Healthy eating and taking a daily multivitamin when you are pregnant helps you and your baby to be healthy and meet your nutrients needs for important vitamins and minerals. Take your supplement throughout your pregnancy.
Choose a prenatal or multivitamin that has:
- 0.4 mg folic acid
- 16 to 20 mg iron
Other nutrients:
Make sure your supplement has vitamin B12 and vitamin D (at least 400 IU)
Too much vitamin A can be harmful to your baby. Do not take more than 10,000 IU (International Units) of vitamin A daily from your food and supplements. Liver is high in vitamin A. If you eat liver, limit to a 75 g serving (2.5 oz) every 2 weeks.
Remember:
Do not take more than 1 daily dose of a multivitamin
If you are vegan or if you avoid certain foods, you may be missing important nutrients. Call Health Link at 8-1-1 (1-866-408-LINK).
Important nutrients and minerals
Supplements do not take the place of food and healthy eating. It is important to eat sources of the following nutrients from foods as well.
Folic Acid (folate in food)
Each day, choose foods high in folate and take a multivitamin containing folic acid to help prevent neural tube defects in your baby. Some women may need higher levels of folic acid. Talk to your healthcare provider about your folic needs before you get pregnant if:
- You have had a pregnancy affected by a neural tube defect.
- You have a close relative with a neural tube defect.
- You have diabetes, obesity or epilepsy.
- You take medication.
Do not take more than 1 mg of folic acid per day before talking to your healthcare provider.
Foods high in folate or fortified with folic acid include:
- Whole grain breads
- Leafy green vegetables
- Beans and lentils
- Citrus fruits and juices
- Most cereals
Iron
Your iron needs are very high during pregnancy. Your body makes an extra 2 kg (4 lbs) of blood during pregnancy. You need higher amounts of iron to make this extra blood. In your third trimester, your baby is storing up iron to use for the first 6 months after birth.
Choose foods high in iron and take a multivitamin containing 16 – 20 mg of iron (most prenatal vitamins have enough iron). Your body absorbs the iron from meat, poultry and fish better than iron from other foods. For your body to absorb more iron, eat a food containing vitamin C (e.g. oranges or strawberries) and a food containing iron at the same time. For example have vegetables with meat, or an orange with a bowl of cereal and milk.
Best sources of iron:
- Beef
- Pork
- Chicken
- Lamb
- Fish
- Sardines
- Shrimp
- Oysters
- Mussels
Other foods with iron:
- Pumpkin seeds
- Legumes (lentils, beans, chickpeas)
- Tofu
- Whole grain and enriched cereals
Tea and coffee can interfere with iron absorption, so have them 1 or 2 hours between meals.
Some women may need more iron from a supplement than others. Talk to your healthcare provider to find out how much is right for you.
| Anemia
When you’re pregnant, it’s hard to get the amount of iron you need just from the foods you eat. Healthcare providers recommend all pregnant women take a multivitamin with folic acid and iron (16 – 20 mg) during pregnancy. Anemia during pregnancy has been linked to decreased weight gain, preterm birth and babies with a low birth weight. A common sign of anemia is feeling tired. However, since most women feel tired during their pregnancy anyway, blood tests are an important way your healthcare provider can make sure you’re getting enough iron. If you follow the general nutrition recommendations, and take your multivitamin with folic acid and iron every day, you should get the amount of iron you need. Only take an extra iron supplement if your healthcare provider tells you to. Iron supplements can make you constipated, so be sure to increase your intake of fibre and fluids if you are taking one. |
Calcium
Calcium helps keep your bones strong. It also helps your muscles and nerves work properly. During pregnancy, calcium helps your baby build strong bones and teeth too. Drink at least 500 ml (2 cups) of milk or fortified soy beverage each day.
Foods high in calcium:
- Milk
- Yogurt
- Calcium-fortified beverages, such as soy or orange juice. The label must say it has been calcium fortified.
Other sources of calcium:
- Cheese
- Canned salmon or sardines with bones
- Tofu made with calcium
Other plant based beverages are not a substitute for cow’s milk or a fortified soy beverage as these beverages are lower in protein and may not be fortified with calcium and vitamin D.
Vitamin D
Vitamin D is important during pregnancy. It helps keep your bones strong and builds strong bones in your baby. It also helps your baby store up her own vitamin D during the first few months. Many Canadians don’t get enough vitamin D. Be sure to follow Canada’s Food Guide: drink at least 500 ml (2 cups) of milk or fortified soy beverage daily and eat at least 2 servings fish per week. You also need to take a supplement with vitamin D (400 IU) every day. Check your multivitamin to see how much vitamin D you’re getting from it. You may need to add an extra vitamin D supplements if the multivitamin has less than 400 IU.
Foods high in vitamin D:
- Milk
- Fortified soy beverages
- Fish (e.g. salmon, trout, herring, Atlantic mackerel and sardines)
- Vitamin D fortified orange juice
Note: Not all milk products are high in vitamin D. In Canada, milk margarine and some yogurts have vitamin D added to them.
Omega-3 fatty acids
Omega-3 fatty acids are important during pregnancy. These fatty acids help your baby’s eyes and brain develop properly. Fish is the best source of omega-3 fatty acids and Canada’s Food guide recommends eating at least 2 servings of a variety of cooked fish and shellfish per week. One food guide serving is 75 g or 2 1/2 oz.
Fish high in omega-3 fatty acids (and low in mercury):
- Salmon
- Trout
- Mackerel
- Halibut
- Pollock (Boston bluefish)
- Char
- Sole
- Canned light tuna
- Cod
- Herring
- Sardines
Other sources of omega-3 fatty acids:
- Vegetable oil
- nuts and seeds
- eggs enriched with omega-3 fatty acids
If you choose to take omega-3 supplements, choose ones that have not been made from fish liver. These may have too much vitamin A which can cause birth defects in babies.