Are you planning to get pregnant or currently pregnant? Are you also wondering how to optimize your nutrition during this important phase of your life? Keep reading because this article is for you!
Aside from a balanced and varied diet, women of childbearing age and pregnant women have higher nutritional needs that cannot be met by diet alone. Thus, the use of dietary supplements and their timing together with proper food choices can help address these nutritional needs.
For women of childbearing age or planning to get pregnant:
Take Folic Acid + Iron supplements together with a balanced and varied diet. Folic acid and iron are the two important nutrients that get depleted due to the blood loss of monthly periods. By taking these supplements, you will be able to replenish your iron and folic acid stores for the prevention of anemia.
If you are planning to get pregnant or sexually active, regular intake of iron and folic acid or at least intake of these supplements 2 months before a planned pregnancy will ensure adequate folic acid stores that are needed for the prevention of neural tube defects. Neural tube defects usually occur in the first 2 weeks of pregnancy - usually when the woman is still unaware that she is pregnant. Thus, by regular intake of folic acid, you will always have good folic acid stores in case of both unplanned or planned pregnancy.
For pregnant women:
If you are pregnant, regular prenatal check-up is recommended. Community health center offers free prenatal check-up and free vitamins or supplements that will help support the development of your baby. In other cases, your doctor may have prescribed some prenatal vitamins such as Ferrous sulfate, Folic Acid, Calcium and a Multivitamin. Here are some tips on how to take them:
1. Ensure you drink your folic acid starting at the first trimester. Folic acid is important for the development of your baby’s brain and spine which happens during the first 2 weeks of pregnancy or during the first trimester. Deficiency of this vitamin may lead to neural tube defects and other congenital anomalies thus folic acid intake should be optimal during this period.
2. Drink your Iron supplements and Calcium Supplements on a separate schedule. The combination of iron and calcium in the gut lowers their absorption. By taking them on a separate schedule for example Calcium in the morning and Iron before bedtime will reduce this interaction and help your body get most from the supplements.
3. Drink Iron supplements 1 hour before meals or 2 hours after meals or on empty stomach. Iron is best absorbed on an empty stomach. But for those who experiences adverse effects to taking supplements on an empty stomach, they may try taking the supplements 1 hour before a meal or 2 hours after meals to ensure optimum iron absorption. You may also combine it with a Vitamin C supplement to further enhance its absorption into your body. For others who complain of a metallic aftertaste, this can be reduced by taking the supplements with some healthy beverage like milk or fresh fruit juice.
To summarize, here are the intake timing tips for these supplements:
● 1 hour before meal or 2 hours after meals: Iron and Vitamin C
● Morning/Night: Calcium, Folic Acid (If in the morning, don’t drink Calcium with coffee or tea because caffeine reduces the absorption of calcium)
● Lunch: Multivitamin Supplement
● 2 hour after dinner or before bedtime: Iron and Vitamin C (if you prefer to drink it in the evening)
In general, having a balanced and varied diet together with dietary supplements will help you satisfy the increased nutrient needs of pregnancy. You may start with the sample menu one-day meal plan based on the Pinggang Pinoy to guide you on the food portion sizes. If you have other special health conditions, consult your doctor to get a more personalized health plan.
/AET
References:
DOST-FNRI. Pinggang Pinoy. Retrieved from https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy
Gropper, S. S., & Smith, J. L. (2012). Advanced nutrition and human metabolism. Cengage Learning.
