The Nutritional Requirements of Motherhood
As we celebrate Mother’s Day this month, it’s a perfect time to reflect on the incredible journey to motherhood. Nutrition plays an essential role in supporting a person becoming a mother – from conception to lactation. If you are considering becoming a mother yourself, you may specifically be wondering: when should you start prenatal vitamins, and when are they no longer necessary?
Nutritional requirements undergo significant changes during pregnancy, breastfeeding, and even during the preconception period. In this blog post, we’ll delve into the specific nutritional needs of mothers during each phase, along with highlighting key supplements that can help support their health and the health of their baby.
Nutritional Needs Before Conception
The journey to motherhood begins before conception. If you are fertile, might be fertile, or hope to be fertile, “now” is the answer to “when should you start prenatal vitamins?”. Preconception nutrition lays the foundation for a healthy pregnancy and baby. Women who are planning to conceive should focus on achieving a balanced diet rich in essential nutrients such as folate, iron, and omega-3 fatty acids.
Folate is particularly important as it helps normal growth of the neural tube in the developing baby [1]. Supplements containing folate are recommended for all women of childbearing age, because it is during the early weeks of pregnancy when neural tube development occurs [1]. This critical element of a baby’s growth occurs before most people know they are pregnant. As many pregnancies are unexpected, maintaining adequate folate levels throughout your fertile years is responsible planning.
Your folate level may also impact your fertility. Higher folate levels can be associated with better ovarian reserve rates [2], while low folate and low vitamin B12 levels are associated with fertility issues [3].
The challenge with folate, is that about half of the population cannot use the synthetic form (folic acid) efficiently due to genetic mutations. This can cause low levels of active folate in the circulation, even when a person is ingesting adequate levels of folic acid. Taking a methylfolate supplement, or a prenatal multivitamin containing methylfolate, circumvents this issue. Methylfolate is easily absorbed and active upon absorption, regardless of a person’s genetics.
Prenatal Nutrition During Pregnancy
Pregnancy is a time of rapid growth and development for both the mother and the baby, making proper nutrition essential. Expectant mothers require increased intake of certain nutrients to support the growth of the fetus and to maintain their own health.
Iron is crucial for healthy red blood cells and supporting the increased blood volume during pregnancy.
Calcium and vitamin D are essential for the development of the baby’s bones and teeth. While you may get enough calcium from dairy, dark leafy greens, or tinned fish, if those foods aren’t staples in your diet, try adding a supplement. Vitamin D is typically made in our bodies when our bare skin is exposed to the sun. Most Westerners do not get enough exposed time (thanks to sunscreen and long, indoor work hours) to make the vitamin D we (or our babies) need. Supplementing during pregnancy is extra important for healthy fetal development, but also mom’s mental and immune health.
Omega-3 fatty acids, specifically DHA, play a critical role in fetal brain and eye development [4]. Women tend to eat less fish while pregnant due to concerns over mercury and other potential toxins. Eating less fish often means getting less omega-3s. This is a great time to supplement.
Prenatal supplements formulated specifically for pregnant women can help bridge the nutritional gaps and ensure adequate intake of key nutrients. Look for prenatal vitamins containing methylfolate (active folate), methylcobalamin (active B12), iron, and vitamin D. Metabolic Maintenance offers a
You may consider adding an omega-3 supplement to keep DHA levels boosted. These supplements are designed to complement a healthy diet. They provide the necessary nutrients to support both maternal and fetal health throughout pregnancy.
Nutrition While Breastfeeding
The postpartum period, especially during lactation, is another critical phase where mothers have unique nutritional needs. Breastfeeding requires additional calories and nutrients to support milk production while also aiding in maternal recovery. Key nutrients during lactation include protein, calcium, vitamin D, and omega-3 fatty acids.
Calcium and vitamin D are essential for bone health, both for the mother and the breastfeeding infant. If a mother’s circulating calcium levels are too low, her body will pull calcium from her bones to fulfill the infant’s needs. Protect your own bones and support baby’s while breastfeeding by adding a calcium supplement.
Omega-3 fatty acids, particularly DHA, continue to be important for infant brain development through breast milk.
Final Thoughts
Motherhood is a remarkable journey through joy, challenges, and profound experiences. Throughout this journey, proper nutrition plays a crucial role in supporting the health and well-being of both mothers and their babies. From preconception to pregnancy and lactation, understanding and meeting the unique nutritional needs of mothers are paramount.
As we celebrate Mother’s Day, let’s honor the incredible mothers in our lives by recognizing the importance of nutrition in the creation and nurturing of new life. Whether it’s through a balanced diet or supplementation, ensuring adequate intake of essential nutrients can help mothers thrive and give their babies the most advantageous start.