Important nutrients during pregnancy and breastfeeding
A pregnant woman is holding her bump
Requirements for certain micronutrients change during pregnancy and breastfeeding. The body needs to supply both the mother and her child with micronutrients.
Requirements for certain micronutrients change during pregnancy and breastfeeding. The body needs to supply both the mother and her child with micronutrients. Some vitamins, minerals and fatty acids are especially important in this process. This article provides an overview of the most important nutrients in this phase of life.
Contents
- Which nutrients are particularly relevant during pregnancy?
- Folate – important for cell division and early development
- Iron – for blood production
- Iodine – key for thyroid function
- Vitamin D
- Omega-3 fatty acid DHA – support for the brain and eyes
- How can a needs-based supply be ensured?
- Nutrients remain important even when breastfeeding
- Sources from official institutions
Which nutrients are particularly relevant during pregnancy?
The body requires large quantities of different micronutrients during pregnancy and breastfeeding. Amongst other things, these micronutrients are involved in cell growth, metabolic processes and the development of the child’s brain, organs and tissues.
You can find further information on this in the main article.
While a balanced diet remains the most important basis for this, some nutrients deserve special attention in this phase of life because they are in increased demand and an adequate supply is not always guaranteed through the mother's diet.
Folate – important for cell division and early development
Folate contributes to the growth of tissue in the mother’s body during pregnancy and plays a role in cell division.
An adequate folate supply is particularly important in early pregnancy. Low folate levels in pregnant women are considered a risk factor for the development of neural tube defects in the growing foetus. A folate supply is especially important even before pregnancy, as critical developmental processes take place at a very early stage.
Iron – for blood production
The need for iron increases during pregnancy, partly due to increased blood production. The body produces more blood to oxygenate both the mother and the growing child. As a result, iron becomes even more essential in this phase of life. Iron contributes to the normal production of red blood cells and haemoglobin, as well as to the normal transport of oxygen around the body. Iron also helps to reduce tiredness and fatigue and plays a role in cell division.
Iodine – key for thyroid function
Iodine contributes to normal thyroid hormone production and normal thyroid function. Iodine also contributes to the normal growth of children.
Various metabolic processes change during pregnancy and breastfeeding. Amongst other things, the production of thyroid hormones is elevated and more iodine is excreted via the kidneys. This increases the need for iodine in this phase of life.
For this reason, an adequate iodine supply is of particular importance at this time.
Vitamin D
Vitamin D is needed for the growth and development of bones in children and plays a role in cell division. Vitamin D also contributes to the normal functioning of the immune system, including in children. A large part of this vitamin is produced by sunlight in the skin, while only few foods provide significant amounts.
An adequate supply also remains important during pregnancy and breastfeeding because vitamin D is involved in processes relevant to growth and development.
Omega-3 fatty acid DHA – support for the brain and eyes
The omega-3 fatty acid DHA is a polyunsaturated fatty acid that contributes to normal eye and brain development in the foetus and the breastfed infant1.
DHA is therefore particularly relevant during pregnancy and breastfeeding because key stages of brain development and vision take place during these phases.
1 Beneficial if 200 mg of DHA is taken daily in addition to the recommended daily dose of omega-3 fatty acids (i.e. 250 mg DHA and EPA) for adults.
How can a needs-based supply be ensured?
Although a balanced diet is the basis for a good supply, it can be challenging to meet your needs completely through nutrition during pregnancy and breastfeeding.
A common reason for this is found in changes in eating habits or symptoms that can occur in this phase of life. These include, for example:
- Nausea or changes in appetite in the first trimester
- Increased feeling of satiety due to the growing belly
- Certain food aversions/Omission of entire food groups
Individual diets can also influence the supply. In a vegetarian or vegan diet, particular attention should be paid to nutrients that are mainly found in animal-based foods or that are better absorbed from such foods.
Nutrients remain important even when breastfeeding
Even after birth, the body still needs enough vitamins, minerals and fatty acids. These are passed on to the child via breast milk, which is why a good supply of nutrients to the mother remains particularly important during breastfeeding.
You can find further information on ‘Pregnancy & Breastfeeding’ in our dedicated section.
Sources from official institutions
The information on nutrient requirements during pregnancy and while breastfeeding is based on recommendations and reference values from official specialist institutions. These include national and European nutrition societies and health authorities.
- Federal Food Safety and Veterinary Office (FSVO)
- Reference values for nutrient intake for Germany, Austria and Switzerland (German Nutrition Society, Austrian Nutrition Society, Swiss Society for Nutrition)
- European Food Safety Authority (EFSA): dietary reference values for nutrients
- Swiss Society for Nutrition (SSN)
