A healthy diet and a sensible lifestyle – before and during pregnancy – is of particular importance for the smooth course of pregnancy, the birth and the future. Since the nutritional constitution of the mother not only has consequences for her own well-being, but also has a decisive influence on the long-term health and development of the growing child, care should be taken at an early stage to ensure an adequate supply of essential micronutrients. Because only the best is good enough for mother and child!
Factors influencing pregnancy
The pre-conception lifestyle has a significant impact on the health of the child and will be an important approach for primary prevention and health-promoting measures in the future. The so-called “early programming”, i.e. the influence of external factors on the future functioning of organ systems and metabolic processes of the unborn child in critical developmental phases, which is currently the subject of much research, deals in particular with epigenetic, cellular and metabolic processes. Accordingly, not only genetics plays a major role, but also unfavourable environmental conditions can promote “wrong programming” and have a formative effect on the development of diseases in later life. Particularly critical: Overweight and obesity in women of childbearing age. The chance of becoming pregnant is already reduced in women with severe overweight or obesity.
Which vitamins are good for fertility?
According to scientific studies, oxidative stress increases the incidence of female infertility. The reason for this is the increased production of free radicals with a simultaneous decrease in the antioxidative capacity of the cells. There is evidence to suggest that a targeted administration of micronutrients can lead to an increase in fertility if infertility persists. It should be paid attention therefore to a purposeful nutrient supply such as zinc, Vitamin E and selenium already before the actual pregnancy and with existing child desire.
For women who wish to have children, folic acid in particular is a critical nutrient.
It is now also statistically proven that an adequate folic acid supply before pregnancy can dramatically reduce the occurrence of neural tube defects. The neural tube is already closed between the 21st and 27th day of pregnancy, i.e. at a time when most women are not yet aware of their pregnancy. Folic acid supplementation is officially recommended for women who are planning a pregnancy or who could become pregnant. In addition, the need for other micronutrients such as iodine, zinc, iron, calcium, magnesium, vitamin D and vitamin B12 also increases.
Sufficient vitamins during pregnancy
During pregnancy, physical changes take place on a biochemical level, to which the mother’s organism has to adapt the supply of nutrients. Due to the new formation of additional or new tissue both in the mother and in the fetus, the strongly increased cell division rate associated with this results in a considerable additional requirement for numerous vitamins and minerals, while the energy requirement increases only slightly.
A good example is iron: The requirement doubles during pregnancy. The vital nutrient provides the cells with the oxygen they need and helps to reduce fatigue. Iron deficiency can quickly develop into anaemia (anaemia), which is often observed towards the end of pregnancy (2nd and 3rd trimesters) and during breastfeeding.
The trace element iodine is essential for the control of physical and child development, especially of the nervous system and bones. It is also an essential component and limiting factor in the synthesis of thyroid hormones, which are essential for growth and metabolic processes.
Folic acid supports the formation of new cells and is indispensable for blood formation. Studies have shown that folic acid supplementation of 400 µg/day reduces the risk of childhood malformations of the nervous system. Adequate folic acid intake not only effectively prevents neural tube defects, but also lowers homocysteine levels.
Calcium is important for bone formation during pregnancy and reduces the mother’s risk of osteoporosis.
Pregnant women can also benefit from supplementary magnesium and calcium supplementation. An insufficient intake of calcium and vitamin D is reflected in reduced bone mineralization in the child and in the demineralization of the maternal bone substance. The same applies to magnesium intake, which has also been proven to prevent high blood pressure, calf cramps, constipation, nausea, vomiting and premature labor.
In particular with a purely plant-based (vegan) diet caution is required, because in contrast to a balanced vegetarian diet with consumption of dairy products and eggs, a plant-based diet harbours health risks for the unborn child – above all due to the undersupply of vitamin B12. It contributes to the healthy growth of the brain and nervous system, plays an important role in blood formation and is generally essential for the physical development of the unborn child.
Not to forget the trace element zinc: it is involved in numerous metabolic processes and an essential component for healthy cell growth. Due to the low availability of food and numerous interactions with food components (phytates, phosphates, oxalates), a sufficient intake through the diet is often a challenge – especially during pregnancy.
Why are omega-3 fatty acids important during pregnancy?
Pregnant women who do not regularly eat sea fish (e.g. herring, salmon, mackerel or sardine) are recommended to supplement with omega-3 fatty acids, especially DHA (docosahexaenoic acid). From the beginning of pregnancy, but especially at the beginning of the 3rd trimester, the unborn child is increasingly dependent on the intake of the omega-3 fatty acid DHA. This period extends far into the lactation period. DHA is a building block of cell membranes and is found in high concentrations in the nerves, brain and eye. The need for an adequate DHA supply goes hand in hand with the development of the brain and the central nervous system. An additional dose of omega-3 fatty acids also reduces the risk of gestational diabetes.
Proper diet during lactation
Breastfeeding also places special demands on the supply of nutrients. Due to the provision of nutrients for the synthesis of breast milk, the need for many nutrients such as vitamins and minerals is even higher than during pregnancy. Since the composition of breast milk is directly related to the nutrient supply of breastfeeding mothers, an undersupply also has an effect on the nutrition of the infant. For infants, breast milk is by far the best source of food because it contains numerous immunological components (e.g. immunoglobulins, enzymes, hormones, polyunsaturated fatty acids, cytokines and many more) that protect against infections and allergic diseases in infancy.
Due to the increased standards of hygiene in modern society, the composition of intestinal microbiota in infants has also changed, potentially reducing the risk of developing immune-mediated diseases such as allergies and asthma. Especially the microbial diversity is essential for a healthy maturation and function of the child’s immune system. It therefore makes sense to ensure and increase the quality of women’s milk and its micronutrient content by feeding breastfeeding mothers.
