Micronutrients in pregnancy are a pretty big deal. Like macros, they are fundamental in the development of the bay, and the health of the mother. This is a series in which we are diving into the essential nutrients in pregnancy. Previously we took a deep dive into macronutrients, so that now we can move onto micronutrients for a thriving pregnancy.
We will look at what micronutrients are and how micronutrients work in pregnancy, as well as how to get started in consuming the right micronutrients in pregnancy. The next post in this series will take a deeper dive into the different vitamins and minerals found in micronutrients, but today will just be a broad overview, setting the foundation.
First though, we are going to do a quick review at what nutrients are in order to lay the foundations for everything else.
What are Nutrients and What is their Importance in Pregnancy?
In simple terms, nutrients are the necessary chemical substances in food that sustain life. In fact, they could almost be considered as the building blocks for life, the foundation of all cellular structure, both in adult human beings and a brand new blastocyst forming into a precious baby in its mother’s womb (the womb also being built out of nutrients.)Â
They are also essential for the hormonal functions that drive all body processes, including reproduction, and create the energy required for both conscious movement and innate biological processes.
Nutrients can be further broken down into various different categories, which is what we are going to dive into throughout this series!
Nutrients are absolutely essential to both growing a baby and supporting a mother throughout pregnancy. As they act as the building blocks for life, they drive all of the functions within a growing baby. Lack of specific nutrients can actually lead to health issues in a baby both short and long term.
Let’s take a deeper look into micronutrients.
What are Micronutrients?
In essence, micronutrients are essential nutrients that are required by the body in order to maintain various functions and overall wellness.
While macronutrients are required in large quantities, micronutrients are required in smaller amounts. They are, however, equally as important.
For the sake of nutrition, we can break micronutrients down into 2 basic categories: Vitamins and Minerals.
Vitamins
What comes to mind when you think of a vitamin? A basic little gummy that you pop into your mouth in order to provide nutrients for a growing baby? What if vitamins were so much more than a simple prenatal?
That’s right, vitamins are organic compounds essential to almost every function in the human body, including in pregnancy. They play a vital role in metabolism, immune functions, and maintaining healthy organs, be it skin or the heart.
There are 13 vitamins recognized as essential to human function that can be broken into 2 separate categories: Water Soluble Vitamins and Fat Soluble Vitamins.
Water-Soluble Vitamins
Water-soluble vitamins are soluble in water. What this means is that they are able to be dissolved in water for absorption into the body and can be excreted through the urine if there is excess intake.
The water soluble vitamins are:
- Vitamin C
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
We will dive deeper into these different Water-Soluble Vitamins in Part 3 of this series, Micronutrients in Pregnancy: Vitamins.
Fat-Soluble Vitamins
Fat-soluble vitamins are soluble in lipids, aka fat. What this means is that they are able to be absorbed in the body when enough fat is present in the diet. Because they are not water-soluble, excess fat-soluble vitamins can be stored in the fat tissue of the body for later use.
The Fat-Soluble Vitamins are:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
We will dive deeper into these different Fat-Soluble Vitamins in Part 3 of this series, Micronutrients in Pregnancy: Vitamins.
The Importance of Vitamins as Micronutrients in Pregnancy
Vitamins are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body. Vitamins can…
- Support genetic transcription
- Boost immune systems
- Promote cell formation in the baby
- Aid in morning sickness reduction
- Prevent birth defects
- DNA Synthesis
- Support collagen and bone formation
They do so much more than this that will be discussed in Part 3 of this series, Micronutrients in Pregnancy: Vitamins.
Minerals
Minerals are not just rocks that are mined from the earth. They are wayyyy more than that. They are completely essential to every cellular reaction within the body. Minerals are inorganic compounds, essentially acting as spark plugs for different reactions in the body. They are found in the earth and soil, absorbed by plants or animals, and passed onto us humans.
They are vital to almost every bodily process including bone health, nerve functions, muscle functions, metabolic functions, hormonal health, and more.
They can be broken in 2 different categories: Major Minerals and Trace Minerals:
Major Minerals
Major minerals are commonly found in larger amounts in a whole foods diet, and are required in daily amounts larger than 100 milligrams. The Major Minerals are:
- Calcium
- Sodium
- Potassium
- Chloride
- Magnesium
- Sulfur
We will dive deeper into these different Major Minerals in Part 4 of this series, Micronutrients in Pregnancy: Minerals.
Trace Minerals
Trace minerals are just as important to the body as major minerals, but are required in smaller amounts by the body, under 100 milligrams every day. The Trace Minerals are:
- Iron
- Zinc
- Copper
- Manganese
- Iodine
- Selenium
- Chromium
- Molybdenum
- Cobalt
- Bromine
- Boron
We will dive deeper into these different Trace Minerals in Part 4 of this series, Micronutrients in Pregnancy: Minerals.
The Importance of Minerals as Micronutrients in Pregnancy
Minerals are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body. Minerals can…
- Formation of bones and teeth in baby, maintenance of bones in mother
- Brain development
- Thyroid function
- Maintenance of nausea and morning sickness
- Prevention of conditions like preeclampisa
They do so much more than this that will be discussed in Part 4 of this series, Micronutrients in Pregnancy: Minerals.
How to Get Started in Consuming the Right Micronutrients in Pregnancy
It does not have to be super complicated or difficult to get all of the necessary micronutrients in pregnancy. My top tips are to first make sure your gut health is in order. This way you will be able to absorb the vitamins and minerals that you take in. Also ensure you are being adequately hydrated, and are consuming enough fat to absorb your vitamins.
Through diligence you can get various micronutrients in pregnancy so that both you and your baby can flourish!
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