Trace minerals in pregnancy are essential for the development of the baby, 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, did an overview of micronutrients, looked into water-soluble vitamins/fat-soluble vitamins and major minerals. Now we are going to dig even deeper into a specific type of micronutrient, focusing on trace minerals in pregnancy.
We will look at what trace minerals are and how they function in supporting pregnancy, digging deep into each trace mineral and what foods you can eat to optimize your body’s absorption of all the trace minerals in pregnancy. Before diving deep into each individual trace mineral in pregnancy, we are going to do a quick review of what minerals are.
What are Minerals and What is their Importance in Pregnancy?
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. We dive into Major Minerals in Part 5 of this series, and today will focus on Trace Minerals in Pregnancy.
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
The trace minerals we are going to focus on in being of great benefit in pregnancy are:
- Iron
- Zinc
- Copper
- Manganese
- Iodine
- Selenium
- Chromium
- Molybdenum
The Importance of Trace Minerals as Micronutrients in Pregnancy
Major minerals are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body.
- They are vital to fertility and conception
- 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 preeclampsia
Enough review though, you are ready to dive deep into each individual major mineral that essential in pregnancy.
Trace Minerals in Pregnancy
IRON
It is very probably that you have heard of iron before. This is because it is an extremely vital trace mineral in the body, and in pregnancy.
Iron is a vital component to blood, as it is a key ingredient in hemoglobin. Hemoglobin is the protein that carries oxygen in red blood cells. It is also a vital component to myoglobin, a protein that carries oxygen in muscle tissue. Not only is it a key component of blood and oxygenation, but it is also a cofactor in neurological development, hormone synthesis, DNA repair, and DNA synthesis.
Iron in Pregnancy
- Blood volume of mother increases by about 50%, making iron important for building up stores.
- Supports a healthy immune system
- Delivers oxygen to growing baby
- Important for developing brain of baby
- Decrease symptoms of restless leg syndrome
- Decreases risk of fatigue
- Prevention of anemia in pregnancy and postpartum
- Decreased risk of preterm delivery
- Decreased risk of low birth weight
How Much Iron to Consume Daily in Pregnancy
That being said, the RDA for iron in pregnancy is 27 mg per day which should be met through consuming heme iron-rich foods for greater absorption.
It is also important to note that adequate copper status is very important for iron to be metabolized properly. Like other minerals, iron does not work in isolation so the iron-recycling system that is highly influenced by copper status should be considered.
Foods High in Iron
Iron comes in 2 main forms: heme and non-heme. Heme iron is far more bioavailable, and is found only in animal foods such as beef, liver, and poultry products.
Other iron containing foods that are far less absorbable are beans, chocolate, and lentils.
In pregnancy, it could be argued that for this reason, the consumption of animal products is very important.
Zinc
Zinc is a trace mineral that lies vast throughout almost every cell in the body. So yeah, it is pretty important for various cellular functions including gene expression.
It is also important for cellular growth/repair and wound healing. It is very important to the body’s immune system and sexual development. It is important to get enough zinc in the diet as it is a relatively common deficiency in pregnancy.
Zinc in Pregnancy
- Cell growth in baby
- Brain development in baby
- Supports mother’s immune system for healthier pregnancy
- DNA function in baby
- Energy production in mom and baby
- Decreased risk of labor complications
- Decreased risk of low birth weight
How Much Zinc to Consume Daily in Pregnancy
The RDA for Zinc is 11 mg per day for pregnant mothers, which can be prioritized through a nutrient dense diet.
Foods High in Zinc
Zinc-containing foods include red meat, oysters, shellfish, pork, poultry, beans, and dairy products.
COPPER
Copper is another very important trace mineral in pregnancy. As mentioned above, it is essential for iron metabolism, energy production, hemoglobin creation, collagen production, histamine deactivation, immune function, nervous system production, and more.
Copper in Pregnancy
- Vital in development of baby’s entire circulatory system
- Vital in development of baby’s nervous system
- Vital in development of baby’s skeletal system
- Decreased inflammation in mother
- Good for immune production in mother
- Assists with increased blood volume in mother
- Good for integrity of tissues in mother at birth
How Much Copper to Consume Daily in Pregnancy
The Adequate intake levels for Copper is 1300 mcg per day for pregnant mothers. Eating a traditional foods, nutrient dense diet will help you to reach this daily goal.
Foods High in Copper
Copper can be found in beef liver, oysters, chocolate, chickpeas, nuts, and seeds.
MANGANESE
Manganese is a trace element needed for various functions of the body, including bone foration, blood clotting, and metabolizing protein/carbohydrates.
Manganese in Pregnancy
- Aids in formation of cartilage and bones in the developing baby
- Protects from cellular damage and works to activate the metabolism of various important elements in the body of the mother so she can further support her baby
How Much Manganese to Consume Daily in Pregnancy
The RDA for magnesium is 2 mg per day for pregnant mothers, which should be pretty easy to get from a nutrient dense diet.
Foods High in Manganese
Manganese can be found in leafy vegetables, pineapple, beans, brown rice, whole grains, and tea.
IODINE
Iodine is a very important trace mineral in pregnancy for many reasons. It is required for two vital thyroid hormones in order to regulate various functions in the body. These functions include metabolism, protein synthesis, body temperature regulation, and more. It is fundamental to the health of the thyroid.
Iodine in Pregnancy
- Vital in brain development for the baby
- Vital in skeletal development for baby
- Vital in nervous system development of baby
- Regulates both mom and baby’s metabolism
- Regulates mom’s thyroid gland, potentially decreasing the risk of both preterm labor and miscarriage
How Much Iodine to Consume Daily in Pregnancy
The RDA for Iodine is 220 mcg per day for pregnant mothers. If you plan on supplementing with iodine alone, please look into iodine testing first because supplementing with iodine too fast actually has the potential to hurt the thyroid. The Hormone Healing RD has a great podcast episode on this.
Foods High in Iodine
Iodine can be found in liver, oysters, shrimp, chicken, and eggs. It is best to consume these from a high quality source for the best iodine benefits.
SELENIUM
Selenium is another trace mineral in pregnancy that can be beneficial, mainly due to its role as a powerful antioxidant that protects cells from damage. Like iodine, it is also an important trace mineral in thyroid function.
Selenium in Pregnancy
- Potentially reduced risk of low birth weight
- Thyroid support for mother
- Reduction of cellular inflammation, aiding in fetal development
- Protection from heavy metals like mercury
How Much Selenium to Consume Daily in Pregnancy
It is recommended that moms get around 60 mcg per day of selenium, which can be gained through a traditional foods diet.
Foods High in Selenium
Selenium can be found seafood, eggs, meats, brazil nuts, and grains.
CHROMIUM
Chromium is very important for the management of blood sugar due to its role in insulin activity and carbohydrate metabolism.
Chromium in Pregnancy
- Aids in the tissue formation of baby
- Can help in preventing or managing gestational diabetes
How Much Chromium to Consume Daily in Pregnancy
It is recommended that moms get around 30 mcg per day of selenium, which can be gained through a traditional foods diet.
Foods High in Chromium
Chromium is found in a variety of foods, including liver, egg yolk, brewer’s yeast, beef, potatoes, and bananas.
MOLYBDENUM
Molybdenum is very important as it is critical in breaking down toxins in the body.
Molybdenum in Pregnancy
- Aids in iron metabolism of mom and baby
- Critical for development of baby’s nervous system
- Breaks down unwanted toxins within the body to support the growth of the baby
How Much Molybdenum to Consume Daily in Pregnancy
It is recommended that moms get around 50 mcg per day of selenium, which can be gained through a traditional foods diet.
Foods High in Molybdenum
Molybdenum can be found in several organ meats like kidney, grains, legumes, and nuts.
How to Get Started in Consuming the Right Major Minerals in Pregnancy
It does not have to be super complicated or difficult to get all of the necessary major minerals 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 minerals.
If you choose to take a prenatal, ensure it is of high quality. Ones off of the grocery store shelf will probably not meet the mark. Choose one with folate instead of its synthetic form, folic acid. If you need a good quality prenatal, check out Needed.
Through diligence you can get various micronutrients in pregnancy so that both you and your baby can flourish!
