A List of Important Vitamins for Pregnant Women


Inculcating vitamins into your meal is a good diet habit especially when you are pregnant. Taking vitamins during pregnancy helps take care of any nutritional gaps in your diet. There are certain essential vitamins needed during pregnancy. These vitamins pose a great benefit to you and your baby.

Vitamins are organic compound needed by the body for growth of multicellular organism. They also help in the early stage of your baby’s organ development. In this guide, we will provide you with a list of important vitamins for pregnant women.



Calcium is an important component of a healthy diet. It helps in building stronger, denser bones in the body. Calcium is very necessary during pregnancy especially during the early born formation of your baby. It also helps in proper building of your baby’s cardiovascular system. Almonds, Sesame Seeds, Oranges, Skim Milk, Kale, Chia Seeds and Raw Spinach are some of the foods rich in calcium. You can also opt for supplement to treat extreme dietary deficiency. Calcium can help you sustain your bone density as the baby keep using calcium for its own bone growth



During the early stage of your pregnancy, the placenta pulls a huge strain on your blood dosage. Iron is an important vitamin needed to build haemoglobin (a part of blood cells), which is why it is expedient you take enough iron vitamin for the benefit of you and your baby. Foods rich in iron include; Red meat, steamed Pork, Poultry produce, Seafood among others.



Vitamin B12 (Also known as cobalamin) is a water soluble vitamin highly needed in the proper functioning of the brain, nervous system and the formation of red blood cells. According to the Food and Nutrition Board of the U.S. Institute of Medicine, a pregnant woman needs a minimum of 2.0 μg/day and RDA of 2.4 μg/day. Vitamin B12 plays an important role in the overall behaviour of your baby once they are born. A lack of B12 during pregnancy can cause sleepless babies that cry often. With the right amount of Vitamin B12, you are sure to have a healthy pregnancy. This is a list of 32 Foods High in Vitamin B12 to Keep You Energized during pregnancy.



Vitamin C can be gotten from fruits and vegetables. It is essential for boosting your immune system during pregnancy. As an antioxidant, it will help to battle damages and threats to your body. Vitamin C is very important in wound healing and preventing bleeding from capillaries. Vitamin C helps in the formation of some key body components such as cartilage, bones, and skin. It also helps your baby absorb iron properly. Fresh orange juice is a great source of Vitamin C.



Zinc has been viewed as being of exceptional biological importance especially during pregnancy. As a natural immune booster, the Recommended Dietary Allowance (RDA) of Zinc for a pregnant woman is 8 mg/day. Zincs help the eye by creating a pigment called melanin, which protects your baby’s eye during and after pregnancy. Zinc helps in the formation of your baby DNA block. Lack of Zinc during pregnancy can result in certain birth defects or in some cases, still birth. Some plant sources of zinc include sea vegetables, peas, fortified cereals and dried beans.




According to a research by the National Institute of Health, Omega 3 Acid helps in proper functioning of the body metabolism source Omega 3 Acid are primarily found in certain fish and can also be found in plant sources such as seeds & nuts. Omega 3 Acid helps in the visual and neurological development of your baby. As a pregnant woman, it is vitally important you take sufficient quantity of Omega 3 Acid. Some studies have shown that Omega 3 Acid can improve your baby mental skills, like thinking, remembering and learning. Aim to eat fish high in Omega 3 Acid three to four times a week. Fish like Mackerel, Sardines, tuna and bluefish are rich in Omega 3 Acid



As a pregnant mother, you need to realize that your baby is counting on you as their sole source of food and nutrients. This is a time that your body will be going through different hormonal changes. Taking these vitamins during pregnancy can help you build a healthy body for you and your baby.


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