1. Folic Acid (Vitamin B9) – Early pregnancy is the development of the baby’s brain and spinal cord. Adequate folic acid protects against neural tube defects (NTDs), so it is important to take 400–600 mcg daily from pre-conception itself.
2. Iron – Blood volume increases by almost 50% during pregnancy. Iron plays a key role in building extra red blood cells, which helps the mother stay healthy and the baby get enough oxygen.
3. Calcium – Calcium is a must-have nutrient for the baby’s bones, teeth and heart rhythm. If there is a deficiency in the diet, the body removes calcium from the mother’s bones, so it is best to take 1,000–1,200 mg daily.
4. Vitamin D – Vitamin D acts as a partner for calcium absorption and baby’s skeletal growth. It also boosts immunity; daylight + 600 IU supplement is usually recommended.
5. DHA / Omega-3 Fatty Acids – DHA is crucial during pregnancy as it contributes to the brain and eye development of the growing baby. Higher maternal DHA levels increase the chances of better cognitive function and visual acuity in the future.
6. Protein – Baby’s tissues, placenta, and mother’s growing uterus are all made of protein. Roughly 70 g daily (2 extra protein-rich servings) is essential for muscle repair and rapid foetal growth.
7. Iodine (bonus) – Iodine is needed for the production of thyroid hormones, which regulate the baby’s brain development and metabolism. 220–250 mcg daily from iodised salt or prenatal tablets is sufficient.
When should a Pregnant woman start taking folic acid?
Taking folic acid is very important for pregnancy and should start before conception. Medical experts recommend that women planning to conceive begin taking 400 to 600 mcg of folic acid daily at least one month before pregnancy. This vital nutrient supports early brain and spinal cord formation and helps prevent serious conditions like neural tube defects. Folic acid should be continued regularly even after pregnancy is confirmed, especially through the first trimester.
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