{"id":734089,"date":"2025-07-24T11:03:05","date_gmt":"2025-07-24T09:03:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734089"},"modified":"2025-07-24T11:33:54","modified_gmt":"2025-07-24T09:33:54","slug":"8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/","title":{"rendered":"8 most Important Nutrients During Pregnancy: What Do You Need, how much, and when to Supplement"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#Which_Nutrients_are_Key_During_Pregnancy\" title=\"Which Nutrients are Key During Pregnancy?\">Which Nutrients are Key During Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#1_Proteins\" title=\"1. Proteins\">1. Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#2_Omega-3_Fatty_Acids\" title=\"2. Omega-3 Fatty Acids\">2. Omega-3 Fatty Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#3_Folic_Acid\" title=\"3. Folic Acid\">3. Folic Acid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#4_Iron\" title=\"4. Iron\">4. Iron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#5_Calcium\" title=\"5. Calcium\">5. Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#6_Vitamin_D\" title=\"6. Vitamin D\">6. Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#7_Iodine\" title=\"7. Iodine\">7. Iodine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#8_Magnesium\" title=\"8. Magnesium\">8. Magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/8-most-important-nutrients-during-pregnancy-what-do-you-need-how-much-and-when-to-supplement\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>During pregnancy, an avalanche of questions starts in the future mom&#8217;s head. What to eat for the baby to grow healthy? Do I need <strong>vitamins?<\/strong> And which ones? Is a healthy diet enough or do I have to <strong>supplement<\/strong> everything? Maybe you&#8217;re also in a situation where you want to give your baby only the best, but don&#8217;t know how to navigate through the <strong>endless flood of advice and tips.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let&#8217;s sort this out together. The truth is, a pregnancy diet is not rocket science. Even during this period, the foundation is a varied and balanced diet, but <strong>several specific nutrients<\/strong>&nbsp;deserve extra attention. You&#8217;ll learn which ones they are, why they&#8217;re so important, and how to get enough of them in the following lines.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re also interested in whether it&#8217;s necessary to eat for two or if you should fear weight gain during pregnancy, read the article <a href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?<\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_Nutrients_are_Key_During_Pregnancy\"><\/span>Which Nutrients are Key During Pregnancy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>During pregnancy, the need for almost all nutrients increases &#8211; from <a href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohydrates<\/a> that provide <strong>energy<\/strong> through <a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteins<\/a> needed for <strong>tissue growth<\/strong> to healthy <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\">fats<\/a> important for <strong>the development of the baby&#8217;s brain.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gradually, the <strong>caloric (energy) need<\/strong> also increases. In the <strong>2nd trimester,<\/strong> by approximately <strong>250 kcal daily<\/strong>, and in the <strong>3rd trimester<\/strong> by up to <strong>500 kcal.<\/strong> In addition to macronutrients, the body also calls for a higher intake of certain <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamins<\/a> and <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerals<\/a>. Especially those that directly affect fetal development and ensure that pregnancy proceeds as smoothly as possible. We&#8217;ll discuss which ones these are step by step.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg\" alt=\"The most important nutrients during pregnancy\" class=\"wp-image-733862\" title=\"The most important nutrients during pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Proteins\"><\/span>1. Proteins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">Proteins<\/a> are essential for the <strong>growth<\/strong> and <strong>development of the baby&#8217;s tissues.<\/strong> After all, they are the <strong>basic building blocks of the human body.<\/strong> At the same time, they also support changes in the mother&#8217;s body, such as <strong>growth of the uterus, breast tissue<\/strong> and <strong>increased blood volume.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These macronutrients also participate in the <strong>production of hormones, enzymes<\/strong> and <strong>antibodies,<\/strong> which are essential for the healthy functioning of the organism during pregnancy. Moreover, their sufficiency contributes to <strong>stable blood sugar levels, a feeling of satiety<\/strong> and can also help with <strong>weight gain regulation.<\/strong> In a period when the body is working for two, quality protein intake is therefore an important part of nutrition. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Food Sources of Protein<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meat (cooked or otherwise heat-processed)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\">fish<\/a> (except for species high in mercury)<\/li>\n\n\n\n<li>eggs (well-cooked)<\/li>\n\n\n\n<li>cheeses, yoghurts and other dairy products<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\">legumes<\/a> <\/li>\n\n\n\n<li>plant-based meat alternatives (<a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a>, robi, etc.)<\/li>\n\n\n\n<li>pseudocereals (<a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>, amaranth)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can get proteins from <strong>animal-based<\/strong> as well as<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plant<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">-based<\/a> foods.<\/strong> Both sources should definitely not be missing from your diet. Just keep in mind that plant sources don&#8217;t have enough of all <strong>essential<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>amino acids<\/strong><\/a><strong>.<\/strong> Therefore, it&#8217;s important to alternate and combine plant sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA (European Food Safety Authority) recommendation:<strong> <\/strong>Basic minimum <strong>0.83 g\/ kg body weight<\/strong> (calculated with pre-pregnancy weight)<strong> <\/strong>needs to be further increased by<strong> 9 g of protein in the 2nd trimester<\/strong><span style=\"margin: 0px; padding: 0px;\"><strong>&nbsp;<\/strong><\/span>and <strong>28 g of protein in the 3rd trimester.  <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH (Nutrition Society of German-speaking countries) recommendation: The basic minimum <strong>0.8 g\/ kg BW<\/strong> needs to be further increased by<strong> 10 g of protein daily in both the 2nd and 3rd trimesters.   <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,19]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These recommended protein doses are the <strong>necessary minimum<\/strong> that you should consume daily during pregnancy. However, the need substantially increases if you&#8217;re <strong>active, exercise<\/strong> or are dealing with some <strong>health issue<\/strong> with higher protein requirements.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re looking for inspiration for good protein sources, you can find it in the article <a href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Foods that Make It Easy to Add Protein to Your Diet<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49282,42889,72604,40864,34240,61396,65044,29401,29378,67396,5585,65584,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Omega-3_Fatty_Acids\"><\/span>2. Omega-3 Fatty Acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In up to 64% of countries worldwide, pregnant women likely have a low intake of <a href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 fatty acids<\/a>. Yet, for example, <strong>essential DHA<\/strong> (docosahexaenoic acid) is crucial for <strong>brain development<\/strong> and the <strong>vision of the baby.<\/strong> Moreover, its insufficient intake is associated with an increased risk of <strong>premature birth.<\/strong> <sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>DHA, along with EPA<\/strong> (eicosapentaenoic acid), also support proper <strong>heart function,<\/strong> so it shouldn&#8217;t be overlooked either. However, omega-3 healthy fats are often missing in our diet because there aren&#8217;t many food sources where we can find them. Not to mention that <strong>fatty sea fish,<\/strong> which are richest in them, should be eaten in limited quantities by pregnant women. Therefore, it&#8217;s often worth reaching for a <a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\">dietary supplement,<\/a> especially from the <strong>beginning of the second trimester.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,15,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Food Sources of Omega-3 Fatty Acids<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Essential alpha-linolenic acid (ALA):<\/strong> walnuts, <a href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">flaxseed oil<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">flaxseeds<\/a>, <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia seeds<\/a>, canola oil<\/li>\n\n\n\n<li><strong>EPA and DHA:<\/strong> fatty sea fish (<a href=\"https:\/\/gymbeam.com\/salmon-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">salmon<\/a>, mackerel, herring), <a href=\"https:\/\/gymbeam.com\/liquid-fish-oil\" target=\"_blank\" rel=\"noreferrer noopener\">fish oil<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation for <strong>EPA and DHA:<\/strong> dose for a normal healthy person, <strong>250 mg EPA and DHA,<\/strong> increased by another <strong>100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li>EFSA recommendation for <strong>ALA:<\/strong> 0.5% of total daily energy intake (10 kcal from the reference intake of 2000 kcal, i.e. about 1 g ALA) <sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH recommendation for <strong>EPA and DHA:<\/strong> there are no available recommendations<\/li>\n\n\n\n<li>DACH recommendation for <strong>ALA:<\/strong> 0.5% of total daily energy intake <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg\" alt=\"Omega-3 fatty acids in pregnancy\" class=\"wp-image-733879\" title=\"Omega-3 fatty acids in pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Folic_Acid\"><\/span>3. Folic Acid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Folic acid<\/strong><\/a><strong>,<\/strong> also called <strong>folate<\/strong> or <strong>vitamin B9,<\/strong> is one of those vitamins for pregnant women that is recommended to be supplemented. Even before pregnancy itself. This essential nutrient supports the <strong>development of the fetus<\/strong> itself, as it participates in the <strong>growth of embryonic tissues<\/strong> and especially in the first trimester, its sufficient intake is important for preventing neural tube defects.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, it also affects, for example, normal <strong>blood formation<\/strong> or the proper functioning of the <strong>psyche.<\/strong> It&#8217;s worth having enough of it even before getting pregnant, so that your body is well prepared for pregnancy. It&#8217;s particularly essential <strong>one month before the start of pregnancy.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are Folate and Folic Acid the Same Thing?<\/h3>\n\n\n\n<p>These two names are commonly interchanged. However, there is a difference between them that can help you decide which supplement to reach for.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Folates<\/strong> can have several forms. They are <strong>naturally found in<\/strong> <strong>foods<\/strong> and most of them need to be converted in the body to the <strong>active form 5-methyltetrahydrofolate (5-MTHF)<\/strong> for the body to use them.<\/li>\n\n\n\n<li><strong>5-MTHF is also formed in foods,<\/strong> which is a form of folate ready to fulfil its role in the body immediately. The best sources also contain 5-MTHF.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Folic acid (pteroylmonoglutamic acid)<\/a> is a <strong>synthetic form<\/strong> and you&#8217;ll commonly find it in supplements.<strong> For it to be used in the body, it also needs to be converted to 5-MTHF.<\/strong><\/li>\n\n\n\n<li>However, in supplements today, <a href=\"https:\/\/gymbeam.com\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>synthetic 5-methyltetrahydrofolate (5-MTHF)<\/strong><\/a><strong>,<\/strong> which doesn&#8217;t need further conversion and is better bioavailable, is often used. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are many options. So, how to properly supplement this vitamin? First, make sure you eat enough natural food sources of folate. As a supplement, both synthetic folic acid and the <strong>active form of folate, 5-MTHF,<\/strong> will serve you well; both will ensure sufficient intake of this nutrient. It&#8217;s up to you which one you choose.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Women with <strong>folate metabolism disorder<\/strong> should definitely supplement the active form, but for healthy women, there is no significant difference in how well the body utilises these forms. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Food Sources of Folic Acid<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>leafy greens<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\">legumes<\/a><\/li>\n\n\n\n<li>orange<\/li>\n\n\n\n<li>grapefruit<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">peanuts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">nuts<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>600 \u03bcg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH recommendation: <strong>550 \u03bcg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n\n\n\n<li>The average adult woman who <strong>is not pregnant<\/strong> should, according to EFSA, consume <strong>330 \u03bcg<\/strong> of folic acid daily. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg\" alt=\"Folic acid in pregnancy\" class=\"wp-image-733896\" title=\"Folic acid in pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Iron\"><\/span>4. Iron<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to World Health Organisation (WHO) data, <strong>more than 20%<\/strong> of pregnant women worldwide have <strong>anaemia (low blood count) due to<\/strong> <a href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>iron<\/strong><\/a><strong> deficiency.<\/strong> Yet it&#8217;s a nutrient that a woman&#8217;s body desperately needs during pregnancy. It plays a key role in <strong>energy metabolism,<\/strong> and especially during pregnancy, its consumption is high because the body uses it for the growth and development of the fetus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iron also participates in the transport of oxygen in the body and the function of the immune system. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Food Sources of Iron<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>animal foods:<\/strong> beef, pork, egg yolk<\/li>\n\n\n\n<li><strong>plant foods:<\/strong> leafy vegetables (e.g. spinach), <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">nuts and seeds<\/a> (<a href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">sunflower seeds<\/a>, <a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">almonds<\/a>), legumes (<a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">lentils<\/a>, peas), oatmeal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Animal foods contain so-called <strong>heme iron,<\/strong> which is better utilised by the body than non-heme iron from plant sources. However, its absorption can be increased, for example, by&nbsp;<a href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin C<\/strong><\/a>, which is abundant in peppers, citrus fruits, berries, or kiwi, for instance. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>16 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH recommendation:<strong> 30 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Calcium\"><\/span>5. Calcium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">Calcium<\/a> is the most abundant mineral in the body &#8211; it makes up <strong>2% of body weight, <\/strong>with up to 99% stored in the bones. The remainder, however, performs equally important functions &#8211; it is involved in, for example, <strong>muscle contraction, nerve signal transmission<\/strong> or <strong>hormone activity<\/strong> and <strong>enzyme function. <\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In pregnancy, it is indispensable from the very beginning. It supports <strong>cell division, tissue formation<\/strong> and later <strong>bone mineralisation<\/strong> of the fetus. As the baby grows, it draws increasingly larger amounts of calcium from the mother&#8217;s body, so it&#8217;s important for the mother-to-be to maintain sufficient intake to protect her own bones as well.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Dietary Sources of Calcium<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dairy products, especially hard cheeses<\/li>\n\n\n\n<li>egg yolk<\/li>\n\n\n\n<li>poppy seeds<\/li>\n\n\n\n<li>almonds<\/li>\n\n\n\n<li>cabbage<\/li>\n\n\n\n<li>spinach<\/li>\n\n\n\n<li>broccoli<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Calcium is found in both plant and animal foods, but it is <strong>better absorbed<\/strong> from animal sources. Plant sources contain antinutrients such as <strong>phytic acid, oxalates<\/strong> and other substances that <strong>reduce its bioavailability. <\/strong>Nevertheless, they are still quality sources, but we must take into account that while <strong>30% of calcium<\/strong> is absorbed from animal sources, we only get about <strong>5% of its content<\/strong> from plant sources. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>950 &#8211; 1000 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH recommendation:<strong> 1000 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg\" alt=\"Calcium in pregnancy\" class=\"wp-image-733913\" title=\"Calcium in pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vitamin_D\"><\/span>6. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to a 2016 review study, about 57% of pregnant women in Europe have a <a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a> deficiency. Although it is produced in the skin <strong>through exposure to sunlight,<\/strong> in our latitudes, conditions for its production are favourable <strong>only for a few months of the year <\/strong>and it occurs only in limited amounts in food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Yet it is a <a href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">micronutrient<\/a> that is essential for <strong>calcium metabolism<\/strong> and <strong>healthy bone development<\/strong> of the fetus. Some studies even link its deficiency to an increased risk of <strong>preeclampsia<\/strong> (a serious condition in pregnant women associated with high blood pressure) and <strong>premature birth. <\/strong>That&#8217;s why expectant mothers are advised to have their vitamin D levels checked and, based on the results, supplement with appropriate foods or dietary supplements. <sup>[16]<\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Dietary Sources of Vitamin D<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fatty sea fish (e.g., salmon, herring)<\/li>\n\n\n\n<li>fish oil <\/li>\n\n\n\n<li>egg yolk<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recommendation: <strong>15 \u03bcg<\/strong> <strong>(600 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH recommendation:<strong> 20 \u03bcg (800 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png\" alt=\"Vitamin D in pregnancy\" class=\"wp-image-733930\" title=\"Vitamin D in pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-400x266.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-2048x1364.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Iodine\"><\/span>7. Iodine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The need for iodine also increases during pregnancy, which is crucial for <strong>proper brain development of the child<\/strong> and its <strong>cognitive functions, <\/strong>such as thinking, learning, and memory. In addition, it plays a significant role in <strong>thyroid function<\/strong> and the production of its hormones, which affect <strong>metabolism,<\/strong> the <strong>cardiovascular system,<\/strong> and <strong>oxygen consumption. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,21]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The risk of deficiency is particularly high for women who do not consume <strong>dairy products, eggs<\/strong> or <strong>fish. <\/strong>Therefore, the WHO introduced <strong>iodisation of table salt,<\/strong> which is mandatory only in some European Union countries. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Salt must be iodised, for example, in Slovakia, Romania, Poland, Slovenia, or Italy, while in the Czech Republic, Germany, or Greece, salt iodisation is voluntary. That&#8217;s why it&#8217;s important to monitor your iodine intake and consult with a doctor about appropriate supplementation if necessary.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Dietary Sources of Iodine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>iodised salt<\/li>\n\n\n\n<li>fish (salmon, tuna)<\/li>\n\n\n\n<li>seafood<\/li>\n\n\n\n<li>eggs<\/li>\n\n\n\n<li>milk and dairy products <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA Recommendation: <strong>200 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH Recommendation:<strong> 200 \u2013 230 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg\" alt=\"iodine in pregnancy\" class=\"wp-image-733947\" title=\"iodine in pregnancy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Magnesium\"><\/span>8. Magnesium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although magnesium is discussed less in pregnancy than iron or calcium, it plays an indispensable role during this period. It supports <strong>cell division<\/strong> and <strong>fetal development<\/strong> from the very first days, maintains <strong>stable blood pressure<\/strong>, and has been shown to help prevent <strong>preeclampsia <\/strong>or <strong>premature birth. <\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, it has a relaxing effect on muscles, which can alleviate unwanted <a href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cramps<\/strong><\/a><strong> <\/strong>and can also be useful in fighting <strong>migraines.<\/strong> Therefore, expectant mothers should not forget about this mineral. When supplementing magnesium, it is best to choose <strong>well-absorbed forms<\/strong>, such as liposomal magnesium or its chelated forms, like magnesium bisglycinate or malate. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,13]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about magnesium in the article  <a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect? <\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Best Food Sources of Magnesium<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>whole grain products<\/li>\n\n\n\n<li>oatmeal<\/li>\n\n\n\n<li>legumes<\/li>\n\n\n\n<li>nuts and seeds<\/li>\n\n\n\n<li>leafy greens<\/li>\n\n\n\n<li>fish<\/li>\n\n\n\n<li>seafood<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Daily Intake for a Pregnant Woman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA Recommendation:<strong> 300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>DACH Recommendation: <strong>300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>During pregnancy, nutritional demands increase. The body needs <strong>more energy, protein<\/strong>, <strong>vitamins<\/strong>, and <strong>minerals. <\/strong>At the same time, some nutrients require more focus than others, as they are directly essential for fetal development and a healthy course of the entire pregnancy. For example, we are talking about <strong>folic acid, omega-3 fatty acids<\/strong>, or <strong>iron.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even if you are pregnant, the foundation of nutrition is a <strong>varied<\/strong> and <strong>balanced diet. <\/strong>Ideally, most nutrients should come from it. However, in some cases, it may be appropriate to supplement selected nutrients in the form of supplements. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ensure you are getting everything you and your baby need, it is important to monitor <strong>blood test results<\/strong> and, in case of a nutrient deficiency, to intervene promptly by changing your diet or taking a supplement.  <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A pregnant woman naturally has a higher need for nutrients. But which ones are the most important? You\u2019ll find out which foods are the best sources of folic acid, magnesium or omega-3 fatty acids, and whether it\u2019s necessary to supplement them in this article.   <\/p>\n","protected":false},"author":156,"featured_media":734007,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7631,7349,7409,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-healthy-lifestyle","9":"tag-nutrition","10":"tag-pregnancy","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 most Important Nutrients During Pregnancy: What Do You Need, how much, and when to Supplement - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which vitamins does a pregnant woman need? 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