Pregnancy is an exciting journey, but it’s also a time when your body works harder than ever to support both you and your growing baby. While your body is amazing at adapting, the extra demands of pregnancy can sometimes lead to nutrient deficiencies. It’s important to understand what might happen and how you can stay ahead of it to keep yourself and your baby healthy.
Let’s explore some common deficiencies during pregnancy and what you can do about them!
Why Does Pregnancy Cause Deficiencies?
Your baby gets all their nutrients from you—your body prioritizes your baby’s needs even if that means depleting your own reserves. Combine that with nausea, food aversions, or increased nutritional needs, and it’s no surprise that some moms-to-be experience deficiencies. The good news? Knowing what to expect can help you stay on top of your nutrition.
Common Deficiencies During Pregnancy
- Iron (Anemia)
- Why it happens: During pregnancy, your blood volume increases to support your baby, which means you need more iron to make extra red blood cells. If you’re not getting enough, you might feel tired or weak.
- Signs: Fatigue, dizziness, or pale skin.
- What to do: Eat iron-rich foods like lean meats, spinach, beans, and fortified cereals. Pair them with vitamin C (like oranges or tomatoes) to help absorb the iron. Your provider may also recommend an iron supplement if needed.
- Folate (Folic Acid)
- Why it happens: Folate is crucial for your baby’s early development, especially for their brain and spine. If your diet lacks folate, it can lead to neural tube defects.
- Signs: Folate deficiency can cause fatigue and anemia, though it’s often detected early through prenatal care.
- What to do: Take a prenatal vitamin with folic acid, and include folate-rich foods like leafy greens, citrus fruits, and legumes.
- Calcium
- Why it happens: Your baby needs calcium for developing strong bones and teeth, and if you’re not getting enough, your body will pull calcium from your bones. Over time, this can weaken your bones.
- Signs: Weak teeth, muscle cramps, or even early signs of bone loss.
- What to do: Eat calcium-rich foods like milk, yogurt, cheese, or fortified plant-based alternatives. If needed, your provider might recommend a calcium supplement.
- Vitamin D
- Why it happens: Vitamin D helps your body absorb calcium, but many people don’t get enough from diet or sunlight alone, especially during pregnancy.
- Signs: Fatigue, muscle weakness, or low mood.
- What to do: Spend time outside in the sunlight, eat fortified foods, and consider a vitamin D supplement if your levels are low.
- Omega-3 Fatty Acids
- Why it happens: These healthy fats are vital for your baby’s brain and eye development, but they aren’t naturally made by your body.
- Signs: You might not notice obvious symptoms, but low levels can affect your baby’s growth.
- What to do: Include fatty fish (like salmon), walnuts, and flaxseeds in your diet. If you’re not a fan of fish, consider a prenatal supplement with DHA.
- Iodine
- Why it happens: Iodine supports your baby’s brain development and helps regulate your thyroid. Many pregnant women don’t get enough from their diets alone.
- Signs: Feeling tired, sluggish, or noticing swelling in your neck (goiter).
- What to do: Use iodized salt, eat seafood, or take a prenatal vitamin with iodine.
- Magnesium
- Why it happens: Magnesium helps with muscle function, nerve signaling, and even reducing leg cramps—a common pregnancy complaint.
- Signs: Muscle cramps, headaches, or trouble sleeping.
- What to do: Include magnesium-rich foods like nuts, seeds, whole grains, and dark chocolate in your diet.
How to Stay Ahead of Deficiencies
- Take Your Prenatal Vitamins
- Prenatal vitamins are designed to fill in nutritional gaps. Be consistent with them, but always follow your provider’s guidance—especially if you need extra supplements like iron or calcium.
- Eat a Balanced Diet
- Focus on nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Small, frequent meals can help if you’re dealing with nausea.
- Stay Hydrated
- Proper hydration helps your body absorb nutrients and keeps things running smoothly—like your digestion and circulation.
- Work with Your Provider
- Regular prenatal visits include blood tests to check for deficiencies. If something’s off, your provider will guide you on how to adjust.
- Don’t Be Too Hard on Yourself
- If you’re struggling with nausea or food aversions, it’s okay! Do your best, and lean on your provider for advice. Your body is working hard, and every little bit helps.
Taking Care of You and Your Baby
Pregnancy can be full of surprises, and nutrient deficiencies are just one part of the journey. With the right care, most deficiencies can be managed easily, ensuring both you and your baby stay healthy and strong. Listen to your body, stay on top of your prenatal care, and don’t hesitate to ask your provider if you’re unsure about anything.
You’re doing an incredible job growing your little one—keep taking it one day at a time!