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So you think you want a baby

By Sarah Clark

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Getting the right multivitamins and minerals

If you're actively trying to conceive, you're probably already doing your best to make sure that you eat healthy foods, such as whole grains, fruits and vegetables which are the best sources of natural vitamins and minerals. But because it's especially important to make sure that you keep your nutrient levels as high as possible, sometimes diet alone isn't enough, so it's worth taking a specific pregnancy or pre-conception multivitamin supplement just to be sure.

It is especially important for women who can become pregnant to get enough folic acid. Folic acid, a B vitamin, helps prevent birth defects of the brain and spinal cord when taken before and very early in pregnancy. It is available in most multivitamins, as a folic acid-only supplement and in some foods.

During pregnancy you need more of some nutrients to ensure your own health and that of any potential baby, such as iron, calcium and folic acid.

How to Choose a Multivitamin

Always check the label. This will give you all the information you need to choose the right supplement for you, and the amounts of specific vitamins and minerals the supplement contains. It also tells you how many tablets to take every day, and recommended doses.

Most multivitamins typically contain at least 20 vitamins and minerals, including:

• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Folic acid
• Niacin
• Riboflavin (Vitamin B2)
• Thiamin (Vitamin B1)
• Calcium
• Iodine
• Iron
• Magnesium
• Phosphorus
• Zinc

Most multivitamins contain at least 100% of the RDA for nearly all vitamins, but they usually don't contain 100% of the RDA for minerals. (The RDA is the amount of any vitamin or mineral that a person is recommended to consume every day.) Pregnancy is one of the most nutritionally demanding periods of a woman's life when your need for vitamins and minerals increases by up to 200%. In particular, folic acid is important to all women who may become or are in the early stages of pregnancy. It is important to remember that it is best to avoid taking any vitamin A supplements during pregnancy, as this may damage the development of your baby.

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