Vitamins
Vitamin comes from the Latin word ‘vita’ which means life. Your body needs 13 vitamins; they control the chemical reactions within the body that convert food into energy and living tissue. Vitamins also help to keep nerves and skin healthy and help to make red blood cells. They are incorporated into different enzymes. Enzymes are part of all living cells and they control all of the chemical reactions that take place in the body. Vitamins were given numbers but some are also better known by their chemical name. Some forms of vitamins function as anti-oxidants or can assist other substances to act as anti-oxidants. Anti-oxidants provide a defence and repair system for damage caused to cells by free radicals.
Water-soluble vitamins (B and C) cannot be stored in the body and must be replenished every day. Toxicity has not been reported through high levels because these are ‘flushed’ out of the body every day.
Fat-soluble vitamins (A, D, E and K) can be stored in the body’s fatty tissue and liver. Toxicity from these is possible as levels can accumulate in the body.
Vitamins must be obtained from the food that we consume, but some of these foods such as seafood, liver and fish may need to be limited during pregnancy for other reasons. fish intake during pregnancy
The body’s need for these nutrients increases during pregnancy and breastfeeding
| Name |
Food source |
Recommended intake (RDA)¤ |
Deficiency |
What it does |
| Vitamin A (retinol) |
Butter, chicken, egg yolk, margarine, milk, oily fish, fish liver oils, liver, kidneys, green and yellow vegetables |
Woman, 25 –50 = 800µg
Pregnant = 800µg
Breastfeeding = 1,300µg * |
Not common |
Deficiency is more common in developing countries and more likely with strict vegans
Required for cell differentiation and therefore for normal growth and development.
Essential for the immune system and resistance to infection, visual acuity, and is necessary for the formation of tooth enamel, hair and the thyroid gland. Toxic in large doses too much has been linked to increased risk of birth defects. |
| Vitamin B1 (thiamine) |
Brewers yeast, whole grains, nuts, pulses, liver, heart, kidneys, wheat germ Benefits can be lost by overcooking |
Woman, 25 –50 = 1.1mg
Pregnant = 1.5mg
Breastfeeding = 1.6mg |
Not common
Deficiency is more common in developing countries |
Promotes fatty acid metabolism, normal function of nervous system and heart, and neurotransmitter production.
Aids digestion: converting carbohydrates into energy. Deficiency can cause beri-beri. |
| Vitamin B2 (riboflavin) |
Almonds, brewer's yeast, cabbage, egg, wheat germ, oily fish, whole grains, liver, green vegetables, milk,
Benefits can be lost if foods are exposed to light |
Woman, 25 –50 = 1.3mg
Pregnant = 1.6mg
Breastfeeding = 1.8mg * |
Not common
Deficiency is more likely with strict vegans |
Promotes muscle and brain function, required to release energy from protein (converting carbohydrates into energy). Essential at the time of growth and development of the embryo. |
| Vitamin B3 (niacin) |
Brewer's yeast, brown rice, egg, liver, whole grains, wheat germ, kidneys, green vegetables, oily fish, milk, peanuts |
Woman, 25 –50 = 15mg
Pregnant = 17mg
Breastfeeding = 20mg |
Not common |
Promotes release of energy from food, normal function of the nervous system. Builds brain cells and prevents infections.Deficiency can cause pellagra. |
| Vitamin B5 (pantothenic acid) |
Avocado, banana, egg, broccoli, cheese, fish, liver, kidneys, heart, chicken, wheatbran, peanuts, wholegrains |
Adults, 4 to 7 mg ** |
Rare |
Promotes energy production and plays a role in the production of neurotransmitters. Essential for all normal reproductive functions of the body, maintains red blood cells |
| Vitamin B6 (pyridoxine) |
Avocado, banana, beef, brewer's yeast, fish, whole grains, liver, heart, kidney, wheatgerm, molasses, mushrooms, potatoes, dried vegetables |
Woman, 25 –50 = 1.6mg
Pregnant = 2.2mg
Breastfeeding = 2.1mg |
Not common
Deficiency is more common in developing countries |
Helps the body to assimilate carbohydrates, proteins, fats and fatty acids. Necessary for the production of antibodies and healthy immune system function. Deficiency causes disease of the nerves and anaemia. |
| Vitamin B7 (biotin, vitamin H) |
Banana, brewer's yeast, grapefruit, liver, milk, mushrooms, peanuts, strawberries |
Adults, 30 to 100 µg ** |
Rare |
Promotes energy production, the metabolism of food and the manufacture of hormones. |
| Vitamin B9 (folate, folic acid) |
Egg, cabbage, celery, fish, dark green leafy vegetables, nuts, liver, walnuts, orange juice, wheat germ |
Woman, 25 –50 = 180µg
Pregnant = 400µg
Breastfeeding = 280µg * |
Not common |
Essential for normal cell division, formation of blood cells and the development of the baby's central nervous system. Reduces the risk of neural tube defects (NTD) in babies. |
| Vitamin B12 (cobalamin) |
Egg, brewer's yeast, liver, fish, wheat germ, whole grains, meat, milk, soya beans |
Woman, 25 –50 = 2µg
Pregnant = 2.2µg
Breastfeeding = 2.6µg |
Rare
Deficiency is more common with strict vegetarians |
Promotes normal cell division, essential for the development of healthy red blood cells, necessary for the formation of the baby's central nervous system. Deficiencies can cause birth defects. |
| Vitamin C (ascorbic acid) |
Citrus fruits, fresh fruit, red, green and yellow vegetablesCan be destroyed by overcooking |
Woman, 25 –50 = 60mg
Pregnant = 70mg
Breastfeeding = 95mg * |
Rare |
Acts as an antioxidant protects cells from attack from free radicals. Builds a strong placenta helps the absorption of iron from the intestine. Important for the repair of fractures and wound healing. Severe deficiency leads to scurvy. |
| Vitamin D (calciferol) |
Butter, eggs, liver oils, fish, milk, mushrooms, oily fish
Exposure to sunshine activates a pre-vitamin in the skin |
Woman, 25 –50 = 5µg
Pregnant = 10µg
Breastfeeding = 10µg |
Not common
Deficiency is more common with strict vegans |
Involved in the process of cell division, promotes the absorption of calcium from the intestine, helps the incorporation of calcium from the blood.
Deficiency leads to skeletal defects such as rickets in children. |
| Vitamin E (tocopherol) |
Asparagus, broccoli, eggs, leafy greens, nuts, wheat germ, most other foods |
Woman, 25 –50 = 8mg
Pregnant = 10mg
Breastfeeding = 12mg * |
Rare |
The bodies most important fat-soluble antioxidant. Necessary for the maintenance of cell membranes, protects certain fatty acids. Toxicity is rare. |
| Vitamin K |
Alf-Alpha, avocado, broccoli, cabbage, cauliflower, green leafy vegetables, fish liver oils, kelp |
Woman, 25 –50 = 65µg
Pregnant = 65µg
Breastfeeding = 65µg |
Rare |
Helps in the process, by which blood coagulates (clotting), required for normal bone structure.Deficiency can lead to increased blood clotting time. Toxicity is rare.
|
| Beta-carotene (pro-vitamin A) |
Exclusively in plant foods, fruit and vegetables, apricots, carrots, tomatoes |
No RDA |
Rare |
A precursor to vitamin A; promotes powerful antioxidant activity, immune function and visual acuity. Can be converted to retinol (Vit A) in the body. |
¤ RDA (Recommended Dietary Allowances) are the safe and adequate levels of intake for daily consumption, as determined in the 10th Edition of RDA from the National Research Council (USA).
(recommendations from Canada and UK are similar).
Intake values: mg = milligrams, µg = micrograms
* RDA shown is for first 6 months of breastfeeding; most vitamins have the same recommendation for the first six months as the second six months of breastfeeding up to the age of one.
** Because there is less information on these nutrients there is a recommended range of estimated safe and adequate dietary intakes for adults only.
High alcohol intake can cause deficiencies in vitamins B1, B2, B6, B9. & C.
Smoking interferes with your absorption of some B vitamins including folic acid and vitamin C.
Most vitamins can be obtained from food intake, although pregnancy does make higher demands on your body.
It is specifically recommended that a supplement of folic acid be taken at least four weeks before conception and for the first 3 months of pregnancy. Mothers deficient in folic acid are at a higher risk of having a baby with neural tube defect (NTD), such as spina bifida.
The U.S. National Academy of Science recommends a vitamin and mineral supplement that contains the following:
- 30 mg iron
- 15 mg zinc
- 2 mg copper
- 250 mg calcium
(600 mg for women younger than age 25 and for those whose daily intake of calcium is less than 600 mg)
- 2 mg vitamin B6
- 3 mg folate
- 5 micrograms vitamin D (10 micrograms for women who do not drink vitamin D-fortified milk, have minimal exposure to sunlight, or are vegan)
- 2 micrograms of vitamin B12 for women who are vegan
If your are going to take a multi-vitamin and mineral supplement chose one formulated specifically for pregnancy these will not contain high doses that could be harmful to your baby.
Always consult a doctor before taking particular vitamin supplements.
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