Walk into any health food store and you may find yourself in awe of the rows upon rows of pill bottles, all with a different “claim” concerning your health. Beta-carotene for the eyes, fish oils for the heart, calcium for the bones, B-vitamins for stress…
When we are eating right, sleeping well and managing our stress, our bodies are getting the vitamins and nutrients they need. However, as we all know, this scenario is not always the case. So, when and how should we supplement? Here’s a rough guide.
During pregnancy and breast-feeding
Folic acid: 8 mcg is the recommended dose; this supplement is most important during the first trimester of pregnancy to prevent certain birth defects.
Essential fatty acids: Taking 1 to 2 tablespoons of flax oil or fish oils every day is beneficial to both you and your growing baby -- particularly, your growing baby’s brain and immune system.
Iron: Iron is responsible for the formation and oxygenation of blood cells, and it contributes to energy production. If your iron is already low and your doctor worries about anemia (which may be associated with low-birth-weight babies and preterm birth), he or she may prescribe an iron supplement. But, synthetic iron can make constipation worse during pregnancy. If you need to supplement, an herbal iron is a better option; getting iron from foods is ideal. (The recommended daily amount is 30 to 60 mg, and it is best taken with a Vitamin C–rich food for optimal absorption.) Food sources include tuna, pumpkin seeds, almonds, beans and spinach.
Multivitamin/mineral: Most doctors will recommend a multivitamin during pregnancy, which you can continue to take while breast-feeding. However, if you are a mom-to-be who experiences morning sickness, take note of when you’re taking your vitamin: multivitamins on an empty stomach can induce nausea.
When baby arrives
As a general rule, a baby doesn’t need supplements; however, there are a couple of things to consider...
Vitamin D: Vitamin D, needed for healthy growth and development, is not actually a vitamin, but a hormone formed in the body by exposure to sunlight. Spending a little time in the sun in off-peak hours (being especially careful in summer when we need to be conscious of baby’s tender skin) is enough to get the required Vitamin D. So don’t be afraid if the sun kisses your baby’s bare skin. Just don’t over do it -- any more than 10 minutes could be too much. If this isn’t an option, supplementing may be recommended. Ask your doctor.
Essential fatty acids: A baby who is nursing or drinking a DHA-enriched formula, should be consuming enough fatty acids. Later, adding liquid flax oil or fish oils (provided there are no allergies) would be beneficial to your baby’s cognitive development.
Iron: Babies draw from their body’s store of iron for the first six months of their lives. After that, they require iron from food, making it the perfect time to introduce iron-fortified cereals.
The most important thing is that both you and baby are eating nutritiously -- lots of whole grains and fruits and veggies for the most vitamins and minerals. If your fruits and veggies are a wide variety of colours, chances are that you are covering the spectrum. Add some water, sunlight and exercise, and you’ll both be ready to take on the world.
