Studies indicate that for pregnant or breastfeeding women to be healthy, they need to consume approximately 300-500 additional calories per day to meet their energy needs and sustain the growth of a healthy baby. A huge addition to the diet of expecting and new mothers are vitamins and supplements. After a consultation with your doctor, you can choose from a wide variety of vitamins and supplements that are available in the market nowadays.

To help you decide with ease, here is a list of some nutrients that are most beneficial for breastfeeding and pregnant mothers:

Calcium

This is the most basic supplement one can take as it ensures the strength of bones and teeth, and also makes sure that the circulatory, muscular and nervous systems are working properly. Healthy sources of calcium include dairy products with low fat, milk alternatives, cereals and kale as well. One of the safest ways to ensure the consumption of calcium is to have supplements - as per medical experts, 1000 mg of calcium should be consumed by pregnant or breastfeeding mothers.

Folic acid

Folic acid helps in the development of the babies’ brain and spinal cord. It is also essential in the production of red blood cells and white blood cells. This nutrient is suggested to be consumed in the early stages of pregnancy, because it helps prevent a birth defect called ‘Neural Tube Defect’. Apart from supplements, some natural sources of folic acid include fortified cereals and breads, folate is also found in green vegetables, citrus fruits, beans and lentils.

Vitamins

Vitamins are essentially organic compounds that a body cannot produce naturally, and needs to be taken externally. A mother’s body needs a healthy amount of each vitamin (which can be decided by your doctor). Remember to only consume vitamins as per your prescribed limit, as overconsumption can be harmful for both the mum and the kid. Some vitamins that are particularly important include Vitamin B12 and Vitamin D. These support the development of the babies’ nervous system and bone structure.

Also, prenatal vitamins are a form of multivitamins that are prescribed to pregnant women. This cannot be an alternative for a nutritious diet, only an addition. Pregnancy specific multivitamins usually do less harm to the body and can be trusted.

Iron, being one of the important supplements, needs to be given special importance. It prevents anemia in the mother and also low birth weight in the baby. Vitamin A, although avoided during pregnancy, should be consumed by a breastfeeding mother in the postnatal period. Infants also need a dose of vitamin A to develop and strengthen the immune system.

Iodine

Iodine helps the thyroid glands to make hormones in the body. Iodine deficiency can cause thyroid problems, developmental issues, and learning disorders in the baby. Breastfeeding and pregnant women need to eat iodized salt in their cooking and foods that are high in iodine (such as seafood and dairy products). Again, the quantity and the need for iodine can only be decided by your treating doctor.

Protein

All kinds of protein help build a baby’s muscles, immune system and support growth in all parts of the body. This is especially necessary in the second and third trimesters of pregnancy. All types of meat, poultry, beans, eggs and fish are good and healthy sources of protein. Additional supplements can be consumed after a doctor consultation.

Fats & Fiber

Healthy fats are almost equally as important as fibers. For the basic growth and development of the baby, fats play a vital role. Unsaturated healthy fats need to be consumed by the mother, and saturated fats need to be limited. Healthy fats can be found in olive oil, canola oil, nuts and seeds and avocado.

Many new and expecting mothers struggle with intense and painful constipation and to ease this, a high amount of fiber needs to be included in the diet. Whole grains like whole grain breads, brown rice, millets, legumes are friendly forms and alternatives that can help.

When does a baby need supplements?

All mothers have asked this question at some point in their journey of becoming and being a mother. Some basics to consider are:

• Infants that are born weighing less than 3.3 pounds, will essentially need extra vitamins added to their breastmilk or formula.
• Babies that are completely and partially breastfed may need a supplement of iron and vitamin D. These are present in milk formula, so formula babies might not need to consume extra vitamins, unless suggested by the pediatrician.
• Mothers that are on strictly vegan diets usually birth babies that are lacking a few important vitamins such as B12. These need to be given to infants externally.

• Introducing iron-rich foods for a baby when it starts eating solid foods is also important. Legumes, meats, fish and beans can be included in a form that is baby-friendly and attractive to the infant.
• Another important tip that is sometimes ignored, is to include vitamin C in the diet. This essentially ensures that the body of the baby is able to absorb iron effectively.
• If one’s baby is being fed iron-fortified formula in the initial stage, it is important that that formula is continued the entire first year.
• Vitamin B12 ensures brain development and the formation of red blood cells. It is found in all kinds of meat, fish, milk, eggs, and other non-dairy substitutes as well. Vegan and vegetarian mothers need to take note of their diet, consult a doctor, and include supplements of B12 in their diet as well as the diet of the baby when it is born.

A diet can become complete with or without supplements, but the journey of becoming and being a new mother needs to be paid close attention to. Mothers directly affect the growth and development of an infant, so it is best to consult a doctor and make decisions ensuring a holistic diet.