Supplement Guide for Pregnancy: Nutrients to Keep in View

Pregnancy is a special phase of life in which the body performs something wonderful and has an increased requirement for some nutrients. Folic acid, iodine, omega-3 fatty acids and magnesium in particular now come into focus, because they play a role in growth and development. Many expectant mothers want to take especially good care of themselves and their child during this time and wonder what they should pay attention to in their own supply. In this guide we explain which nutrients take centre stage, where they come from in the diet and which complexes from our range fit here. That way you can shape your diet consciously and in a targeted manner during this time.

What matters for the pregnancy goal

In pregnancy, the requirement for certain nutrients increases because the body builds additional tissue, the blood volume rises and the growing child is supplied as well. At the same time, the calorie requirement is only moderately increased – so it is less about "eating more" than about "choosing more consciously". The following nutrients are particularly central here.

Folic acid (folate) is the classic companion of pregnancy. Folate contributes to maternal tissue growth during pregnancy and plays a part in normal blood formation as well as in the normal function of the immune system. Professional societies recommend an adequate folate intake as early as when trying to conceive, so ideally before the start of pregnancy, since the early phase is particularly significant.

Iodine contributes to normal thyroid function and to normal cognitive function. Selenium also contributes to normal thyroid function and complements iodine. The iodine requirement is increased in pregnancy because the thyroid is more heavily demanded during this time. Since Germany is among the regions with a rather scarce iodine supply, this nutrient is a frequent topic.

Omega-3 fatty acids: Maternal intake of DHA contributes to the normal brain and eye development of the foetus. The beneficial effect is obtained with a supplemental intake of 200 mg DHA in addition to the 250 mg DHA and EPA recommended for adults. Since DHA is found mainly in oily sea fish, a conscious intake is sensible.

Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, to normal protein synthesis and to the reduction of tiredness and fatigue – aspects that many pregnant women appreciate in everyday life, especially when energy and muscles are more heavily demanded.

Another important topic is iron: because the blood volume increases in pregnancy, the iron requirement also rises markedly. Iron contributes to the normal formation of red blood cells and haemoglobin as well as to the reduction of tiredness and fatigue. Plant iron from pulses and whole grains is better absorbed together with vitamin C. Whether a targeted iron intake is sensible depends on the individual blood values and is usually checked as part of antenatal care.

Also worth a thought are vitamin D and calcium. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones, calcium is an important building block for maintaining normal bones. Especially in the sun-poor months, the body's own vitamin D formation via the skin reaches its limits. As with all nutrients in this phase of life, the appropriate amount is individual, and less is sometimes more – it is about a good, balanced basic supply, not about the highest possible doses.

Our product recommendations

For pregnancy we have selected three complexes that cover the central topics of this phase of life – folate, omega-3, iodine and magnesium. We have deliberately left out products with plants or substances that are not the first choice during this time. Which selection and dosage suits you depends on your individual situation.

Complex with fenugreek, fennel, omega 3, DHA & folic acid

This complex bundles several building blocks relevant to pregnancy in a well-thought-out formulation: folic acid contributes to maternal tissue growth during pregnancy and to normal blood formation, DHA supports the normal brain and eye development of the foetus (with appropriate intake). The plants fenugreek and fennel are traditionally used. In this way the complex combines folate and omega-3 – two of the most frequently mentioned topics of this phase of life – in one intake.

View complex with omega 3, DHA & folic acid

T3 T4 thyroid complex with iodine, selenium and thyme

Because the iodine requirement is increased in pregnancy, an iodine-containing complex can be a topic. Iodine contributes to normal thyroid function and to normal cognitive function, selenium supports normal thyroid function and sensibly complements iodine. Thyme is traditionally used. Because the appropriate iodine amount in pregnancy is individual, particular care with the dosage is recommended here.

View thyroid complex with iodine & selenium

Complex of 4 bioactive magnesium sources

Magnesium is a frequent topic in pregnancy, because the muscles and energy metabolism are more heavily demanded. This complex combines four well-utilisable, bioactive magnesium sources with 400 mg of elemental magnesium per daily dose. Magnesium contributes to normal muscle function, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. The combination of several sources ensures good tolerability in everyday life, which is pleasant especially in a more sensitive phase. Practical: one pack accompanies you over a longer period, and taking it can easily be built into the daily routine – for example in the evening with a meal.

View magnesium complex

Foundations first

The most important basis in pregnancy is a balanced, varied diet: plenty of vegetables and fruit, whole-grain products, high-quality protein sources such as pulses, eggs and dairy products, as well as good fats. Green leafy vegetables, pulses and whole grains provide folate, sea fish brings iodine and omega-3, iodised table salt complements the iodine intake. Also pay attention to adequate fluid intake and regular, calm meals.

Small rituals help in everyday life: a colourful plate with lots of vegetables in different colours, a handful of nuts as a snack, drinking enough throughout the day and, if appetite allows, several smaller meals instead of a few large ones. Especially in the first weeks, when the desire for certain foods fluctuates, flexibility is more important than perfection. Food supplements come in exactly where the diet leaves gaps – they are a targeted addition, not a substitute for the colourful variety on the plate.

Food supplementation is not a self-service store in this phase of life: some substances should be supplemented in a targeted way, others rather avoided during this time. What is sensible for you depends on your individual situation, your blood values and your everyday life. That is why this applies here in particular: please discuss every supplement and the appropriate dosage with your gynaecologist or midwife before you start. That way you ensure that the intake suits exactly you and your child.

The bottom line is that pregnancy is a time in which a conscious diet achieves a particularly great deal – quite without pressure and perfectionism. A few central nutrients such as folate, iodine and omega-3 deserve your attention, the rest follows from a colourful, balanced diet. Curated complexes can help you cover the most important building blocks in an uncomplicated way, while you focus on the beauty of this special phase. Listen to your body, allow yourself rest and enjoy the anticipation – the best basis for you and your baby.

Frequently Asked Questions (FAQ)

Which nutrients are particularly important in pregnancy?

The focus is on folic acid (folate), iodine, omega-3 fatty acids (DHA) and adequate iron. Magnesium is a frequently mentioned additional topic. The specific selection and dosage depend on your individual situation and your blood values.

Why is folic acid so important?

Folate contributes to maternal tissue growth during pregnancy and to normal blood formation. Professional societies recommend an adequate intake as early as when trying to conceive, because the early phase of pregnancy is particularly significant.

When should one begin supplementing?

Many professional societies recommend paying attention to a good folate supply as early as when trying to conceive – so ideally before the start of pregnancy. You can best clarify the exact timing and the choice of preparations early on as part of your antenatal care.

Is iodine a topic in pregnancy?

The iodine requirement is increased in pregnancy because the thyroid is more heavily demanded. Iodine contributes to normal thyroid function and to normal cognitive function. The appropriate amount varies from person to person.

Can I just take magnesium?

Magnesium contributes to normal muscle function, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Stick to the recommended daily dose and choose a well-tolerated form.