Start taking a prenatal vitamin-mineral supplement

Start taking a prenatal vitamin-mineral supplement

In an ideal world – free of morning sickness and food aversions – a well-balanced diet would be all an expectant mom needed to meet her nutritional needs. But in the real world, a vitamin-mineral supplement helps ensure that you'll get the nutrients you need.

Make sure the vitamin you choose contains folic acid. (You need 400 mcg before you become pregnant and in early pregnancy, and then at least 600 mcg.) A lack of this B vitamin has been linked to neural tube birth defects (NTDs) such as spina bifida.

Another important nutrient that researchers now believe may help prevent NTDs is choline. You need 450 mg of choline a day during pregnancy, and most prenatal vitamins don't contain it, so you'll have to get it from food.

Later in your pregnancy you may need to take iron or calcium supplements to make sure you're getting enough of these key minerals. Many experts also recommend taking a vitamin D supplement throughout pregnancy.

Strict vegetarians and women with medical conditions such as diabetes, gestational diabetes, or anemia, as well as those who've previously delivered low-birth-weight babies, should talk with their healthcare provider about supplements they might need. A registered dietitian can also help with diet specifics.

If you have trouble swallowing your vitamins or keeping them down, search for a chewable supplement or one in a powdered form that you can mix with water. Keep in mind, too, that more isn't always better: Don't take megadoses of any vitamin or mineral or any individual vitamin or herbal supplements without medical supervision – they could be harmful to your developing baby.