Prenatal vitamins

[fuzzyelf]

so, a friend of mine is just starting a weightlifting routine, she's 37 and hopes to be pregnant within the next 6 months or so. she was aksing me what vitamins to take - i told her prenatals - she said it would make her fat....any ideas on that? also, she's wondering how much she can work out being pregnant and so forth. this is sooo not my area, so I thought I'd ask you guys....

[Lady C]

A multi-vitamin, multi-mineral will be just fine. Any brand she chooses will work. I personally use a no-name. Pay less, get the same stuff.

Prenatal vitamins will not be good for someone that is not nourishing for two (or more). They contain heavy amounts of supplements that a single person cannot utilize.

As far as the exercise goes, she can keep doing her same routine, until almost birth of the child, under her doctor's care. There is no reason to modify the routine unless the doctor feels it is causing the baby stress (which is not common). I have seen 8 months pregnant women doing weight lifting. Just not extremely heavy.

Working out before, during and after the pregnanacy makes the labor and the excess pounds easier to lose.

[CF-OC_gal]

I've been taking prenatal vitamins for the last 7 years with no ill effects or plans of having more children. (The brand I take has herbs for reproductive health). I also don't always take them every single day.

They didn't make me fat. I have ,at times, struggled with keeping weight on me.

If she works out while being pregnant she will have to listen to her body and put her pregnancy goals ahead of her individual personal goals. If she feels any pressure on the pelvic floor or cervix it is not time to ignore the feeling and push out another set or rep.

[ajarvis]

Exercise wise she can definitely continue as before with her doctor's approval. A woman I work with ran a marathon at 6.5months pregnant!! Her doctor mostly told her to monitor her HR. She could also check out babyfit.com I've heard good things about that site.

[fuzzyelf]

thanks for the input, guys

[velvetpunk]

Originally Posted by fuzzyelf

so, a friend of mine is just starting a weightlifting routine, she's 37 and hopes to be pregnant within the next 6 months or so. she was aksing me what vitamins to take - i told her prenatals - she said it would make her fat....any ideas on that? also, she's wondering how much she can work out being pregnant and so forth. this is sooo not my area, so I thought I'd ask you guys....

My sister's gynecologist (in Australia, I'm in Texas) has advised her that all women of childbearing age should take prenatal vitamins, so she takes them daily. I think this is rubbish (although I'm not an MD) so I just take a women's multivitamin from Sam's. I also take evening primrose oil, which helps with "that time of the month" when I take it consistently. Sorry if that's TMI or off topic. LOL

[ajarvis]

I personally don't think all pregnant women even need to be taking prenatal vitamins. If you have a proper diet you should be able to get everything you need naturally. There are a number of women that have said the prenatals make them feel sick and nauseous. To me that doesn't sound healthy. If it's so good for you and your baby it shouldn't be making you sick!

[CF-OC_gal]

I'd take the advice of a health care professional specialist such as an ob/gyn dr or an RD speicalizing in pregnancies.

My iron supps make me naseated (sick feeling) sometimes, but there is no question I need them for my health. There are ill feelings that are normal and pass and then there are some that are warning signs.

Changing brands or timing of taking a vitamin prep can help.

I wouldn't take a risk on my child's health by assuming I was getting enough nutrients in food and I wouldn't risk my own health by eating excessive amounts of food "just in case".

[ajarvis]

My view is there are millions upon millions of women that did not take prenatals and had perfectly healthy children. I don't take anything. I rarely fill prescriptions from doctors even. I have a healthy diet with a large variety of fruits and vegetables. For me I don't see it as a neccessity. If I'm told I'm lacking in a certain area I will take that 1 vitamin, but I'm not going to go and pump myself full of things I don't neccessarily need. If it's proven to me (when the time comes) that I'm lacking in a certain area, then I will of course take the needed vitamin. I don't see how feeling sick, and being stressed out is going to benefit a growing baby.

[Italianang]

shes scared the prenatal vits will get her FAT??? Shes prego, she gonna get huge! The baby comes first so she should take what ever she needs. The dr. is the one to say if she needs them, not us.
Here is some info on this from a published article I wrote:
Linda
Current ACOG Guidelines for Exercise in Pregnancy and Postpartum

Written By Triple Certified Elite Trainer and Pro Fitness Competitor Linda Cusmano



Research data has nothing to say that if a woman is pregnant she should limit her

exercise intensity or keep to a lower target heart rate to avoid potential adverse effects.

So it is safe to say that those women who don't have any additional risk factors for

adverse maternal or prenatal outcome, the following recommendations can be made,

with clearing from your doctor of course!



-Women can continue to exercise and enjoy health benefits from even mild to

moderate exercise routines during pregnancy . 3 times per week, as a regular

routine is best rather than intermittent activity.

-Prolonged periods of motionless standing should be avoided as should be

exercise on the back, or supine position, which can cause decreased cardiac

output to the baby.

-STOP exercise when fatigued, there is decreased oxygen available so be

encouraged to decrease intensity. Weight training in some cases may be

continued throughout pregnancy at similar intensity but non ‑ weight bearing will

also decrease the risk of injury.

-Avoid exercises inducing loss of balance especially the 3rd trimester. Also avoid any exercise which may cause even mild abdominal trauma.

For those pregnant women exercising, you must remember to ensure proper and

adequate diet Pregnancy requires an additional 300 kilocalories per deciliter per

day.

-Do not overheat, women that exercise in the 1st trimester need to watch that the environment, clothing and hydration are all in order to help heat dissipation.

-Resume your pre‑pregnancy exercise routine gradually as the changes of pregnancy persist 4 to 6 weeks postpartum.



So in essence you want to add 20 to 45 minutes of aerobic exercise like the stair master, cycling or swimming, which are all low impact. Stay away from excessive or partner stretching, all that relaxin hormone which your body produces during pregnancy may cause over stretching to occur in turn resulting in injury.



Diet





Expectant mothers use carbohydrates faster which could cause a hypoglycemic attack during activity (blood sugar dropping to low), so you want to eat a snack of complex carbohydrates (breads, crackers, rice, cereal) 15 ‑ 30 before activity. You also should drink 6 ounces of water every 15 ‑ 20 minutes during exercise.



Now keep in mind as you read on, THE BODY BEST ABSORBS MINERALS AND VITAMINS FROM FOODS!



Protein is needed daily in the amounts of 75 to 100 grams.





According to the US Public Health Service it is advised that all women of childbearing age consume 400 micrograms of Folic Acid per day and pregnant women are advised to double that requirement. Folic Acid can be found in liver, oranges, green and lima beans, lentils, nuts, whole grains and asparagus. NTD'S which are Neural Tube Defects (causing the likes of spina bifida and anencephaly), in research studies, has been shown to be greatly reduced when the diet is supplemented prior to or during the first weeks of pregnancy, but please remember that does not mean you go out and take double the recommendation to be extra safe as over doing the doses may cause other side effects as well.



In addition to taking prenatal vitamin and mineral supplements pregnant women should be eating high vitamin and mineral diets.



Iron is recommended in the amounts of 30 milligrams daily and again is best derived from foods like meat, spinach, oysters, black strap molasses, dried apricots and raisins, and keep in mind that iron is best absorbed with the aid of vitamin c. A small glass of orange juice or an orange can be eaten with or after the above foods. Iron produces hemoglobin, which helps aid in oxygen delivery to the mother and placenta.



Calcium as we all know is a bone builder and also regulates nerve and muscle function, but it also helps PIH, pregnancy induced hypertension. A pregnant women needs about 1000 milligrams of calcium per day, equivalent to 3 ‑ 8 ounce glasses of fortified milk per day. Many non‑dairy sources are, sardines, salmon, leafy green veggies and calcium fortified orange juices.



Magnesium goes hand in hand with calcium (as does vitamin D, see later down the list) and the daily recommendation is 450 milligrams per day for pregnant women. You find this in wheat germ, nuts, whole grains and bran.



Zinc deficiency can increase the risk of congenital malformations, birth weights too low, spontaneous abortions and PIH. Suggested amounts of daily zinc would be 20 milligrams and will be present in your protein so this makes it double important to get adequate protein in your diet.



Vitamin C is a balancing act as it is needed for fetal bone and tooth development as well as fetal and metabolic processes. Yet large doses of Vitamin C for long periods of time can produce reverse reaction int he baby causing a vitamin c deficient birth when delivered, so again take these all in moderation, more than recommended is not best.

The daily recommended amount is 70 milligrams. Remember that vitamin c is the one that helps in iron absorption.



Vitamin A is another balancing act. Needed for fetal bone growth, reproductive health, fat metabolism, resistance to infections and eye/ mucous membrane development it can also cause urogenital and central nervous system malformations in the fetus if taken in excessive amounts. The daily pregnancy requirements is 5000 international units, IU and again the best sources are from foods as they naturally occur s beta carotene, the precursor to vitamin A. Fruits and vegetables that are orange and yellow in color as well as leafy greens.





Vitamin D is our next balancing act. Needed for maternal calcium and phosphorus absorption and in the fetus, it is responsible for bone mineralization. As mentioned about vitamin D works with calcium and magnesium as a team. Not enough vitamin D can impair the development of tooth enamel and cause hypocalcemia (too little blood calcium). The pregnancy requirement is 400 IU daily and can be found in sunlight, and vitamin D fortified foods. Excessive amounts may cause abnormal skull development and hypercalcemia (too much blood calcium).

Vitamin B12 is good for both the mother and fetus in regards to building red blood cells and very important in preventing amenia. Pregnant women should get 2.2 milligrams daily and can find this in meat, milk, eggs and cheese.



B Vitamins such as B6, thiamin, riboflavin and niacin aid in maternal and fetal metabolism or carbohydrates and protein.
Too little of these vitamins has been connected to morning sickness and depression. The pregnancy requirement for B6 is 2.2 milligrams daily and can be found in black strap molasses, veal, lamb, brown rice, soybeans, salmon and bananas. Thiamin or B1 is found in peas, wheat germ, avocado, bananas, milk and citrus fruits with a daily pregnancy requirement of 1.5 milligrams. Riboflavin or B2, calls for daily pregnancy requirement of 1.5 milligrams and is prominent in cottage cheese, whole grains, eggs, meats, enriched grains, peas and beans. Niacin required for pregnancy at a daily amount of 1.5 to 1.7 milligrams and is in meat, fish, poultry, mushrooms, legumes and nuts.


Good luck throughout your experience as a mother to be!

[Italianang]

shes scared the prenatal vits will get her FAT??? Shes prego, she gonna get huge! The baby comes first so she should take what ever she needs. The dr. is the one to say if she needs them, not us.
Here is some info on this from a published article I wrote:
Linda
Current ACOG Guidelines for Exercise in Pregnancy and Postpartum

Written By Triple Certified Elite Trainer and Pro Fitness Competitor Linda Cusmano



Research data has nothing to say that if a woman is pregnant she should limit her exercise intensity or keep to a lower target heart rate to avoid potential adverse effects.
So it is safe to say that those women who don't have any additional risk factors for adverse maternal or prenatal outcome, the following recommendations can be made, with clearing from your doctor of course!

-Women can continue to exercise and enjoy health benefits from even mild to moderate exercise routines during pregnancy . 3 times per week, as a regular routine is best rather than intermittent activity.

-Prolonged periods of motionless standing should be avoided as should be exercise on the back, or supine position, which can cause decreased cardiac output to the baby.

-STOP exercise when fatigued, there is decreased oxygen available so be encouraged to decrease intensity. Weight training in some cases may be continued throughout pregnancy at similar intensity but non ‑ weight bearing will also decrease the risk of injury.

-Avoid exercises inducing loss of balance especially the 3rd trimester. Also avoid any exercise which may cause even mild abdominal trauma.

For those pregnant women exercising, you must remember to ensure proper and adequate diet Pregnancy requires an additional 300 kilocalories per deciliter per day.

-Do not overheat, women that exercise in the 1st trimester need to watch that the environment, clothing and hydration are all in order to help heat dissipation.

-Resume your pre‑pregnancy exercise routine gradually as the changes of pregnancy persist 4 to 6 weeks postpartum.



So in essence you want to add 20 to 45 minutes of aerobic exercise like the stair master, cycling or swimming, which are all low impact. Stay away from excessive or partner stretching, all that relaxin hormone which your body produces during pregnancy may cause over stretching to occur in turn resulting in injury.



Diet


Expectant mothers use carbohydrates faster which could cause a hypoglycemic attack during activity (blood sugar dropping to low), so you want to eat a snack of complex carbohydrates (breads, crackers, rice, cereal) 15 ‑ 30 before activity. You also should drink 6 ounces of water every 15 ‑ 20 minutes during exercise.
Now keep in mind as you read on, THE BODY BEST ABSORBS MINERALS AND VITAMINS FROM FOODS!


Protein is needed daily in the amounts of 75 to 100 grams.

According to the US Public Health Service it is advised that all women of childbearing age consume 400 micrograms of Folic Acid per day and pregnant women are advised to double that requirement. Folic Acid can be found in liver, oranges, green and lima beans, lentils, nuts, whole grains and asparagus. NTD'S which are Neural Tube Defects (causing the likes of spina bifida and anencephaly), in research studies, has been shown to be greatly reduced when the diet is supplemented prior to or during the first weeks of pregnancy, but please remember that does not mean you go out and take double the recommendation to be extra safe as over doing the doses may cause other side effects as well.

In addition to taking prenatal vitamin and mineral supplements pregnant women should be eating high vitamin and mineral diets.

Iron is recommended in the amounts of 30 milligrams daily and again is best derived from foods like meat, spinach, oysters, black strap molasses, dried apricots and raisins, and keep in mind that iron is best absorbed with the aid of vitamin c. A small glass of orange juice or an orange can be eaten with or after the above foods. Iron produces hemoglobin, which helps aid in oxygen delivery to the mother and placenta.

Calcium as we all know is a bone builder and also regulates nerve and muscle function, but it also helps PIH, pregnancy induced hypertension. A pregnant women needs about 1000 milligrams of calcium per day, equivalent to 3 ‑ 8 ounce glasses of fortified milk per day. Many non‑dairy sources are, sardines, salmon, leafy green veggies and calcium fortified orange juices.

Magnesium goes hand in hand with calcium (as does vitamin D, see later down the list) and the daily recommendation is 450 milligrams per day for pregnant women. You find this in wheat germ, nuts, whole grains and bran.

Zinc deficiency can increase the risk of congenital malformations, birth weights too low, spontaneous abortions and PIH. Suggested amounts of daily zinc would be 20 milligrams and will be present in your protein so this makes it double important to get adequate protein in your diet.

Vitamin C is a balancing act as it is needed for fetal bone and tooth development as well as fetal and metabolic processes. Yet large doses of Vitamin C for long periods of time can produce reverse reaction int he baby causing a vitamin c deficient birth when delivered, so again take these all in moderation, more than recommended is not best.

The daily recommended amount is 70 milligrams. Remember that vitamin c is the one that helps in iron absorption.

Vitamin A is another balancing act. Needed for fetal bone growth, reproductive health, fat metabolism, resistance to infections and eye/ mucous membrane development it can also cause urogenital and central nervous system malformations in the fetus if taken in excessive amounts. The daily pregnancy requirements is 5000 international units, IU and again the best sources are from foods as they naturally occur s beta carotene, the precursor to vitamin A. Fruits and vegetables that are orange and yellow in color as well as leafy greens.

Vitamin D is our next balancing act. Needed for maternal calcium and phosphorus absorption and in the fetus, it is responsible for bone mineralization. As mentioned about vitamin D works with calcium and magnesium as a team. Not enough vitamin D can impair the development of tooth enamel and cause hypocalcemia (too little blood calcium). The pregnancy requirement is 400 IU daily and can be found in sunlight, and vitamin D fortified foods. Excessive amounts may cause abnormal skull development and hypercalcemia (too much blood calcium).

Vitamin B12 is good for both the mother and fetus in regards to building red blood cells and very important in preventing amenia. Pregnant women should get 2.2 milligrams daily and can find this in meat, milk, eggs and cheese.

B Vitamins such as B6, thiamin, riboflavin and niacin aid in maternal and fetal metabolism or carbohydrates and protein.
Too little of these vitamins has been connected to morning sickness and depression. The pregnancy requirement for B6 is 2.2 milligrams daily and can be found in black strap molasses, veal, lamb, brown rice, soybeans, salmon and bananas. Thiamin or B1 is found in peas, wheat germ, avocado, bananas, milk and citrus fruits with a daily pregnancy requirement of 1.5 milligrams. Riboflavin or B2, calls for daily pregnancy requirement of 1.5 milligrams and is prominent in cottage cheese, whole grains, eggs, meats, enriched grains, peas and beans. Niacin required for pregnancy at a daily amount of 1.5 to 1.7 milligrams and is in meat, fish, poultry, mushrooms, legumes and nuts.


Good luck throughout your experience as a mother to be!

[fuzzyelf]

wow, thanks for all that info

[Italianang]

Originally Posted by fuzzyelf

wow, thanks for all that info

Anytime, I hope it helps!!
Linda: