Vitamins During Pregnancy and Where to Find Them

Following is a chart of the main essential vitamins and nutrients for during and prior to pregnancy and where to find them naturally. All values are based on government set RDA.

Vitamin/Mineral	Daily Dose	Why I Need It	Where Can I Find It
Folic Acid	600 mcg	Supports the placenta and helps prevent neural tube deffects, including spina bifida	Green leafy veggies, Oranges, Beets, Nuts, Beans, Broccoli
Calcium	85 mg	Creates strong bones and teeth, Helps prevent blood clots, Helps muscles & nerves function	Milk, Yogurt, Green Leafy Veggies, Canned fish with bones, Fortified foods
Iron	30 mg	Used in production of hemoglobin, a component in the blood, Helps prevent blood disorders (anemia), low birth rate, and premature birth	Beef, Pork, Beans, Spinach, Dried fruits, Wheat germ
Vitamin C	12 mg	Helps protect tissue from damage and helps the body absorb iron, Helps to build a healty immune system	Citrus fruits, Bell peppers, Green beans, Strawberries, Broccoli, Tomatoes
Zinc	12 mg	Helps produce insulin and other enzymes (particularly for gestational diabetics)	Red meat, Poltry, Nuts, Whole grains, Beans, Dairy products, Oysters
Vitamin B-6	2 mg	Helps form red blood celss, Helps with morning sickness	Chicken, Fish, Liver, Eggs, Cabbage, Bananas, Bran, Oats, Sunflower Seeds
Vitamin D	4,000 IU	Helps body absorb calcium and phosphorus to form strong bones & teeth	Sunshine, Fortified Milk, Fatty fish

Please Note: All numbers are based on averages. To get a specified plan consult a competent professional.