Childbearing and Pregnancy: These Vitamins are Important

Tips for men

Since the man also contributes to conception, the expert recommends that the partner pay attention to an adapted nutrient supply from the time of the desire to have children. In general: smoking and excessive alcohol consumption can lead to malformations of the sperm cells and impair sperm quality.

1. Vitamins A, C, and EThese vitamins are crucial for the production of a large number of healthy, evenly developed sperm.
2. L-Carnitine:A daily intake of two grams can increase the energy in the cells and positively influence sperm motility.

During pregnancy

The pregnancy can be an emotional rollercoaster. Hormonal fluctuations, physical exhaustion and fatigue can further affect emotional stability. “Nutrition plays a central role in mental health during and after pregnancy,” says the holistic nutritionist who is herself a mother of two.

“Essential nutrients directly influence the production of neurotransmitters that regulate mood, sleep, and overall well-being.”

Important nutrients in the first trimester

The first trimester of pregnancy is a critical phase, as basic structures like the heart, brain, and major organs are formed. During this time, nutrient supply is particularly important:

1. Multivitamin A multivitamin supplement contains essential vitamins and minerals important for overall health and the baby's development. The supplement helps prevent nutrient deficiencies that can occur in early pregnancy and supports overall physical and mental health.
2. B-Complex B vitamins, including B6, B12, and folic acid, are crucial for cell division and the production of neurotransmitters that regulate mood and the nervous system. Tip: B6 can also help with pregnancy nausea.
3. Vitamin D supports calcium absorption and promotes the healthy development of the baby’s bones and immune system.
4. Iron During pregnancy, the need for iron increases due to the increased blood volume and the development of the baby. “Rich sources include organic red meat, organic poultry, fish, legumes, and complex carbohydrates.”
5. Vitamin C supports the absorption of iron and strengthens the immune system. It also acts as an antioxidant and protects the cells from damage. Adequate vitamin C supply is important to maintain the mother's health and support the baby's immune system.
6. Evening primrose oil Furthermore, the expert recommends evening primrose oil, which has anti-inflammatory effects and supports hormonal balance and skin health.

Important nutrients in the second and third trimester

In the second and third trimester, nutritional needs change to further support the baby's growth and development.

1. Calcium The baby increasingly absorbs calcium from the mother's blood, which increases the need. It contributes to the development of teeth and bones and the healthy function of the nervous system, muscles, and heart. "Good sources are sheep and goat dairy products like yogurt and cheese, green leafy vegetables like spinach and kale, and legumes."
2. Magnesium is important for muscle and nerve function, blood sugar regulation, and the production of protein and bones. "A deficiency can lead to muscle cramps, high blood pressure, and premature births." Good sources of magnesium are whole grains, nuts, seeds, legumes, and green leafy vegetables.
3. Beta-Glucan "Beta-glucan is a type of soluble fiber that boosts the immune system and promotes heart health." It helps lower cholesterol levels and stabilize blood sugar levels. Beta-glucan is found in oats, barley, and mushrooms.
4. Omega-3 fatty acids "Omega-3 fatty acids, particularly DHA, support the baby's brain development and vision. They can also reduce the risk of premature births and stabilize the mother's mood." They are found in fatty fish such as salmon and mackerel as well as plant sources like flaxseeds, chia seeds, and walnuts.
5. Iron The need for iron remains high in the second and third trimesters as the baby continues to require an adequate blood supply.
6. Vitamin D is always important. Natural sources include fatty fish and eggs, as well as sunlight or supplementation.
7. B-complex B vitamins should also be taken throughout the pregnancy. Either in the form of supplements or with whole grains, fish, eggs, and leafy green vegetables.

After pregnancy

The postpartum period is a critical phase in which the mother recovers physically and emotionally from childbirth, and the parents adjust to their new daily routine. During this time, the body regenerates, and hormonal Changes can affect well-being.

Rest and care are essential to promote healing, establish breastfeeding, and build a close bond between mother and child. A balanced diet with regular meals and two to three liters of water per day helps meet energy needs, immune system strengthen and support breast milk production.

Particularly important are plenty of proteins as well as vitamins and minerals such as iron and Calcium to compensate for blood loss during childbirth and promote bone health.

According to Yasmin Poloczek, nutrition can also prevent postpartum depression: “Certain nutrients like Omega-3, B vitamins, magnesium, and zinc support neurotransmitter production, stabilize mood, and reduce the risk of depression.”

The following foods and snacks should ideally be regularly included in the diet during the first three months after pregnancy:

1. Protein-rich foods Organic meat, fish, eggs, sheep and goat dairy products, and legumes are important for tissue repair, muscle building, and providing energy.
2. Iron-rich foods such as red organic meat, legumes, spinach, and whole grains support blood formation and help compensate for the blood loss after childbirth.
3. Vitamin C Citrus fruits, peppers, and berries promote wound healing and improve iron absorption.Omega-3 fatty acids: Fatty fish, chia seeds, and flaxseeds support brain function and reduce inflammation in the body, which can speed up recovery.
4. Antioxidants Fresh, ripe fruits and vegetables like berries, cherries, spinach, and kale help combat oxidative stress and promote cell health.

As healthy snack options that are always good for the body, the nutritionist recommends apple slices with nut butter, veggie sticks with hummus, and a handful of almonds, walnuts, or sunflower seeds.

Whole grain bread with avocado and hard-boiled eggs are also excellent options for on the go. With these tips, (expectant) mothers are well-prepared for a special time where health and well-being should be a top priority.