How to get enough vitamins and omega-3 during pregnancy

Pregnancy is often an exciting and transformative time. A lot happens in the body, both hormonally and physically. To nourish the growing baby, your body needs more of certain nutrients than usual, such as folic acid, iron, iodine, and omega-3 fatty acids.
The most important thing is that you feel well and eat regularly. Small, simple adjustments in your daily routine can make a big difference for both you and your baby.

1. Omega-3 during pregnancy

Omega-3 fatty acids belong to the polyunsaturated, so-called essential fatty acids, which means the body cannot produce them on its own. We need to get them through food or supplements. Omega-3 mainly consists of the fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), found in oily fish such as salmon, mackerel, and herring.

According to recommendations DHA is one of the most important fatty acids during pregnancy. DHA contributes to normal brain and eye development, and it is recommended that pregnant women get 200 mg of DHA per day in addition to their daily omega-3 intake.

If you do not eat fish regularly, a supplement with fish or algae oil can be an alternative. Well by Orion Pharma Maternity Omega contains responsibly sourced fish oil and is designed for pregnant and breastfeeding women.

2. Folate and folic acid

Folate (or folic acid, the synthetic form) is naturally found in vegetables, beans, lentils, fruit, berries, and wholegrain products. For several years, the Swedish Food Agency has recommended that women planning to become pregnant take a daily supplement of 400 micrograms of folic acid, starting when pregnancy is planned and continuing through week 12.

Well by Orion Pharma Folic Acid 400 µg can be used as a complement to your diet during this period, whether you are planning a pregnancy or already expecting. Remember that your overall diet matters most. Eating a varied diet with plenty of greens and whole grains is the best foundation.

3. Vitamin D, calcium, and iodine

Vitamin D is naturally found in fish, eggs, dairy products, and fortified plant-based drinks. During the winter months, we often get less vitamin D from sunlight, so for some, a supplement may be relevant.

Calcium is mainly found in dairy products and fortified alternatives, while iodine is found in fish, seafood, and iodized salt. By eating a balanced diet with these foods, you usually get enough.

4. Iron and multivitamins

During pregnancy, blood volume increases, and the body’s iron stores can decrease. That’s why iron levels are regularly checked during prenatal care. If your levels drop, you may be advised to take an iron supplement.

Iron is naturally found in meat, poultry, fish, and eggs, but also in vegetarian foods such as lentils, peas, beans, leafy greens, wholegrain products, and nuts. If you eat a vegetarian diet, vitamin C-rich foods (such as bell peppers, citrus fruits, or berries) can help improve iron absorption.

Multivitamins designed for pregnancy often contain several nutrients the body needs more of - but they never replace a varied diet. Well by Orion Pharma Pregnancy & Breastfeeding Multivitamin is tailored for pregnancy and breastfeeding. This vitamin and mineral tablet complements your diet and helps meet the need for essential vitamins and minerals.

Dietary tips during pregnancy

In general, you can eat almost everything when you are pregnant. However, there are a few foods you should avoid or be cautious with, mainly those that may contain bacteria or environmental toxins.

Be cautious with:

• Raw, smoked, or cured fish that has been vacuum-packed for more than a week.
• Unpasteurized soft cheeses.
• Mold-ripened and washed-rind cheeses such as brie, gorgonzola, and chèvre (even if made from pasteurized milk).
  
• Fish from the Baltic Sea and certain lakes, which may contain high levels of environmental toxins.

Prefer:

• Plenty of vegetables, root vegetables, fruit, and berries.
• Wholegrain products such as oats, wholegrain pasta, bulgur, couscous, and wholegrain bread.
• Fish 2–3 times a week, preferably oily fish like salmon or mackerel.
• Dairy products or fortified plant-based alternatives.
• Cooking fats based on rapeseed oil or olive oil.

Coffee and tea are fine in moderate amounts. According to the Swedish Food Agency, that means up to about three cups of coffee per day.

Pregnancy is a time when your body works hard. Try to eat regularly, rest when you can, and remember that small dietary changes make a big difference. It doesn’t have to be perfect, and you can adapt the advice to your everyday life. And remember: every pregnancy is unique—don’t compare yourself too much to others.

Sources: Livsmedelsverket, 1177 Vårdguiden