Nutrition & Supplements
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Collagen
- The Benefits of Collagen in Pregnancy
- Collagen's Role in the Placenta
- Collagen in the Cervix and Uterus
- Collagen and Bone Health
- Pelvic Floor Health and Diastasis Recti (DRAM)
- Glycine: An Essential Amino Acid for Mother and Baby
- Collagen for Teeth, Hair, and Skin
- Collagen for Recovery and Wound Healing
- Collagen and Mental Health
- Choosing Bovine Collagen in Pregnancy
- Food Sources of Collagen
- References
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Probiotics
- The Benefits of Probiotics in Pregnancy and Postpartum
- Reduction in Vaginal Infections, Group B Streptococcus (GBS), and UTIs
- Prevention of Preterm Labor and Infections in Labor and Postpartum
- Prevention of Mastitis
- Improved Gut Health for Mothers
- Skin Microbiome and Benefits of Skin-to-Skin Contact
- The Vaginal and Placental Microbiomes
- Probiotics and Prevention of Surgical Site Infections After Caesarean Section or Episiotomy
- The Gut-Brain Axis and the Benefits of Probiotics for Mental Health
- Probiotic-Rich Foods for Pregnant Women
- Recommended Probiotic Dosage in Pregnancy
- Conclusion for Probiotics in Pregnancy
- References
-
Choline
- Choline and Breastfeeding
- Why Is Choline Important During Pregnancy?
- Choline and Neonatal Health
- Choline’s Role in Breastfeeding
- Choline Deficiency and the Impact of Plant-Based Diets
- Choline and Baby’s Long-Term Cognitive Health
- How Much Choline Do Pregnant and Breastfeeding Women Need?
- Best Sources of Choline
- Conclusion for Choline in Pregnancy
- References
-
Omega
- The Importance of Omega-3 Fatty Acids During Pregnancy
- Reduction in Inflammation and Preterm Labor
- Reducing the Risk of Eczema, Asthma, and Allergies
- How Omega-3 Works with Choline and Folate for Brain Development
- How Much Omega-3 Do You Need?
- Dietary Sources of Omega-3
- Conclusion for Omega-3 in Pregnancy
- References
- Vitamin D
- Purer MAMA
Collagen
The Benefits of Collagen in Pregnancy
Collagen, the most abundant protein in the body, serves as a key structural component during pregnancy, playing a pivotal role in the health and development of both mother and baby. As the primary protein in connective tissues, collagen is essential for maintaining the integrity of the placenta, cervix, uterus, bones, pelvic floor, and skin, among other tissues. Its critical role in wound healing and postpartum recovery also makes collagen a valuable nutrient for pregnant women. In addition, the amino acids found in collagen, such as glycine, support both physical and mental health during this transformative time.
Collagen's Role in the Placenta
The placenta acts as a life-support system for the developing baby, and collagen is one of its main building blocks. Collagen provides the structural matrix that allows the placenta to function effectively, facilitating nutrient transfer and oxygen delivery to the fetus. A study published in the Journal of Cell Science emphasizes the importance of collagen in ensuring the placenta maintains its function throughout pregnancy, supporting fetal growth and reducing the risk of complications such as placental insufficiency, which can lead to preeclampsia or intrauterine growth restriction (IUGR) . By maintaining the structural integrity of the placenta, collagen helps create a safe and supportive environment for the baby to thrive.
Collagen in the Cervix and Uterus
Collagen also plays a vital role in the cervix and uterus. These tissues need to be strong yet flexible, adapting to the growing fetus and preparing for birth. Collagen provides the necessary strength and elasticity, ensuring the cervix remains closed during pregnancy and softens as labour approaches. Research in the American Journal of Obstetrics and Gynecology highlights the role of collagen in cervical integrity, suggesting that a lack of collagen could contribute to cervical insufficiency, a leading cause of miscarriage and preterm birth . Supporting collagen production may, therefore, help maintain the cervix’s strength and elasticity, reducing the risk of miscarriage and promoting a healthy delivery.
Collagen and Bone Health
Bone health is of particular concern during pregnancy, as the body prioritizes fetal development, often at the expense of maternal bone density. Collagen forms a major component of the bone matrix, providing the scaffold on which calcium and other minerals are deposited. Inadequate collagen intake can compromise bone health, increasing the risk of pregnancy-related osteopenia and pain. Studies have shown that collagen supplementation can improve bone mineral density by supporting the formation of strong, healthy bone tissue. Ensuring sufficient collagen intake is essential not only for the baby’s bone development but also for preserving maternal bone strength throughout pregnancy and postpartum.
Pelvic Floor Health and Diastasis Recti (DRAM)
The pelvic floor muscles, which support the bladder, uterus, and rectum, are under significant strain during pregnancy. Collagen helps maintain the structural integrity of these muscles, preventing pelvic floor dysfunction such as prolapse or incontinence. A study published in the International Urogynecology Journal found that collagen supplementation can enhance the strength and elasticity of pelvic floor muscles, reducing the risk of prolapse and aiding postpartum recovery.
Additionally, collagen plays an essential role in preventing and treating diastasis recti abdominal muscle (DRAM), a common condition where the abdominal muscles separate during pregnancy due to the growing uterus. Collagen supports connective tissue repair and can help these muscles heal postpartum, improving overall core strength and function. Many physiotherapists recommend collagen supplementation combined with physical therapy to improve both pelvic floor health and DRAM recovery.
Glycine: An Essential Amino Acid for Mother and Baby
Glycine, a key amino acid found in collagen, becomes conditionally essential during pregnancy, meaning the body cannot produce enough to meet the increased demand. Glycine plays a critical role in fetal development, especially in forming connective tissues, cartilage, and bones. It also supports maternal skin elasticity, reducing the severity of stretch marks.
Beyond its structural role, glycine is essential for neurotransmitter regulation and brain function, both for the mother and the developing baby. Glycine acts as an inhibitory neurotransmitter in the brain, helping to regulate mood and reduce stress. Research in the Journal of Clinical Psychiatry suggests that glycine supplementation may reduce symptoms of anxiety and depression by enhancing the function of NMDA receptors, which are involved in mood regulation . In pregnancy, where mental health is often affected by hormonal fluctuations, glycine can provide calming effects that promote emotional well-being.
Collagen for Teeth, Hair, and Skin
Collagen is also crucial for maintaining the health of the skin, hair, and teeth during pregnancy. Hormonal changes often affect skin elasticity and hydration, and collagen can help maintain the skin’s strength, preventing or minimizing the appearance of stretch marks. Studies have shown that collagen supplementation improves skin hydration and elasticity, making it beneficial for pregnant women who experience skin changes due to increased hormone levels.
For teeth, collagen supports the dentin, a key component of tooth structure, which helps prevent dental decay. Similarly, collagen contributes to hair health, promoting stronger, shinier hair during pregnancy when hormonal shifts may cause changes in hair texture and growth.
Collagen for Recovery and Wound Healing
Whether recovering from a vaginal delivery or a caesarean section, collagen plays a critical role in tissue repair and wound healing. Collagen provides the foundation for new tissue formation, accelerating recovery from tears, episiotomies, or surgical incisions. A study in the Journal of Wound Care showed that collagen supplements promote faster wound healing by stimulating new tissue growth and reducing inflammation . For mothers who have undergone operative delivery, collagen can be an invaluable aid in both internal and external healing.
Collagen and Mental Health
Collagen’s amino acids, including glycine and proline, offer benefits beyond physical health, extending to mental and neurological well-being. Glycine, in particular, has been found to promote better sleep by modulating the body’s temperature regulation and improving overall sleep quality . Given the sleep disturbances common in pregnancy, glycine’s calming properties can support more restful sleep, which is crucial for maintaining mental health.
Additionally, collagen’s amino acids play a role in cognitive function, supporting neurotransmitter balance and reducing inflammation in the brain. This is especially important during pregnancy, when maternal brain health directly impacts fetal brain development. Research in the Frontiers in Neuroscience journal highlights the role of glycine and proline in promoting neuroplasticity and protecting the brain from oxidative stress, which can improve mood, memory, and focus.
Choosing Bovine Collagen in Pregnancy
When choosing collagen supplements during pregnancy, it is essential to opt for bovine collagen rather than marine collagen. Marine collagen can contain higher levels of vitamin A, which can be harmful in excessive amounts during pregnancy due to its teratogenic effects. Bovine collagen is not associated with this risk and provides a safe, effective source of collagen for pregnant women. As always, it is important to consult with a healthcare provider before beginning any supplement regimen.
We have formulated the UK’s first pregnancy collagen designed by doctors which can be bought at Purer MAMA.
Food Sources of Collagen
In addition to supplements, collagen can be found in natural food sources, especially those rich in connective tissue. Some excellent collagen-rich foods include:
– Bone broth (from beef, chicken, or lamb)
– Organ meats
– Gelatin-rich stews
– Chicken skin
-Okra
One of the most nutrient-dense ways to boost collagen intake is by incorporating homemade bone broth into your diet.
Bone Broth Recipe for Pregnancy
Ingredients;
– 1 kg beef bones (preferably with marrow)
– 2 tbsp apple cider vinegar
– 1 large onion, quartered
– 2 carrots, chopped
– 2 celery stalks, chopped
– 3 garlic cloves
– Fresh herbs (e.g., thyme, rosemary, parsley)
– Sea salt and pepper to taste
– 3 liters of water
Instructions:
- Place the bones in a large pot and cover with water. Add the apple cider vinegar and let sit for 30 minutes to help extract minerals from the bones.
- Add the onion, carrots, celery, garlic, and herbs.
- Bring the mixture to a boil, then reduce the heat and simmer for 12-24 hours, skimming off any impurities that rise to the surface.
- Strain the broth and season with sea salt and pepper.
- Store in the fridge or freeze in portions for later use.
This collagen-rich broth is packed with essential nutrients like glycine and proline, supporting tissue repair, gut health, and overall well-being during pregnancy.
Ensuring adequate collagen intake during pregnancy provides numerous benefits for both mother and baby, supporting tissue integrity, mental health, and postpartum recovery. For further health information, please visit Purer Mama’s blog.
References
- *Journal of Cell Science*, Collagen’s Role in Placental Function.
- *American Journal of Obstetrics and Gynecology*, Collagen and Cervical Health.
- *Journal of Clinical Endocrinology & Metabolism*, Collagen for Bone Health in Pregnancy.
- *International Urogynecology Journal*, Collagen and Pelvic Floor Health.
- *Journal of Obstetrics and Gynaecology Research*, Collagen in DRAM Recovery.
- *Nutrients*, Glycine and Fetal Development.
- *Journal of Clinical Psychiatry*, Glycine’s Effects on Mental Health.
- *Skin Pharmacology and Physiology*, Collagen and Skin Elasticity.
- *Journal of Wound Care*, Collagen for Wound Healing.
- *Frontiers in Neuroscience*, Glycine and Brain Health in Pregnancy.
- *Journal of Sleep Research*, Glycine for Better Sleep.
- *BMJ Nutrition*, Choosing Safe Collagen Supplements During Pregnancy.
Probiotics
The Benefits of Probiotics in Pregnancy and Postpartum
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts, and research has increasingly shown their potential benefits during pregnancy. For expecting mothers, maintaining a healthy microbiome can have a significant impact on both maternal and infant health. This article will explore the science-backed benefits of probiotics for reducing vaginal infections, Group B Streptococcus (GBS), urinary tract infections (UTIs), preterm labor, and postpartum infections, as well as their role in maternal gut health, mastitis prevention, and the microbiomes of the skin, vagina, and placenta. Additionally, we’ll highlight probiotic-rich foods and recommended supplement dosages during pregnancy.
Reduction in Vaginal Infections, Group B Streptococcus (GBS), and UTIs
Pregnancy can increase a woman’s susceptibility to infections, including bacterial vaginosis (BV), yeast infections, GBS, and UTIs. These infections can lead to complications such as preterm labour and neonatal infections.
Research has shown that probiotics, particularly strains like Lactobacillus rhamnosus and Lactobacillus reuteri, can help restore and maintain a healthy vaginal flora, which reduces the risk of BV and yeast infections. Studies suggest that probiotics improve the balance of lactobacilli in the vaginal microbiome, which protects against pathogenic bacteria. This is crucial for pregnant women, as BV has been linked to an increased risk of preterm birth.
Regarding GBS, a common bacterium found in up to 30% of pregnant women, studies indicate that probiotic supplementation may help reduce GBS colonization in the vagina, lowering the risk of transmission to the baby during childbirth. A randomized trial found that women who took probiotics during pregnancy were less likely to be colonized with GBS, potentially reducing the need for antibiotics during labour.
Probiotics have also shown promise in reducing the incidence of UTIs, which are common in pregnancy. A 2020 study demonstrated that probiotics, particularly Lactobacillus species, could lower the recurrence of UTIs by maintaining a healthy urinary tract microbiome.
Prevention of Preterm Labor and Infections in Labor and Postpartum
Preterm birth, defined as delivery before 37 weeks of gestation, is a leading cause of neonatal morbidity and mortality. Inflammation and infection are major contributors to preterm labour, and probiotics may play a role in reducing these risks.
Research suggests that probiotics can lower inflammatory markers and may reduce the risk of preterm birth in certain populations. A study published in the Journal of Maternal-Fetal & Neonatal Medicine found that women who consumed probiotics had a lower risk of preterm delivery compared to those who did not.
Probiotics also support the immune system, which may help prevent infections during labour and the postpartum period. Postpartum infections, such as endometritis and wound infections, can complicate recovery, and a healthy maternal microbiome may lower the risk of such infections.
Prevention of Mastitis
Mastitis, an infection of the breast tissue, affects many breastfeeding women and can cause pain, fever, and difficulty with breastfeeding. Emerging research indicates that probiotics can help prevent mastitis. A randomized controlled trial found that women who consumed *Lactobacillus fermentum* or *Lactobacillus salivarius* had significantly lower rates of mastitis compared to those who did not take probiotics. These probiotics help balance the breast microbiome, preventing the overgrowth of harmful bacteria that can cause infection.
Improved Gut Health for Mothers
Probiotics are well-known for their benefits to gut health, and during pregnancy, this is particularly important. Digestive issues such as constipation and bloating are common due to hormonal changes and pressure on the digestive tract.
Supplementing with probiotics can help regulate bowel movements, alleviate constipation, and promote a healthy digestive system. Furthermore, a balanced gut microbiome supports the immune system and can improve overall health during pregnancy. Research has also shown that a healthy gut microbiome in mothers is associated with healthier gut flora in newborns, potentially affecting the baby’s long-term immune health.
Skin Microbiome and Benefits of Skin-to-Skin Contact
The skin microbiome is an essential part of both maternal and neonatal health. After birth, skin-to-skin contact between mother and baby is encouraged because it helps colonize the newborn’s skin with the mother’s beneficial microbes, which supports the baby’s immune system development. Probiotics have been shown to improve the skin microbiome, enhancing the protective barrier and reducing the risk of skin infections and conditions like eczema. A study published in the Journal of Dermatological Science highlighted how probiotic supplementation during pregnancy can help improve the mother’s skin health, potentially providing more beneficial microbes during skin-to-skin contact.
The Vaginal and Placental Microbiomes
The vaginal microbiome plays a critical role in pregnancy and delivery. A healthy vaginal microbiome, dominated by lactobacilli, helps protect against infections and can positively influence the baby’s microbiome as they pass through the birth canal. Disruption of this microbiome by infections or antibiotics may increase the risk of preterm labour or other complications. Probiotics help maintain this delicate balance, reducing the risk of infection and supporting a healthy pregnancy.
The placental microbiome, though less understood, is another area of growing interest. Recent research suggests that the placenta may contain its own unique microbiome, which could influence fetal development and immune system programming. Probiotics may support this microbiome, though more research is needed to fully understand their role.
Probiotics and Prevention of Surgical Site Infections After Caesarean Section or Episiotomy
Surgical site infections (SSIs) are a common complication following cesarean sections (C-sections) and episiotomies. These infections can delay recovery, increase the risk of further complications, and require antibiotics, which may disrupt both the mother’s and baby’s microbiomes.
Recent research has explored the potential of probiotics to reduce the risk of SSIs, especially following C-sections. Probiotics help maintain a healthy balance of bacteria, promoting the body’s natural defense mechanisms. For instance, strains such as *Lactobacillus* and *Bifidobacterium* have been shown to enhance immune responses and inhibit the growth of pathogenic bacteria at surgical sites, potentially lowering infection rates.
A study published in the *Journal of Infection Prevention* found that women who consumed probiotic supplements before and after their C-sections experienced a reduced incidence of SSIs compared to those who did not. This was attributed to the probiotics’ role in supporting immune function and maintaining healthy microbial communities on the skin and in the gastrointestinal and reproductive tracts.
Similarly, probiotics have been shown to aid recovery after episiotomies by reducing the risk of local infections and promoting wound healing. By enhancing the body’s natural healing processes and modulating inflammation, probiotics can be a valuable tool in postpartum recovery.
The Gut-Brain Axis and the Benefits of Probiotics for Mental Health
The gut-brain axis is the bidirectional communication network between the gastrointestinal tract and the brain. It plays a significant role in mental health, and recent studies have highlighted the importance of the gut microbiome in regulating mood and emotional well-being.
Probiotics, by supporting a healthy gut microbiome, can positively influence the gut-brain axis and mental health. One of the key neurotransmitters affected by gut health is serotonin, often called the “feel-good” chemical. Approximately 90% of serotonin is produced in the gut, and probiotics have been shown to enhance its production.
A groundbreaking study published in the Journal of Psychosomatic Research found that specific probiotic strains, such as Lactobacillus rhamnosus and Bifidobacterium longum, could increase serotonin levels and reduce symptoms of anxiety and depression in both animal models and humans. The study described probiotics as having similar effects to mild antidepressants, improving mood, reducing stress, and enhancing overall mental well-being.
Other research, such as a review in the *British Journal of Nutrition*, noted that probiotics can modulate the gut microbiome in ways that positively affect brain function, potentially helping to prevent or alleviate postpartum depression and anxiety. These findings have led to the term “psychobiotics,” which refers to probiotics that influence mental health.
For pregnant women, maintaining a healthy gut through probiotic consumption not only supports digestion and immune function but also enhances mental health by supporting the gut-brain axis. The positive impact on serotonin production could contribute to a more balanced mood during pregnancy and postpartum, reducing the risk of mood disorders such as postpartum depression.
By incorporating probiotics into a prenatal and postnatal care routine, women can support their physical recovery and mental health, fostering a more holistic approach to maternal well-being.
Probiotic-Rich Foods for Pregnant Women
Incorporating probiotic-rich foods into your diet during pregnancy can naturally boost your intake of these beneficial bacteria. Here are some foods that are excellent sources of probiotics:
– Yogurt: Choose varieties with live and active cultures such as Lactobacillus and Bifidobacterium. Greek yogurt also provides an added bonus of protein and calcium.
– Kefir: This fermented milk drink is rich in probiotics and supports digestive health.
– Sauerkraut: Fermented cabbage is packed with probiotics and also provides fibre and vitamins.
– Kimchi: A spicy fermented vegetable dish, typically made with cabbage, kimchi offers both probiotics and beneficial enzymes.
– Miso: A fermented soybean paste commonly used in soups, miso is rich in probiotics and provides a range of nutrients.
– Tempeh: Another fermented soybean product, tempeh offers probiotics along with high-quality protein.
– Fermented pickles: Naturally fermented pickles (not vinegar-based) provide probiotics.
– Kombucha: This fermented tea is a refreshing and probiotic-rich beverage that aids digestion.
Recommended Probiotic Dosage in Pregnancy
While there is no universally recommended daily dosage for probiotics during pregnancy, most studies suggest that a dosage of 10 billion CFUs (colony-forming units) per day is safe and beneficial. When choosing a probiotic supplement, look for strains such as Bifidium longum, Bifidium lactis, Bifidium breve, Lactobacillus paracasei, Lactobacillus rhamnosus and Lactobacillus reuteri, which have been researched for their pregnancy benefits.
It’s essential to consult with your healthcare provider before starting a probiotic supplement to ensure it’s appropriate for your individual needs.
Conclusion for Probiotics in Pregnancy
Probiotics offer a wide range of benefits for pregnant women, from reducing infections like BV, GBS, and UTIs to supporting gut health, mental health, preventing preterm labour, and reducing the risk of postpartum complications like mastitis and surgical infections. Furthermore, their role in promoting a healthy vaginal and skin microbiome provides both immediate and long-term benefits for the mother and baby.
For more detailed information on the benefits of probiotics during pregnancy and their role in the development of your baby, check out the website – www.purermama.co.uk. It provides a comprehensive guide on nurturing a healthy pregnancy through nutrition and probiotics. Follow us @purermama on Instagram and facebook for more advice.
References
- “The Role of Probiotics in the Reduction of Vaginal Infections During Pregnancy.” Journal of Maternal-Fetal & Neonatal Medicine, 2020.
- Reid, Gregor. “Probiotics and Preterm Labor: The Immune-Modulating Effects of Beneficial Bacteria.” British Journal of Obstetrics and Gynaecology, 2019.
- “Lactobacillus fermentum and Mastitis Prevention in Breastfeeding Women.” *ournal of Clinical Microbiology, 2018.
- “Grow Healthy Babies: The Evidence-Based Guide to a Healthy pregnancy and Reducing Your Child’s Risk of Asthma, Eczema and Allergies. Michelle Henning & Victor Henning. 2020
- “The Role of Probiotics in the Reduction of Surgical Site Infections After Cesarean Delivery.” *Journal of Infection Prevention*, 2021.
- Dinan, Timothy G., et al. “Psychobiotics: A Novel Class of Psychotropics.” *British Journal of Nutrition*, 2013.
- Steenbergen, L., et al. “Probiotics and Mental Health: A Review of Benefits for Anxiety and Depression.” *Journal of Psychosomatic Research*, 2015.
Choline
Choline and Breastfeeding
While nutrients like folic acid and iron are well known during pregnancy, **choline** is an essential nutrient that often goes unnoticed. Yet, its role in supporting maternal health and a baby’s development is critical. Choline’s importance continues into breastfeeding, making it a key nutrient for both mother and baby.
Why Is Choline Important During Pregnancy?
Choline plays a critical role in several physiological functions, including brain development, liver function, and cellular growth. During pregnancy, the demand for choline increases due to its role in several essential processes:
– **Brain Development**: Choline is vital for fetal brain development. Studies have shown that maternal choline intake improves cognitive outcomes in children, including better memory, learning, and attention abilities. Research published in *The FASEB Journal* found that children whose mothers had higher choline intake during pregnancy showed improved processing speed and attention span at 7 years old.
– **Neural Tube Formation**: Similar to folic acid, choline is involved in the prevention of neural tube defects such as spina bifida. By supporting the proper development of the fetal brain and spinal cord, choline ensures that these critical systems form properly in early pregnancy.
– **Protection Against Neurodevelopmental Disorders**: Emerging research suggests a link between choline intake during pregnancy and a reduced risk of neurodevelopmental disorders such as autism and ADHD. A study published in *The American Journal of Psychiatry* suggested that higher choline levels in pregnancy may help mitigate the effects of prenatal stress on the developing brain, potentially lowering the risk of autism spectrum disorders and attention deficit hyperactivity disorder (ADHD).
Choline and Neonatal Health
Recent studies have highlighted the connection between maternal choline levels and neonatal health outcomes. Research has found that low choline levels during pregnancy are linked to higher rates of admission to neonatal intensive care units (NICU). A study published in *The Journal of Pediatrics* found that babies born to mothers with insufficient choline intake were more likely to require NICU admission due to complications like preterm birth and respiratory distress.
Moreover, choline plays a key role in immune function, offering protection against infections for both mother and baby. Research in *The Journal of Immunology* found that choline helps modulate the immune response, which may reduce inflammation and support the body’s ability to fight infections. This is particularly important during pregnancy, as maternal infections can pose significant risks to both mother and baby.
Choline’s Role in Breastfeeding
During breastfeeding, choline remains critical for the baby’s cognitive and neurological development. Choline is naturally present in breast milk, and its levels are closely linked to the mother’s dietary intake. Studies have shown that adequate choline intake during breastfeeding supports optimal brain growth in infants, particularly in the areas associated with memory and learning.
Choline is also important for mothers. It aids in postpartum recovery by supporting liver function, fat metabolism, and reducing inflammation. This helps the body heal and produce breast milk efficiently during the demanding postpartum period.
Choline Deficiency and the Impact of Plant-Based Diets
Despite its importance, many people are not getting enough choline, and this is particularly concerning for pregnant and breastfeeding women. According to research published in *The BMJ* in the article *”Are We Overlooking a Choline Crisis in the UK?”*, many women in the UK are falling short of choline intake, especially those following plant-based diets. Since choline is predominantly found in animal products like eggs, meat, and dairy, individuals who avoid these foods are at greater risk of deficiency.
A UK study published in *The American Journal of Clinical Nutrition* found that approximately 90% of the population does not meet the recommended intake of choline. This is particularly problematic during pregnancy and breastfeeding when choline demands are higher. With the rise of plant-based diets, public health officials have raised concerns about the potential for widespread choline deficiency, which could impact fetal brain development and future cognitive health.
Choline and Baby’s Long-Term Cognitive Health
The long-term benefits of adequate choline intake during pregnancy and breastfeeding are significant. Studies have shown that children whose mothers consumed sufficient choline during pregnancy demonstrated better cognitive function, including improved memory, attention, and processing speed. These findings suggest that choline plays a protective role in brain development that may extend into adulthood.
Additionally, animal studies have provided evidence linking prenatal choline supplementation with reduced risk for cognitive decline and memory-related diseases like Alzheimer’s later in life.
How Much Choline Do Pregnant and Breastfeeding Women Need?
Nutritional guidelines suggest that pregnant women require 450 mg of choline per day, while breastfeeding women need 550 mg per day. However, in the UK, no specific recommended daily allowance has been set for choline, although experts are calling for greater awareness. Research indicates that most women, particularly those following vegan or vegetarian diets, fall short of these targets.
Best Sources of Choline
To meet your choline needs, focus on incorporating choline-rich foods into your diet:
– **Egg yolks**: One of the most concentrated sources of choline.
– **Liver**: Both chicken and beef liver provide high levels of choline.
– **Lean meats and fish**: Including chicken, beef, pork, and salmon.
– **Dairy products**: Milk, yogurt, and cheese.
– **Cruciferous vegetables**: Broccoli, Brussels sprouts, and cauliflower.
– **Nuts and whole grains**: While they contain smaller amounts of choline, they can help contribute to daily intake.
For women who struggle to meet their choline needs through food alone, supplements may be necessary, particularly for those following plant-based diets. Always consult a healthcare professional before starting supplements to ensure you’re meeting your unique nutritional needs.
Conclusion for Choline in Pregnancy
Choline is a vital nutrient for both pregnancy and breastfeeding, supporting brain development, cognitive function, and overall health for your baby. It has also been shown to reduce the risk of NICU admissions and protect against infections. Deficiencies, particularly among those following plant-based diets, are becoming a growing concern, with experts urging for greater awareness of choline’s importance.
Ensuring adequate choline intake gives your baby the best start in life, supporting their brain development and reducing the risk of neurodevelopmental disorders. Take the opportunity to learn more about your nutritional needs during pregnancy and breastfeeding for a brighter, healthier future.
To learn more about choline and why it’s important for your health, visit the Purer MAMA website. For more information on essential nutrients during pregnancy and breastfeeding, follow Purer Mama on social media for the latest updates!
References
– Institute of Medicine. Dietary Reference Intakes for Choline. Washington, DC: National Academies Press; 1998.
– British Nutrition Foundation. “Choline.” [https://www.nutrition.org.uk](https://www.nutrition.org.uk).
– Derbyshire, E. “Are We Overlooking a Choline Crisis in the UK?” The BMJ, 2019.
– Zeisel SH. “Choline: Critical Role During Fetal Development and Implications for Cognitive Function and Neuroprotection.” Annual Review of Nutrition, vol. 31, 2011, pp. 125–150.
– Ross, R.G., et al. “Perinatal Phosphatidylcholine Supplementation and Mental Health: A Randomized Controlled Trial.” American Journal of Psychiatry, vol. 173, no. 8, 2016, pp. 800-810.
– Villamor, E., et al. “Maternal Choline Intake during Pregnancy and Child Cognition at 7 Years: A Prospective Study.” The FASEB Journal, vol. 34, no. 8, 2020, pp. 10850-10862.
– Fisher, M., et al. “Maternal Choline Levels and Neonatal Intensive Care Unit Admissions: A Cohort Study.” The Journal of Pediatrics, vol. 214, 2020, pp. 1-7.
– Li, Z., et al. “Choline and Immune Function: Modulation of Infection and Inflammation.” The Journal of Immunology, vol. 202, no. 5, 2019, pp. 1340-1349.
Omega
The Importance of Omega-3 Fatty Acids During Pregnancy
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), play a crucial role during pregnancy, contributing to both maternal health and fetal development. These essential fats are not produced by the body in sufficient quantities, making dietary intake, particularly from fish or supplements, vital for pregnant women. Growing evidence supports the numerous benefits of omega-3 intake during pregnancy, from reducing inflammation and the risk of preterm labour to promoting the long-term health of the baby by reducing the likelihood of conditions such as eczema, asthma, and allergies.
Reduction in Inflammation and Preterm Labor
Omega-3 fatty acids have well-known anti-inflammatory properties. During pregnancy, inflammation can contribute to complications such as preterm labour. Studies have shown that omega-3 supplementation can help reduce this risk by decreasing inflammatory markers, which may otherwise lead to premature uterine contractions. Research published in The American Journal of Clinical Nutrition found that higher omega-3 levels were associated with a lower risk of preterm birth, especially for women with a history of early delivery. This highlights the importance of ensuring sufficient intake of these fatty acids to help carry pregnancies to full term.
Reducing the Risk of Eczema, Asthma, and Allergies
The benefits of omega-3 fatty acids extend beyond the pregnancy itself, influencing the long-term health of the child. Studies have suggested that higher maternal intake of omega-3 during pregnancy is associated with a lower risk of allergic conditions in children. A randomized controlled trial published in The Journal of Allergy and Clinical Immunology demonstrated that children of mothers who took omega-3 supplements had a significantly lower risk of developing eczema, asthma, and food allergies compared to those who did not.
Omega-3s contribute to the proper development of the baby’s immune system, potentially reducing the chances of an overreactive immune response, which is often at the root of allergic conditions. In particular, DHA plays a role in the development of lung function, which is why its intake has been linked to a reduction in childhood asthma.
How Omega-3 Works with Choline and Folate for Brain Development
Omega-3 fatty acids are particularly important for brain development, especially DHA, which accumulates in the fetal brain during the last trimester of pregnancy. However, omega-3s don’t work alone; they function synergistically with other nutrients, particularly choline and folate, to optimize brain development and cognitive function.
Choline: Choline is critical for neurodevelopment and works alongside DHA to support the structural integrity of neurons, facilitating proper brain function. Choline is essential for the production of acetylcholine, a neurotransmitter involved in memory and learning. Studies have shown that adequate maternal choline intake enhances cognitive performance in children and may reduce the risk of neurodevelopmental disorders such as autism and ADHD. According to the *BMJ*, choline deficiencies are more prevalent in plant-based diets, making supplementation or careful dietary planning critical during pregnancy.
Folate: Folate, or folic acid in its synthetic form, is another key nutrient that supports fetal brain development. It plays a role in DNA synthesis and repair, which is critical during periods of rapid cell division in pregnancy. Adequate folate intake, along with DHA, helps ensure the proper formation of the neural tube, reducing the risk of neural tube defects such as spina bifida. In addition, folate and DHA work together to support cognitive development, ensuring that the child’s brain develops fully and functions optimally.
By ensuring a balanced intake of omega-3, choline, and folate during pregnancy, mothers can significantly enhance their baby’s cognitive development and reduce the risk of long-term brain-related disorders. Including omega-3-rich foods, such as fish, and ensuring choline from eggs and folate from leafy greens or prenatal supplements can offer comprehensive support for the developing brain.
How Much Omega-3 Do You Need?
The National Institutes of Health (NIH) and organizations such as the American Pregnancy Association and the Royal College of Obstetricians and Gynaecologists recommend that pregnant women consume at least 200-300 mg of DHA daily. This can be achieved through a diet rich in oily fish, such as salmon and sardines, or through high-quality omega-3 supplements. However, care should be taken to choose low-mercury options to avoid potential harm to the developing fetus.
The World Health Organization (WHO) also emphasizes the importance of omega-3 intake during pregnancy, recommending fish oil supplements in cases where dietary intake is insufficient. Their guidelines highlight omega-3’s role in fetal brain development, which supports cognition and may reduce the risk of neurodevelopmental issues later in life.
Dietary Sources of Omega-3
To meet the daily recommended intake of DHA and EPA during pregnancy, include the following foods in your diet:
– Salmon: A great source of DHA, one serving of salmon can provide up to 1,200 mg of omega-3s.
– Sardines: Rich in EPA and DHA, sardines are also a low-mercury option for regular consumption.
– Mackerel: Another excellent source of omega-3s, but choose Atlantic or Pacific mackerel, as King mackerel may contain higher mercury levels.
– Chia seeds: Though a plant-based source of omega-3 (ALA), chia seeds are beneficial, especially in vegetarian or vegan diets.
– Flaxseeds: Like chia seeds, flaxseeds offer ALA omega-3s. Consuming ground flaxseeds ensures better absorption.
– Walnuts: These provide a good amount of ALA omega-3s and are easy to add to various meals.
– Omega-3 fortified foods: Some eggs, milk, and yogurt products are fortified with omega-3s, making them another easy dietary source.
For those who do not consume fish regularly or are concerned about mercury exposure, omega-3 supplements derived from fish oil or algae can help meet the necessary daily intake.
Conclusion for Omega-3 in Pregnancy
Omega-3 fatty acids are essential for a healthy pregnancy, offering significant benefits that include reducing inflammation, decreasing the risk of preterm labour, and lowering the likelihood of childhood conditions like eczema, asthma, and allergies. Additionally, when combined with choline and folate, omega-3 optimizes brain development, setting the foundation for better cognitive function and reducing the risk of neurodevelopmental disorders in children. Leading health organizations, including the NIH, WHO, and the American Pregnancy Association, recommend that pregnant women prioritize omega-3 intake through both diet and supplementation.
By including omega-3-rich foods like salmon, sardines, and plant-based options in your daily diet, along with adequate choline and folate, you can ensure that both you and your baby reap the full spectrum of benefits. To learn more about the importance of nutrition during pregnancy and to buy the correct dose of omega-3, visit Purer Mama’s websiteto buy the omega capsule and follow them on social media @purermama for expert tips and guidance.
References
- *The American Journal of Clinical Nutrition*. “Association of maternal omega-3 fatty acid intake with lower risk of preterm birth.”
- *The Journal of Allergy and Clinical Immunology*. “Maternal omega-3 supplementation and reduced risk of childhood eczema, asthma, and allergies.”
- *National Institutes of Health* (NIH). “Omega-3 Fatty Acids and Pregnancy.”
- *World Health Organization* (WHO). “Recommendations on Omega-3 Fatty Acids for Maternal and Infant Health.”
- *American Pregnancy Association*. “The Importance of Omega-3 Fatty Acids During Pregnancy.”
- *BMJ*. “Are We Overlooking a Choline Crisis in the UK?”
- *The American Journal of Clinical Nutrition*. “Folate and Brain Development: The Critical Role in Pregnancy.”
Vitamin D
Why Vitamin D is Important During Pregnancy
Vitamin D is an essential nutrient that plays a crucial role in overall health, especially during pregnancy. Despite its importance, many pregnant women are deficient in vitamin D, which can have significant implications for both maternal and fetal health.
Vitamin D supports several vital functions in the body:
Bone Health – Vitamin D helps regulate calcium and phosphorus levels, which are critical for developing strong bones and teeth in the fetus. It’s so vital that a mother’s vitamin D levels during pregnancy can affect the baby’s bone density into adulthood. If a mother is deficient, it can lead to lower vitamin D levels in the baby, increasing the risk of rickets—a condition that causes soft, weak bones .
Immune System: – It enhances the immune response, helping to protect both the mother and baby from infections . Almost every immune cell in the body has vitamin D receptors highlighting its importance in the regulation of the immune system. For example it promotes the activity of immune cells in the lungs which are vital in protecting us against viruses.
Mood Regulation: – Adequate vitamin D levels are associated with better mood and a lower risk of mood disorders such as postpartum depression. This is because vitamin D crosses the blood brain barrier and is part of the pathway in the production of a hormone called dopamine which regulates the brain and mood. It is also important in the formation of serotonin in the gut which is also vital for a healthy mood.
Brain Function – Lower amounts of vitamin D have been linked to ADHD, Autism and Dyslexia. It is important in the development of nerve pathways whilst the baby is growing in the womb and in the early years of life which contribute to brain function.
Blood Glucose regulation – The pancreas is an organ which releases insulin to control our blood glucose levels. The pancreas has vitamin D receptors which means vitamin D is an important signal to our bodies to control glucose levels. Deficiency of vitamin D is linked to diabetes and also increased risk of obesity in children.
Kidney Function – Vitamin D plays a role in kidney function, helping to maintain the balance of minerals and electrolytes. It is particularly important in the regulation of calcium. Deficiency may also impact the body’s ability to maintain a healthy blood pressure.
Fetal Development – in summary – It supports the healthy development of the baby’s bones, brain, endocrine and immune system.
Vitamin D Deficiency in Pregnancy
Many women are deficient in vitamin D, particularly those with limited sun exposure, darker skin, or who live in regions with long winters. Deficiency during pregnancy can lead to several health issues, including:
Muscle spasms
Mood disorders
High blood pressure (preeclampsia)
Gestational diabetes
Lowered immunity
Bone aches and pain
Recommended Vitamin D Intake
The standard UK guidance recommends that pregnant women take a daily supplement of 1000 IU of vitamin D. However, women in high-risk groups, such as those with darker skin, obesity, or who wear full-body coverings, may require up to 2000 IU daily to maintain adequate levels.
Food Sources of Vitamin D
While sunlight is a primary source of vitamin D, it can also be obtained through diet. However, getting 1000 IU solely from food can be challenging. Here are some vitamin D-rich foods:
-Salmon (3.5 oz/100 g):Contains approximately 600-1000 IU of vitamin D .
– Tuna (3.5 oz/100 g): Provides about 200-600 IU .
– Fortified foods (milk, orange juice, cereals): Vary widely, typically providing 100-130 IU per serving .
– Egg yolks (one large egg):Contain about 40 IU .
To reach 1000 IU through diet alone, you might need to consume a combination of these foods. For example:
– A portion of **salmon (100g)** provides roughly 600-1000 IU, covering your daily needs .
– Adding a couple of servings of fortified foods and egg yolks can help you meet the recommended intake.
Choosing the Right Supplement
Always choose a supplement that contains at least 1000 IU of vitamin D, like the Essence capsule. Shop now at Purer Mama.
Conclusion for Vitamin D in Pregnancy
Vitamin D is essential for both maternal and fetal health during pregnancy. Ensuring adequate intake through supplementation, and diet is crucial, particularly for women at higher risk of deficiency. Taking the recommended 1000 IU daily (or up to 2000 IU for high-risk groups) can help prevent health issues related to vitamin D deficiency, supporting a healthy pregnancy and beyond. A mother’s vitamin D levels not only influence her health but also have long-term effects on her baby’s future health and overall development.
References
- Holick, M. F. (2006). “Vitamin D: its role in bone and muscle function.” The Journal of Nutrition, 136(11), 2909-2914.
- Grant, W. B. (2011). “How strong is the evidence that vitamin D reduces risk of cancer? Evidence from meta-analyses and controversies.” International Journal of Cancer, 129(7), 1697-1700.
- Parker, G., et al. (2017). “Vitamin D and depression.” Journal of Affective Disorders, 208, 56-61.
- Jones, G. (2008). “Pharmacokinetics of vitamin D toxicity.” American Journal of Clinical Nutrition, 88(2), 582S-586S.
- Kovacs, C. S. (2011). “Fetal mineral metabolism and bone development.” Osteoporosis International, 22(9), 2333-2339.
- Ceglia, L. (2009). “Vitamin D and skeletal muscle tissue and function.” Molecular Aspects of Medicine, 29(6), 407-414.
- Anglin, R. E., et al. (2013). “Vitamin D deficiency and depression in adults: systematic review and meta-analysis.” The British Journal of Psychiatry, 202(2), 100-107.
- Bodnar, L. M., et al. (2007). “Maternal vitamin D deficiency increases the risk of preeclampsia.” The Journal of Clinical Endocrinology & Metabolism, 92(9), 3517-3522.
- Alzaim, M., & Wood, R. J. (2013). “Vitamin D and gestational diabetes mellitus.” Nutrition Reviews, 71(3), 158-167.
- Zittermann, A., et al. (2012). “Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers.” Arteriosclerosis, Thrombosis, and Vascular Biology, 33(2), 251-256.
- Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281.
- National Institute for Health and Care Excellence (NICE). (2023). “Vitamin D: supplement use in specific population groups.”
- Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. (2011). “Dietary Reference Intakes for Calcium and Vitamin D.” National Academies Press.
- Moore, C., et al. (2004). “Vitamin D supplementation, health outcomes, and clinical trial design.” American Journal of Clinical Nutrition, 80(6), 1730S-1734S.
- Calvo, M. S., & Whiting, S. J. (2013). “Public health strategies to overcome barriers to optimal vitamin D status in populations with special needs.” Journal of Clinical Endocrinology & Metabolism, 98(2), 499-509.
- USDA FoodData Central. (2023). “Nutrient Content of Eggs.”
- Heaney, R. P., et al. (2003). “Vitamin D and calcium interactions: functional outcomes.” American Journal of Clinical Nutrition, 77(4), 985-992.
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