Why Pregnancy Needs More Than a Good Diet, and What to Look For in a Prenatal

Your mother probably fed you ghee, dry fruit laddoos and extra dal when you were expecting. That instinct is right: pregnancy really does raise your nutrient needs. But even a careful diet can fall short, especially in the first trimester, when nausea makes half your plate impossible to eat.

That's why doctors in India routinely advise folic acid, iron and calcium during pregnancy. Here's why, and what else is worth discussing.

The nutrients that matter most

Folate. It helps form the baby's neural tube, which closes in the first few weeks, often before you know you're pregnant. That's why the advice is to start folate before conception, not after a positive test.

Iron. Your blood volume rises by up to 50% during pregnancy. In India, where around half of pregnant women are anaemic (NFHS-5), iron is one of the most important nutrients to get right. Low iron can leave you exhausted and is linked to low birth weight and preterm birth.

Calcium and vitamin D. Your baby's bones draw on your calcium. Vitamin D helps you absorb it, and low vitamin D is very common among Indian women despite the sun.

Vitamin B12. It works with folate and is often low in vegetarian diets.

Iodine. It supports the baby's brain and thyroid development.

DHA. An omega-3 fat for brain and eye development. Vegetarian diets usually contain very little.

Can't food do all this?

Food comes first. Dal, palak, chana, curd, paneer, eggs if you eat them, seasonal fruit and nuts all help. But the jump in folate and iron needs is hard to meet from food alone, and morning sickness doesn't help. A prenatal supplement fills the gap. It doesn't replace meals.

When to start

Ideally a few months before you try to conceive. If you're already pregnant, start as soon as your doctor advises. Continuing through breastfeeding is common too, since your needs stay high.

What to look for

• Forms your body can use, such as methylfolate or folic acid, and methylcobalamin for B12

• Iron in a form you can tolerate

• Vitamin D3

• Iodine

• Algae-based DHA if you're vegetarian

• Clear labels with exact doses, and no proprietary blends

Bring any supplement you're considering to your gynaecologist. Your blood reports may show you need more of one nutrient and less of another.

The short version

Pregnancy asks a lot of your body. Eat well, get your bloods checked, and take the prenatal your doctor recommends every day.

This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, planning a pregnancy, breastfeeding, on medication or managing a health condition, talk to your doctor before starting any supplement.