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Pregnancy is only 9 months, but what months they are! For the health and beauty of a woman expecting a child, it's important to eat well, live calmly, and feel happy, because that sense of contentment is passed on to the baby.
Diet and additional intake of vitamins and dietary supplements are guided by the woman's needs. No one believes anymore that she should "eat for two." Rather – eat fully and with awareness of the responsibility she carries toward her child. Magnesium, fish oil, and collagen have a place in the menu of pregnant women looking for the best "for two."
Fish oil for pregnant and breastfeeding women
The benefits of fish oil for pregnant and breastfeeding women are well studied. This valuable dietary supplement contains the omega-3 fatty acids EPA and DHA, as well as vitamins A and D. When of good quality, fish oil is extracted from oily fish – cod – from clean ocean waters, under sustainable fishing conditions, without chemicals. This guarantees that the ingredients are clean, with no residues of radiation or pollution.
Pregnant women know just how sharply they feel the weight of their new condition and the overall exhaustion, the so-called "pregnancy brain," and the sudden mood swings that affect them. Omega-3 fatty acids are important for the body because they help fight stress, strengthen the heart, and support concentration. EPA takes care of immune system function and fights inflammation. DHA is responsible for the eyes, the brain, and the central nervous system.
But this dietary supplement is more than just an "investment" in the mother's health. The unique combination helps her prepare her child for the world that awaits it. The mother's need to keep up her fish oil intake – liquid or in capsules – is because the baby "takes" the omega-3 acids it needs for its own rapid development. The combination of EPA and DHA is involved in shaping breast milk, and it matters for the fetus's cognitive development as well as its vision.
Increased fish oil consumption may reduce the risk of allergies in babies, as well as regulate hyperactivity in young children. Coordination also improves. The baby's weight is kept in check as well.
The risk of preeclampsia (a condition of high blood pressure and protein in the urine) decreases, and delivery becomes easier. After that come the difficult months of the so-called 4th trimester, during which fish oil helps the mother cope with the symptoms of postpartum depression.
Magnesium, which pregnant women can't do without
Magnesium is the mineral whose deficiency pregnant women feel most strongly. It is involved in over 300 processes in the body – in insulin metabolism, in muscle movement, and in regulating sleep.
Pregnant women need an increased intake of this mineral to cope with morning sickness, joint pain, muscle aches and cramps, characteristic headaches, insomnia, and arrhythmia. Magnesium is also taken to help prevent preeclampsia.
Ideally, expectant mothers would deal with these unpleasant symptoms through foods rich in magnesium. But most people don't eat enough fish, whole grains, nuts, or salads. That's why pregnant women take magnesium in the morning or evening, to make up for what they're missing.
Morning magnesium is recommended to fight cramps, muscle aches, and nausea. Magnesium relaxes the muscles, and this helps the body cope more easily with the extra weight. As the due date approaches, these sensations intensify, which is why the balance between magnesium and calcium is very important. A deficiency of magnesium and vitamin B6 can worsen discomfort and nausea during pregnancy. That's why, from the very first weeks, many women take tablets for greater stomach comfort.
In the evening, the supplement is taken for restful sleep. In this way, besides helping with cramps, it also affects the functioning of the nervous system, which is under unusual stress. Magnesium also helps with falling asleep more easily.
Magnesium also plays a role in preventing preeclampsia – a condition that can lead to serious harm to both the baby and the mother.
But one of the most important reasons magnesium is prescribed to pregnant women is to reduce the risk of premature birth. When magnesium – which relaxes the muscles – and calcium – which makes them contract – are in balance, everything happens on its own schedule.
Collagen for healthier joints and more quality protein
There is no unanimous opinion on whether collagen is suitable for pregnant women, but it is believed there are no proven harmful side effects. The recommendation is to consult a doctor before starting to take the protein.
The benefits of collagen for expectant and breastfeeding mothers are based on studies of patients experiencing similar complaints, such as joint pain, dry and sagging skin, hair loss, and gut health issues.
Hydrolyzed collagen – a powder with no smell or taste – is absorbed quickly and has no proven side effects. It is recommended for pregnant women because it is the least likely to irritate their stomach.
The supplement strengthens the joints and supports the mobility of the bones, which are under great strain during pregnancy. Studies on the benefits of collagen intake in athletes and in women suffering from osteoporosis are categorical about the improvement that occurs in the functioning of the musculoskeletal system.
In the period after childbirth, when hair loss and skin change sharply and the body is exhausted daily by breastfeeding, collagen restores their strength and freshness.
Collagen also fights intestinal problems and helps with recovery from stress – both physical and mental. That's why, in the absence of contraindications, collagen is taken as suitable support for pregnant women and children.
