Voedingssupplementen tijdens de zwangerschap, hoe zit dat precies?
Een zwangerschap is een bijzondere fase in het leven van een vrouw. Het lichaam verandert zowel zichtbaar als onzichtbaar. Tijdens de zwangerschap heeft een vrouw een grotere behoefte aan bepaalde stoffen in het lichaam. Door jarenlang wetenschappelijk onderzoek zijn we hierover steeds meer te weten gekomen. Hierdoor kunnen we beter anticiperen op die behoefte en ervoor zorgen dat het ons tijdens deze belangrijke fase aan niets ontbreekt. Hieronder zetten we de belangrijkste voedingssupplementen die voor een zwangere vrouw van belang zijn op een rij.
Foliumzuur
Een zeer belangrijke stof voor de ontwikkeling van een foetus is foliumzuur, beter bekend als vitamine B11. Deze vitamine bevindt zich onder meer in verse groente en in volkorenproducten. Het nog ongeboren kind kan zich niet goed ontwikkelen wanneer de moeder niet voldoende foliumzuur in haar lichaam heeft. Met name de groei van het zenuwstelsel en de samenstelling van het bloed zijn hiervan afhankelijk. Wanneer een vrouw bewust gaat proberen om zwanger te worden, luidt het advies om dan al een aantal weken vóór de conceptie extra foliumzuur te gaan slikken. De kans is namelijk klein dat de vrouw voldoende foliumzuur uit de reguliere voeding haalt. Als een vrouw een anticonceptiepil slikt en daarmee stopt, om een zwangerschap mogelijk te maken, is dat het moment om te starten met het slikken van extra foliumzuur. Dit blijf je vervolgens volhouden tot en met de tiende week van de zwangerschap. Een hoeveelheid van vierhonderd microgram per dag wordt aanbevolen, maar let op: deze hoeveelheid is bedoeld als aanvulling op een gezond voedingspatroon, dus blijf vooral (groene) groenten, fruit en volkorenproducten eten.
Magnesium
Ook magnesium heb je nodig voor een goede werking van het zenuwstelsel. Verder zorgt dit macromineraal voor de aanmaak van eiwitten, vetzuren, en hormonen, maar ook voor de opname van calcium in ons skelet. Gewoonlijk heeft een volwassen vrouw ongeveer 250 tot 350 milligram magnesium nodig. Tijdens een zwangerschap is er een hogere behoefte, dan heeft een vrouw ongeveer twintig tot veertig procent magnesium extra nodig. Wanneer er sprake is van een tekort, kan dat een verhoogde kans op complicaties voor zowel moeder als het ongeboren kind opleveren. Maar ook wanneer het kindje geboren is en borstvoeding krijgt, luidt het advies om extra magnesium in te nemen. Overigens kun je, net als bij foliumzuur, ook al voordat je zwanger raakt beginnen met het slikken van extra magnesium.
Vitamine C
Dat het innemen van vitamine C een gunstige invloed heeft op het functioneren van ons afweersysteem, is algemeen bekend. Juist wanneer je zwanger wordt, is een sterke weerstand natuurlijk extra van belang. Je moet immers als zwangere vrouw niet alleen je eigen lichaam, maar ook dat van je ongeboren kindje beschermen tegen indringers. Bovendien helpt vitamine C ook mee met het opnemen van ijzer door je lichaam. Dat is dus nog een extra reden om de dosis vitamine C in het lichaam op peil te houden. Het zal niet verbazen dat de behoefte tijdens de zwangerschap groter is.
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