There is increasing concern about the quality of most people's diet. Healthy eating today is much more difficult than in the past because of modern farming and food preparation procedures. This even has an impact on the nutritional value of fresh fruit and vegetables. As well in pregnancy there are more significant implications of a suboptimal diet as you are also feeding your developing baby!

Therefore I recommend all pregnant women take a good quality general multivitamin supplement in pregnancy. This may not be possible in the first weeks as supplements sometimes cause nausea and so pregnancy nausea can become worse with supplement ingestion. To minimise any nausea caused by supplement ingestion try to take your supplements with food.

An adequate calcium intake is important for both you and your baby. In pregnancy your calcium intake should be 1gm, 1.5 gms per day. If you are aware your intake is less than this, then extra calcium intake is important. This can be with low fat milk or supplements. Most multivitamin supplements contain calcium. As well there are calcium supplements.
 
Fluoride is important for your baby's teeth to have strong enamel. Fluoride is in tap water in Sydney. But if you rely on bottled or filtered water for your water intake your fluoride intake may be suboptimal and supplements indicated.

Folic acid at the dose of 500ug per day is recommended to prevent spina bifida. This should be taken before conception to have the maximum beneficial effect in minimising the chances of spina bifida in your baby.

There are increasing concerns about iodine levels in diet. Low iodine is associated with underactive thyroid, thyroid goitre and in extreme situations cretinism in a newborn baby. An iodine intake of 200 micrograms per day is recommended in pregnancy and lactation. The best source is seafood and seaweed. Also iodine is a listed ingredient in some multivitamin supplements (such as Blackmores I-Folic). Kelp tablets are a type of seaweed extract, and can provide an alternative iodine source. Dr Sykes will arrange for your iodine level to be checked at your first antenatal visit.
 
Adequate iron intake is important to prevent iron deficiency anaemia, a condition which is common in pregnancy, especially in vegetarians. Foods rich in iron include liver, lean red meats, seafood, iron fortified whole grains, greens, tofu, some vegetables, chicken and turkey, nuts, egg yolks, dark grape juice and some dried fruits. Iron is also in many multivitamin supplements. As well there are specific iron supplements such as Fefol, FAB, FGF, Ferrum H, etc. Vitamin C can increase the absorption of iron supplements. The challenge with iron supplements is they often cause constipation.

Omega 3 helps to build the brain, form the retinas and develop the nervous system. High levels of Omega 3 are found in oily fish, like mackerel, herring, sardines, anchovies, salmon, pilchards and tuna. As well, you can get Omega 3 fish oil supplements. A top quality supplement may be safer as fish can be contaminated with mercury. There are other non-fish sources of Omega 3 such as eggs, bread, some juices, dark green vegetables, walnuts, canola, sunflower and flaxseed oils. The recommended daily dose of Omega 3 is at least 250 mg every day, with the greatest need being in the first trimester