How to Eat Prenatal Vitamins in Pregnancy: 6 Steps for Indian vs Western Diets

Pregnancy is one of the most beautiful journeys a woman embarks on. It is a time of hope, transformation, and countless questions. One of the most pressing concerns is proper nutrition. Truth be told, a balanced diet is a non-negotiable thing, but is it enough? No. You need prenatal vitamins, folic acid tablets for pregnancy, and iron tablets during pregnancy to bridge your nutritional gaps caused by the traditional Indian diet.

Did you know most pregnancy supplements are formulated based on the Western diet, which might lack some essential nutrients that Indian women need. This blog will explain to you how to effectively consume prenatal vitamins, folic acid tablets for pregnancy, and iron tablets during pregnancy in the context of the Indian and Western diet.

Understanding Prenatal Vitamins

Before diving into the technicalities, do you know why prenatal vitamins matter? During pregnancy, your pregnancy works double shifts for you and your baby and develops organs and the framework of life. This extraordinary process demands extra nutrients for the optimal well-being of both of you.

Various studies suggest that folic acid tablets for pregnancy and iron tablets during pregnancy are crucial prenatal pills to support a healthy pregnancy. According to medical experts, an adequate intake of folate helps prevent neural tube defects in up to 40% of cases, and proper iron supplementation reduces the risk of maternal anemia by up to 60%.

Prenatal vitamins are absolutely essential for pregnant women in India. Why? The traditional Indian diet is rich in carbs and might lack an adequate and bioavailable form of crucial nutrients, creating a nutritional gap.

Step 1: Choose The Right Prenatal Vitamin

The first and most important step is to choose prenatal vitamins that contain essential multi micronutrients (MMN), vitamins, minerals, and antioxidants. Ensure that the pregnancy supplement is formulated considering the Indian diet and not the Western diet.

Furthermore, check the label of the prenatal pills to know whether they contain Vitamin B-complex and omega-3 fatty acids. Experts recommend taking around 400-800 mcg of folic acid, 27 mg of iron, and adequate levels of vitamin D and omega-3 fatty acids for a healthier pregnancy.

Step 2: Master The Timings of Taking Pregnancy Supplements

Perfect timing plays a crucial role in optimal absorption and minimal discomfort of prenatal vitamins. Clinical studies suggest that taking a pregnancy supplement at the proper time affects the absorption rate by up to 40%.

• Morning: Take your prenatal pill with your first meal of the day. It helps boost absorption and goes well with Indian traditional breakfast items like upma or poha.
• Evening: If you experience nausea due to the morning dosage, you can take them during dinner instead. Many mothers following an Indian pregnancy diet chart month by month find that taking vitamins with heavier evening meals reduces gastric discomfort.

Step 3: Harmony Between Food and Prenatal Vitamin

The food you eat with your pregnancy supplements can inhibit or enhance absorption. Let’s understand them:

Absorption-enhancing foods:

• Vitamin C-rich foods (amla, citrus fruits, guava)
• Healthy fats (coconut oil, nuts, ghee)
• Protein-rich foods

Inhibiting foods:

• Tea or coffee consumed within two hours
• High-fiber food

Step 4: Folic Acid Foundation

Folic acid tablets for pregnancy are the stars of the early phase of the pregnancy journey. They are the most critical nutrients of prenatal vitamins. Folic acid helps prevent the risk of neural tube defects, affecting the brain and spine of the baby, which develop during the first 28 days of pregnancy.

Several clinical studies suggest that consuming adequate levels of folic acid pills for pregnancy (around 400-800 mcg/day) lowers the risk of neural tube defects by up to 40%. For Indian mothers, consuming adequate levels of folic acid tablets for pregnancy is particularly crucial. The reason is that the traditional cooking methods make the food flavorful and culturally significant, but might reduce the folate content in the food.

Step 5: Prevent Anemia With Iron Tablets During Pregnancy

Did you know that anemia affects around 50% of pregnant women globally? Iron tablets during pregnancy might have some side effects, such as constipation, black stool, or gastric issues. How to increase iron absorption, you ask? Here’s how:

• Take iron tablets during pregnancy on an empty stomach
• Combine iron tablets during pregnancy with Vitamin C (a glass of fresh lime water)
• Avoid taking iron tablets during pregnancy with calcium or any other dairy product
• Never take iron tablets during pregnancy with coffee or tea

Step 6: Manage Side Effects Naturally

Knowing just the hack to manage all the side effects of iron tablets during pregnancy, folic acid tablets for pregnancy, and prenatal vitamins can make all the difference. Let’s learn how:

Nausea:

• Take vitamins with ginger-based foods
• Switch to taking prenatal vitamins in the evening if you are experiencing severe morning sickness
• Consider splitting the dosage throughout the day

Constipation:

• Increase fiber intake
• Ensure adequate water intake
• Add probiotic-rich foods like homemade curd

Gastric Issues:

• Never take prenatal vitamins on an empty stomach unless advised
• Include easily digestible carbs with pregnancy supplements
• Consider switching to vitamins with higher bioavailability and natural nutrients

Optimal Timing and Science

Did you know that timing plays a pivotal role in the optimal absorption of different nutrients? Yes, several clinical studies suggest that if you take nutrients at certain times, their absorption rate increases.  For instance, iron absorption is highest when taken between meals, and the absorption of fat-soluble vitamins (A, D, E, K) peaks when taken with dietary fats.

Now you know why the traditional Indian diet often includes healthy fats from ghee or coconut oil, which can enhance vitamin absorption when timed correctly.

Trimacare: The Best Prenatal Vitamin for Indian Pregnant Women

Every Indian mother knows the struggle. Your mother-in-law might insist on traditional foods while you worry about getting enough nutrients. Trimacare gets you. Created specifically for Indian pregnant women under the close supervision of top medical experts, it fills the gaps that even our beloved dal-sabzi meals can't cover.

Trimacare is India's only patented and trimester-specific pregnancy supplement that acts as your nutritional safety net. It works alongside your homemade meals and does not replace them. It contains 20+ essential multi micronutrients, such as L-methyl folate (7 times bioavailable than regular folic acid tablets for pregnancy), time-release iron, vegetarian omega-3, calcium, iodine, vitamin B-complex, and antioxidants. With its active and natural ingredients, Trimacare helps support a healthier pregnancy for you and support your baby's optimal health.

Conclusion

There is no one-size-fits-all approach with prenatal pills. Everything matters, from your body and baby to your cultural background. So, nailing perfect timing, a perfect combination of food, and managing side effects can help with a smoother pregnancy. What matters is showing up consistently, tweaking when needed, and trusting the process.

You now have all the knowledge that can transform those daily prenatal pills from a chore into a powerful tool. Join the 1,00,000+ mothers who've discovered that proper prenatal nutrition isn't complicated, it's simply intentional with Trimacare.

Ready to start? Visit www.trimacare.com for pregnancy supplements designed especially for Indian mothers by the top medical experts.