The First Trimester: Why Nutrition Matters
The first trimester, which covers the first twelve weeks of pregnancy, is a critical period.- The neural tube, which later becomes the baby’s brain and spinal cord, develops in the first month.
- Blood volume increases to support the placenta and the growing foetus.
- Your body begins adjusting to hormonal and physical changes.
In this article:
Understanding Folic Acid
Folic acid is the synthetic form of folate, a B vitamin found in natural foods like spinach, beans, peas, and citrus fruits.- It is essential for DNA synthesis.
- It supports the formation of red blood cells.
- It aids in proper foetal brain and spine development.
Importance of Folic Acid in First Trimester
During the first trimester, folic acid plays a crucial role in ensuring healthy growth and preventing neural tube defects.- Cell Growth: Rapidly dividing cells need folate for DNA synthesis. This supports the baby’s organs and tissues.
- Red Blood Cell Formation: Prevents early anaemia by helping your body make healthy red blood cells.
- Neural Tube Development: The neural tube closes within the first 28 days of pregnancy. Adequate folic acid reduces the risk of any kind of defect.
Recommended Folic Acid Intake in India
According to the Ministry of Health and Family Welfare guidelines:- Pregnant individuals are advised to take 400 micrograms (mcg) of folic acid daily before conception and throughout the first trimester.
- In cases of high risk (previous pregnancy with a neural tube defect or certain m edical conditions), doctors may suggest a higher dose.
Food Sources of Folate in the Indian Diet
Along with supplements, you can include folate-rich foods in your daily meals:- Dark green leafy vegetables: spinach, fenugreek leaves, amaranth
- Pulses and legumes: masoor dal, moong dal, rajma, chana
- Fruits: oranges, papaya, bananas
- Grains: fortified wheat flour, rice, and cereals
Understanding Iron
Iron is a mineral that helps carry oxygen in the blood. During pregnancy, your body needs more iron than usual.- Iron is a key part of haemoglobin, the protein in red blood cells.
- It ensures oxygen reaches the placenta and the developing foetus.
- It prevents anaemia, a common condition during pregnancy in India.
Why Iron is Important in the First Trimester
Although iron requirements rise further in later trimesters, early supplementation is essential.- Supports Blood Volume Expansion: Your blood volume begins to rise in the first trimester. Iron supports this change.
- Prevents Anaemia: Early anaemia can cause fatigue, weakness, and complications.
- Improves Oxygen Supply: Iron helps deliver oxygen to the baby’s developing organs.
Iron Deficiency in India
Iron deficiency is widespread in India, especially among women of childbearing age.- According to the National Family Health Survey (NFHS-5), over 50% of pregnant women in India are anaemic.
- Anaemia increases the risk of preterm birth, low birth weight, and complications during delivery.
- Because of this, ensuring pregnant women receive enough iron is a top health priority in India.
Recommended Iron Intake in India
The Indian Council of Medical Research (ICMR) recommends:- Pregnant individuals need 35 mg of elemental iron per day.
- Along with this, supplementation usually includes folic acid as part of the Iron-Folic Acid (IFA) tablets provided under the National Health Mission.
Food Sources of Iron in the Indian Diet
Supplements provide a reliable source of iron, while iron-rich foods help support daily needs.- Haem iron (better absorbed): fish, chicken, and mutton (in moderate amounts).
- Non-haem iron (plant-based): spinach, beetroot, jaggery, lentils, chickpeas, soybeans.
Cooking tips for better absorption:
- Combine iron-rich foods with vitamin C sources, such as amla, guava, or lemon.
- Avoid tea or coffee with meals, as tannins reduce absorption.
How Folic Acid and Iron Work Together
- Both folic acid and iron complement each other in supporting pregnancy.
- Blood Health: Iron builds haemoglobin, while folic acid supports red blood cell formation.
- Oxygen and Nutrients: Together, they ensure oxygen and nutrients reach the placenta efficiently.
- Healthy Development: They reduce risks of anaemia, birth defects, and pregnancy complications.
Common Side Effects and Tips
- Iron tablets: May cause constipation or stomach upset.
- Folic acid: Rarely causes side effects but can sometimes lead to mild nausea.
Tips for Better Absorption
- Take iron after meals to reduce stomach irritation.
- Include fibre-rich foods to prevent constipation.
- Drink adequate water to support digestion.
- Avoid taking iron with milk, tea, or coffee.
When Should You Start Supplements?
Doctors typically recommend starting folic acid supplements at least three months before conception to build adequate reserves. Iron supplementation generally begins in the first trimester and continues through delivery.Never start or adjust supplements without consulting a medical professional. Dosage needs vary depending on health, medical history, and test results.
Practical Tips for Daily Routine
- Set a reminder to take your supplements at the same time every day.
- Pair folic acid intake with breakfast for consistency.
- Take iron in the evening with a fruit rich in vitamin C, like guava or orange.
- Store supplements in a cool, dry place, away from moisture and direct sunlight.
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FAQs on Role of Iron and Folic Acid in the First Trimester: Essential Nutrients for a Healthy Pregnancy
- Why should you take folic acid before pregnancy?
Because the neural tube develops in the first month, often before you know you are pregnant. Taking folic acid beforehand ensures your body has reserves to prevent defects. - Can you meet folic acid and iron needs through diet alone?
It is challenging, as cooking reduces folate levels, and many Indian diets lack sufficient iron absorption. Supplements provide reliable support when used in conjunction with a balanced diet. - Do all pregnant individuals need iron and folic acid supplements?
Yes, unless medically advised otherwise. These are standard recommendations in India to ensure healthy pregnancy outcomes.
