Staying healthy is an important topic at every stage of life, but it is especially important during pregnancy . For expectant mothers, the primary goal is to maintain their own health and that of their fetus , and therefore proper care and attention are necessary. However, many expectant mothers do not know exactly what they should do to achieve the right state of health. That is why it is essential to have as much information as possible on how to maintain our body and mind during pregnancy. Read on to get useful tips and advice on staying healthy!

Table of contents
- What vitamins should I take during pregnancy?
- When should I start taking vitamins?
- The essential B vitamins
- The sunshine vitamin: vitamin D
- The main supporter of the immune system: Vitamin C
- Minerals for a balanced pregnancy
- Lifestyle changes during pregnancy
- Pay attention to your mental well-being too!
- Exercise during pregnancy
- The power of liposomal vitamins
- Liposomal prenatal vitamins for explosive health
What vitamins should I take during pregnancy?
When you are pregnant, a healthy diet plays a very important role in maintaining the health of your fetus and your overall well-being during pregnancy. However, even the best nutritional plans do not always provide all the necessary nutrients that your body needs. In this case, prenatal vitamins can play an important role in supporting your overall health and the growth of your baby . Prenatal vitamins usually contain higher doses of important nutrients such as folic acid, iron, calcium, vitamin D and omega-3 fatty acids. It is worth consulting a specialist about which vitamins you should take, as individual needs may vary. Keep in mind that proper nutrition and vitamin supplementation can contribute to a problem-free pregnancy and promote the healthy development of your baby.
When should I start taking vitamins?
As soon as possible. Ideally, three months before conception, so that the baby can develop in an environment from the very first day, where it receives all the necessary vitamins and minerals for proper development. There is no need to be afraid if we have not done this, and no one expects us to go back in time to be able to remedy this. If you pay attention to regular vitamin intake starting tomorrow, that is absolutely perfect. However, let's not try to "make up" for the missed period; consuming too many vitamins can even be harmful.
The essential B vitamins
B vitamins are key vitamins during pregnancy. But what are they? Vitamins B12, B9 (folic acid), B7, B6, B5, B3, B2, B1.
- Vitamin B6: This vitamin is a key player in the proper functioning of fat, protein and sugar metabolism, as well as in the production of blood cells. We can get it naturally by consuming tuna, turkey, chicken, sunflower seeds, cheese, milk, carrots and spinach.
- Folic acid: It is very important for processes that are essential for the development of the brain and spinal cord of the fetus; it is needed for the formation and proper closure of the neural tube. Since the development of the nervous system begins in the early stages of pregnancy, it is very important to start taking folic acid as soon as possible, as it has an influential effect on it. It is involved in the formation of DNA; it helps cells divide. This means that a lack of folic acid can result in growth retardation. This is critical during pregnancy, as cell growth also accelerates, and the need for folic acid increases at the same time. We can get it into our body by consuming cereals, seeds, nuts, citrus fruits, leafy vegetables and liver.
- Vitamin B12: B12 is an essential vitamin for proper neurological function of the brain, maintenance of normal blood counts, and DNA synthesis. Its deficiency is particularly noticeable in pregnant women: it can cause fatigue, anemia, shortness of breath, forgetfulness, mood swings, and sensory disturbances. Since sources of vitamin B12 include fish, chicken, red meat, eggs, and dairy products, vegans should pay special attention to their intake.

The sunshine vitamin: vitamin D
Vitamin D is extremely important for the body, as it helps in the absorption and proper use of calcium and phosphorus, which are necessary for the proper development of bones. In addition, vitamin D is essential for cell division and the proper functioning of the immune system. Vitamin D deficiency is particularly worrisome in pregnant women, as it can lead to osteoporosis later in life and can cause rickets in the fetus. Vitamin D deficiency is very common in the general population, including pregnant women. Therefore, it is important to get an adequate amount of vitamin D, which can be achieved by getting enough sunlight and consuming vitamin D-rich foods and prenatal vitamins. Foods rich in vitamin D include sardines, salmon, freshly squeezed orange juice, fortified milk and egg yolks.
The main supporter of the immune system : Vitamin C
Vitamin C is an antioxidant that helps boost the body's immunity. It is extremely important for the formation of bones, muscles, cartilage, blood vessels and collagen. Vitamin C is present in all body tissues, but since it does not stay in the body for long, it is important to consume it daily. Adequate amounts of vitamin C also help with iron absorption. During pregnancy, vitamin C levels in a woman's bloodstream can drop significantly, making it even more important to get it. It can be found in fresh fruits, citrus fruits (e.g. oranges, lemons, grapefruit), tomatoes, kiwi and sauerkraut.
Minerals for a balanced pregnancy
In addition to vitamins, consuming minerals is also essential, especially during pregnancy. During pregnancy, minerals are particularly important for the proper development of the fetus and for maintaining the mother's health. Calcium and phosphorus, for example, are essential for the development of the fetus's bones and teeth. Without iron, the fetus does not receive enough oxygen, which can cause serious health problems. Zinc and copper contribute to the development of the immune system and the growth and repair of cells. Magnesium and calcium help the muscles and nervous system function properly. It is important to eat foods containing adequate amounts of minerals during pregnancy and, if necessary, to take supplements to ensure the recommended daily intake.
Lifestyle changes during pregnancy
Lifestyle changes during pregnancy play a key role in ensuring the health and development of the fetus. During pregnancy, the mother's body needs more nutrients and calories for the healthy development of the fetus. Despite this, it is important for the mother to focus on a healthy lifestyle, including proper nutrition, exercise, and quitting harmful habits: alcohol, caffeine, and smoking. If we continue to consume these, we not only endanger the pregnancy, but can also affect the life of the child: be it developmental disorders or Maintaining a healthy lifestyle has a positive effect not only on the health of the fetus, but also on the health of the mother. Lifestyle changes allow you to prevent problems during pregnancy and help the mother to achieve an easier and smoother birth process.
Pay attention to your mental well-being too!
Hormonal changes can have a big impact on a mother's mood, feelings, and thoughts. Often, the topic of mental health is dwarfed by physical health, but neither can be neglected, one depends on the other. In the case of a first child, a new mother can easily become stressed, wanting to do everything perfectly. However, one of the most important things during pregnancy is to take a step back: to leave time for sufficient rest and relaxation. It is important to have a person close to us who we can rely on and help at any time, but if we experience that we are in a bad mood for a long time (at least two weeks continuously) or are afraid, we should definitely share this with our doctor!
Exercise during pregnancy
Exercise during pregnancy has many positive effects, both for the fetus and the mother. From the baby's point of view, it can reduce the incidence of abnormally high weight. In addition, the mother will be less exposed to the occurrence of depression, joint diseases, incontinence or obesity. It is important to emphasize that exercise during pregnancy does not cause miscarriage, premature birth, abortion, or premature rupture of membranes. The recommended time for all expectant mothers is 150 minutes of exercise per week, spread over at least 3 days of the week. However, since each pregnancy is unique, be sure to consult your doctor regarding intensity!
The power of liposomal vitamins
Liposomal vitamins are dietary supplements that encapsulate vitamins in liposomes. This technology allows the vitamins to enter the body more effectively, as the liposomes help the vitamins bypass the breakdown processes so they can be utilized directly in the cells. Liposomal vitamins can be especially important for pregnant women, as vitamin needs increase significantly during pregnancy. For example, low vitamin D levels can cause a number of health problems, including asthma, diabetes, and autoimmune diseases. In addition, liposomal vitamin C can help produce collagen, which plays an important role in the development of the baby and the regeneration of the mother's tissues. Overall, liposomal vitamins are easy to use during pregnancy and can be effective in providing the body with the nutrients it needs. The liposomal women's package is a perfect choice for this , in which we can find three liposomal vitamins: Life Factor, which is specifically recommended for expectant mothers, Glutathione, which has a detoxifying effect, and Skin Day, which contributes to the beauty of the face and skin and helps in their regeneration.
Liposomal prenatal vitamins for explosive health
Motherhood is a true miracle, but during pregnancy, the expectant mother's body has to go through significant changes, and this requires proper nutrition and vitamins. Pregnancy vitamins play a particularly important role during pregnancy, as they help maintain the health of the mother and baby, and promote proper development and growth. If chosen correctly, pregnancy vitamins can contribute to a pleasant and healthy pregnancy, and both mother and baby can enjoy the experience of pregnancy. And by taking liposomal pregnancy vitamins, you don't have to worry about not reaching the daily recommended intake, as they are much more effective than their traditional counterparts. Liposomal Life Factor is a pregnancy vitamin that contains the 13 most important vitamins for expectant mothers. This way, it will be enough to take one capsule a day, and we can spend more time connecting with our baby and resting.
Sources:
https://www.drkelemencsaba.hu/milyen-es-mennyi-sport-javasolhato-terhesseg-alatt/