Ask Our Experts: Vitamins

}I would like to inquire about the issue of vitamin deficiency, especially in children. I do not allow my three year old to spend a lot of time under the sun due to skin cancer concerns, but I make sure he takes a multi-vitamin which contains Vitamin D, daily. Will that effectively prevent a deficiency?~

Vitamin deficiencies seldom happen in children unless the child is picky in his/her food choices. Foods nowadays are fortified with vitamins & mineral. Besides getting the vitamins and minerals from fruits and vegetables, it’s also found in bread, milk, biscuits, cereals and beans/ nuts. eg. You can find the content of the energy, nutrients, vitamins and mineral listed in the food label.

Sunshine is one way of obtaining Vitamin D which is free for everyone. Exposing the child to some sunshine not only allows the formation of vitamin D, but the child also gets to enjoy the outdoors, play games, sweat and get up close to Mother nature.

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}Is it safe to consume commercial multivitamins for my general health when I’m trying for a baby? I am concerned about my advancing age (I am 33 and my husband is 34) and the fact that my hubby and I are both vegetarians.~

Yes, it is safe to consume commercial multivitamins for your general health. However, if you are keen to conceive there are several specific vitamins you should take in order to enhance your fertility and prepare your body for pregnancy. Hence, you could instead buy prenatal multivitamin which usually contains more folic acid and iron. The following vitamin and supplements are important:

• Folic acid. This is a very important supplement to be taken by all women trying to conceive. It is a vitamin B9 which is used by the body to create red blood cells. The dosage required is a minimum of 400-600mcg daily to increase the quality of your eggs and reduce the risk of your baby having a neural tube defect, to about 70%. This is an abnormality of the brain, spine or spinal cord which could cause your baby to be born with severe mental and physical disabilities.
• Iron. This is very important for you and your partner since both of you are vegetarians. Iron is important for creating red blood cells. In addition, it is vital for your baby’s growth and development. You may need to take at least 27mg daily.
• Calcium. Important for you and your baby’s teeth, bones, heart and muscles. Any deficiency in Calcium during pregnancy, your body will withdraw it from your bones, which causes them to be less denser and prone to osteoporosis. A 1000-1500mg daily intake of calcium is recommended.
• Fish oil. This contains Omega 3 Fatty acid which is vital for regulating healthy reproductive hormones and producing good quality egg and sperm. In addition, studies have shown that mothers who consume fish oil have babies with better cognitive development and vision. A minimum dosage of 1000mg / day is recommended. The fish oil supplement should at least contain 200mg of DHA and 220mg of EPA.
• Coenzyme Q10. For those having issues with fertility, taking this additional supplement might actually help boost the quality of egg and sperm. Recommended dosage is 100-120mg daily.

For your husband, there are supplements that he could also take to boost his health as well as his fertility. On top of multivitamins, he could also take zinc, coenzyme Q10, vitamin C and E.

In addition to taking all those supplements mentioned before, you should opt to have a balanced and healthy diet. Increase your intake of whole grains, fruits, vegetables, legumes and fish with moderate intake of proteins and iron fortified food. Reduce intake of sugar and highly processed food.

All the best of luck and here’s blowing some baby dust over to you!