However, the reality is that many people (close to 40 million U.S. adults) are actually not getting enough zinc1, and one group who should be especially cognizant about their intake of this mineral is pregnant women. It is a resounding yes that you should be taking zinc while pregnant, and in fact, it’s actually one of the staple minerals to focus on during those nine months. It’s important to note that while carrying a child your zinc needs actually increase. Seeing as the odds are you might not be getting enough zinc in your daily diet as it is, checking your prenatal vitamins to ensure they not only contain zinc, but 100% of the DV will help support both you and the baby. Remember, 11 milligrams is the lowest amount of zinc you should be consuming each day. “For optimal health and targeted support (think immunity), zinc needs are thought to be even higher1 (15 to 30 milligrams),”* mbg’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, once explained. “Adequate zinc levels are required for the baby as it [promotes] proper growth of the fetus by supporting cell division and DNA replication,” she adds. Put simply, zinc actually helps your baby to grow.* Thankfully, zinc can help to strengthen the immune system, especially when paired with immune-boosting vitamin C.* These essential micronutrients are generally included in prenatal vitamins as it is, but it will never hurt to double-check. As Ferira explains, “Zinc and vitamin C are critically important for the development and optimal functioning of a whole host of immune cells in our innate and adaptive immune systems, our first and second lines of defense!”* Outside of prenatal supplements, you can bolster your immune system by consuming vitamin-C-rich foods such as spinach, bell peppers, berries, and citrus fruits. These vitamin and mineral inputs can come from both supplements and your diet. Throughout your pregnancy it’s essential to check in with your doctor to ensure you’re creating a routine that supports both you and your baby. Another factor to consider? The quality of your zinc-containing supplement. “It is also important to remember that the quality matters; one supplement does not equal the other,” adds OB/GYN Anna Cabeca, D.O., noting that she generally recommends a higher dose of daily zinc for her pregnant clients, but you should defer to your own doctor’s recommendations at the end of the day. As for supplements, a truly comprehensive multivitamin (that’s what a prenatal should be, after all) is always a good option to cover the wide-reaching needs of a pregnancy. However, a targeted zinc-specific supplement can be useful as well, so if you’re in need of some inspiration, check out the roundup of our favorite zinc supplements. “Some studies suggest that taking zinc lozenges can help and be beneficial, but always check with your doctor before taking anything over-the-counter,” Cabeca adds. “This superior bioavailability of zinc bisglycinate versus other mineral complexes (zinc gluconate, picolinate, and oxide) also translates into higher plasma levels of zinc (i.e., more zinc is absorbed and makes its way to your bloodstream),” Ferira once explained. “In other words, zinc bisglycinate improves your overall zinc status better than other zinc supplements.”* Which is, after all, the end goal of a nutritional supplement (to actually work!). Combining a zinc-rich diet alongside a prenatal and/or targeted zinc supplement is a great way to reach your 11-milligram baseline goal each day, but remember to stay cognizant of exceeding the 40-milligram limit to protect your body and limit discomfort and unsavory side effects. With benefits linking to healthy pregnancies and immune wellness, zinc should be a staple in your pregnancy nutrition plan to help support both you and your baby.*
