Vitamin/Mineral

During  Pregnancy

After Pregnancy

Food Source

Benefit

Folic Acid

0.4 to 1 mg everyday

While most doctors agree that women should continue taking prenatal vitamins after pregnancy, they don’t think extra folic acid supplements are needed.

Whole grain breads and cereals, citrus fruits, bananas, beans, peanut butter, sunflower seeds, spinach, asparagus, romaine lettuce.

Prevents babies from developing Spina Bifida.

Iron

There are two forms of iron: heme iron and non-heme iron. The body absorbs heme iron more easily than non-heme iron, but both are important for a healthy diet.

27 mg everyday

If you’re breastfeeding and under 19 you should take 10 mg of iron everyday.

If you over 19 and breastfeeding you should take 9 mg of iron everyday.

Foods that have lots of heme iron are: red meat, fish and poultry.

Foods that have lots of non-heme are: iron fortified cream of wheat, and cold cereals, pumpkin seeds,
lentils and tofu.

Without enough iron, you will get tired more easily and be less able to resist infections. Babies and children need iron for normal brain development.

Calcium

1000 mg everyday

1000 mg everyday

Milk,
cheese,
nuts,
yogurt and cottage cheese

Important for building strong bones and teeth.

Vitamin D

200 IU everyday

200 IU everyday

Milk,
egg yolk, salmon and
tuna

Helps to build strong bones and teeth.

Vitamin C
(also called ascorbic acid)

85 mg everyday

120 mg while breastfeeding

Citrus fruits and juices, tomatoes and tomato juice, potatoes, brussel sprouts, cauliflower and broccoli.

Vitamin C is essential for your body to fight off infection and heal itself. It also helps keep skin healthy.  

Vitamin/Mineral

Babies
0-12 months<

Children
1  to 3

Food Source

Benefit

Vitamin

Daily Amounts for Babies
0-12 months

Daily Amounts for Children
1-6

Food Sources

Health Benefits

Vitamin C
This vitamin is also called ascorbic acid

Babies 0-6 months need 40 mg of vitamin C every day.

Babies 7-12 months need 50 mg of vitamin C every day.

At 9 months, they need vitamin C until they eat enough fruits and vegetables.

Children 1 - 3 years old need 15 mg of vitamin C every day.

Children 3 - 6 years old need 25 mg of vitamin C everyday.

Citrus fruits and juices, tomatoes and tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, cabbage and spinach.

Vitamin C is essential for your body to fight off infection and heal itself. It also helps keep your skin healthy. 

Vitamin D

Breastfed babies need 200 IU of vitamin D every day.

Formula fed babies may also need vitamin D. Ask your doctor.

Children who are not breastfed or formula fed need 200 IU of vitamin D every day.

Children 1 - 6 years old also need 200 IU of vitamin D every day.

Milk, egg yolk, salmon and tuna.

Helps to build strong bones and teeth.