In an ideal world all the expectant mothers will be eating healthy foods and getting all their required nutrition from real foods. Moms nowadays are so busy that they think that the only way that they can get all the vitamins that they need from supplements. Supplements do help tremendously but it is also important to look at the types of foods that you are eating to make sure that you are getting the best nutrition for you and baby. It can be a challenge for some mothers to get all their nutrients from real foods and that is why most doctors do recommend a prenatal vitamin. (1)
Whatever your body needs to nurture your baby, your body will take from you. When choosing a supplement that is right for you, there are a few things to consider.
Plant Based vs Synthetic
Synthetic prenatal are the ones that you can get at most drugstores. They do have all the nutrients, however they are created in a laboratory therefore most are manufactured in a way that cause isolating vitamins. What this means is that when you take a synthetic prenatal, your body may use some of the vitamins but deplete others. With a plant based prenatal, the natural vitamins and minerals that come from foods work together that your body uses and absorbs. (2)
The Top Three
When looking at a prenatal vitamin and the label you want to look to make sure they have the top three nutrients that need to go up during your pregnancy.
- Folic Acid
- Omega-3s
- Iron
Folic acid during pregnancy is important because it is responsible for the development of your baby’s spinal cord. This is one to focus on early on because the neural tube in the spine closes in the fourth week of pregnancy. It is recommended that your prenatal vitamin has at least 600- 800 micrograms. What are some natural sources of folic acid?
- Spinach
- Edamame
- Asparagus
Omega- 3s is an important source of your baby’s brain development. It has also been effective in the mother’s mood and helping boost immunity. It is recommended that you get around 1,000 milligrams (1 gram) per day. What are some great food sources of natural Omega-3s? Salmon
Iron in prenatal supplements is the number that fluctuates. Your body absorbs iron and it may give you constipation if the level in your prenatal is too high. Iron deficiency can lead to fatigue and it is one of the more common deficiencies during pregnancy. If you want to read more about iron deficiency in pregnancy, check out my article HERE. It is recommended that your prenatal has 30 milligrams of iron. Some great natural sources of iron include:
- Kidney/Black beans
- Spirulina powder
- Lentils
Calcium
The recommendations for calcium during pregnancy is 1,200 – 1,600 milligrams. The best way to get this is through real foods such as yogurt, cheese, and tofu. Calcium builds strong bones. Your baby is going to take a lot of your own body’s calcium because they need it for their own bones. Being mindful of what your calcium intake is throughout the day, mixed with your prenatal should give you enough. (3)
Too Much Vitamins
Some prenatal vitamins have an over abundant supply of what are called “fat soluble vitamins.” What this means is that your body stores these vitamins instead of getting rid of them through urine. Vitamin A for example is a fat-soluble vitamin and if you have too much of it stored in your body it has been shown to increase the risk of birth defects such as cleft lip, and heart defects. It is best to talk to your doctor/midwife for their recommendations for a dose thats right for you. (4)
There are a lot of brands to choose from when it comes to prenatal vitamins. Sometimes your body just will not like the vitamin and make you more sick, especially in the beginning stages of pregnancy. Some prenatals suggest that you take the prenatal once a day, while others have you taking one pill three times a day. That can be a contributing factor in your own decision making.
Have you found a prenatal that’s right for you? Share below which brand you like the best.
Much love,
Krystina RN, BSN, CBE
