I am often asked about the supplements I am taking during pregnancy. I take a lot in addition to my prenatal, and this isn’t for everyone, but I thought I would share what I take and why in case people are curious. I would recommend some of the products for every pregnant woman (look for the *), but others are definitely optional and there are specific, personal reasons I take them.
Prenatal Vitamins*
Most women need a prenatal vitamin while they are pregnant in order to get enough of certain crucial vitamins vital for baby’s early growth. This is especially important in the first trimester when all of the vital organs are formed. By 10 weeks (just 5 weeks after most people find out they are pregnant) the brain, heart, kidneys, intestines and liver are already formed! By taking a prenatal, you are “covering your bases” by ensuring you are getting all of the necessary vitamins and minerals the fetus needs in those first few weeks.
You will notice the big difference between a regular multivitamin and a prenatal multivitamin is the amount of folic acid or folate that’s included. This B vitamin is crucial in forming the brain and spinal column and helps prevent a birth defect called Spina Bifida. This occurs when the spinal column does not close completely and usually happens in the first month of pregnancy, before most people know they are pregnant. Most of the time this is prevented if a woman has enough folate in her diet or if she has been taking a prenatal vitamin. This is one of the main reasons why I recommend taking a prenatal vitamin 3-6 months before you want to start trying for a family.
A prenatal vitamin is also very important for women who may not have access to a varied diet rich in fruits, vegetables and protein. This goes back to “covering your nutritional bases”, which is also important if you had a poor diet before conception, or are unable to eat a lot of nutrient-dense foods due to morning sickness in the first trimester.
I recommend a prenatal vitamin that contains folate, as opposed to folic acid. Here’s why.
Here are a few prenatals that I recommend. If a prenatal vitamin contains folic acid but not folate, that’s when I know I probably shouldn’t use that company’s products.
Vital Nutrients Pre-Natal Multi-Nutrients
Metagenics Fem Prenatal Packets
Designs for Health Prenatal Pro
If you happen to forget your prenatal one day, no worries! Just take it the next day when you remember. Our bodies are remarkable and are able to pull from our nutrient stores to help supply the baby with what they need to grow.
Here are some foods high in folate to consider getting more of throughout your pregnancy (I like to make sure I am getting enough of these foods if I am unable to take my prenatal vitamin for a day or so):
Lentils
Garbanzo Beans (Hummus)
Pinto Beans
Spinach
Asparagus
Krill Oil*
Krill oil, like fish oil, provides our bodies with DHA and EPA, which are Omega 3 Fatty Acids crucial for heart and brain health. Remember that when we are building a baby, we are building an entire brain from scratch, so of course we need Omega 3’s to help this process along and provide the building blocks for our baby. A mom’s brain and heart also needs extra support during pregnancy, so I have been taking twice the amount that I normally would.
Krill vs Fish Oil
Dr. Mercola has a great article on why he believes the research shows Krill oil is a far superior option for our health, and the environment, compared to fish oil. Check his article out here. Below are a few summary points from that article that give you a brief explanation why krill oil is superior to fish oil.
- Krill oil may be 48 times more potent than fish oil. This means you need far less of it than fish oil, as confirmed by this 2011 study published in the journal Lipids.
- Krill oil contains phospholipids, so the omega-3 fats are already in the form that your body can use. This bioavailability means krill oil is absorbed very quickly and crosses your blood-brain barrier, so is able to reach important brain structures.
- Fish oil is quite perishable and subject to oxidation, and oxidation leads to the formation of free radicals. Consuming free radicals further increases your need for antioxidants. Fish oil is weak in antioxidant content, whereas krill oil is rich in antioxidants. Krill oil contains astaxanthin—probably the most potent antioxidant in nature—which is why it is so stable and resistant to oxidation.
- Many, if not most types of fish and fish oil are now contaminated with mercury and other heavy metals, even fish that is thousands of miles away from coal plants and other environment-polluting industries. Antarctic krill is not subject to this contamination.
- Krill is also far more sustainable as a food source than is fish because it’s the largest biomass in the world, making krill harvesting one of the most sustainable practices on the planet.
Krill Oil I Recommend:
Nature’s Way Krill Oil
Probiotic*
Probiotics, or “good gut bugs” and how they work: The gut is home to billions of bacteria, good and bad. When harmful bacteria take over, they cause a variety of intestinal upsets, such as diarrhea and inflammatory bowel disease (IBD), as well as fungal infections, such as thrush (yeast). Probiotics colonize the intestines with good bacteria and keep the bad bacteria from multiplying.
A probiotic is a supplement that everyone should be taking. Women, men, pregnant women, non-pregnant women etc, but it is especially important during pregnancy. Digestion can be hindered during pregnancy, and some women may suffer from constipation and probiotics can help with this. They also help to support our immune system, which is suppressed while we are pregnant. Probiotics have also been shown to help lower the incidence of Group B Streptococcus that some women test positive for in the last weeks of their pregnancy. If they test positive, most are subjected to a round of intravenous antibiotics during labor in order to reduce the risk of their baby contracting it. This study shows that probiotics do lower the incidence!
Here are a few probiotics I recommend:
Metagenics UltraFlora Balance
Klaire Labs Ther-Biotic Complete
I recommend going to Whole Foods, or another health food store that sells probiotics in the refrigerated section of the supplement section. If the probiotic isn’t refrigerated, I wouldn’t recommend purchasing. Look for one that is for “maintenance” – ask someone at your store – that is around 15 – 25 billion CFUs (colony-forming units)
Protein Supplement
I add protein powder to my smoothie every morning, or add it to my morning coffee or water (collagen is taste-less and dissolves in cold and hot beverages!). I recommend a pregnant woman consume about 100 grams of protein/day, and this definitely helps get that done. I love using collagen peptides because it’s a very clean protein without any fillers or weird ingredients I can’t pronounce. Collagen peptides have also been shown to help reduce wrinkles and I am using it to help prevent stretch marks. Want stronger nails, healthier hair, and firmer skin? Collagen helps with that, too:)
Here are two I recommend:
Vital Proteins Collagen Peptides
Great Lakes Collagen Powder
Vitamin B Complex
If you were on a hormonal birth control before deciding to start a family, you are more than likely somewhat deficient in B vitamins. Hormonal birth controls are known to deplete the body of these crucial, hormone-balancing vitamins, so I highly recommend taking this before conception.
Vitamin B6 has also been shown to help reduce nausea and morning sickness some women suffer from during pregnancy. This study shows that the majority of women who suffered from morning sickness had significantly lower levels of vitamin B6 than women who did not suffer from nausea.
Vitamin B6 is also a hormone-balancing vitamin and helps to balance progesterone and estrogen for healthy menstrual cycles and ovulation before conception.
Check with your doctor before taking extra vitamin B6 while pregnant, or a vitamin B complex.
Here are two that I recommend:
Metagenics Glycogenics
Vital Nutrients – B6 + B-Complex
Vitamin C & Zinc
For immune support. A woman’s immune system is suppressed during pregnancy so that the immune system doesn’t reject the unborn baby. Although this is necessary to sustain a healthy pregnancy, it can result in lowered immune function and more colds and sicknesses for the mom. Taking immune-boosting vitamin C and Zinc can help.
Vitamin C
Pure Synergy Pure Radiance C
Zinc
Metagenics Zinc A.G.
Dental Health
In addition to the above supplements, I also take a few supplements for dental health. I am prone to cavities, and currently have three that I found out about right before I got pregnant that I did not want to have filled during pregnancy. Pregnancy has been shown to have a negative affect on some women’s oral health. After pregnancy a woman may notice she has developed dental cavities, or that her gums are more sensitive or inflamed. This is thought to be due to the hormone surges that occur throughout pregnancy, but I also think it makes sense that since a woman is building teeth and bones for a baby, her teeth (made of the same materials that a baby’s teeth and bones are made of) may take a back seat. With that said, I am trying to take a few extra supplements to help with mineralization of my teeth so that I hopefully do not have any more cavities after I give birth. Best case scenario, some of the decay may even improve since some of the supplements have been shown to help remineralize teeth!
What I am currently taking/using for dental health:
Standard Process Bio-Dent
Standard Process Calci-Food Powder
MI Paste – I don’t take this, I use it, but it’s honestly a pain to remember to add it to my routine before bed. It’s recommended to rub some onto the teeth and then let it sit for 20 or so minutes, then rinse out. I have done this once only. MI Paste shouldn’t be used a toothpaste, it’s used more for remineralization of the teeth (demineralization is what happens when we get tooth decay, or cavities).
I hope this list helps! I definitely recommend taking the supplements that I have placed a * next to. Please comment with questions. Some of the links above are Amazon Affiliate links – should you click on them and purchase the items, I will receive monetary compensation!
DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS FOR EDUCATIONAL PURPOSES ONLY AND SHOULD NOT BE CONSIDERED MEDICAL ADVICE. THIS INFORMATION IS PROVIDED TO HELP YOU MAKE INFORMED DECISIONS ABOUT YOUR HEALTH. IT IS NOT MEANT TO REPLACE THE ADVICE OF YOUR PRIMARY PHYSICIAN. CHOOSING A HOLISTIC APPROACH TO NUTRITION MEANS CHOOSING PERSONAL RESPONSIBILITY FOR YOUR HEALTH CARE. KATIE BENSON IS NOT LIABLE OR RESPONSIBLE FOR ANY HARM, DAMAGE OR ILLNESS ARISING FROM THE USE OF THE INFORMATION CONTAINED HEREIN.
Thanks so much ,I wanted to start my clinic at 5 months ,but am taking ifas could their be a problem.. Thanks