As a chiropractor with a passion for holistic wellness, I understand the profound impact that nutrition can have on overall health, especially during the miraculous journey of pregnancy. Let’s explore what to look for in a prenatal vitamin to ensure that you and your baby receive the nourishment you need.
The information provided below is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Links throughout this blog may also contain affiliate links. Please be assured, that these are all products I personally use and/or recommend. There is no additional cost to you, and often times when you use my link, you will save money with my exclusive discounts and coupons.
Who Would Benefit from Taking a Prenatal Vitamin?
Prenatal vitamins are specially formulated supplements designed to meet the unique nutritional needs of women who are planning to conceive, pregnant, or lactating. They provide essential vitamins and minerals crucial for fetal development and maternal well-being. Women who are planning to become pregnant can benefit from taking prenatal vitamins to ensure their bodies are adequately prepared for the demands of pregnancy. Additionally, expectant mothers, especially those with dietary restrictions or aversions, may find prenatal vitamins beneficial in bridging nutritional gaps and supporting the optimal growth of their developing babies. Women who are breastfeeding can also benefit from continued prenatal vitamin use to replenish nutrient stores depleted during pregnancy and to support the nutritional needs of both mother and infant. Ultimately, prenatal vitamins play a vital role in promoting a healthy pregnancy and contributing to the overall well-being of both mother and child.
What to Look for in your Prenatal Vitamin
- Whole Food Ingredients:
Look for prenatal vitamins that contain whole food ingredients rather than synthetic alternatives. It is important that nutrients are in their natural form, as they are often more bioavailable and better absorbed by the body. Seek out vitamins that include whole foods such as fruits, vegetables, and herbs to complement essential vitamins and minerals.
- Methylated Forms of B Vitamins:
When possible, choose a prenatal vitamin with methylated forms of B vitamins, such as methylfolate and methylcobalamin. This is crucial for individuals with MTHFR gene variations, as it ensures proper absorption and utilization of these vital nutrients, supporting the baby’s neural development and preventing complications.
- Adequate Choline Content:
Choline is a key nutrient often overlooked in traditional prenatal vitamins. It plays a large role in fetal brain development and there is generally an increased need for choline during pregnancy. Look for a prenatal supplement that includes choline to support your baby’s cognitive function and prevent neural tube defects.
- Proper Iron and Vitamin D Levels:
While iron is essential for preventing anemia during pregnancy, too much can be harmful. Taking appropriate iron levels and pairing it with vitamin C will help to increase the absorption of iron. Additionally, ensure that your prenatal vitamin provides adequate vitamin D, which is crucial for calcium absorption and bone development in both you and your baby.
- Omega-3 Fatty Acids:
Omega-3 fatty acids, particularly DHA, plays a huge role in supporting fetal brain development. Choose a prenatal vitamin that includes a sufficient amount of DHA derived from fish oil or algae, or consider supplementing with a separate omega-3 supplement to meet your specific needs.
- Avoidance of Harmful Additives:
Be mindful of harmful additives, preservatives, and artificial colors present in some prenatal vitamins. Opt for clean, well-formulated supplements without unnecessary fillers that may compromise the quality of the product.
What Prenatal Vitamins do we Recommend?
The Most Comprehensive Formula
Seeking Health Optimal Prenatal
Pros:
- When comparing this prenatal to others, it contains more nutrients in their bioavailable form and dosing that reflects the current research.
- It also contains a fair amount of Vitamin D, which means you may not need to take an additional vitamin D supplement
Cons:
- It requires you to take 8 capsules per day
- It does not contain iron. If you & your care team feel you need to take an iron supplement, you will have to take that separately. Here is a great iron supplement to consider.
If you don’t love taking pills, or you are struggling with morning sickness they offer the prenatal with a protein powder. It has all of the same nutrients and you may find it easier to take.
Still Good, with Fewer Pills
Pros:
You only need to take 3 pills per day
It includes iron in this formulation. However, if you’re someone who doesn’t need iron with your prenatal, consider Seeking Health Prenatal Essentials instead.
Cons:
It doesn’t contain any choline or vitamin K2 and is lower than we’d like to see in iodine and selenium. These are nutrients you can get from a well balanced diet, or may consider taking additional supplements for.
Omega Fatty Acids
As mentioned above, getting EPA and DHA are important nutrient that is needed for women of childbearing age. However, it is not a nutrient included in prenatal vitamins as it doesn’t formulate well with it. (It’s a liquid, which means it is hard to mix with everything else!). You can often get enough of these nutrients in your diet by consuming 12 oz of fatty fish, like salmon, a few times per week, choosing grass-fed beef, and eggs from pasture raised chicken. But if you’d like to add a Fish Oil supplement in, you’d like to get a minimum of 300 mg/day of DHA. Nordic Naturals Ultimate Omega is my favorite to recommend.
Choosing the right prenatal vitamin is a crucial step in supporting a healthy pregnancy and ensuring the well-being of both you and your baby. If you’re looking for more guidance on selected prenatal vitamins or understanding prenatal nutrition, check out Real Food for Pregnancy. It’s one of my favorite books to use as a resource!
Remember, nourishing your body with the right nutrients lays the foundation for a vibrant and healthy pregnancy journey.