There was one thing I knew to do once that Big FAT positive showed up on a dollar-store brand pregnancy test: BE HEALTHY. Granted, with my first I had no idea what that meant, whereas, with my second, I barely had enough income to cover the expensive, whole, organic food I knew was best for me, especially my prenatal vitamin. Second time around, I wouldn't settle for just any old prenatal... mine was 60 bucks for 90 capsules, taking 3 capsules daily. I figured most people thought I was insane. Come to find out... I was.The common marketing used with prenatal vitamins is that they "fill in the weak spots" of what you're not getting in your daily nutrition. However, not only are the nutrients in multivitamins harder for your body to utilize and absorb, but not all of the minerals and vitamins in there work together. I know, I know... I've uttered the ultimate blasphemy. "Are you telling me I shouldn't take a prenatal vitamin?" *GASP!*
Absolutely not. If you want to take a horse pill or a fistful of vegetarian capsules, I am not going to stop you. If I'm being honest, it's not going to hurt you or baby (unless you get a prenatal of poor quality). In fact, there is still benefit to taking a prenatal vitamin, though William's Obstetrics calls these benefits "meager".
"The practice of supplying vitamin supplements prenatally is a deeply ingrained habit of many obstetricians, even though scientific evidence to show that the usual vitamin supplements are of benefit to either the mother or her fetus is quite meager."
You're still going to get trace amounts of the good stuff, but not really enough to make a difference. So hows about we focus on which vitamins you should be taking, but let's also look at ways to take your vitamins in a plethora of creative ways.
1. Iron
I think everyone knows this one. How many times over is your blood supply supposed to increase during pregnancy? Like a million? So keeping the health and production of your RBCs (Red Blood Cells) at top notch quality is pretty important. Pregnancy-induced anemia can be pretty common, but a severe version of this condition can cause growth and development to slow down and create unnecessary risk for labor and birth. Even if you don't have a history of hypoglycemia, anemia, or low blood pressure, taking an iron supplement during pregnancy is almost always a good idea.
Recommended route: I prefer a liquid, plant-based supplement. It's easier to assimilate into your system, goes great with some morning OJ, and is customizable to YOUR pregnancy needs, versus a pill that comes in finite doses.Favorite Brand: Gaia Herbs
Features: Sweet taste, easily taken with juice or favorite cold beverage, comes with medicine cup, plant-based for vegetarians, vegans, and those with allergies, more iron is absorbed due to food-like state, and dosage is customizable according to iron consumed from daily nutrition.
2. Collagen
Way back when, I wish someone had grabbed me by the shoulders and told me to take a collagen supplement. This amino acid has too many benefits to list, but here are my favorites... aside from it being nearly impossible to overdose on, collagen is high in protein (2 tablespoons can be up to 20g, depending on the brand!), improves the durability, resilience, and flexibility of those handy uterine muscle fibers, builds up both your and your baby's bones and teeth, improves brain power, and can even make you prettier!
Yeah, you read that right: not only can a healthy intake of collagen boost blood flow (aiding in that gorgeous, natural blush you've got going on there), but it can also decrease the severity of stretch marks, create softer, more supple skin, help your hair and nails to grow without breaking or splitting, AND even help your hoo-hah to recover better after birth. This can be especially helpful if you tore or needed an episiotomy during labor. Collagen is generally helpful in healing wounds of all kinds. However, taking collagen can also help to prevent tearing of the gooch to begin with, as it adds to the elasticity of your perineal muscle. Is there anything this supplement can't do??
Another upside is the many options available for taking collagen. Whether you are seeking a vegan or vegetarian supplement, liquid, powder, or pill, tasteless or flavored, collagen supplements come pretty much any way you want them! They are even available as an additive to your favorite protein shake or in the form of bone broth. I promise I will write a post later going into more detail about collagen, but for now, here's how I take mine:Favorite Brand: Ancient Nutrition
Features: Non-GMO, gluten/dairy/soy/nut/grain-free, developed by Dr. Axe, a health guru known for his line of nutritional products that are specifically oriented toward healing and maintaining gut health, contains collagen types I, II, and III, as well as other complimentary nutritives and without any unhealthy or undesirable preservatives or additives (like fructose).
3. DHA/Omega 3/6/9
Okay, so technically, these are two supplements, but they go hand-in-hand when you're talking about protecting your and baby's neural pathways. The internet is rife with information on DHA and Omega 3s, but they don't often explain the difference between the two are AND the fact there also Omega 6s and Omega 9s. Omega oils are know as EPAs and if you want to understand the difference between EPAs and DHA, you can explode you brain here.Both can help protect your growing baby from developing neural tube deformities that can lead to things like ADD & ADHD, Cerebral Palsy, Down Syndrome, and Autism. It can also help Mom as she begins to experience the dreaded "Pregnancy Brain" (fun post on that to come).
Favorite Brand: Raw Green Organics
Features: Gluten/dairy/GMO/Fish-free, DHA and Omegas 3, 6, AND 9, vegan formula from flaxseed, thistle, and borage, for those with iodine/seafood/marine sensitivities. Also made by Raw Green Organics, a company with an entire line or organic supplements and health products. Bonus: you only need to take this once per day!
4. Vitamin D
In 2010 a study from the Medical University of South Carolina, 350 pregnant women participated in a double-blind to observe both the benefits and detriments of high dosages of vitamin D... 4000 IU, to be precise, when the previous recommendation sat at 400 IU, with a maximum dosage being 2000 IU. What happened? Women taking 4000 IU until delivery had less pre-eclampsia, gestational diabetes, infections, hypertension, hypovolemia, and premature babies, with no side effects!
Needless to say, we now know that vitamin D is pretty crucial. And being deficient in vitamin D? Well, it's about as bad as 4000 IU was good. Women with a vitamin D deficiency can experience low energy, higher rates of breast and skin cancer, babies with higher chance of severe jaundice, milk supply issues, depression, blood pressure issues... and the list goes on! So do your mood a favor and get some sunshine (oh, yeah, did I mention the most natural, organic form of vitamin D comes from the sun?) and the boost those effects with a nice supplement.Note: Vitamin D is known to boost Calcium absorption, but this can inhibit Iron utilization. Be sure to take your Vitamin D, either without Calcium, or at a different time than your Iron!
Favorite Brand: (Besides sunshine...) Sun Drops
Features: Organic, made with heart-healthy safflower oil, non-GMO, 1 drop is a full 1000 IU, with approximately 2000 drops per bottle, tasteless, so you can add this to a cup of yogurt, a smoothie, or any other beverage.
5. Magnesium
So we all know what the largest organ is in the human body... or do we? If you looked at your husband's package after that question, way to go, girl! At least we know how you got into this predicament, don't we? *wink, wink* Unfortunately, that's not it. It's your skin! Which makes getting this next nutrient pretty easy and effortless. There are tons of forms of magnesium, some with more side effects than others. Magnesium Citrate, for example, can have a laxative effect... pretty unpleasant when you're just trying to getting in your vitamins, right?
So before I spill off this awesome supplement, let's talk about the importance of magnesium. Like our four previous nutrients, this one, though last on our list, is certainly not least! Magnesium has multifaceted benefits, but more impressive than its uses, are the things we experience as a result magnesium deficiency. Migraines, heart issues, blood sugar issues, neurological issues (ADHD, brain fog, etc), constipation, muscle weakness, seizures, depression, just to name a few! In fact, chocolate, a treat high in its magnesium content, is one of the most common cravings. Its estimated that 80% of the western world is magnesium deficient!
So what happens when you enhance your day with a little mag boost? Well, for one, it improves blood circulation for less Restless Leg Syndrome (RLS), limbs falling asleep, and muscle cramps. However, my favorite side effects of magnesium are it's ability to reduce you chance of developing eclampsia, improving your body's ability to heal wounds, and, get this... increase your pain threshold. So for those of you considering natural birth and maybe a little wary of contractions and the discomfort they cause, this is a great supplement to be using! But I digress...So back to the original story (your largest organ: the skin), what kind of magnesium might you take? While many supplements can come in drops, gummies, oral liquids, etc., you can find magnesium in these forms and flakes and topical oil!
Favorite Brand: Magnum Solace
Features: Simple, topical spray, sourced from the legendary Dead Sea, know for its multitude of health-enhancing applications and benefits, no added fillers or preservatives, is enhanced with the use of coconut oil.
Honorable Mentions
These didn't make it in our list, but are still wonderful supplements worth considering adding to your daily regimen!
- Chromium
- Phosphorus
- Vitamin K
- B-Complex
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