Preparing for pregnancy and conception can be exciting, nerve wracking, and stressful. There is a lot at play as couples prepare their bodies for this new journey, but usually the only thing we think of is a prenatal vitamin. Our bodies do, in fact, benefit from prenatal supplements, but many of us don’t know where to start. The aisles of your grocery store are packed with different brands containing different dosages, making it difficult to decide which is best. So let’s dive into what nutrients to look for when choosing your prenatal vitamin, as well as other supplements that provide the necessary support for pregnancy.

All About The B Vitamins

When you look at a standard prenatal vitamin you will notice that it is loaded with B vitamins. All of these are important, but especially vitamin B9. Both folate and folic acid are forms of vitamin B9, which is an essential nutrient for preventing neural tube defects. The difference lies in that folic acid is a synthetic form, which is then converted in the body to methyltetrahydrofolate. In this folate form, the body is then able to utilize it. The research on folate & folic acid is extensive, showing that supplementation beginning 2-3 months before conceiving decreases the risk of miscarriage, preeclampsia, low birth weight, and stillbirth.

The Addition of Choline

Another nutrient that plays an important role in neural tube and brain development is choline. Choline is a nutrient most commonly found in eggs. The recommended daily intake of choline in pregnancy is about 450 mg, but most pregnant people do not reach that daily recommendation. Choline is also passed through the breastmilk in high amounts, which can lead to maternal depletion. If you take a look at your prenatal, you may notice that choline is not included. More and more brands are starting to include choline, but it has yet to become the standard for prenatal nutrition. Current daily intake recommendations are 450 mg for pregnancy and 550 mg for lactation.

The Importance of Vitamin D

Vitamin D is a fat soluble nutrient with many different functions throughout the body. In terms of pregnancy, it is involved in the growth and development of bone and tooth enamel. It also is supportive in embryo implantation and pregnancy maintenance. Studies suggest that low vitamin D levels increase the risk of preeclampsia, pre-term birth, gestational diabetes, and even postpartum depression and anxiety. Low vitamin D can also lead to health effects on baby, such as tooth and dental defects.

Inadequate vitamin D levels are very common in the US, especially up North, which is why supplementation is often recommended. The current recommended daily allowance is 600 IU, but newer research suggests that a dose of 2000-4000 IU may be more optimal. Vitamin D is not one size fits all, so testing your level is the best option.

Not Enough Omegas

You’ve likely heard of omegas or omega-3s; sometimes it is simply referred to as fish oil. Omega-3 fatty acids are an essential nutrient for supporting many different functions in the body. Some of the most notable functions include hormone balance, mood support, inflammation modulation, and brain health and development. Safe to say that they are a big deal, but nearly 95% of people in their childbearing years do not get enough. During pregnancy, the body requires quite a bit of omega-3s, so it is important to begin supplementing prior to conception. This way, we can ensure adequate intake and reduce postnatal depletion.

Nutritionally, the best sources of omega-3s are small, cold water fish like sardines, anchovies, salmon, herring, and mackerel. When looking at a supplement bottle, you’ll notice that omega-3s come as EPA and DHA. Both are essential. DHA is more commonly used during fetal brain development, and EPA is associated more with maternal mood and postpartum recovery. The American Pregnancy Association recommends 300 mg of DHA daily. Supplementing with omega-3s before conception and into postpartum is very supportive. It is also beneficial for male partners as it improves sperm motility and concentration.

About the Author

Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!

Disclaimer

The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.