Prenatal and postnatal nutrition. What is in best prenatal and postnatal supplements?
You may not be aware, but I’m pregnant! We had a 5-year fertility journey which one day I will be sharing with you. Today we are thankful to be where we are! So today I want to share this video with you where I discuss the nutrients I’ve been taking and will continue to take throughout my pregnancy. Read and watch more to find out what is in the best prenatal and postnatal supplements.
Preconception and pregnancy are periods in your life where you don’t want to be low in nutrients. You want to optimize health and nutrition, both for mother and baby.
Plus, nutrition needs rise during pregnancy and with breastfeeding. What if a woman has nausea during her pregnancy? This may compromise the mother’s ability to get what she needs. This is why supplementation is crucial.
Ideally, in my patients, I’d be able to run a comprehensive nutritional analysis on them *before* conception so that we could be assured we have optimized their nutritional status. This is important for the quality of both egg and sperm.
6 key nutrients to look for in a prenatal vitamin:
Folate
Folate (not synthetic manmade folic acid) needs are high around the time of conception. Folate supports the healthy development of the fetal brain and spinal column. Supplementing with bioactive 5 methyltetrahydrofolates (5-MTHF) allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns or genetic variations in folate metabolism like those with MTHFR issues. You want a minimum of 1000 mcg. Many of my patients need much more.
Omega 3s: specifically, DHA
I often recommend omega 3s to my patients in a combination of eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). DHA intake is critically important during pregnancy for the development of the fetal brain and retina. It also helps with the development of cognitive and motor functions.
Many women, especially those here who are living in Iowa, aren’t eating fish. They aren’t getting the recommend omega 3s daily. Thus, it is recommended that pregnant and breastfeeding women consume additional DHA daily during the last months of pregnancy and while breastfeeding through the first few years of life when a baby’s brain develops rapidly. My recommendation is at least 500 mg of DHA daily. Eating organic wild-caught oily fish, nuts, and seeds can help as well.
Iron
Iron is critical for energy and oxygen delivery to a developing baby. Even the Centers for Disease Control and Prevention recommends routine iron supplementation during pregnancy. Unfortunately, many forms of iron cause constipation. Ferrochel® iron is a trademarked amino acid chelated form of iron. It has been shown to help increase and maintain levels of iron while being gentler on the stomach and colon reducing the risk for constipation. This form allows iron molecules to pass easily through the intestinal wall at a rate of 3.8 times greater than iron salt forms. The recommended dose is 30 mg/day.
Iodine
Iodine plays in the development of a baby’s nervous system and brain development. Pregnant and lactating women should take a supplement containing iodide. The recommended dose is 150 mc/day.
Vitamin D
Many pregnant women are low in Vitamin D. Vitamin D is essential for energy, bone development and even immune health. Food sources include fish, dairy and eggs. I recommend women take at least 1000 IU D3/day. Have your level checked to know what you should be taking. You may need a much higher dosage.
Choline
Choline is essential for cell membranes and cell to cell communication. In my book Your Longevity Blueprint, I focus on choline’s importance for detoxification. However, it is also important for the neurological development of a fetus. A minimum of 450 mg/day is recommended by the FDA for pregnant mothers. Choline can be found in salmon, chicken, peanut butter, cocoa powder, eggs, liver, almonds, and cruciferous veggies. If you can’t get this from your diet, supplementation is an option. This is not a nutrient typically found in a prenatal vitamin.
Personally, the product I take is “Prenatal Complete with DHA.” It provides the full complement of nutrients essential for pregnancy and adheres to the highest standards of purity, formulated to be free of common allergens, artificial colors, flavors, sweeteners, preservatives, and additives.
In summary, do you know the 6 key nutrients to look for in your prenatal and postnatal supplements? Check out my video to learn more!
Wellness is waiting. Are you ready?
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*Always share with your medical provider what supplements you are taking*
*Always share with your medical provider what supplements you are taking*
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