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Preparing for pregnancy by ensuring proper nutrition is essential for supporting a healthy pregnancy and promoting the well-being of both the mother and baby.
Consuming the proper nutrients, ideally beginning before conception, helps to create a strong foundation for fetal development and can reduce the risk of complications during pregnancy.
Key nutrients such as folic acid, iron, calcium, and omega-3 fatty acids play crucial roles in supporting reproductive health, building nutrient stores, and preventing birth defects like neural tube defects. A well-balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats ensures that the body is adequately prepared for the increased nutritional demands of pregnancy. Additionally, maintaining a healthy weight and addressing any nutritional deficiencies prior to conception can improve fertility and lead to better outcomes for both mother and child. Consulting with a healthcare provider or dietitian can help ensure that pre-pregnancy nutrition is optimized for a smooth and healthy pregnancy journey.
In this blog post, we will discuss our midwife's favorite supplement recommendations and why they are important to support a healthy pregnancy and postpartum experience.
Prenatal Vitamin with Methylated Folate
Taking a prenatal vitamin with methylated folate is crucial during pregnancy to support both maternal health and the proper development of the baby. Folate, a B-vitamin, plays a key role in cell growth and DNA formation, making it essential during periods of rapid development like pregnancy. Methylated folate, the bioactive form of folic acid, is particularly important for women with certain genetic variations, such as the MTHFR mutation, which can make it difficult to convert synthetic folic acid into its usable form. By taking a prenatal vitamin with methylated folate, mothers can ensure that their bodies have the active form of this vital nutrient to support the baby’s brain, spinal cord, and overall neural tube development, helping to prevent birth defects like spina bifida and anencephaly. Additionally, prenatal vitamins often include other essential nutrients, such as iron, calcium, and DHA, to promote the overall health and well-being of both mother and baby.
Recommended Brands: Smarty Pants, Mama Bird.
Omega-3: 3000mg per day
Consuming omega-3 fatty acids during pregnancy is vital for the healthy development of the baby and the overall well-being of the mother. Omega-3s, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), play a crucial role in the baby’s brain and eye development, as well as the formation of the nervous system. Adequate intake of omega-3s has been linked to improved cognitive function and visual acuity in infants and may also reduce the risk of preterm birth. For the mother, omega-3s can help support heart health, reduce inflammation, and can even lower the risk of postpartum depression by supporting optimal brain function. Since the body cannot produce omega-3s on its own, they must be obtained through diet or supplements. Foods like fatty fish (e.g., salmon, mackerel), walnuts, flaxseeds, and fortified eggs are excellent sources. Pregnant women should consult their healthcare provider to ensure they are consuming safe and adequate amounts of omega-3s, especially from fish, to avoid exposure to mercury or other harmful contaminants.
Sources: Cod liver oil, fish or krill oil, borage oil, flax oil, flax or chia seeds, Barleans fish oil.
Vitamin D3/K2: 5000 IUs per day
Consuming vitamin D3 and K2 during pregnancy is essential for supporting the health of both mother and baby. Vitamin D3 plays a critical role in calcium absorption, helping to build strong bones and teeth in the developing baby while also supporting the mother's bone health during pregnancy. It strengthens the immune system, reduces the risk of gestational diabetes, and may help prevent complications like preeclampsia or preterm birth. Vitamin K2 works in synergy with D3, directing calcium to the right places—like bones and teeth—while preventing it from depositing in soft tissues and blood vessels, which can lead to calcification. Together, these vitamins support optimal skeletal development and cardiovascular health for both mother and baby. Since deficiencies in D3 and K2 are common, especially in individuals with limited sun exposure or diets lacking in nutrient-dense foods, supplementation may be necessary.
Recommended Brands: Thorne Research, Nordic Naturals, NOW Foods, Carlson Labs.
Magnesium Citrate: 400mg at bedtime
Magnesium citrate is an important supplement to consider during pregnancy, as magnesium plays a vital role in supporting numerous physiological functions for both mother and baby. This mineral is essential for maintaining healthy muscle function, regulating blood pressure, and supporting proper nerve function. During pregnancy, magnesium helps reduce the risk of complications such as preeclampsia, preterm labor, and leg cramps, which are common discomforts experienced by expectant mothers. Additionally, magnesium citrate can aid in preventing constipation, a frequent issue during pregnancy, due to its gentle laxative effect. Adequate magnesium levels also contribute to the baby’s bone and muscle development. Magnesium citrate, a highly bioavailable form of magnesium, ensures effective absorption and utilization by the body.
Recommended Brands: Calm, Nature Made.
Desiccated Beef Organs (capsules)
Desiccated beef organ capsules are a nutrient-dense supplement that can be highly beneficial during pregnancy, providing essential vitamins and minerals in their natural, bioavailable form. Made from grass-fed, freeze-dried organs like liver, heart, kidney, and spleen, these capsules are rich in iron, vitamin A, B vitamins (including B12), zinc, and other critical nutrients that support maternal health and fetal development. Iron is particularly important for preventing anemia and ensuring adequate oxygen delivery to the baby, while vitamin A supports cell growth, immune function, and organ development. The B vitamins, especially B12, promote healthy brain and nervous system development in the baby and help maintain the mother's energy levels. Zinc is crucial for immune health and tissue repair. For mothers who struggle to consume nutrient-dense foods or organ meats directly, desiccated beef organ capsules offer a convenient and effective way to meet nutritional needs. However, it’s important to choose high-quality, grass-fed sources and consult a healthcare provider before use to ensure safety and proper dosing during pregnancy.
Recommended Brands: Ancestral Supplements, Heart & Soil. Paleovalley, Perfect Supplements, Vital Proteins, Codeage.
Methylated B-12: 500mcg Daily(not with vitamin C)
Vitamin B12 plays an essential role in red blood cell formation, DNA synthesis, and proper nervous system function. The methylated form of B12, known as methylcobalamin, is the active and bioavailable form of the vitamin, making it especially beneficial for women with certain genetic variations, such as the MTHFR mutation, which can impair the body’s ability to process synthetic B12. During pregnancy, adequate B12 levels are vital for the baby’s brain and nervous system development and can help prevent neural tube defects and other birth abnormalities. It also supports the mother’s energy levels and reduces the risk of anemia, especially when combined with folate. Since B12 is primarily found in animal products, supplementation may be particularly important for women who follow vegetarian or vegan diets.
Recommended Brands: Jarrow Formulas, Pure Encapsulations, Solgar, Thorne Research, Seeking Health.
Daily Probiotic
Taking a daily probiotic supplement during pregnancy can provide numerous benefits for both the mother and baby by supporting gut health and overall well-being. Probiotics help maintain a healthy balance of gut bacteria, which is essential for proper digestion, nutrient absorption, and immune function. During pregnancy, hormonal changes can often lead to digestive discomforts like constipation, bloating, and acid reflux, and probiotics can help alleviate these symptoms by promoting regular bowel movements and reducing inflammation in the digestive tract. Additionally, a healthy gut microbiome can support the mother's immune system, lowering the risk of infections. For the baby, probiotics may positively influence the development of their microbiome, which begins in the womb and continues during birth. This can contribute to a reduced risk of allergies, eczema, and other immune-related conditions later in life. Probiotics may also help reduce the risk of pregnancy complications such as gestational diabetes or bacterial vaginosis. Always choose a high-quality, pregnancy-safe probiotic and consult a healthcare provider to ensure it meets individual needs.
Recommended Brands: Femdophilus.
Additional Complementary Supplements to Consider:
Sea vegetables: 1-2oz. per week for iodine and trace minerals
Sources: kelp, nori (sushi) sheets, dulse, chlorella/spirulina.
Coconut Water for electrolytes
Add: molasses, sea salt, mint chlorophyll
Chlorophyll: 2 TBSP per day or equivalent caps daily
Vitamin C: 1000mg per day
Zinc: 25mg per day
Selenium: 2 Brazil nuts or 50mcg per day
Herbal Teas: Red Raspberry Leaf, Nettle Leaf, Hops, Alfalfa, Lemon Balm, Chamomile
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