Choosing a prenatal supplement
Chances are if you have ever been pregnant you have been told that you need to take a parental supplement but were you ever told why, for how long, what to look for or when to start taking it? Or that not all prenatal supplements are created equal? Or that the prenatal supplement that you were recommended to take from the local supermarket might not be in your best interest?
Yep, I didn’t have any of this explained to me either. I was told to just get whatever I could from the supermarket and as long as it had folic acid in it it was fine (which you will come to learn is definitely NOT fine).
I am hoping that this post will help you feel better informed and help you understand why you are asked to take a prenatal supplement, why the supermarket prenatal supplement might not be right for you and how to choose one that has your health and best interests in mind.
Why do you need to take a prenatal?
Think of it as a nutritional insurance policy or a way to fill in the gaps of any nutrients that you might not be getting enough of. Remember, you are growing a baby here, a real life person, until now you have only needed enough nutrients to keep yourself healthy and well, now not only do you need to keep yourself healthy you also need enough nutrients to grow and keep your baby healthy. To do this your body and your diet may need a little bit of a helping hand, just to make sure you're not missing any important nutrients. Just to be clear, this is in no way a replacement for a healthy diet, just a little helping hand to take the pressure off.
When should you start prenatal supplement and when should you stop taking it?
Ideally you should be taking your prenatal supplement at least 3 months before conception to ensure that your body is adequately prepared to make and carry your baby. Additionally, I believe that it is important to mention that for almost all women unless your prenatal supplement also contains an activated folate (not folic acid, more on this below), which many of them do not, you may require additional supplementation. It is recommended that you consume an activated folate supplement for at least 3 months prior to conception and throughout your first trimeter to reduce the risk of neural tube defects. An example of one is linked here. However, accidents do happen so as soon as you find out that you are pregnant you should start taking a prenatal supplement with an activated folate included or a prenatal and an additional activated folate supplement.
You should continue to take your prenatal supplement the entire time that you are breastfeeding to help support your body and to help ensure that you and your baby are getting the nutrients that you both need.
If you are not breastfeeding you should continue to take your prenatal supplement for at least 6 weeks after birth to help replenish your stores lost during pregnancy, labour and birth.
The truth about most prenatal supplements
Most prenatal supplements are not created with your best interests in mind. Many of them contain synthetic ingredients which do not absorb well and fail to take into account how nutrients are absorbed by the body. For instance calcium inhibits the absorption of iron so when a supplement contains both iron and calcium it leads you to believe that you are taking a healthy dose of iron when in fact you are getting very little benefit from that iron.
Additionally, most prenatal supplements don't care about your overall health and wellbeing. For instance many prenatal supplements contain a type of iron called ferrous fumarate or ferrous sulfate which can actually cause gastrointestinal issues and constipation. And given that many women suffer from nausea and constipation during pregnancy, consuming a synthetic form of iron is not helping the situation.
So what should you be taking?
To be honest there is no one size fits all prenatal supplement and supplementation should always come second to diet.
But there are a few general guidelines that can help guide your decision when choosing a prenatal supplement.
Quality really matters when it comes to a prenatal supplement. Try to look for a whole food and preferably organic supplement. Whole food vitamins and minerals absorb better than synthetic ones.
Avoid ‘one a day’ supplements. These supplements don't usually have enough nutrients to make a significant impact and they also don't absorb as well. Supplements that split the serving size into 2-3 tablets or capsules are better absorbed by the body.
Does not contain filler ingredients like soybean, sucrose and artificial colourings.
Contains folate NOT folic acid. Now I know most of you are going to say “my doctor told me I need to take folic acid to help reduce the risk of neural tube defects and cleft palate” and yes this is correct BUT folic acid is the synthetic version of folate and is found in most supplements and fortified foods. However, it can actually have major health impacts if you consume too much (study) . Now I am not going to go into depth about this now, but if you would like more information on the effects of folic acid vs folate have a read of the 2 blog posts and study that I have linked.
Below I have listed and linked a few different prenatal supplements for you to investigate for yourself. However, before choosing any supplement it is important to take into account your current diet, lifestyle, deficiencies, pregnancy and birthing history, other supplements you are taking and your unique needs. Each of these supplements are different, they have their strengths and weaknesses and contain different amounts of various nutrients. Which is why it is strongly recommended that you speak to a health professional first so that they can help you choose a supplement specific to you and your needs.
My kind organics- They also do a ‘one a day’ supplement which I do not recommend.
Juice Plus This is not a specific prenatal; however, depending on which package you choose can provide more than enough nutrients to support a healthy pregnancy.
As you can see there are many good options available that are better for you than the typical supermarket supplement, but there are also many factors that come into play when it comes to choosing a prenatal supplement. If you still aren't sure which supplement is right for you you can book a consultation with me here. I will help you find one that is suitable for your current stage of motherhood from preconception through to postpartum, to ensure that you continue to Glow and Thrive throughout your pregnancy and postpartum journey.
