6 Prenatal Vitamins I’m Taking as a Registered Dietitian
During pregnancy, our body requires an extra amount of certain nutrients that help to support the growth and development of the baby. While these nutrients can be obtained from food, we may not be able to fully meet the increased needs due to diet and the amount that would need to be consumed. While I personally still try to prioritize nutrient-rich foods, taking certain vitamins and minerals can help support the increased demand during pregnancy when a women’s needs increase. Here is a list of the 6 vitamins and minerals I’ve been prioritizing throughout my own pregnancy:
Needed Prenatal Multi Capsules - Needed is a high quality brand making a variety of vitamins and supplements to support fertility, pregnancy, and postpartum. Not all prenatal vitamins are created equal, but Needed is a great comprehensive option for prenatal vitamins. Their prenatal multi capsules are optimally formulated with 24 vitamins and minerals in proper doses and forms for maximal absorption and use in the body, including vitamin A, choline, folate, and iodine. To be clear, folate and folic acid are not the same thing. Let me explain. Folic acid is a synthetic form of folate and can not readily be used by the body. Folic acid must be converted to the methylated form of the vitamin in order to be used. It is shown that up to 60% of people have a genetic variation called MTHFR that prevents the conversion of folic acid to the methylated form that can be used. Needed prenatal supplies the methylated form of folate, allowing even those with the MTHFR gene variation to properly absorb and use this nutrient.
Needed Choline - Since the Needed prenatal capsules don’t supply 100% of choline needs during pregnancy, I’ve been taking supplemental choline. I don’t take it daily because I do prioritize eggs, with the yolk, in my diet which is a natural source of choline. If you only eat the egg whites you are missing out on choline and so many other benefits, so be sure to eat the yolks! Now, you’ve probably heard that folic acid is important for preventing neural tube defects. But, have you ever heard of choline? Most likely not. Choline is equally as important in preventing neural tube defects and supporting baby’s brain development.
Needed Iron - Iron needs are 1.5x higher during pregnancy due to a huge increase in red blood cell production and to support oxygen supply to baby. The Needed prenatal does not supply iron, which is why I take it separately. Needed’s iron is ferrous bisglycinate, which is a type of iron that has been shown to increase hemoglobin concentration and have less unwanted GI symptoms, such as constipation, nausea, and heartburn. To increase absorption of iron, consume with vitamin C rich foods, including citrus, tomatoes, bell peppers, berries, kiwi, etc. Additionally, avoid taking iron supplements with calcium supplements or sources because iron and calcium compete for absorption.
Omega-3 Fatty Acids - DHA, which is a specific type of omega-3 fatty acid, is essential to obtain through diet and/or supplements to support baby’s brain and eye development in utero. At minimum, aim to get 300 mg of omega-3’s per day, especially during the second half of pregnancy. The one I take supplies 875 mg of DHA. I don’t take daily, but usually every other day and also incorporate sources of omega-3’s in my diet including salmon, grass-fed beef, and pasture-raised eggs. Omega-3’s also help prevent risk of pre-term birth, preeclampsia, and postpartum depression.
Beef Liver - Desiccated beef liver is essentially a multi-vitamin, packed with iron, choline, folate, vitamin B 12, and so many other vitamins and minerals. If you consume beef liver, that is amazing. I however, have not been able to get myself to try actual beef liver, therefore, utilize capsules every few days. The benefit to beef liver compared to an actual multivitamin, is that the vitamins and minerals are all naturally occurring in their most bioavailable forms. The risk of toxicity is reduced compared to taking multivitamins where the vitamins supplied are often the synthetic forms.
Magnesium - Most people are often deficient in magnesium at baseline. During pregnancy it can be even more common to be deficient in magnesium. Magnesium can help reduce risk pregnancy complications including preeclampsia and low birth weight. In addition, it can also help manage symptoms of pregnancy such as leg cramps and constipation. I experienced very intense leg cramps all throughout my second trimester. I’ve been using Magnesi-Om by Moon Juice as a nightly beverage during my night-time routine. Now that it is cooling off, I’ve been drinking Needed’s Sleep + Relaxation Support tea hot in the evenings. Both of these options have a form of magnesium that provide some laxative support, so if you’re experiencing pregnancy constipation, adding in magnesium citrate can be helpful.
If you want access to my full pregnancy stack, click here. You’ll get access to my Fullscript where you can create an account and receive any of these prenatal supplements or any other vitamins, supplements, etc. for 15% off, all the time. Note, I am not affiliated with any of these brands, however, I do receive a small commission when orders are placed through my Fullscript.
This article is intended to share what I’m taking and why, but it does not replace real medical advice. I am a credentialed registered dietitian, but I am not your dietitian. I do not know your diet and specific nutrition needs. Speak with a registered dietitian or medical professional before taking any supplements, especially when pregnant.
