Prenatal Vitamins: What to Look For Before and During Pregnancy
Updated: 43 minutes ago
Whether you are trying to conceive or just saw a positive test, choosing prenatal vitamins can feel overwhelming. The shelves are full of options, and labels do not make it easy to compare. Here is a simple guide to what matters most.
Always talk with your OB, midwife or doctor before starting or changing supplements during pregnancy, and bring your bottle to your appointments so they can see exactly what you take.
When to start prenatal vitamins
Ideally, start at least one to three months before you try to conceive. The baby's brain and spinal cord form in the first weeks of pregnancy, often before you know you are pregnant. The CDC recommends that anyone who could become pregnant get 400 micrograms of folic acid every day.
Key nutrients to look for
Folate. Helps prevent neural tube defects. Many prenatals use an active form, methylfolate, which some people absorb more easily.
Iron. Your blood volume rises a lot during pregnancy, and low iron is common. Your provider may check your levels and suggest more.
Iodine. Important for your baby's brain and thyroid development. Many prenatals leave it out, so check the label. The American Thyroid Association recommends a supplement with 150 micrograms.
Vitamin D. Supports bone health for you and your baby.
Choline. Supports brain development, and most prenatals contain less than you need, so food sources like eggs matter.
Omega-3 DHA. Supports the baby's brain and eye development. If you do not eat fish twice a week, a fish oil supplement can fill the gap.
What to avoid
High doses of vitamin A in the retinol form. Beta-carotene is the safer form.
Herbal blends that have not been cleared by your provider.
Doubling up on multivitamins. A prenatal already covers your multivitamin needs.
Tips for nausea
If your prenatal upsets your stomach, take it with food, try it at night, or split the dose between meals. Ginger tea and small, frequent snacks also help many people. If you cannot keep food or water down, call your provider.
Shop the Prenatal Foundation plan
In the Ocean Ki Wellness Shop, Dr. Jen Jackson, DACM, built the Prenatal Foundation plan with Thorne Basic Prenatal, which includes active folate, iron and iodine, plus Super EPA fish oil for omega-3s. Choose "Trying to conceive or pregnant" on the shop page, or get the Prenatal Foundation plan from Dr. Jen's Thorne store. Please show the plan to your OB or midwife before you start.
Acupuncture before and during pregnancy
Acupuncture is a gentle, drug-free option many people use while trying to conceive and during pregnancy, for nausea, back pain, sleep and stress. Learn more in How Acupuncture Supports Pregnancy Health for Mom and Baby.
Book a visit at Ocean Ki Wellness in Middletown or Warwick, Rhode Island.
These statements have not been evaluated by the Food and Drug Administration. This article is for education and is not a substitute for advice from your own health care provider.
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