How to choose a high quality prenatal supplement
Whether you are on your preconception journey, pregnant or postpartum, choosing a high quality prenatal supplement is crucial to ensure you and your baby are receiving the essential nutrients required. Prenatal supplements are designed with specific nutrients required to meet a woman’s needs during pregnancy and to replenish her stores after birth. They are not to replace a healthy diet, but to fill any nutritional gaps and support your baby's development. However, with so many options available, choosing the right prenatal supplement can be overwhelming. In this blog, we'll explore how to select a high-quality prenatal supplement that meets your needs and supports a healthy growing baby. Keep reading below to find my favourite brands.
Here are my top tips for choosing a high quality supplement:
Look for high quality ingredients (HINT: avoid folic acid)
You want to avoid as many poor quality synthetic nutrients as possible and instead opt for high quality ones or supplements sourced from 100% organic wholefoods. One of the easiest ways to work out if a supplement is poor quality is if it contains folic acid. Around 50% of people can’t utilise this synthetic form of vitamin B9. Folate is essential to take during preconception and the first trimester, so instead opt for the active form of methylated folate (5-MTHF).
Look for essential nutrients
A high-quality prenatal supplement should contain a comprehensive blend of essential vitamins and minerals, including:
Folate (Vitamin B9): Essential for fetal development and reducing the risk of neural tube defects.
Iron: Supports red blood cell production and prevents anemia during pregnancy.
Calcium: Important for bone health and development.
Vitamin D: Helps the body absorb calcium and supports immune function.
Omega-3 Fatty Acids (DHA in particular): Promotes brain and eye development in the baby.
Probiotics: Support a healthy gut microbiome for both mama and baby, aiding in digestion and immune function.
Iodine: Essential for thyroid function and brain development in the baby, preventing cognitive impairments.
Choline: Supports brain development and cognitive function in the baby, particularly crucial during early pregnancy.
Magnesium: Helps regulate blood sugar levels, reduce muscle cramps, and support bone development in the baby.
Vitamin A: Important for vision, immune function, and cell differentiation in both mother and baby.
Vitamin B12: Supports nervous system development and red blood cell production in the baby, preventing birth defects.
Zinc: Essential for DNA synthesis, cell division, and immune function, promoting healthy growth and development.
Vitamin C: Aids in collagen formation, iron absorption, and immune function, supporting overall health.
Vitamin K2: Supports bone health and blood clotting function, ensuring proper development and growth in the baby.
Know that there is no one vitamin that includes all of these things in the correct doses
Want to know why there is not a magical perfect supplement out there? For one, we all have different needs and eat different foods. And secondly, some nutrients are water soluble and some are fat soluble, therefore they need to be in different forms for the body to absorb them.
Consider what stage you are in
Whether you are in the preconception, first trimester, second trimester, early postpartum or extended breastfeeding, nutrient needs change based on where you are at and the development of your baby.
Consider form
Prenatal supplements are available in various forms, including capsules, tablets, softgels, powder and gummies. Choose a form that is convenient for you to take and easy to digest. It is important to note that one a day supplements usually aren’t ideal, and it is good to spread your supplements out throughout the day to ensure your body is utilising the required nutrients. Gummies are usually also full of sugar, fillers and additives and are generally not recommended.
Consider dosage and your unique needs
Pay attention to the dosage of each nutrient to ensure it meets your daily requirements without exceeding safe limits. This can be especially important if you are taking multiple supplements to make sure you are not having an excess of a certain nutrient. You must also consider your diet and if you are/are not reaching these needs through food.
Consider additional benefits
Some prenatal supplements may contain additional ingredients or nutrients that offer specific health benefits. These may include probiotics for digestive health, antioxidants for immune support, or herbal extracts for nausea relief. Consider your individual needs and preferences when choosing a prenatal supplement with additional benefits.
Evaluate cost and accessibility
While cost should not be the sole determining factor, consider the affordability and accessibility of the prenatal supplement. There is a high-quality prenatal supplement available to suit all budgets.
My favourite prenatal supplements
The following supplements are my personal favourite supplements. None of them are perfect and include everything you need. It is important to note that these may not be suitable for you and a personalised supplement protocol would be beneficial to discuss your unique needs.
Eagle Tresos Natal
Choosing a high-quality prenatal for you
Choosing a high-quality prenatal supplement is an essential step in supporting a healthy mama and ensuring the optimal development of your baby. Consult with your healthcare provider to determine your individual nutritional needs and select a prenatal supplement that provides essential vitamins and minerals in the right form, dosage, and quality standards. By prioritising your health and well-being, you can embark on your motherhood journey with confidence and peace of mind.
Remember, the information provided in this blog post is for educational purposes only and should not replace medical advice. Always consult with your healthcare provider before starting any new supplement regimen during pregnancy.
If you have any questions or concerns about choosing a prenatal supplement, feel free to reach out. I’m here to support you every step of the way on your journey to motherhood. We all have unique needs. I offer nutrition consults as well as quick supplement protocols based on your unique needs.