Mom’s Ultimate Guide to Prenatal Vitamins
Hey Mama! Congratulations on your exciting journey into motherhood! Among the plethora of baby books, nursery decor ideas, and endless name lists, there’s a lot to think about but one that so important to help set your little one up for success – prenatal vitamins. Let’s dive in with everything you need to know about choosing the right prenatal vitamins for you!
What Are Prenatal Vitamins?
Prenatal vitamins are a special supplement blend of nutrients tailored just for you and your baby. Each one is packed with essential vitamins and minerals your body needs during pregnancy. They’re like all-in-one shop for all the nutrients that help your baby grow strong and healthy.
Why Do You Need Them?
Pregnancy is a time of increased nutritional demands, both for you and your developing baby. While a balanced diet is crucial, it can sometimes be challenging to get all the necessary nutrients from food alone. That’s where prenatal vitamins come in. Prenatal vitamins help fill in the nutritional gaps, ensure your baby receives the right amounts of nutrients needed for growth, reduce the risk of some birth defects, and support your overall health as well (1).
The All-Star Nutrients in Prenatal Vitamins
🧠 Folic Acid (Folate): The Brainy Builder
Helps prevent neural tube defects.
Recommended dose: 400-800 mcg (3,4).
💪 Iron: The Strength Supplier
Supports the baby’s growth and development and helps prevent anemia.
Recommended dose: 27 mg (3,4).
🦴 Calcium: The Bone Strengthener
Essential for developing strong bones and teeth.
Recommended dose: 1000 mg (3,4).
☀️ Vitamin D: The Bone Buddy
Helps with the absorption of calcium.
Recommended dose: 600 IU (3,4).
🐟 Omega-3 Fatty Acids: The Brain Booster
Supports brain development.
Found in many prenatal vitamins or taken as a separate supplement.
Recommended dose: 650mg, 300mg of that DHA (2)
🦋 Iodine: The Thyroid Helper
Supports thyroid function and your baby’s brain development.
Recommended dose: 150 mcg (3,4).
Managing the Side Effects
The high iron in your prenatal vitamins can sometimes cause an upset stomach or constipation, especially when you first start taking them.
If you experience these side effects, try the following tips:
Take with Food: Take your prenatal vitamin with meals to help reduce stomach upset.
Stay Hydrated: Drink plenty of water throughout the day.
Fibre-Rich Foods: Incorporate fibre-rich foods like fruits, vegetables, and whole grains into your diet to help prevent constipation.
Split pill: Some prenatal vitamins are taken as AM and PM pills, so you aren’t taking such a high dose all at once. This can sometimes help reduce the side effects.
Set a Routine: Choose a time of day that works best for you and stick to it. Most people feel best with taking prenatals at bedtime as this may reduce the feeling of nausea.
Consult Your Doctor: If the problems persist, talk to your healthcare provider abo
ut possibly switching to a different type of iron supplement or adjusting your dosage.
When to Start Taking Prenatal Vitamins
Ideally, you should start taking prenatal vitamins before you’re even pregnant, as soon as you start trying to conceive. If you haven’t started yet, don’t worry. Start as soon as you find out you’re pregnant. It’s never too late to start ensuring your baby gets the best head start possible.
How to Choose the Right Prenatal Vitamin
Wandering down the vitamin aisle can be overwhelming. Here are a few tips:
Consult Your Doctor, Dietitian, or other providers in your prenatal team: Always check with your healthcare provider before starting any new supplement.
Check the Labels: Look for vitamins that contain the essential nutrients mentioned above.
Consider Your Needs: If you’re vegetarian, have food allergies, or specific health conditions, know that there are options. You can choose a vitamin that suits your needs.
Ease of Use: If you have trouble swallowing pills, look for chewable or liquid options. Try to avoid gummies if possible as they may be limited in nutrient content in comparison to other forms. Always check the nutrition label to ensure that you are getting adequate amounts of all the key nutrients.
Prenatal vitamins are your secret weapon in nurturing your little one from the very start. They’re not just vitamins; they’re tiny capsules packed with all the goodness to support you and your baby’s health. So, grab that bottle, pop that pill, and continue being the amazing mom-to-be that you are!
Needing personalized guidance on choosing the right prenatal vitamins and optimizing your nutrition for pregnancy? I’m here to help! Book a discovery call with me 🔗 to find out how I can support you on your journey to motherhood.
References
Alberta Health Services. (n.d.). Nutrition guidelines for pregnancy. Retrieved December 20, 2024, from https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-ng-pregnancy.pdf
Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 fatty acids and pregnancy. Reviews in Obstetrics & Gynecology, 3(4), 163–171. https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/
Health Canada. (n.d.). Dietary reference intakes tables. Retrieved July 4, 2024, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables.html
Office of Dietary Supplements. (n.d.). Nutrient recommendations: Dietary reference intakes (DRI). National Institutes of Health. https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
About the Author
Marina Mansour
As a mom of two, I understand the stress that comes with trying to conceive and the mental load of taking care of our families. My passion is to provide you with comprehensive, personalized support in a way that is simple and fits into your lifestyle.
