Navigating the World of Prenatal Vitamins

It’s no secret that women who are pregnant, trying to get pregnant, or breastfeeding should be taking a prenatal vitamin but with so many different options out there, women are often left wondering if they are taking the right one. I frequently get asked in my Fertility Awareness classes what vitamin I recommend and to be honest, I’m usually like a deer in a headlight when I get that question. I currently have three different bottles of prenatal vitamins in my own home and I used to just take whichever one I felt like that day. So I decided to do a little research to find the number one, ultimate, best, top of the line, comprehensive, but also affordable Vitamin out there. I thought it probably wouldn’t be that hard but after two full work days of searching the Internet, I was ready to give up.

Here’s the thing. I searched the American College of Gynecology (ACOG) website and found the recommended daily values for the Big Four in the world of Prenatal Vitamins: Folic Acid, Calcium, Iron, and Vitamin D. And then I searched the FDA’s website and found this chart and this chart of recommended values for pregnant women BUT even they weren’t exactly the same and neither lined up perfectly with ACOG’s page. I thought maybe one of them was more up-to-date than the other but then when I looked at current labels of vitamins, some of them seemed to line up with one chart, and some lined up with the other. I was confused and stressed and wishing I would have majored in Nutrition in college because there must be something I’m not understanding about all of this.

So, after taking a break from my search, I took a deep breathe and decided that it’s ok to not get this perfectly on the dot. There is no ultimate vitamin out there. Nevertheless, there are plenty of really good vitamins. So how do you decide what’s best for you? Here’s a few questions to ask yourself.

1) How much can you pay for your Vitamins? Many Prenatal Vitamins will cost around 30-40 dollars a month but that number varies widely depending on where you shop. On the other hand, with a prescription from your care provider, many Prenatal Vitamins are free. Remember that any vitamin is better than no vitamin so if you don’t want to pay a whole lot, take the one your care provider prescribes!

2) Can you stomach it? If you’re struggling with nausea or vomiting throughout your pregnancy, swallowing pills can be really difficult. Some prenatal vitamins require you to take just one pill a day while others can be as many five or six. Furthermore, some vitamins may make you nauseous while others don’t seem to be a problem. So if this is an issue for you, the best prenatal vitamin is the one you can keep down.

3) What sources do you want your vitamin to be made from? Is it important to you that your vitamin is completely plant based? Do you want to make sure there are no artificial additives in your vitamin? There are plenty of options out there if you answered “yes” to any of these options but you may have to find them at a health food store or online.

4) Does your care provider approve of it? It’s never a bad idea to take your vitamin to your next prenatal appointment and see what your care provider thinks of it. They can tell you if it has enough of certain vitamins and minerals and not too much of anything else. You may also wish to talk thoroughly about some of the vitamins/minerals covered in the next question.

5) Does it have everything you want in it? This is where things can get a little confusing again but remember, you don’t have to get it perfectly right. Here’s a few things to think about.

Folate or Folic Acid? Almost all prenatal vitamins will have enough folate/Folic Acid but it’s usually one or the other. Folate is a natural substance found in food but Folic Acid is the synthetic form of it. For more information about the difference between the two check out this article.

Calcium — The recommended daily amount of calcium is atleast 1000 mg but most prenatal vitamins only have 200-300 mg included. Do you get enough calcium in your diet (dairy products, leafy greens, salmon, almonds etc) to make up the extra or will you need an additional supplement?

Iron — Many Prenatal Vitamins have the full recommended amount of Iron but if yours does not, you may need to supplement. If you do, look for ferrous gluconate rather than ferrous sulfate because it’s generally easier to digest.

Vitamin D — Vitamin D is important because it helps your body use Calcium to build strong bones and teeth. Be sure you’re getting enough in your vitamin if you’re not regularly exposed to sunlight.

B Vitamins — Thiamine, Riboflacin, Niacin, B6 and B12 are all important and helpful in pregnancy, especially if you are dealing with fatigue and morning sickness. Most prenatal vitamins have some B Vitamins in them but if need extra energy and relief from nausea, talk to your care provider about taking more.

Magnesium — Magnesium is an important mineral that almost everyone is deficient in. In pregnancy, it’s especially important for managing stress, sleeping well, lowering high blood pressure and preventing preeclampsia. Pregnant women are supposed to get around 400 mg of magnesium but there often is not nearly that much in prenatal vitamins. Ask your care provider for guidance regarding this mineral.

DHA — DHA is an omega-3 fatty acid that is vital in building your baby’s brain. It’s found in fish, but it can be really difficult to get enough of it, especially since pregnant women are limited on fish intake. Many Prenatal Vitamins are starting to include DHA but most still do not so consider supplementing if you don’t have one that does.

Probiotics — Finally, probiotics are important for your and your baby’s gut health. Most vitamins don’t have probiotics but there are probiotics specific to pregnancy so consider taking one of those as well.

Remember that most vitamins won’t check off every box so eating a balanced diet ensures that you and baby can grow healthy and strong and you don’t have to stress too much about the exact vitamin you take. While there is no one right answer for everyone when it comes to choosing prenatal vitamins, I hope this helps you decide which one might be best for you! May you have a safe, healthy, and enjoyable pregnancy ❤️

Third Trimester Mocktail

It’s the Holidays and you’re pregnant so you have to skip the alcohol but that doesn’t mean you can’t enjoy your drink. In fact, with this “Third Trimester Mocktail,” your taste buds will be happy and your uterus will thank you. That’s because it contains red raspberry leaf tea and dates, both of which are said to have positive effects on labor and it includes spearmint, fresh raspberries, lemon juice, and honey to create a yummy concoction. This makes it a perfect drink to sip as the ball drops on New Year’s Eve or in the morning for breakfast, or anytime you want to give your body a boost in preparation for childbirth.

Ingredients

Red raspberry leaf tea

Dates

Red raspberries

One lemon

Spearmint leaves

Honey to taste

Red Raspberry Leaf Tea

Red raspberry leaf tea is the base of this drink and has been said to have numerous benefits for all women, pregnant or not. It is rich in vitamins and minerals to support the immune system and is said to lessen menstrual discomfort, ease nausea, lower high blood pressure, and aid the reproductive system to name a few. In pregnancy, red raspberry leaf tea strengthens the uterus so that when labor hits, contractions are more powerful and effective which may make labor shorter and less painful. It may also make the amniotic sac stronger which reduces the chance of waters breaking before labor and it supports a healthy breastmilk supply.

Red raspberry leaf tea is not without controversy, however. Lack of testing means this herb is not exactly scientifically supported and care providers widely vary their recommendations toward it. While some believe the tea can be safely taken throughout the entire pregnancy and may even help protect against miscarriage, other midwives and doctors may advise that it not be taken until the second trimester, the third trimester, the 34th week or even later. As always, consult with your care provider before you start drinking red raspberry leaf tea. If you decide you’re not ready for it, simply substitute green tea in this recipe. It will taste just as good!

Dates

Dates are said to have an effect on the uterus that is similar to oxytocin (the labor hormone). They are a natural laxative and may stimulate uterine contractions. A 2011 study compared the labors of 69 women who ate 6 dates a day starting in their 36th week with the labors of 45 women who ate none and found several significant differences between the two groups. Those who ate the dates had a much easier latent stage of labor lasting an average of 510 minutes compared to 906 minutes in those who did not eat dates. Only 28% of date consumers needed Pitocin compared to 47% of non-date consumers. Furthermore, 96% of those who ate the dates went into labor spontaneously while only 79% of those who did not eat the dates went into labor on their own. Finally, when they checked into the hospital/birth center, date consumers were an average of 3.52 cm dilated and 83% of them had intact membranes while non-date consumers were an average of 2.02 cm dilated and only 60% of them had intact membranes. To read the whole the abstract of the study, click here.

Of course, like most things, the use of dates in pregnancy isn’t supported by everyone and it’s important to do your own research and check with your care provider before consuming a large number of dates. They are high in sugar so if you have gestational diabetes or are closely watching sugar intake, it may be best to avoid dates. The women in the study did not start eating 6 dates a day until they were in their 36th week but a few dates here and there before that time is most likely just fine. However, if you’re uncomfortable with the idea, simply leave the dates out of your Mocktail. No harm there!

Directions

To make your Mocktail, start by bringing 12 ounces of water to a boil and pouring it over your red raspberry leaf tea and a couple spearmint leaves. Add in honey to suit your taste or avoid it all together if you don’t want the extra sugar. Let it steep for at least 5 minutes and then chill in the refrigerator or freezer if you’re in a hurry. Don’t forget to enjoy the sweet little quotes on the tea bag. I just love this one!

(Reminds me of my other true love, my greenhouse 🌺♥️ Click the image to learn more)

As the tea chills, wash your red raspberries and purée a large handful of them in a food processor, saving a few for garnish. Add in a couple of dates (up to six if you’re in your 36th week or later) and a couple more mint leaves. Juice at least half a lemon or the whole lemon if you like tart drinks, add it into the mixture and purée some more. Once you’ve got it nice and smooth, you may wish to strain out all the seeds and chunks of raspberries if you don’t like that in your drink. Skip the straining if you don’t mind them though!

Finally, mix the purée and tea together, give it a good shake, and add in more raspberries and mint for garnish if you desire. Now you’re ready to enjoy your “Third Trimester Mocktail.” I hope you find it easy, delicious, and effective in helping you labor along. Merry Christmas and a Happy New Year, Mama!