Did any of you mamas out there get tired of all those supplements during pregnancy? Well, if this is your first baby, you are in for a fun ride, because the vitamins seem endless! It can be difficult to remember to take all the supplements during pregnancy, however, it is EXTREMELY important to do so! The health and development of your baby depend a lot on these vitamins. So, which ones should you take, when should you start, and how much?
During pregnancy, it is important to get adequate amounts of nutrients and vitamins in order for your baby to be as healthy as possible. It is an easy way to help prevent any developmental issues that could occur (although birth defects can still happen that are out of your control).
You also want to have sufficient energy yourself and feel as good as possible, since your baby is going to be taking most of the nourishment you consume. Supplements during pregnancy can be extremely beneficial for these purposes, especially if you are not eating enough foods that naturally provide these essential pregnancy vitamins and nutrients.
Talk to your doctor or midwife.
Each of you pregnant mamas out there will have nutritional and supplemental needs that are specific to you. It is up to your doctor or midwife to support you and help meet these requirements wherever they are lacking, whether it be with supplements or recommending an increase intake of specific foods.
It is also important not to solely rely on these vitamins to give you all the daily nutrients you need. A healthy, balanced diet throughout your pregnancy and your postpartum period are required as well, especially if you plan to breastfeed and need to increase milk supply.
Although you will be given supplements that are unique to you, there are a few universal supplements that most pregnancies require. However, consult your doctor or midwife before taking any supplements during pregnancy, as your specific needs and health conditions vary from other clients.
SUPPLEMENTS DURING PREGNANCY
These listed below are very common for most, if not all, pregnant women to take at some point throughout their pregnancy, but there are other supplements your doctor may recommend to you. The pictures of the supplements below are the ones that I personally use(d), and are made from more natural ingredients. This is an individual preference for me, and my midwife prefers them as well.
There are lots of other options out there that will provide similar nutrients and similar results. It is important to define what matters to you and to read the ingredients if you are interested in more natural products. Do your own research and talk to your doctor or midwife, as they can help you find a product that meets your preferences.
Most vitamins/supplements will also come with a recommended dosage. Follow the directions, or listen to the directions that your doctor or midwife provides to you.
Prenatal Vitamins
These vitamins are packed with many vital nutrients that a mother needs throughout every part of her pregnancy. It is recommended that you take them daily, along with a well-balanced diet, which will ensure that you receive the nourishment you and your baby need.
When to take it:
If your pregnancy is planned, you should start taking prenatal vitamins as soon as you start trying for a baby. It is even recommended to take this vitamin 1-3 months BEFORE you get pregnant. For those of you who were surprised by the positive pregnancy test, start taking a prenatal vitamin as soon as you find out about the baby.
How much to take:
The amount will vary depending on dosage and brand, but usually you should take a prenatal vitamin daily unless recommended otherwise.
5-MTHF Folate
Most know this by folic acid, however, this version is slightly different. Folic acid is the synthetic version made within a lab, while 5-MTHF is naturally occurring. An adequate amount of folate daily is crucial for the healthy growth and development of your baby’s brain and spinal cord. It also prevents other birth defects.
When to take it:
All women, whether they are pregnant or not, should be taking folate daily. If you are not doing so, it is a good idea to start now.
How much to take:
The recommended dose of folate while pregnant is a minimum of 600mcg daily. However, it is suggested that all women, whether they are pregnant or not, should be taking folate every day.
Essential Fatty Acids (EFAs)
The EFAs I am referring to mostly include Omega 3s or Omega 3, 6, and 9s. These are critical building blocks for your baby’s cell membranes, brain, and just their overall growth. Preventing preterm delivery, these EFAs also decrease depression and improve cognitive function.
When to take it:
EFAs, such as Omega 3, 6, and 9s, should be taken at the onset of conception, similarly to your prenatal vitamin. If your pregnancy is a surprise, start as soon as you find out that you are pregnant.
How much to take:
It is recommended to take EFAs daily, beginning with about 230mg. You will increase the dose throughout your pregnancy, somewhere between 1,000-3,000mg depending on what you need. Your doctor or midwife will guide you.
Iron
During pregnancy, your blood volume will expand. As this happens, iron is necessary to increase hemoglobin for the increase of blood. Iron will increase oxygen to you and your baby, and will also help to rebuild your blood volume and hemoglobin levels after you have your baby.
When to take it:
Iron is usually taken around 28-30 weeks of pregnancy, or when hemoglobin levels drop below normal. Your doctor or midwife will let you know if and when you need an iron supplement.
How much to take:
The dosage for iron will typically vary depending on your hemoglobin levels. Your doctor or midwife will recommend the best dosage for you at that time.
Calcium
Calcium helps to prevent you from getting pre-eclampsia, which is when you develop high blood pressure, have protein in your urine, and experience swelling. It helps with the development of your baby’s bones and teeth. Reducing leg cramps and muscle cramps is a perk as well.
When to take it:
Typically given around 20 weeks, possibly earlier. Your doctor or midwife will consult you.
How much to take:
Pregnant women usually need around 1,000-1,300mg of calcium daily. The exact amount will be clarified by your doctor or midwife.
Magnesium
This helps reduce the risk of pre-eclampsia, stillbirth, and low birth weight. Not only does it help you sleep, but it also boosts your mood and your hydration Similar to calcium, magnesium also aids in the development of proper bone and tooth structure, along with reducing leg cramps and aches.
When to take it:
Typically given around 20 weeks, maybe earlier. Your doctor or midwife will discuss this with you.
How much to take:
A daily dose between 350-400mg is typical for pregnancy.
Vitamin D3
This vitamin will help absorb the calcium you take, along with phosphorus. Phosphorus helps to build strong bones in you and your baby. It is found in foods like dairy products, meats, fish, nuts, eggs, and vegetables.
When to take it:
Should be taken as soon as you become pregnant. However, talk to your doctor or midwife before ingesting.
How much to take:
A daily dose of vitamin D3 will start at around 1,000 IU and increase to about 5,000 IU (international unit).
During my pregnancy, I took most of the supplements at some point that I mentioned above. For my specific pregnancy, there were other supplements that my midwife had me take, which I listed below. I am unsure if your doctor will have you take anything like this, but if you are using a midwife throughout your pregnancy, you may use similar products. If you are interested, make sure to research them for yourself. Again, consult your doctor or midwife before taking them to determine if they are beneficial to you and your baby.
ADDITIONAL SUPPLEMENTS DURING PREGNANCY THAT YOU MAY BENEFIT FROM
Prenatal Tea
This tea is a mix of red raspberry leaf, nettles, licorice root, and other beneficial herbs. It is rich in nutrients, as well as antioxidants, like iron. Not only does it strengthen pelvic muscles, but it also strengthens the uterus. It helps to balance your blood sugars and your hormones and even encourages your organs to function properly. It is said to improve the outcome of your labor and lessen the amount of postpartum bleeding. Sipping this tea throughout the day may even keep morning sickness at bay.
When to take it:
Begin drinking this tea once you become pregnant. Continue to drink it throughout your pregnancy, and even through your postpartum recovery (typically around 6 weeks).
How much to take:
Drink up to 1 quart daily. Can be either hot tea or iced tea. I liked to add lemon to the mix.
Red Raspberry Leaf Tea or Tincture
This tea, made primarily from red raspberry leaf, provides similar benefits as the prenatal tea, just more concentrated. It is full of those antioxidants and nutrients, toning the pelvic muscles and the uterine wall. Just like prenatal tea, this tea also improves labor and prevents excessive bleeding during your postpartum phase.
When to take it:
Most mamas will begin this tea when they first become pregnant, just like the prenatal tea. You will continue to use it throughout your pregnancy.
How much to take:
Drink up to 1 quart daily if you are going the tea route. The tincture will have directions on the label, but a typical recommendation is about a full dropper three times a day. Follow the instructions or what your midwife tells you to do.
Evening Primrose Oil
This oil is used by many midwives as a way to help prep the cervix for labor and birth. It is known to create a smoother effacement and dilation during labor. It has been found to reduce the time you are in labor and assist in hormonal balance.
When to take it:
Usually, you will start taking primrose oil around 35 weeks. Your midwife will assess your health and pregnancy before recommending this oil.
How much to take:
Starting at 35 weeks, a daily intake of evening primrose oil could be added to your supplements. It is recommended that you start taking three daily. The daily dosage may increase weekly depending on what your midwife recommends.
6 Week Formula/Birth Prep Tincture
This formula consists of unique herbs that benefit labor and delivery. Those herbs can include things like ginger root, red raspberry leaf, spikenard root, bayberry root, and more. Many of the ingredients are to help stimulate labor. It supports your female organs and hormones as you prepare for birth in those last 6 weeks. The idea of this birth prep is to also ease the stress and discomfort at the end of your birthing cycle.
When to take it:
You will start the 6-week formula at 34 weeks unless you start to cramp or contract before you hit 37 weeks. If that is the case, you will stop immediately and wait to start up again until you are 37 weeks along. Because this is used to prepare you for labor, you do not want to take this formula any time before 35 weeks.
How much to take:
This is taken daily when you hit 34 weeks of pregnancy. The dosage depends on the label directions unless told otherwise by your midwife.
Keeping up with your supplements during pregnancy will benefit you and your baby more than you will know! Get yourself a cute little weekly pill box with the days of the week on it, because pregnancy brain is real 😛 Or put the supplements and tea mixtures somewhere where you will see them daily or set reminders on your phone. Your baby will thank you later.
This post was all about supplements during pregnancy.
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