So another option is to supplement with desiccated (freeze dried and powdered) organ meats. I get it! Others may have difficulty sourcing high-quality organ meats. We have several recipes to sneak liver into your diet but some still can’t get over the taste, texture or idea. Look for a supplement with strict processing standards! Try your best to eat at least one serving of fish per week and supplement with a high-quality fish oil. The best real food sources include wild-caught sardines and salmon. Ideally we’d be eating at least one serving of cold water fish per day, but that’s not realistic (or palatable) for many. Many prenatal vitamins won’t have this nutrient included, so If liver and eggs aren’t on your daily meal plan, you can supplement with phosphatidylcholine.įish contains the omega 3 fatty acids EPA and DHA. These are essential to brain development, hormone regulation, and maintaining balanced inflammatory responses. ( 3)Ĭheck out some real food sources of choline We need a minimum of 450mg per day during pregnancy and at least 550mg per day while breastfeeding. I highly recommend working with your provider to get your Vitamin D levels tested!Ĭholine is an essential nutrient that plays a role fat metabolism, DNA creation, neurotransmitter creation and provides structure to our cells! Vitamin D3 + K2 work synergistically, along with calcium to build strong bones, enable proper hormone function, protect immune function, and protect our arteries.īecause these nutrients need to work together, supplementing with just calcium, without D3 and K2, can be detrimental to overall health ( 4) Vitamin D3 and K2 are needed for the absorption of and metabolism of calcium ( 5)Īccording to the American Pregnancy Association, we need approximately 4000 IU of vitamin D, ( 5) but that will vary on your own serum levels. You may see this listed on the ingredients list as: Stress inhibits our ability to properly methylate nutrients. Folate deficiency is often linked with neural tube defects,Įven if you do not have the MTHFR defect, it may be a good idea to choose the activated form of folic acid. (1)įolate is an essential nutrient (meaning we have to get it from food or supplement sources) that is vital for fetal development, including protein synthesis and vitamin metabolism. When choosing a prenatal multi vitamin look for the following ingredients:Īpproximately 60% of the population has a genetic mutation in the MTHFR gene which impacts their ability to convert (or methylate) folic acid into its active and usuable form: folate. When you’re choosing a prenatal multi, know that not all are created equal, meaning some ingredients cannot be absorbed or used by the body (basically making expensive urine). Ideally your prenatal vitamins should contain at a minimum Folate, B-Complex, an activated form of Vitamin A, Vitamin C, Vitamin D3, Vitamin K2, Calcium, Iodine, and and Zinc. Remember! You are still growing another human, they are just on the outside! So to be sure you can maintain your own nutrient stores, promote health and postpartum recovery, while growing a cute and strong kiddo, keep taking these through your breastfeeding journey or at least 3 months postpartum if breastfeeding is not part of your routine.ĥ Supplements You Need in Your Prenatal Routine Quick side note: I know these are called “prenatal” supplements, but it is incredibly important to CONTINUE your supplements postpartum. Nutrient requirements INCREASE during those early weeks postpartum. They are not a replacement for eating real, whole nutrient dense food, but it is an opportunity to increase your chance of getting all the nutrients you need throughout pregnancy and postpartum, especially as pregnancy aversions, cravings, or lack of resources may keep you from eating a varied diet. Prenatal supplements are like an insurance policy. Not all prenatal supplements are created equal and many don’t have all the nutrients you need to support your growing body and create a tiny human! Prenatal supplements: so many options and so much confusing information! Wouldn’t it be awesome if you could just go to Walgreens or the drugstore and snag a prenatal vitamin off the shelf and know it has all the nutrients you need?
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