A Guest Blog Post by Beth Rush, the Mindfulness Editor at Body+Mind.
Mothers are amazing. They’re the only creatures on the planet that can generate a whole new life without destroying something in the process. However, they need to consume enough of the right nutrients to nurture the developing fetus. Knowing how to choose a prenatal vitamin and nourish yourself throughout your pregnancy is one of the best ways to ensure a healthy start in life for your child. Here’s what to know.
Why Prenatal Vitamins Matter
Pregnant women need more of certain nutrients throughout various stages of development to support healthy fetal growth. For example, early in pregnancy, they need an iron boost to develop the placenta. Calcium is another crucial nutrient for moms-to-be. It helps to prevent preeclampsia, a condition characterized by high blood pressure and protein in your urine. This condition typically develops later in pregnancy, from week 20 onward, but can confine women to bedrest in some cases.
Calcium goes hand in hand with vitamin D, which helps your baby develop bones and teeth. While some lucky southern belles get enough from the sun, those living beneath 37 degrees of latitude should consider a supplement to get at least 600 IU per day.
What’s the Deal With Folic Acid and Pregnancy?
Folic acid is a crucial prenatal vitamin for pregnant moms because it helps to prevent neural tube defects. Neural tube defects affect the brain and spine and happen early in pregnancy, often before mom knows she’s expecting. For this reason, doctors recommend that all women of childbearing age get at least 400 milligrams of folic acid daily. Insufficient levels can result in anencephaly, where the baby is born without parts of its brain or spina bifida, which affects the spinal cord and nerves.
Talking to Your Doctor or Midwife About Supplements for Pregnancy
Your doctor is your best source of advice about how to choose a prenatal vitamin and which supplements are safe during pregnancy. Doing so matters, as some supplements may interfere with other medications you take. For example, 20% of pregnant people experience a mental health issue, which they may use medication to manage.
Fortunately, pregnancy creates various changes in your body, some of which you may like. Although some pregnant women develop new disorders, others see symptoms of existing diseases clear up as their hormones shift. For example, 80% of women report having fewer migraines in the second trimester, and many have fewer attacks during the first trimester.
Women who are pregnant and on medication do well to choose an obstetrician well-versed in how these drugs affect pregnancy. Those who lack medical care can search for coverage on the Marketplace, as pregnancy is a qualifying life event for switching your plan or obtaining a new one. They may also qualify for financial support that can help them meet their prenatal nutrition needs.
How to Choose a Prenatal Vitamin: 4 Tips
Knowing how to choose the best prenatal vitamin often begins with a trip to your doctor, although you can also explore other avenues to find the right one for your unique needs.
1. Talk to Your Obstetrician/Midwife
It bears repeating that your doctor should be your first stop for advice on how to choose a prenatal vitamin. They can review your medication history and determine if anything in the brand you chose may affect the effectiveness of your prescriptions. They can also review any existing symptoms and conditions, discuss how pregnancy may affect them and discuss alternatives.
For example, those on pain medications might shift to noninvasive forms of pain relief that won’t affect the fetus, such as TENS units. Those who already have prediabetes might meet with a nutritionist to discuss ways to stave off gestational diabetes.
2. Research Online
If you’ve ever tried to read the fine print on a nutrition label under the lighting in many pharmacies and grocery stores, your eyes probably hurt just thinking of it. Plus, standing on hard concrete floors performing research is tough on swollen pregnant ankles.
Instead, do your research online before you shop. You might find that the best prenatal vitamin for you comes via mail order. Even if you end up buying it at your local grocery, you know exactly what you need and can snag it directly from the shelf.
3. Talk to Other Expectant Moms
Other moms-to-be are fabulous resources of information. If there’s someone else in your office or friends group, ask what they use and why. Feeling isolated? You can find various online support groups where you can connect with others in similar circumstances, share ideas and develop friendships.
4. Stick to Trusted Brands
Finally, stick to well-known brands when selecting your prenatal vitamin. Although the FDA does not approve nutritional supplements such as vitamins, third-party watchdog groups have invested more time investigating the big guns, meaning they’re more likely to contain exactly what the label says and nothing it doesn’t.
Additional Nutritional Tips for a Healthier Pregnancy
Knowing how to choose a prenatal vitamin is a crucial step, but a healthy diet matters, too. Get more of the following:
- Deep, leafy greens are great sources of folic acid and other nutrients your baby needs to thrive.
- Fish is a fabulous source of omega-3 fatty acids, although you should choose low-mercury varieties such as anchovies, mackerel, clams, crabs, flounder and haddock.
- Whole grains contain filling fiber to stabilize your blood sugar, keep you sated and also provide folic acid and various other nutrients.
- Dairy products contain a hefty dose of vitamin D and calcium.
- Expectant moms prone to anemia might include lean meats in their diet. While some plant-based foods contain iron, your body struggles harder to use it from these sources.
How to Choose a Prenatal Vitamin
Knowing how to choose a prenatal vitamin is crucial to the health of your developing baby. Additionally, the right nutrition ensures your body has the raw materials it needs to create new life. Doing your research and nourishing yourself are among the best ways to give your child a healthy start.
About the Author: Beth Rush is the mindfulness editor at Body+Mind. She writes about mental health during pregnancy and beyond. She also shares tips for coping with c-PTSD, PCOS, and climate anxiety. Subscribe to the Body+Mind Newsletter for more posts by Beth.
Nurtured Well is a boutique women’s mental health practice located conveniently off of the Charles Street exit of 695. We also offer on-line care throughout Maryland. The founder, Sharon Fisher, PMHNP, is currently in a fellowship for managing nutraceuticals during pregnancy. Get the help you need now.