My Favorite Supplements
- Carolyn Quinn Reisman
- Jan 5
- 4 min read
Updated: Jan 19
Making decisions about what prenatal vitamin, which probiotic, and what kind of iron supplement to take can be challenging. The number of options are overwhelming. There are several great vitamins out there, and research indicates that supplements are beneficial to you and your baby.
The vitamins I have chosen are all-time favorites among many midwives and mothers. Each one has its highlights, so take a look at the ingredients and affordability. Also, talk to your provider or midwife about their recommendations. They may have their favorites. This list is not meant to be all-inclusive, and other vitamins should be considered.
Prenatal Vitamins
There are several prenatal vitamins to choose from, and many of the brands below carry a variety of other vitamins and minerals. All of the prenatal vitamins below contain Folate.
Iron
Iron, in addition to your prenatal vitamin, is often needed during pregnancy. Please talk to your provider about your iron needs. Learn more about iron at my blog article, Iron is a Big Deal.
Omega 3
Omega-3 can only be obtained from diet or fish oil. There is no official daily recommended allowance for Omega-3, but global recommendations range from approximately 200mg to 600mg. Often, the most recommended and highly sourced fish oils for pregnancy will have more.
DHA
If your prenatal vitamin does not contain 800 milligrams of DHA, take it as a separate supplement.
Vitamins D and K
Studies show that both Vitamin D3 and K2 work together to maintain the proper levels of calcium.
Vitamin D + K
Many of prenatal vitamins listed about contain about 1000 IU of vitamin D, and most prenatal vitamins contain less that that, but you need far more. Most experts agree that it is safe to take 4,000 IUs or more a day during pregnancy or lactation.
Vitamin D with 5000 IU:
Vitamin K
Many of the prenatal multi vitamins listed above contain vitamin K2, some in sufficient amounts, which is 90-100 mcg a day for pregnant women. If you choose a prenatal vitamin with less than 100 mcg, be sure you are eating vitamin K rich food or purchase a supplement.
If you are considering an MK-4 supplement, keep in mind that there has been very little research on dosage during pregnancy. The listed vitamin K2 (MK-4) supplements have between 100-500 micrograms.
Calcium
Calcium needs a lot of help. It is not a loner. You need K2 and vitamin D to promote the absorption of calcium, so be sure to include these in your supplementation plan. The prenatal vitamin you take plus sufficient servings of calcium to reach 1,000mg/day will meet your calcium needs for pregnancy. If your diet is low in calcium, add a calcium supplement to your diet.
Magnesium
Magnesium supplementation has been shown to have many benefits in pregnancy, including a lower rate of preterm birth, a lower rate of intrauterine growth retardation (IUGR), decreased rate of pre-eclampsia, as well as other positive outcomes. Check your prenatal vitamin. The RDA for pregnant women is 350 mg.
Probiotics
Many probiotic supplements contain a combination of many different strains in the same supplement. Choose a strain with a high number of CFU (Colony Forming Units) with a mixture of several strains. Specifically, be sure the supplement includes Lactobacilli, Bifidobacterium , L rhamnosus, and L reuteri. Be sure to read the instructions on dosage, when to take them, and how to store them. Avoid probiotics with harmful additives.
Probiotic Promotes Yeast Balance, Vaginal, Urinary Tract Health
Probiotics for Digestive, Vaginal & Immune Health
Probiotic with Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, two of the most clinically published strains for vaginal health.
Urinary Support
A naturally occurring simple sugar that your body utilizes to help cleanse the urinary tract and maintain a healthy bladder lining
Comments