Choosing the Right prenatal supplement
As a naturopathic doctor, I often get asked “What pre-natal should I choose?”
And I get it, there are so many prenatal supplements out there, and it really does seem like more and more companies are releasing new ones each year. So, let’s break down what to look for when choosing a prenatal, but also when to start taking it, when to stop taking it, and everything in between.
do you need a prenatal?
Let’s start with the basics… do you even need to take a prenatal, especially if you’re eating a whole foods diet full of nutrients and minerals.
While micronutrient deficiencies can put maternal and babies health at risk, most pregnant people don’t have these deficiencies. This could make the general recommendation to supplement feel confusing.
More research is needed on the long-term benefits of prenatal vitamin use throughout pregnancies. However, current evidence suggests that a prenatal is unlikely to cause harm in a pregnancy, and may offer meaningful benefits.
So, in my opinion, for now, let’s keep the prenatals in, until we have strong research telling us otherwise.
Choosing the right prenatal
When looking for a good prenatal supplement, it’s important to consider:
Essential nutrients: a good prenatal should contain key nutrients necessary for health fetal development and maternal health, like iron, calcium, vitamin D, folic acid.
Tolerable formulation: it’s normal in a pregnancy to feel nauseas or discomfort that could make certain supplements feel off-putting. Look for supplements that you can tolerate well, ie. some supplements have strong smells to them, some come in larger capsules. You can even try powder, liquid, or chewable tablets.
The Correct Dosages: make sure that the supplement provides the adequate amount of essential nutrients without exceeding the safe upper limits.
Quality: choose brands that follow strict manufacturing practices to ensure quality and purity.
When should you start taking a prenatal? And when to stop?
Start taking your pre-natal during the preconception stage, ideally 5-6 months before you get pregnant, or as early in pregnancy as possible. Starting a prenatal early may have the most impact on fetal development and maternal health.
For example, earlier supplementation was associated with lower risk of autism in offspring.
Recent research has been looking at the effect multiple micronutrient (MMN) supplementation had during pregnany. A systematic review of randomized controlled trials found that MMN supplementation resulted in a slight reduction in preterm births, and small-for-gestational-age outcomes.
Stop taking prenatal’s 6 months post-partum, or until you finish breastfeeding.