7 Prenatal Supplements that can impact your pregnancy

Increase your chances of a healthy pregnancy

It is highly recommended that every woman take a good quality prenatal supplement to reduce the risk of birth defects and increase the chances of a healthy pregnancy for both mum and bub.

In fact, it is recommended that you start taking your supplements at least 3 months prior to conception however if you are already pregnant, that’s ok, just get started straight away.

There are a lot of supplements on the market when it comes to antenatal care and not all of them are essential for the growth of a healthy baby. In this blog I will breakdown what essential minerals and vitamins you should look for in your prenatal multi-supplement.

I’ll also discuss some additional supplements that you could consider taking to help optimise your pregnancy so you feel your absolute best and can really enjoy that glowing pregnancy body.

1. Prenatal Multivitamin

This first one is really the only essential supplement. In fact only two of the vitamins included in this supplement are truly essential to ensure the healthy development of the baby and these are folic acid and iodine.

Vitamin Bs, calcium and vitamin D are all highly recommended to have in addition and are generally all included in a good quality prenatal vitamin.

Lastly, iron supplementation is also usually required however this may not be required until later in the pregnancy.

When buying your prenatal vitamin, it is a good idea to get some expert advice from your pharmacist or naturopath to ensure you are selecting one that has high enough doses and comes in its activated form.

Some things you should look for in your prenatal include:

Folic Acid in its active forms (folinic acid and 5-methyltetrahydrofolate (5-MTHF)) - It is recommended that women take a minimum of 400 micrograms of folic acid per day to help reduce the risk of neural tube defects (birth defects in the growing fetus’s brain and spinal cord) such as spina bifida.

The spinal cord starts to develop between weeks 4 and 6 of pregnancy. This is why it is recommended to start taking it prior to conceiving as you don’t know when conception will actually take place.

It is a good idea to find a prenatal that has the biologically active forms of folic acid, folinic acid and 5-methyltetrahydrofolate (5-MTHF). Other forms of folic acid require the body to convert it using the specific enzymes dehydrofolate reductase (DHFR) and methyltetrahydrofolate reductase (MTHFR).

So why get the active form? Well, some women can have a specific gene mutation that prevents this conversion from happening. This mutation can be checked for however this gene test is not routinely carried out.

Various studies have found this mutation has been associated with an increased risk of miscarriage, preeclampsia, or a baby born with birth defects, such as spina bifida.

Iodine is an essential nutrient needed to produce thyroid hormones. These hormones are responsible for healthy growth and for controlling the body's metabolism.

In both pregnancy and breastfeeding the iodine requirement is higher and therefore it is recommended to increase both dietary intake as well as supplementing to provide a total daily intake of 220 to 270 micrograms.

If you suffer from any thyroid conditions your intake may differ so it’s really important to speak with your doctor about this.

Vitamin Bs are beneficial for both mum and bub. For mum, they help with energy production, reduce the risk of preeclampsia and can even help with morning sickness. For bub they help with healthy brain development and cellular health.

The B vitamins include B1, B2, B3, B5, B6, biotin, folic acid (discussed above) and B12. It is best to get a prenatal that contains the activated forms of B vitamins. If you can’t get this then try to at least get the activated folic acid form as discussed above.

Calcium is another essential mineral because your body can't make so you must get it from either your food or via a supplement. In pregnancy your requirements are higher (at least 1000mg a day).

Your body will tend to prioritise your baby too so if you aren't consuming enough, your baby will draw from your supplies possibly affecting your bone strength.

Calcium is required for healthy teeth and bones, a well functioning muscular and vascular system, and for healthy nerve signalling throughout the body.

Vitamin D is needed to help regulate calcium in the body. It helps absorb calcium from food. Your healthcare provider will usually do a blood test to ensure your vitamin D levels are high enough.

Iron - lastly I’ll mention iron. Iron requirements are higher during pregnancy however you may or may not require it in your prenatal. This is because a small portion of people can have a condition where their body retains too much iron and in these cases we wouldn’t normally recommend supplementation.

It’s a good idea to get a blood test done to see if you require additional iron supplementation or not. This is usually routinely done during your antenatal appointments with your healthcare provider.

2. Fish Oil

Omega 3 fatty acids (docosahexaenoic acid and eicosapentaenoic acid) have an important role to play during pregnancy as they provide the essential building blocks for healthy brain development, cognition and eye health in the developing fetus.

Omega 3 can be found in food sources such as oily fish, algae, and nuts and seeds (such as flaxseed, chia seeds, and walnuts).

Guidelines have recommended that pregnant women consume at least 200mg to 300mg of DHA per day. This can be achieved by eating 1-2 serves of seafood per week.

To ensure you are reaching these levels you could also supplement with a good quality fish oil. You want to make sure you select a supplement that is high in EPA and DHA and low in mercury and other heavy metals.

There are some concerns around heavy metals as these can accumulate in oily fish so be sure to select a clean fish oil supplement that has removed any heavy metals.

3. Magnesium

It is very common for women to experience all sorts of muscle tension, cramping and discomfort during pregnancy, particularly in the 3rd trimester. Magnesium supplementation can potentially help ease some of your muscle tension and help with getting a better night's sleep.

The other benefit is that it could help with reducing constipation, another common complaint in pregnancy.

When selecting your magnesium, look for one that is in one of the following forms - magnesium chelate, magnesium amino acid or magnesium chloride. These forms are better absorbed by the body.

4. Pregnancy Probiotic

A probiotic during pregnancy can be beneficial for both mum and baby. The benefit for mum is it can help with supporting the immune system, support regular bowel motions, and help support a healthy vaginal environment.

We know that vaginally delivered babies get their first major microbial colonisation as they pass through the vaginal canal. This is known as “seeding” or the transfer of microbes from the mother to newborn and hence why having a healthy vaginal microbiome environment is so important.

There is also some studies now looking into the effects of microbiome on amniotic fluid and the placenta. It is thought it may have an influence on the colonisation of an infant’s microbiome.

It is a good idea to get a specific pregnancy probiotic. I'll note here that this probiotic can be taken in both pregnancy and breastfeeding.

There are various ones available. Ideally they would contain the following strains Bifidobacterium bifidum, B. lactis, Lactobacillus acidophilus and L. rhamnosus.

5. Immune Support Supplement

It is particularly common to have a lower immune system during pregnancy. Women may experience multiple bouts of the common cold.

It is important to note that most over-the-counter medications and remedies for treating the common cold and flu are NOT safe to be taken during pregnancy. Ensure you tell your pharmacist you are pregnant before taking anything.

It may be a good idea to try and prevent cold and flu by boosting your immune system (particularly during winter) with pregnancy friendly supplements.

Some you could consider include: zinc, vitamin C, vitamin D, and lactoferrin. These can sometimes be found in 1 immune supplement. Ask your pharmacist for their recommendation to ensure the dose and combination is right for you.

Lastly, I also mention, it is highly recommended pregnant women get the annual flu shot to prevent influenza virus.

Don't forget a nutritious diet and healthy lifestyle practises such as pregnancy-friendly exercise provide an essential foundation and most supplements are add ons.

*Disclaimer: speak with your pharmacist or doctor before starting any of the above to ensure they are right for you.