Your Ultimate Guide to Prenatal Supplements

Pregnancy is a crucial time for the health of both the parent and the developing baby, so ensuring proper nutrition is key. ​In a perfect world, we may be able to get most of the necessary nutrients from a balanced diet. However, there can be so many factors that impact your intake during pregnancy. Not to mention certain key nutrients that have elevated requirements during pregnancy which can be challenging to meet through diet alone.

Supplements play a significant role in helping to fill nutritional gaps and supporting a healthy pregnancy. Here’s everything you need to know about prenatal supplements!

Why are supplements important during pregnancy?

During pregnancy, the body’s nutritional needs increase to support the growth and development of the baby. ​Supplements can help both the parent and baby get the necessary nutrients, especially when dietary intake might not be sufficient. ​ Supplements can help to fill nutrient gaps and can also help to act as an “insurance policy” for days when you may not have the best appetite or other pregnancy symptoms might be affecting your food choices.

What are some key nutrients to look for in a prenatal supplement?

Choosing a prenatal can be overwhelming since there are so many options available and they’re all a bit different! Here are a few key nutrients that are especially important in prenatal supplements:

1. Folic Acid

   Folic acid or folate plays an important role in developing your baby’s spine, brain, and skull. Supplementing folic acid is important to reduce the risk of neural tube defects (when the brain or spine is not fully formed). It is recommended to take a prenatal vitamin containing between 0.4-1 mg (400-600 mcg) daily, starting at least three months before conception and continuing throughout pregnancy.

2. Iron

   Iron helps support the increased blood volume during pregnancy and helps prevent iron deficiency. Iron helps to reduce the risk of preterm birth and low birth weight.It is recommended to find a prenatal vitamin containing about 18-27 mg of iron daily.

3. Vitamin D

   Vitamin D helps to support bone health and immune function. Vitamin D aids in calcium absorption and supports fetal skeletal development. It also pays an important role in supporting the health of mom as vitamin D deficiency is linked to increased risk of preeclampsia and gestational diabetes. Having a prenatal supplement containing 2000IU is important. Learn more about your vitamin D needs here!

4. Choline

   Choline is involved in fetal brain development and tissue expansion. Current research is showing us the importance of choline intake in varies based on diet intake pregnancy. Many prenatal supplements on the market currently don’t contain choline, so it can be helpful to speak with a registered dietitian to understand if you need to be taking additional choline based on your dietary intake.

It’s so important to note that every single person’s needs are different, so the absolute best way to know whether or not you’re taking the right supplements to meet your needs is to consult with your care providers including a registered dietitian who can assess your dietary intake.

Here are some special considerations for prenatal supplements.

• Higher Folic Acid or Iron Needs: Some individuals may require higher doses of iron or folic acid. ​Consult with a healthcare provider for personalized recommendations

• Vegetarian and Vegan Diets: Those following a vegetarian or vegan diet may need additional vitamin B12. Prenatal supplements can vary significantly in terms of how much vitamin B12 they contain, so speak with a registered dietitian to learn about if you’re getting enough.

Is there anything else that I should look for in a prenatal supplement?

It’s important to know that supplement industries are not very well regulated, so it’s recommend to look for a supplement company that uses third party testing. Third party testing helps to increase accountability and ensure accuracy that the supplement is providing what the label claims.

You can also look for a Natural Product Number (NPN) on supplements which helps to ensure they meet Health Canada’s safety standards.

Supplements are a vital part of a healthy pregnancy which ensures that both the parent and baby receive the essential nutrients. By choosing the right supplements, you can support a healthy pregnancy and nourishing development of your baby.

If you’re unsure where to start, schedule a complimentary meet-and-greet call with our perinatal registered dietitian to tailor a plan that meets your unique needs.