choosing a prenatal
Consider a prenatal vitamin as a way to support a balanced and healthy diet which is nourishing you and your growing baby. A prenatal is encourage for all women trying to conceive, pregnant or postpartum as a way to fill nutritional gaps in your diet— and while most are backed by science and have been carefully put together by a team of medical professionals, this does not mean every brand is right for you.
Speak to your doctor and be aware of your history— this may be a certain deficiency or health complication which means you need a specialised approach. Special cases aside, the following is a crash course for choosing the right prenatal for you and what to look for specifically.
Folate
What to look for on the label— Folic Acid, L-methylfolate or follinic acid (activated form) 400mcg +
Folate or folic acid is one of the main vitamins you hear about in relation to pregnancy—
This is due to the role it plays in the replication of DNA, cognitive development & importance in the prevention of neural tube defects and premature birth.
Folic acid is the synthetic form of folate, however not everybody may be able to absorb and utilise folic acid. It is important to consider this when choosing your prenatal as you may need to look for the activated form (L-methylfolate or follinic acid).
Iodine
What to look for on the label— iodine, 150mcg-200mcg
Iodine is responsible for thyroid hormone synthesis, maternal requirements for iodine increase during pregnancy due to an increase thyroid function, foetal dependence on maternal T4 and the increased renal iodine excretion. Iodine is important particularly in the early stages of pregnancy and conception for neural development.
Food sources of iodine can be hard to come by depending on where you live and what your diet looks like, therefore it is recommended that iodine is included as part of your prenatal. Food sources include iodised salt, seafood, fortified food and can be found in soil which can translate into crops and grains.
Vitamin D
What to look for on the label— Vitamin D3 or cholecalciferol
Vitamin D is important for hormone regulation, immune function and bone health. Due to the increase in metabolism, absorption and utilisation of calcium, it is important to look for good quality sources.
Another thing to consider is foetal absorption occurs predominantly during gestation and supports them through their early months of life. Although minimal, breastmilk does provide some source of vitamin D, leaving mothers susceptible to depletion.
Vitamin D can be attained from sunlight and in some food sources, if overall you are not attaining enough, you may be prescribed an additional supplement by your health care professional.
Omega Fatty Acids
What to look for on the label— Omega 3, DHA, EPA
Although omega 3 is another essential, you might be more beneficial getting from other sources, consuming a balanced diet of meat, fish, whole grains and plant based food is the optimal way of ensuring you are getting enough omega 3 fatty acids.
Oily fish is the best source of DHA so if you are vegan or vegetarian then you may like to look for supplementation. Plant sources such as chia, flax and whole-grains provide ALA fatty acids however they need to be converted first.
Vitamin B12
What to look for on the label— methylcobalamin
Vitamin B12 is important in DNA replication, red blood cells development and brain and nervous system development. It is also important while breastfeeding to ensure ongoing cognitive development.
Animal source, including by-products are high in B12 and can therefore be easily incorporated into a balanced diet. If you are vegan or vegetarian it can be good idea to look for this in a prenatal.
Iron
During pregnancy iron requirements increase to 27mg/day to accomodate for the increased blood volume. This increase occurs to provide enough oxygen rich blood to both mother and foetus— however iron may not be something you need to look for in a prenatal.
Like most nutrients, the most effective forms are found in food products and if you can get enough iron from your diet, then you may not need to look for supplementation. If this is the case speak to your doctor about regularly monitoring your iron levels, particularly in trimester 2,3 & 4.
However there are a few things that can influence the rate of iron absorption—
The form of iron, so whether it is haem (from animals) or non-haem from plants: haem iron is more easily absorbed and utilities by the body.
Supplements, which can cause constipation and discomfort, which may already be something you are experience.
The presence of calcium or zinc, which inhibit the absorption of iron.
Vitamin C, which promotes the absorption of iron.
In terms of your prenatal, look for a supplement which contains either iron, or calcium and zinc exclusively. You may need to take your prenatal at a different time to when you consume iron rich food or supplements to promote optimal absorption.
*If you are vegan, vegetarian or have a history of anaemia then you may be at higher risk, speak to your doctor and organise a blood test to check iron levels.
Choline
What to look for on the label— choline bitartrate, 450mg
Choline is something to keep an eye out for in a prenatal as it is important in the prevention of neural tube defects and for foetal brain development. Try to incorporate egg, salmon, beans, Brussels sprouts into your diet for rich food sources.
Other nutritions to look for if you feel you are not getting enough from your diet—
Selenium— linked to fertility: brazil nuts, eggs, pork, poultry
Magnesium— is important for muscle contractions and may be beneficial towards the end of pregnancy if you are experiencing muscle soreness, cramping and restlessness:nuts, seeds, bananas, oats which
Calcium— is important for bone health and formation in both you and your foetus. A lot of calcium is needed to produce the skeletal muscles of your baby so try and include approx. 1000mg: Calcium is found in dairy, fortified soy products, green leafy vegetables and bony fish. However it might be an idea to consider this as a part of your prenatal if you do not consume dairy for whatever reason or feel you do not consume enough in your diet.
Zinc- due to the high foetal demand of zinc it can be a good idea to monitor levels— 11mg/day
Niacin— is important in brain development however is easily attained in your diet: animal sources, nuts, seeds and grains including sunflower, chia seeds and beans