Supplementing During Pregnancy

Supplements (not vitamins or minerals) are not studied for health benefits the way prescription drugs are.  So, there isn't a whole lot of information on the safety of use during pregnancy.  And legally they can't be recommended, except by a Doctor, who probably won't recommend their use because s/he either doesn't know a whole lot about supplements, or just wants to play it safe to avoid a law suit.

So how can you know what is safe to take?  Hopefully my own knowledge and experience will enlighten you on the topic.  While I am not a Doctor or Medical Practitioner, I have studied natural remedies for years and worked professionally in the field for 3 years.  Below are the 4 best supplements for women, in my opinion.  As always, discuss with your doctor, do your own research, and make your own best choices for you.  I do not recommend or suggest you take the following supplements, I only share with you my experience and findings.

Prenatal Multi-Vitamin:  Your Doctor definitely wants you to take these, and will even prescribe them once your pregnancy is confirmed.  In fact most Doctors would suggest you start taking them a few months prior to conception.  The idea is to get Folic Acid built up in your system since it has been shown to reduce birth defects.  It, like most vitamins, is water soluble so you waste what your body doesn't absorb.  It is with that knowledge that one-a-day vitamins are not giving you the best benefit or the most for your money.  Also, synthetic nutrients are not as readily absorbed, which is why a food sourced, multiple is best.  I used New Chapter Organics Perfect Prenatal.  It is a 3-a-day, small and easy to swallow, that you can even take on an empty stomach.  It did not increase my morning sickness and did not make me constipated.  I only took 2 a day, because that's what made me feel my best.  I was also eating fortified cereals so I felt confident I was getting enough folic acid.

Probiotics:  None of my medical practitioners could advise me on the safety of taking Probiotics during Pregnancy.  Since I couldn't eat dairy during my pregnancy, yogurt (a natural source of Probiotics) was off the menu.  Probiotics are natural "good" bacteria that support your intestinal flora by increasing good bacteria and suppressing the bad.  I figured Probiotics were alright to take during pregnancy, just not the "green" kind.  I have to say, I am sorry I didn't start taking them sooner.  In addition to supporting my immune system, essential during pregnancy and cold and flu season, Probiotics seemed to ease my anxiety and depression, and kept me regular.  I have long suffered a slow digestion which means two things, constipation (why I avoid dairy), and bacterial overgrowth (leads to all sorts of health problems including depression).  I ended up using Solaray MultiDophilus 12 Billion.  I took one a day at bedtime.  Probiotics also slowed down my pregnancy weight gain, but so did giving up dairy.  I researched the link between weight gain and dairy, which is not a myth, and discovered that only yogurt doesn't make you gain weight because of the Probiotics.

Calcium:  Because I was not eating dairy, I needed to supplement with Calcium.  Pregnant women should aim for at least 1,200-2,000mg a day.  But, your body can only absorb 500mg at a time.  It is best to find a supplement with only 500 per capsule.  Also, Calcium Citrate Malate is the best form for supplementation.  Calcium Carbonate does not get utilized as well, and has been linked to Kidney Stones.  I chose Solaray Calcium with an 85 percent Citrate Malate to 15 percent Carbonate.  It was 250 per capsule, I took 2 a day.  I was still able to eat cheese, legumes, leafy greens (all excellent sources of calcium), and my dairy substitutes (almond and coconut milk) had Calcium Carbonate supplementation.  It is entirely possible that the reason I didn't get Preeclampsia during my pregnancy, and my postpartum Preeclampsia was not as severe, was due to Calcium supplementation.  It is thought that 1,500-2,000mg a day can lesson severity of Preeclampsia and Pregnancy Induced Hypertension (which I had).

Fish Oil, Omega 3 Fatty Acids:  I was so hesitant to use fish oil during pregnancy because of my fear of mercury contamination.  Even though I had a top brand, it tasted "fishy" which usually means spoilage.  I know how these products are produced, packed, and shipped, but once in the store it's anyones guess how long they've been on the shelf, exposed to heat and sunlight.  It is always best to put in a special request for the next shipment.  They will pull it once it comes in and put it in a drawer, calling you that day so you can pick it up immediately.  The only brands of liquid I use are Carlson's and Nordic Naturals.  Get one with lemon to make it more palatable.  The gel caps will give you fish burp and are more expensive, but NN makes a prenatal omega 3.  This supplement supports every part of your body, including your stretching skin, which can help reduce stretch marks.  I regret not taking this regularly.  Although when I did take it, it would make me weepy for some reason, even postpartum.  Since I switched to NN, I have not felt weepy.  There is no medical evidence to support the claim that fish oil reduces your risk of gestational diabetes and preeclampsia.  However, there have been some studies that suggest there are other pregnancy risks with fish oil supplementation (not mercury contamination).  I only supplemented during the last trimester and at most 1 teaspoon of oil every other day.  But I use it every day otherwise, and it in my opinion is the best supplement for your whole body.