Discovering you have life growing inside of you can be one of the best feelings in the world. Women are blessed with the responsibility of nurturing and protecting their growing fetus for 40 weeks, to ensure a healthy delivery and a healthy baby. Stress management, adequate water intake, good nutrition and vitamins are all key factors in a healthy pregnancy. During pregnancy, there is a demand for more nutrients as the growing fetus forces the continuous replenishment of vitamins. Prenatal vitamins offer a variety of potent nutrients in measured dosages. This provides relief to the mother, knowing she is getting the proper amount of nutrients for her and baby. In this article we will discuss the best over the counter prenatal vitamins.
Do you need Prenatal Supplements?
The simple answer is yes, prenatal vitamin supplementation is a key factor in healthy fetus development. There is a whole life growing inside of a woman, who depends directly on her nutrient intake for their proper growth and development. Prenatal supplements are specially formulated to give the baby and mother, exactly what they need to maintain optimal health. Prenatal vitamins are also beneficial if the mother has a poor diet, or if she is eating healthy but still wants to ensure she is getting enough of what she and her baby need.
When Should You Start Taking Prenatal Vitamins?
One should begin taking prenatal vitamins as soon as they have decided to conceive. Creating a healthy, nutrient-rich environment for the fetus is just as important as maintaining it. Taking a prenatal beforehand, gives the mother a head start in balancing any potential nutrient deficiencies, strengthening her own body and creating a healthy space for when conception takes place. There is really no golden rule as to how early you should begin taking a prenatal, but generally speaking, women usually begin 1-3 months before conception. If you are currently taking a multivitamin, it is safe to swap supplements as you see fit.
How Do You Choose Prenatal Vitamins?
There is definitely a much higher dose of specific nutrients in prenatal vitamins in order to support every stage of the baby’s development. The main difference in nutrients when comparing a regular multivitamin to a prenatal are its Folic Acid, Vitamin D, Calcium, Iron, B vitamins and Omega 3 content. Below we will take a quick look at each and discover exactly how much of each vitamin to look for when shopping for the best over the counter prenatal vitamin.
Folic Acid
Folic acid is a B vitamin but stands on its own as a key nutrient due to its ability to prevent birth defects. It helps to prevent neural tube defects which involves poor brain and spinal cord development, as well as mental disorders that may be obvious upon delivery or can develop at a later stage in life. Folic acid also helps in preventing a cleft palate and assists with the general growth and development of the fetus. Folic acid deficiency can be caused by the lack of intake or a high fat and refined carbohydrate diet. Studies have shown that an intake of at least 0.4mg of folic acid one month before conception will decrease the chance of neural defects that take place within the first 28 days of pregnancy.
This amount is easily obtained from a healthy diet When looking at dosage during pregnancy, be sure to find a prenatal that has at least 400mcg dosage. The best food sources are all leafy greens, cruciferous vegetables and beans.
Vitamin D and Calcium
Vitamin D (also known as the Sunshine vitamin) is involved in cell reproduction, blood cell formation and enhances the immune system. It aids calcium absorption into bones, crucial for strengthening the baby’s skeletal formation and structure. Calcium, abundant in the body, mainly resides in bones (98%) and the rest in teeth and other tissues. During pregnancy, calcium needs double, with women requiring at least 1200mg daily, particularly in the last trimester when most infant calcium deposition occurs. Vitamin D is a fat-soluble vitamin and toxicity is possible.
Required amounts depend on the mother’s environment, eating habits, and current levels. Sun exposure may reduce the need for vitamin D supplementation. 400 IU is generally a safe dosage but always check with your doctor and take under medical supervision if needed.
Iron
It is needed in significantly higher amounts during pregnancy. Iron, a blood builder and main hemoglobin component, transports oxygen to tissues, vital for maintaining life’s basic functions. Iron deficiency (anemia) hampers vital oxygen and nutrient transport to the baby, as blood carries nutrients to body cells. Protein and vitamin C aid in the absorption of iron. Excess iron can be toxic, yet deficiency is common in pregnant women. Always consult your physician before supplementing, as needs vary. Foods include green leafy vegetables, citrus fruits and nuts.
B Complex Vitamins
Pregnant women should prioritize B vitamins like Thiamine (B-1), Riboflavin (B-2), Niacin (B-3), and B-12 in supplements. B vitamins closely interrelate in the body’s functions. Crucial for nervous system health, these vitamins aid the mother’s metabolism of carbohydrates, proteins, and fats effectively. Since water-soluble vitamins aren’t stored in the body, they require daily replenishment to maintain maternal energy levels. Consider the following dosages: Thiamine at 3mg, Riboflavin at 2mg, Niacin at 20mg, and B-12 at 6mcg daily.
Omega 3
Omega 3 is a fatty acid which includes DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). As the body doesn’t produce these essential nutrients internally, one must obtain them through food or supplementation. Studies show that Omega 3 can lower the risk of preterm birth and low birth weight. DHA in particular is vital for baby’s brain and eye development, as well as cognitive function. Noo-tropics Prenatal DHA + Ginger provides naturally sourced Omega 3, essential vitamins (folic acid, B vitamins, calcium, iron), and more. Formulated with essential nutrients, prenatal vitamins include soothing ginger root to alleviate stomach discomfort and morning sickness effectively. 100% Halal and free of synthetic ingredients.
Prenatal vitamins are essential before conception and during fetal growth and development, ensuring optimal health for both mother and baby. Speaking from experience, being pregnant has its moments of annoyance but is all in all a beautiful experience. A prenatal vitamin ensures you provide yourself and your baby with essential nutrients, offering peace of mind.
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