How to choose a prenatal vitamin...
This question comes up often in my office because there are so many different prenatal vitamins on the market it is hard to know which one to choose. Here are a few things I always tell people to consider when buying.
What ingredients to look for:
Ingredients are key- this means that we only want to see vitamins and minerals on the list- no additives and fillers. Professional brands are sourced from quality ingredients and limit these things.
Absorbability is also important. The forms of the vitamins and minerals in the prenatal vitamin are important. If the prenatal contains poorly absorbable forms of things like calcium, magnesium, iron, and zinc then you may not be getting enough or you will have to take many capsules to get an adequate amount of these ingredients. Many vitamins and minerals in prenatal products are found in the oxide form. This form isn’t always well absorbed, so you may want to look for citrate forms instead.
The most important part of a prenatal is folate, because it helps to prevent neural tube defects in baby. Methylfolate (often referred to as 5-MTHF) is the active form of folic acid, and although it does the same thing as folic acid, the active form may be better absorbed and used by the body.
Iron can be hard on the digestive system and cause constipation, stomach pain, nausea and vomiting. However, it’s important to take iron because it declines in the second and third trimester. Most companies use the form ferrous sulphate in their prenatal, which is poorly absorbed. Instead, look for a glycinate form which is easier on the digestive system.
Look at vitamin A. At high doses vitamin A is teratogenic (aka toxic and dangerous to the baby). Some people opt to avoid it all together in their prenatal care, but given vitamin A’s importance for embryonic growth and baby’s development of bones, eyes, heart, lungs, and kidneys, some choose to keep it in – but checking the dose is really important. Do not exceed 10, 000 IU of vitamin A (or retinyl acetate) daily.
When to take your prenatal vitamin:
Starting a prenatal before you start trying to conceive is ideal- typically about 3 months before you start trying. However, if you have already started trying it’s not to late to get started!
If prenatals make you feel nauseous, make sure you’re taking them with food and divide taking them throughout the day (ie. one with breakfast and one with lunch or dinner, etc.) as needed
Continuing to take prenatal vitamins throughout the postpartum period (especially if you are planning to breast feed or are breast feeing) is important as well to continue to supply yourself and your baby with quality nutrients.
Next steps:
Talk to your ND about which prenatal vitamin is right for you and to ensure you are getting the proper dose. If you have any other questions about other vitamins or supplements that you are taking in pregnancy, they can help with those as well!
