You want to have the best diet possible, but your pregnant body might have other plans—morning sickness, food aversions, food cravings. And try as you might, it’s very difficult to get absolutely everything you and your baby need during pregnancy through diet alone. Supplements are key.
Purchase a prenatal vitamin. And a good one—not all vitamins are created equal. Do your research and choose a brand that has everything you need. In addition to vitamins A, E, B6, B12, C, calcium and zinc, your prenatal should contain folic acid, iron and vitamin D. Typically capsules are superior to tablets as they dissolve more quickly and evenly.
Speak with your doctor to make sure you are receiving the proper amounts of nutrients through a combination of diet and supplements. If you are on any type of restrictive diet by either choice or necessity, additional supplements may be required for healthy fetal development. Also, some prenatals don’t necessarily contain everything the pregnant body needs, such as omega-3s, iodine and choline.
Ideally you should start taking a prenatal about three months before you become pregnant. Prenatals provide many nutrients that are beneficial in the very early weeks of fetal development, but it can take weeks for the body to build up these nutrients before they are effective.
Tips and tricks if your prenatal is making you nauseous:
- Eat first, then take the vitamin
- Try taking it at night so you can sleep through the nausea
- Blend it into a smoothie so it dissolves gradually with your food
Source: Gorman, Rachael Moeller. “What to Know about Supplements.” Eat Well. May 2020. 98.
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