Eating a well-balanced diet is essential for a healthy pregnancy however there are times when your food choices can fall short of the recommended nutrients. This is when many of us turn to prenatal vitamins. With so many on the shelf, which one is the best? It can be confusing to know what to look for in prenatal vitamins.
So What To Look For In Prenatal Vitamins?
A prenatal vitamin can contain many nutrients leaving you wondering what should I look for in a prenatal vitamin. Before you start singing your ABCs it’s easy to get sidetracked over the different vitamins included in these little pills.
Whilst everything is important, you should be on the lookout for Folic Acid, Iron, Calcium, Iodine, and Vitamin D and C in your prenatal vitamins.
What Should You Look for in a Prenatal Vitamin
As you stand in the grocery store you may feel a little out of your depth, coupled with pregnancy brain fog you are endlessly fumbling with the packets of prenatal vitamins comparing which ones to choose.
We have all been there comparing the components of each brand you begin to wonder if the cheaper alternative will still work as best as the branded products. Either way, you know you have to choose but what should you look for in a prenatal vitamin?
Keep reading as we uncover the essential components your body will need during pregnancy.
Why Are Prenatal Vitamins Important?
According to advice from the professionals, a woman can begin her prenatal vitamins before she receives her big fat positive. So regardless if you are still waiting for your time to shine you can prime your body as the temple it is by adding the goodness from the extra vitamin.
Not only do they keep on top of your health but these pills are essential for picking up the slack in your diet ensuring that your little bean has all it needs to grow strong and develop into a healthy little bub.
What Ingredients To Look For In Prenatal Vitamins
With an Ingredients list as long as your arm you may be thinking are all the contents from different brands really necessary?
Well, here is what to look for in a prenatal vitamin that you are advised to take whether it’s separately or as part of a mega pill.
- Folic Acid
Probably one of the main reasons for taking prenatal vitamins, Folic acid is known for preventing physical and cognitive defects in pregnancy. At a minimum, pregnant moms should have at least 600 mg of Folic acid in their diet and as it’s easier for the body to absorb it from a supplement over the natural form in foods many vitamins can include more than what is recommended which is completely safe.
According to the CDC Folic acid can help prevent anencephaly and spina bifida. Folic acid works to help the neural tube which later helps the development of the spine and brain.
- Calcium
We know calcium to be the stuff for strong bones and whilst this is true it actually supports your whole skeletal system, teeth included not to mention its role in helping your muscles, nerves, and heart. Lacking calcium can create issues for mom leaving your bones subject to becoming brittle.
Whilst pregnant everything you have your body provides to your baby. Remember that your baby was only a few cells in the beginning, developing another skeleton can take a whole lot of calcium out of you. The average amount future moms should aim for is around 1000 mg per day to help you both maintain a good solid skeletal structure.
A study has shown that high levels of calcium in a pregnant mom can actually lower the risk of Preeclampsia whilst the data was proven on a range of women a solid connection with a larger sample would need to be clarified to make this a concrete judgment.
- Iron
Women menstruate every month meaning the loss of blood can contribute to low Iron levels. When pregnant you could argue that you don’t lose blood hence you don’t lose as much Iron.
On the contrary to this, your blood volume almost doubles whilst pregnant meaning you need at least 27 mg a day and as Iron is responsible for delivering oxygenated look cells around the body, it doesn’t get much more important than that.
Not getting enough Iron can cause anemia in both mom and baby. A study found that many moms are actually under the recommended levels for iron intake through pregnancy. Iron deficiency is on the rise and 52% of the affected are those who are pregnant.
- Iodine
Doctors recommend a prenatal vitamin to hold at least 150 mg of Iodine. This nutrient helps develop your baby’s brain and nervous system. On the whole 220 mg, a day is what is recommended so ensure that your diet is plentiful of fish and dairy.
Low iodine levels can subject both mom and baby to a condition called Hyperthyroidism and affect the neurological development of the baby’s brain. A study has proven that supplements including iodine have seen steady birth weights alongside lower mortality rates and developmental scores increasing by around 10-20%.
- Vitamin D
The sunshine vitamin. Many people in colder wetter countries are known to lack in vitamin D. Your body is wonderful and can absorb this vitamin through sunshine. It helps the absorption of calcium so by taking extra vitamin D you are directly helping your baby’s bones and skin.
A deficiency in Vitamin D has been highlighted to increase the risks and outcomes in pregnancy such as
- High blood pressure if gestational diabetes is present.
- Recurrent pregnancy loss
- Preterm delivery
- Emergency c section
- Postpartum depression.
- Vitamin C
Good for developing cartilage, tendons and skin Vitamin C also helps to strengthen immunity for mom. Your body is vulnerable to many germs whilst oregano so topping up your fruits and veggies with additional supplements is never a negative thing. 85 mg a day is the average aim for expecting moms.
- Quality & Purity
Last but not least, you must consider the quality of the product when selecting your prenatal vitamins. Prenatal vitamins are designed to provide important nutrients that support the healthy development of the baby and the mother during pregnancy. However, not all prenatal vitamins are created equal, and it is important to choose a high-quality supplement to ensure that you are getting the best possible nutrition.
By quality, I mean the ingredients used in the prenatal vitamin and the manufacturing process. High-quality prenatal vitamins are made with pure, natural ingredients that are free from harmful additives and contaminants. They are also manufactured in a way that ensures the stability and potency of the nutrients. I recommend choosing a well-reputed brand.
What Are The Other Nutrients?
What to look for in prenatal vitamins? Obviously, the nutrients mentioned above are the bare minimum items that you should be looking for when shopping for your prenatal meds. Another amazing nutrient to consider is the Omegas.
Studies have proven that Omega 3 in particular are fundamental building block for your baby’s retina and brain. Fish oils and fatty acids will help boost your baby’s brain making the links stronger between nerves and stems. Always try to include Omega 3 in your diet as the benefits are truly wonderful for you and your baby.
Recommended Dose
Dosage requirements vary from brand to brand but typically vitamins are to be taken once a day unless you are directed otherwise by a professional medic.
If you miss a dose then it’s important to just continue as you would when you remember. Doubling up on doses is not advised as it is. Doubling up means twice the amount of Iron which can give you an upset tummy meaning constipation could lurk around the corner.
Ensure you take your meds regularly, put them by the coffee pot or leave them on your nightstand to remind you. If you get a bout of the baby brain try using a pill box to help ease you into your new routine.
Side Effects of Prenatal Vitamins
As with any medication or supplement, side effects can make things ugly.
Anything supplemented with Iron runs the risk of constipation. If you feel like your bowels are on the go slow then hike up your fiber intake with plenty of leafy greens and of course hydrate. Water can help get the poop train back on track.
Don’t make the same mistake as I once did, straining whilst pooping can give you a case of hemorrhoids meaning you will have even more issues to complicate matters downstairs. Your doctor can suggest alternative treatment for severe constipation.
Morning sickness or nausea isn’t always helped by the vitamins aroma. If you have a weakened stomach and the smell is enough to make you chuck then camouflage the smell and taste with something yummy like ice cream or adding it in a vitamin packed smoothie.
Wrapping Up
To conclude, what to look for in prenatal vitamins, I think it’s safe to say that most of the commercialized brands or grocery own brand prenatal vitamins are much the same.
They all will include 100% of the recommended Folic acid and iron quantity but the other nutrients may differ in dose. To be fair to yourself and your baby you may wish to consider your diet. If you can hand on heart say your due us the best it’s ever been full of nutritious balance then you could opt for a more basic supplement however if you know you are lacking in one or more of the above vitamins then opting for a higher proportion wouldn’t hurt.
It’s all down to your personal choice. Ask advice from your doctor if you are at a complete loss but any prenatal vitamin is going to provide you with at least the basics to get you and your baby off to a healthy start.