Prenatal Vitamins: Do you have the right insurance?
By Mahalia Freed ND
Why do you take a prenatal multivitamin?
Does it have everything you need to stay healthy during pregnancy? (No!)
Does it contain all the nutrients your baby needs for optimal growth? (No!)
Multivitamins are sometimes described as a supplement “insurance policy”. Do you have the right insurance?
People don’t question whether or not to take a prenatal multivitamin. Even those who wouldn’t think to take a vitamin when not pregnant or trying to conceive assume they should take a prenatal. The intention behind this is noble, if somewhat symptomatic of the health concerns I see in practice: when nurturing another life, people are way more responsible than they are for themselves alone. Riding this trend, I encourage you to use the motivation of pregnancy or pregnancy preparation to enhance your own health. I also encourage you to work with a practitioner to determine what nutrients YOUR body needs, and in what dose.
Fact: nutritional needs change during pregnancy. You need more protein, more calories, and more of a variety of specific nutrients (for those of you who like the details, see chart below for an incomplete list of top nutrients).
Building on dietary counselling, and individualized naturopathic support, I do recommend prenatal multivitamins in my practice, but not for every pregnant/trying to be pregnant person. I am also very specific about which brands are effective and toxin-free, as they aren’t all equal by any means. The top-selling prenatals at pharmacies are loaded with food colourings (known neurotoxins) as well as unnecessary fillers and binders with detrimental effects, from sodium lauryl sulfate (skin and membrane irritant, possible mutagenic) to talc (carcinogenic). And that is in addition to often not having sufficient quantities of the vitamins that are known to support healthy pregnancies that continue to term! One of the foundational principles of medicine is, “First, do no harm”. At what time is it more important to follow this guidance than when nourishing another life within our body? Make sure you know what is in your supplements, and whether this is right for YOU. For more about the effects of these “nonmedicinal” ingredients, see http://www.ewg.org/skindeep/. For more about nutrient needs in pregnancy, see below.
More questions? Contact me via www.dandelionnaturopathic.ca or call the clinic at 647-428-7200.
What nutrients do I need in pregnancy, and why?
Iron: for energy, pregnancy maintenance, fetal and parental blood cells, prevention of
preterm labour/low birth weight. Daily needs are 18-60 mg. Iron can be found in red
meat, some dark green leafies, nettles, molasses and some dried fruits. Make sure you
take it separately from calcium and magnesium!
Folic Acid: for healthy cell division and prevention of neural tube defects. Daily needs
in pregnancy are 800 mcg - 5 mg. Folic Acid can be found in leafy greens, whole
grains, fortified cereals, salmon and organ meats
B6: For hormone metabolism, mood and alleviation of nausea in pregnancy. The daly
recommended dose in pregnancy is 25-100 mg. B6 can be found in meat, organ meat,
leafy greens, blackstrap molasses and brown rice.
Vitamin C: For health vessels and tissues (helps to prevent varicose veins,
hemorrhoids and premature rupture of membranes). The daily recommended dose in
pregnancy is 100 - 2000 mg. Vitamin C can be found in vegetables (broccoli, potato,
pepper) and some fruits.
Calcium: For healthy baby bones and maternal muscle tone (including the uterus). The
daily recommended dose in pregnancy is 1200 mg. It can be found in tahini/sesame
seeds, almonds, broccoli, kale, collards and milk products. It is important to make sure
you have enough magnesium when you supplement calcium.
Magnesium: For preventing muscle cramps, aiding with constipation and encouraging
deep sleep. The daily recommended dose in pregnancy is 450 - 1000 mg. Magnesium
can be found in green veggies, beans, nuts and seafoods.
BI (thiamine), B2 (riboflavin), B3 (niacin), B5, B12: For all essential various functions
(foods sources are usually adequate). The daily recommended dose in pregnancy is
2-100 mg. B vitamins can be found in whole foods. Note that B12 is only present in
Animal sources.
Zinc: For immune system function and health fetal growth and development. The daily
recommended dose in pregnancy is 20-50 mg. Zinc can be found in seafood,
mushrooms, organ meats, spinach and sunflower seeds.
Probiotics: For digestive and immune system health, prevention of GBS and status in
labour, prevention/ reduction of allergies and eczema in infants. The recommended
daily dose in pregnancy is 15 billion good quality, strain specified units per day.
Probiotics can be found in food sources which are fermented.
EPA/DHA (essential omega 3ʼs): For fetal brain development, maternal mood, heart
health, decreasing inflammation and blood sugar regulation. The recommended daily
dose in pregnancy is 600 mg EPA and 3-400 mg DHA. These can be found in fish and
fish oil. Source matters! Ask for advice on obtaining clean, stable, pure fish oil brands.
Other nutrients to consider: Iodine (found in seaweeds, essential for healthy thyroid function), Beta- carotene (richly colored vegetables, esp orange & red, needed for eye development & various other functions), chromium, selenium...
Mahalia Freed is a naturopathic doctor happily practicing at Lifecycles Wellness in downtown Toronto. In her family practice, Mahalia has a special focus in endocrinology (including PMS, PCOS, thyroid concerns), mental health, oncology, fertility, and perinatal care.
By Mahalia Freed ND
Why do you take a prenatal multivitamin?
Does it have everything you need to stay healthy during pregnancy? (No!)
Does it contain all the nutrients your baby needs for optimal growth? (No!)
Multivitamins are sometimes described as a supplement “insurance policy”. Do you have the right insurance?
People don’t question whether or not to take a prenatal multivitamin. Even those who wouldn’t think to take a vitamin when not pregnant or trying to conceive assume they should take a prenatal. The intention behind this is noble, if somewhat symptomatic of the health concerns I see in practice: when nurturing another life, people are way more responsible than they are for themselves alone. Riding this trend, I encourage you to use the motivation of pregnancy or pregnancy preparation to enhance your own health. I also encourage you to work with a practitioner to determine what nutrients YOUR body needs, and in what dose.
Fact: nutritional needs change during pregnancy. You need more protein, more calories, and more of a variety of specific nutrients (for those of you who like the details, see chart below for an incomplete list of top nutrients).
Building on dietary counselling, and individualized naturopathic support, I do recommend prenatal multivitamins in my practice, but not for every pregnant/trying to be pregnant person. I am also very specific about which brands are effective and toxin-free, as they aren’t all equal by any means. The top-selling prenatals at pharmacies are loaded with food colourings (known neurotoxins) as well as unnecessary fillers and binders with detrimental effects, from sodium lauryl sulfate (skin and membrane irritant, possible mutagenic) to talc (carcinogenic). And that is in addition to often not having sufficient quantities of the vitamins that are known to support healthy pregnancies that continue to term! One of the foundational principles of medicine is, “First, do no harm”. At what time is it more important to follow this guidance than when nourishing another life within our body? Make sure you know what is in your supplements, and whether this is right for YOU. For more about the effects of these “nonmedicinal” ingredients, see http://www.ewg.org/skindeep/. For more about nutrient needs in pregnancy, see below.
More questions? Contact me via www.dandelionnaturopathic.ca or call the clinic at 647-428-7200.
What nutrients do I need in pregnancy, and why?
Iron: for energy, pregnancy maintenance, fetal and parental blood cells, prevention of
preterm labour/low birth weight. Daily needs are 18-60 mg. Iron can be found in red
meat, some dark green leafies, nettles, molasses and some dried fruits. Make sure you
take it separately from calcium and magnesium!
Folic Acid: for healthy cell division and prevention of neural tube defects. Daily needs
in pregnancy are 800 mcg - 5 mg. Folic Acid can be found in leafy greens, whole
grains, fortified cereals, salmon and organ meats
B6: For hormone metabolism, mood and alleviation of nausea in pregnancy. The daly
recommended dose in pregnancy is 25-100 mg. B6 can be found in meat, organ meat,
leafy greens, blackstrap molasses and brown rice.
Vitamin C: For health vessels and tissues (helps to prevent varicose veins,
hemorrhoids and premature rupture of membranes). The daily recommended dose in
pregnancy is 100 - 2000 mg. Vitamin C can be found in vegetables (broccoli, potato,
pepper) and some fruits.
Calcium: For healthy baby bones and maternal muscle tone (including the uterus). The
daily recommended dose in pregnancy is 1200 mg. It can be found in tahini/sesame
seeds, almonds, broccoli, kale, collards and milk products. It is important to make sure
you have enough magnesium when you supplement calcium.
Magnesium: For preventing muscle cramps, aiding with constipation and encouraging
deep sleep. The daily recommended dose in pregnancy is 450 - 1000 mg. Magnesium
can be found in green veggies, beans, nuts and seafoods.
BI (thiamine), B2 (riboflavin), B3 (niacin), B5, B12: For all essential various functions
(foods sources are usually adequate). The daily recommended dose in pregnancy is
2-100 mg. B vitamins can be found in whole foods. Note that B12 is only present in
Animal sources.
Zinc: For immune system function and health fetal growth and development. The daily
recommended dose in pregnancy is 20-50 mg. Zinc can be found in seafood,
mushrooms, organ meats, spinach and sunflower seeds.
Probiotics: For digestive and immune system health, prevention of GBS and status in
labour, prevention/ reduction of allergies and eczema in infants. The recommended
daily dose in pregnancy is 15 billion good quality, strain specified units per day.
Probiotics can be found in food sources which are fermented.
EPA/DHA (essential omega 3ʼs): For fetal brain development, maternal mood, heart
health, decreasing inflammation and blood sugar regulation. The recommended daily
dose in pregnancy is 600 mg EPA and 3-400 mg DHA. These can be found in fish and
fish oil. Source matters! Ask for advice on obtaining clean, stable, pure fish oil brands.
Other nutrients to consider: Iodine (found in seaweeds, essential for healthy thyroid function), Beta- carotene (richly colored vegetables, esp orange & red, needed for eye development & various other functions), chromium, selenium...
Mahalia Freed is a naturopathic doctor happily practicing at Lifecycles Wellness in downtown Toronto. In her family practice, Mahalia has a special focus in endocrinology (including PMS, PCOS, thyroid concerns), mental health, oncology, fertility, and perinatal care.
