the birth consultants
Prenatal Supplements, Unfiltered
Sep 5
/
Jaime Wessler, CPM, LM
When I was pregnant I remember there were all these recommendations about vitamins and supplements I should be taking.
And even the ones that most people agree that you should take (like folate), there were all these conflicting ideas about brands, bio availability, folate vs folic acid...
I absolutely hated the feeling that no matter what I did there was no way I could tell if I was doing the 'right' thing.
In this post you'll find the information I wished I'd had for my pregnancies. Straight forward, no bullshit information on supplements, brands, and making choices.
And even the ones that most people agree that you should take (like folate), there were all these conflicting ideas about brands, bio availability, folate vs folic acid...
I absolutely hated the feeling that no matter what I did there was no way I could tell if I was doing the 'right' thing.
In this post you'll find the information I wished I'd had for my pregnancies. Straight forward, no bullshit information on supplements, brands, and making choices.
Nutrition in Pregnancy is Hard.
Store Bought is Fine.
In a perfect world, we’d be getting all our nutrition from the foods we eat. But, it's not a perfect world and it's not always possible, despite what you might hear from influencers.
I'm not saying that we shouldn't take care of our health and try to have healthy pregnancies - I just want to be realistic and recognize that there are hundreds of things that make it hard for people to get everything they need from their food alone.
I'm not saying that we shouldn't take care of our health and try to have healthy pregnancies - I just want to be realistic and recognize that there are hundreds of things that make it hard for people to get everything they need from their food alone.
And that's where supplements come in - adding in dietary supplements can fill in the nutritional gaps where we aren't getting enough. On top of that, they can also help provide support for certain health situations or relieve symptoms without the risks that some people want to avoid with pharmaceuticals.
But there are a lot of people pushing supplements out there and not all of them are experts. Some things out there do absolutely nothing. Some can actually be toxic, while others may interfere with other medications you take causing them to be ineffective. There are even some things that can trigger life-long autoimmune disorders. That means you could end up spending a lot of money on something that, at best, doesn't help, but at worst, actually hurts!
So how do you know who to trust!? Read on to learn about the supplements we actually recommend, and information to help you with making the best choices.
So how do you know who to trust!? Read on to learn about the supplements we actually recommend, and information to help you with making the best choices.
Choosing the right prenatal supplements
Click through the tabs below to read more about specific recommendations, and things that are really helpful to know to make sure you spend your money wisely and safely when choosing supplements!
Midwife Recommended Prenatal Supplements
Click the recommendations to expand and read more. Make sure you check out our section on recommended brands and things to consider when you are choosing supplements!
Jump to Brand Recommendations
General Recommendations for Pregnancy
High Quality Prenatal Vitamin
In pregnancy your nutritional demands go up, and there are certain things that a lot of people don’t get a lot of from their regular diet, but that are really important for a healthy pregnancy, like folate! But all prenatal vitamins are not created equal!
Omega 3 - Essential Fatty Acids
Omega 3 fatty acids are important for the development of your baby’s brain and eyes. If you eat a lot of fish or seafood you may be getting enough Omega 3s from your diet. Some prenatal vitamins contain Omega 3s, but if yours don’t, we recommend adding an additional Omega 3 supplement in.
To check your prenatal vitamin, look for DHA and EPA.
Probiotics
When you think about bacteria, you might think of sickness. But did you know that there are also beneficial bacteria that help keep us healthy? We won’t go into too much detail, but you can read more here (find link).
In pregnancy, taking a probiotic that is specific to vaginal health can help prevent vaginal infections and may even prevent colonization of Group B Strep.
Vitamin D
Vitamin D is essential for our bodies to use calcium effectively, but many americans are deficient. In pregnancy Vitamin D helps with the development of the baby’s bones, teeth, kidneys, heart, and nervous system. Supplementation may be beneficial in preventing low birth weight, preterm labor, preeclampsia, and gestational diabetes.
Recommendations for Specific Situations
Iron Supplements for Anemia
In pregnancy, your blood volume increases by 1.5 times! This change happens around the 28 week mark, and most people will experience a small amount of anemia that gets better by the time they have their baby. But, some people might be anemic enough to need supplementation with iron. Your doctor may prescribe an iron supplement, and if this works for you that’s great! But iron supplements are notorious for causing upset stomach and constipation.
Magnesium for Leg Cramps + Constipation
Like Vitamin D, Magnesium goes hand in hand with Calcium. Did you know that calcium is not only important for bones but also affects muscle contractions? And do you know what is just one giant muscle? Your uterus! Supplementing with magnesium can make sure you are using calcium effectively so your contractions work as well as possible!
Magnesium is also really helpful during pregnancy if you are experiencing constipation or leg cramps.
Papaya Enzymes for Heartburn + Indigestion
If you’re struggling with heartburn, you may be taking tums. And, that’s fine! But Tums if you’re struggling with anemia, you may want to avoid Tums because they can interfere with iron absorption. Also, Tums has a maximum daily dose, which may be a problem if your heartburn gets bad enough.
These enzymes act as digestive enzymes to help empty your stomach and prevent heartburn. The added bonus is that they taste good and they don’t have a maximum dose. Just take them if you need them!
Red Raspberry Leaf Tea for Labor Support
This tea acts as a uterotonic. That is - it stimulates the muscles of your uterus during pregnancy. This gives your uterus a workout that may help make your contractions in labor more efficient, potentially shortening your labor.
Be warned, though - it does have an earthy flavor that bothers some people. You can mix it with honey or agave or add another type of tea with it to help with the taste!
Gentle Birth Tincture for Labor Support
This tincture is meant to be taken starting at 36 weeks. It’s a combination of herbs that act as uterotonics like Red Raspberry Leaf tea, but they’re a little stronger. People who have used this tincture have reported that they have faster labors and fewer of them are still pregnant in late pregnancy.
Disclaimer: We do not recommend tinctures with Black and Blue Cohosh! Look for ingredients that don't include these!
Disclaimer: We do not recommend tinctures with Black and Blue Cohosh! Look for ingredients that don't include these!
After Ease Tincture for Postpartum Cramping
This is also a tincture meant to be taken after your baby is born to help with those afterpains! That’s right - after your baby is born your uterus continues to contract to help stop your bleeding. You’ll notice these contractions anytime you nurse your baby or if your bladder is full, but they can happen anytime. And legend has it that they get worse with every pregnancy. The good news is that they should only last a few days, and After Ease has been reported to help significantly with the intensity.
Sunflower Lecithin for Mastitis and Clogged Ducts
Some people are prone to clogged ducts and mastitis during breastfeeding. Recurrent issues may lead someone to stop breastfeeding before they’re ready. Sunflower lecithin has been shown to reduce the incidence of clogged ducts and mastitis. For people who have a history of clogged ducts or mastitis after a previous pregnancy I recommend having this on hand and starting it prophylactically, as it means you may be at risk this time around too!
What is a Supplement?
The Dietary Health and Education Act of 1994 defines supplements as:
So, we're talking about things that you take by mouth, include some mixture of vitamins, minerals, herbs or botanicals, amino acids, enzymes, live microbials (pre- or pro-biotics), or some version of those items. You can take them in many forms, including pills, tablets, capsules, gummies, softgels, liquids, powders, teas, and food bars.
So this means that even though some things that can be taken in supplement form are also sometimes used topically or through smell, they don't count as supplements.
Why does that matter? Because if they aren't sold in the forms listed above, they aren't subject to the same regulations as things that are taken by mouth. Think: essential oils, lotions, salves, etc, which also have potential good and bad effects!
But, just because supplements are regulated, it doesn't mean that they are all totally safe and reliable. Check the next section to learn more about the supplement industry.
- Something that you ingest
- Include one or more dietary ingredients to supplement the diet
- Come in a variety of forms
So, we're talking about things that you take by mouth, include some mixture of vitamins, minerals, herbs or botanicals, amino acids, enzymes, live microbials (pre- or pro-biotics), or some version of those items. You can take them in many forms, including pills, tablets, capsules, gummies, softgels, liquids, powders, teas, and food bars.
So this means that even though some things that can be taken in supplement form are also sometimes used topically or through smell, they don't count as supplements.
Why does that matter? Because if they aren't sold in the forms listed above, they aren't subject to the same regulations as things that are taken by mouth. Think: essential oils, lotions, salves, etc, which also have potential good and bad effects!
But, just because supplements are regulated, it doesn't mean that they are all totally safe and reliable. Check the next section to learn more about the supplement industry.
About the Supplement Industry
So the FDA regulates supplements.
Technically.
What regulation includes:
What regulation doesn't include:
So companies can sell a supplement that may not have quality ingredients. In theory, it's possible that they may not have the ingredients they say they do at all.
What does the FDA do about this? Well, not a lot unless a consumer sends in a complaint about a product. But what are the chances that people know about this process? I'd guess not many do, and there are probably a lot of low quality products that just fly under the radar.
Thankfully, selling products that aren't what they say they are doesn't seem to be a huge issue, but quality across brands definitely is! And while a lot of supplements that don't work may just end up being a waste of money, no one wants to be the person to find out about the FDA complaint process because they got hurt by a bad product?
Technically.
What regulation includes:
- The FDA has guidelines for safety, quality, purity, strength, and composition of supplements, and the companies who sell them are expected to follow them.
- Supplement labels can't make health claims that the product treats, prevents, or cures illnesses or diseases. They can mention benefits, but they have to include a disclaimer that the benefits are not endorsed by the FDA.
What regulation doesn't include:
- Supplements don't have to be approved by the FDA before sale
- Supplement companies don't have to send in anything to show that they meet the guidelines for quality
- Companies aren't required to have third party testing
So companies can sell a supplement that may not have quality ingredients. In theory, it's possible that they may not have the ingredients they say they do at all.
What does the FDA do about this? Well, not a lot unless a consumer sends in a complaint about a product. But what are the chances that people know about this process? I'd guess not many do, and there are probably a lot of low quality products that just fly under the radar.
Thankfully, selling products that aren't what they say they are doesn't seem to be a huge issue, but quality across brands definitely is! And while a lot of supplements that don't work may just end up being a waste of money, no one wants to be the person to find out about the FDA complaint process because they got hurt by a bad product?
Choosing Supplements and Recommended Brands
The good news is that there are ways to make sure that you are picking out good supplements.
Third Party Testing
Even though it's not required, there are some companies out there who send their products off for routine quality testing with an outside company. Third party testers provide a layer of protection because it ensures that the product was confirmed to be high quality by someone without something to gain (money) from the product.
Check the label for the USP or Consumer Labs testing stamp when you are shopping for supplements:
Check the label for the USP or Consumer Labs testing stamp when you are shopping for supplements:
USP
Consumer Labs
Read the Ingredient Label
Look for supplements that list the amount of the ingredient in their product. This indicates that they have standards for the recipe and that they are measuring it.
Brands We Trust
The following brands are brands that we generally recommend. Many of them cover a variety of the supplements that we listed above, but some are specific to a certain need.
1. Thorne
2. Garden of Life
3. Nordic Naturals
4. New Chapter
5. Perelel
6. Hema-Plex
7. Mountain Meadow Herbs
8. WishGarden
1. Thorne
2. Garden of Life
3. Nordic Naturals
4. New Chapter
5. Perelel
6. Hema-Plex
7. Mountain Meadow Herbs
8. WishGarden
Who we are
The Birth Consultants are experts in optimal reproductive health with a passion for education. We believe that information is the key to good birth outcomes and positive experiences.
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