Q: Help! I am newly pregnant and I am overwhelmed with prenatal vitamin choices… I eat fairly healthy so I am not sure how much money I should be spending on a vitamin supplement and what the differences are. How do I choose?
Signed, Choosy Moms Choose WHAT?
A: First thing to do is take a deep breathe and don’t stress too much! Remember that the prenatal vitamins are a supplement and eating a wide variety of whole, nutrient dense foods during pregnancy will help you reach your daily requirements. Use these tips to find a high quality vitamin that is right for you:
- Choose a food based prenatal. They are easily digested and therefore gentler on the stomach. Because they are derived from food, these prenatal blends contain the enzymes, phytonutrients, and other co-factors that make the vitamin most absorbable and add to the wide spectrum of nutrition.
- Avoid synthetic vitamins. Synthetic versions of vitamins are hard to the body to convert and use. Even if they say they contain higher quantities of the vitamins on the label, they are not as bioavailable to the body and you will not receive the quality you need.
- Look for brands that only use natural and bioavailable ingredients.
- Avoid brands that contain fillers or GMO products.
- Choose a vitamin with L-Methyl Folate, not folic acid. Folate is the preferred form of B-9 (L-MethylFolate).
- DHA is crucial during pregnancy and unfortunately is seldom added to the high quality vitamins. When it is added it is typically in lower than needed doses. I recommend Nordic Naturals Prenatal DHA. If you do not mind the taste of fish oil you can also get the adequate amount plus some Vitamin D in Cod Liver Oil.
- Mega Food- Baby and Me. There is also a Baby and Me 2 if you prefer to eliminate the natural herbs that are in Baby and Me.
- Seeking Health Prenatal
- Designs for Health Prenatal Pro
- Vitamin Code Garden of Life
While these are high quality, whole food derived recommendations you may have individual nutrition requirements that are not met in each product and additional supplementation of a nutrient may be necessary. Discuss this with your doctor or nutritionist to make sure you are getting all of the nutrients you need.
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