Are Supplements safe during pregnancy and if so, which ones should you take?

Pregnancy is a critical time for optimizing health and nutrition, both for the mother and her baby. Overall nutritional and caloric needs are greatly increased by pregnancy and breastfeeding. I believe that a pregnancy should be supported first and foremost with a healthy low-stress lifestyle and sound nutrition! With that being said, I also believe that quality supplements can help fill in the gaps of an imperfect diet to support the healthiest pregnancy possible. But please note: You should not take any nutritional supplements or herbal supplements during pregnancy unless directed to do so by your healthcare practitioner.

Before deciding what to supplement with during pregnancy, there are two important factors to know:

1. Other than prenatal vitamins, the majority of supplements will say "not safe for women who are pregnant or nursing" simply due to the fact that we just can’t test them on pregnant women. It is not ethical nor is it safe to to do so there is a narrow range of research on the topic and you want to be very selective about what you take.

2. The quality of supplements available on store shelves can vary widely since they are not regulated by the FDA. Over the past few years there has been a drastic increase in counterfeit supplements on online retailers like Amazon. Temperature controls and expirations dates are often not adhered to, leaving products rancid. It is important to avoid taking potentially harmful vitamins and only use products with reputable manufacturers, who are third part assessed for potency and quality. Visit my online dispensary for the highest quality and most safe medical grade supplements.

With that being said, what is ok to take?

Top nutritional supplements to consider during pregnancy:

1. Organ Supplements

Every pregnant woman should be getting the benefits of nutrient dense foods like organ meats. During the first trimester because of nausea and food aversions, women are not always able to consume the desired number of calories or variety of nutrients. In addition, several nutrients in a good well sourced organ complex have been found to benefit pregnant women who suffer from "morning sickness," including vitamin B6 and vitamin K.

The most important nutrient in an organ complex is folic acid or folate, which reduces the risk of having a child with a birth defect of the brain or spinal cord.

I recommend organ supplements starting the year before becoming pregnant, during pregnancy, and while breastfeeding. This can help produce a healthy baby and benefit the mother through labor, delivery, breastfeeding, and postpartum. Be sure to look for a brand that only uses organic and gras-fed organs and is manufactured without additives and coatings which are commonly found in mainstream prenatal tablets.

2. Probiotic

Endless amounts of research is being published in support of a healthy microbiome. Since mom's bacteria will be passed directly onto the newborn fetus, inoculating the baby during the passage through the birth canal, maintaining healthy flora is of utmost importance. Healthy bacteria will provide the building blocks of the baby's immune system, support healthy digestion (avoid colic!), and prevent cradle cap and other skin issues to name just a few benefits. It is also highly beneficial to take probiotics in order to avoid a positive Group B Strep test which will require IV antibiotics during labor.

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3. Cod Liver Oil

Essential Fatty acids in the form of a high quality cod liver oil are paramount for the development of baby's brain and nervous system. EPA + DHA are two of these EFAs that support proper brain development as well as healthy behavior and mood. Low levels of DHA and EPA have been linked to depression and other mental health issues. If you are vegan, you can supplement with algae based omegas as well.

4. Calcium

Most prenatal vitamins do not have much calcium. Calcium is an important mineral to support bone and teeth development. If the baby does not get enough Calcium, it will pull stores from mom which can lead to intense leg cramps and even bone loss. Calcium would be recommended especially for those with osteopenia, osteoporosis, or scoliosis going into pregnancy. Be sure to look for the MCHC form of Calcium, as it is most absorbable.

5. Magnesium

Some of the most common symptoms during pregnancy can be addressed with magnesium: Constipation, which can be very uncomfortable and even lead to incontinence due to the added pressure on the bladder, can be improved with magnesium supplementation. Insomnia, muscle aches, and leg cramps can also be addressed by taking magnesium. Look for the bis-glycinate form of magnesium in order to address symptoms and avoid getting loose stools. Magnesium citrate can be used if addressing constipation but this form can cause some osmotic flushing of the bowel, so be sure to start with a lower dosage.

6. Digestive + Systemic Enzymes

Digestive health is often compromised during pregnancy. Many women experience reflux/GERD, constipation, feeling overly full, and even gallbladder pain from the increased production of estrogen. Digestive support in the form of enzymes during pregnancy can drastically improve digestion and even allow for greater absorption of nutrients for the development of a healthy baby!

In addition, proteolytic or systemic enzymes can improve blood flow and support healthy tissue development. They have been shown to be helpful throughout pregnancy to help prevent recurrent miscarriage due to immunological imbalances.

6. Collagen Protein Powder

Collagen is the protein building block of all your connective tissues, including your bones, muscles, skin, hair, nails and tendons. In fact, about 30% of the protein in our bodies is made of collagen. Collagen production declines with age, making it ever more important to supplement as we age.

When you are pregnant your abdomen and many other parts of your body are going to stretch substantially. Taking collagen can support your skin's elasticity and help to avoid stretch marks as well as support joints that have to adjust to carrying more weight. Collagen can also help your body and skin to recover postpartum and support the development of a healthy and strong amniotic sac!

In addition, collagen can also support a healthy gut, improved digestion, detox pathways.

My Supplement Dispensary

If you want to know what a balanced day of food looks like to keep blood sugar stable while pregnant, just fill out the info below and I will send you a guide!

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional nutrition. These article are to share what she has learned to hopefully help you heal and feel your best!