Supplementation during pregnancy
- Missy
- Jul 21, 2016
- 11 min read
Where to begin with supplements? First, let me point out the obvious; a supplement is only a small component of nutrition. MOST, if not all, of your nutrients SHOULD come from real, whole foods. We shouldn't rely on fortified foods and supplements, but we are also humans living in a modern and processed world. Our soil is so much more depleted of minerals than it used to be, and so many of our foods are a far cry from their food ancestors. That being said, convenience does dictate some needs in our lives, and that's where supplements can be a game-changer for many of us. Do you have to have supplements? No. Will you fall short of some nutrient goals without them? Quite possibly.
The supplement game is a marketing one. Millions go into the advertising and branding of these products, and it yields the companies BIG bucks. You know what really really yields them the big bucks? Uninformed consumers. Ohhhhh man, they love an uninformed consumer. Especially your buddy who works at GNC who can't tell you what BCAA stands for. But bro, their protein powder is tha bomb. (Read: sarcasm.)
So why even talk about em? Well, I believe in the balancing act of every day life and convenience, especially for families. Let's talk about some that can benefit you during pregnancy and why.
*Prenatal multivitamin- duh. This is an easy one because whether you get on one before you get pregnant or you wait until your first doctor's appointment, it's pretty much gonna be handed to you. Personally, I recommend finding your own because the prescription ones are no better and are actually sometimes really cheap forms of vitamins and minerals (AKA poor absorbability). A multi shouldn't cost an arm and a leg, but to an extent, you get what you pay for. Equate brand at Walmart.... ehhhhh, probably not a great choice. I don't care if it is $3 for a bottle of 300. I used this Now Foods one my entire pregnancy, and I love it. Now is a great company, but pay attention to serving size with these bad boys cause some are one daily, this one is three.
What I like about it: extra DHA for mom & baby's brain; softgel form is easier absorption than a packed tablet; dosing across 3 pills allows it to be nutrient-packed and able to be spaced throughout the day (if you can remember that kind of thing); comes in a 1 or 2 month supply-sized bottle-- got mine cheapest on Amazon for less than $30 for 2 months.
Best time to take: with a vitamin-C rich snack or meal, or spaced throughout the day. I take mine mid-afternoon with an apple or bell pepper.
Interactions: milk, surprisingly! Did you know it isn't best to take a multivitamin around the same time as caffeine or calcium? Caffeine can inhibit the iron absorption, and calcium gets prioritized over some other minerals. This is why you don't usually find a prenatal (or multi) containing all the calcium you need in a day. You'll typically max out around 200-400 mg in the prenatal, and you wouldn't want much more than that, absorption-wise. Knowledge is power! Toss it if it has 1000 mg of calcium.
*Fish oil- but don't I get DHA in that multi up there, Missy? Yes, you paid attention! DHA is a component of fish oil, and it rocks. It's important for baby's brain development and mom's pregnancy brain that seems to dwindle a little more every day. But EPA is also important, and that isn't typically added to prenatals. EPA serves as a joint lubricant, which can make lots of those discomforts in this beautiful time a little more manageable. It's a natural anti-inflammatory. It helps regulate mood and hormones, and there's lots of current research on the protective powers of EPA to stave off postpartum depression! Holla. I could go on and on about the benefits and awesomeness of fish oil, but those are the main baby-related ones.
What I like about it: this one is enteric coated, meaning no fishy burp! I am actually not prone to a fishy burp, thank you very much, but it differs person to person. If you ever have one that does give you that nasty burp, make sure it isn't expired (rancid oils are more likely to cause it) and keep it in the freezer... frozen capsule won't break down til it's thawed, i.e., same principle as enteric coating- it breaks down in your gut, not stomach. THE DOSING. This is where you have to be picky when choosing a fish oil. Your basic, cheapo fish oil is only 30% EPA & DHA, meaning 70% of that pill is useless to ya. To get this percentage, read your label. If serving size is 1 softgel (don't let them trick you with 2 or 3 softgel serving size) then look at total omega 3's. This is usually around 1000 mg or 1g. If I then only get 180 EPA/120DHA, 180 + 120 = 300. 300/1000 mg = 30%. Get it? And they said we wouldn't use math after college! This math still works with a 2 or 3 pill serving size, it will just usually be 2000 or 3000 mg total omegas... really, they're just trying to make it look stronger than it is. I won't buy a fish oil that isn't at least 50% EPA/DHA, and this Now foods one is 75%.
Best time to take: Ideally, at bedtime, you won't burp in your sleep & it benefits cholesterol levels while sleeping.
Interactions: none known. Think of it as simply eating lots of fish without the mercury concern.
*Protein powder- what?! I don't want a meathead baby. I mean, I kinda do, but that's beside the point. This is absolutely a matter of opinion and lifestyle, but I am a fan of protein powder! It is highly absorbable, tasty, and an easy way to get extra protein macros in your diet. Again, most protein should come from food sources, but there are some times when quick absorption is a benefit to you. My routine is: wake up, mix one scoop Promasil chocolate protein powder in 8 ounces Fairlife 2% milk, and enjoy! Seriously, this is so tasty, and I love this combination. Then I can usually be productive for a couple hours before I make a real breakfast midmorning. I have a handful of favorite proteins, but it always comes down to brands I trust. This is essential because so many brands are guilty of not just being shady, but flat out lying on their labels. Amino spiking was a big controversy in the industry, so even better if yours has something anti-amino spiking on the label.
What I like about this one: Rivalus Promasil is a blend of several different types of proteins, so I get slower absorption, especially when I mix with 2% milk. When it is serving as my pre-breakfast or breakfast #1, I want it to stick with me a few hours. I buy the big tub on Luckyvitamin.com for $59.99 & free shipping, so it comes in around $0.80 a serving-- which is awesome. They also have a no artificial sweeteners variety that I'd like to try out in the future.
Others I like: PES Select protein is another blend I like. It mixes up a little thicker than Promasil because it is 50% casein protein. Casein can be a migraine trigger for some people, so you should know if you're one of those people before you opt for a protein blend. If not, this protein is awesome for making protein desserts, protein oats, etc. It bakes well and they have awesome flavors. I just ordered a vanilla because I am so boring and love vanilla proteins. If you like cinnamon, good golly go for the Snickerdoodle.
Slap Nutrition Whey Isolate is suuuuuper clean as far as ingredients go. If you've ever checked out some protein labels, you've seen some stuff. Scary, chemically stuff. Now while I don't claim to be 100% free of junk ingredients in my diet, this is one of the highest quality wheys you'll find. Super quick absorption and rad flavors like cake batter, yes please. Bonus: this is a smaller company with integrity and SASS. The freaking sass makes this one so worth it, and I intend for it to be my main man in the near future. Follow them on Instagram, you won't regret it.
Best time to take: first thing in the morning, between meals if going several hours without food, post workout, and/or before bed
Interactions: nope. It's like a powdered chicken breast.... Gross.
*Vitamin D3- and not just sunshine. It is estimated that around 3/4 of the U.S. population is deficient in vitamin D! Holy pasty-faces, Batman! This is huuuuge and plays a role in so many functions of our bodies. Vitamin D is necessary for proper immune system function, hormone production, & bone health, just to name a few. Our bodies store vitamin D in our fat, yippee, so why are we so low on it?! We seem to have ample extra fat in this country. Sorry, but it's true. The recommended daily dose is only 400 IU, but upper level toxicity ranges are much much higher for most folks. Personally, I supplement with a liquid that I add to my protein shake (aiding in the absorption of the extra calcium in the Fairlife milk). My liquid just comes in a tiny glass bottle with a dropper, and each drop is 1000 IU. Most days I use 2-4 drops, but because it's fat soluble, I don't have to be a stickler about using it every day. I can do it every other day or even a higher dose once a week if I want to.
Best time to take: with a dietary fat
Interactions: No way, Jose.
*Magnesium citrate- Please do not go buy the liquid in the pharmacy section of Walmart. That's for colonoscopies, people. My mag citrate is once again the Now foods brand. Dosing of this one varies from 150-500 mg. Use your best judgment here, and I recommend starting low. Magnesium is one of those minerals we are often missing out on because our soil is so overfarmed. A deficiency can manifest itself in migraines, muscle cramps and spasms, fatigue, constipation, and memory problems. As a runner, magnesium is one of those electrolytes that isn't easy to replace and is very noticeable when not present. Muscle cramps are the worst, and they get way worse in pregnancy. It can also help keep digestion regular and with sleep problems. Magnesium is a natural muscle relaxer, so it benefits the smooth muscle tissue big time. Opt for the citrate or glycinate variety over magnesium oxide. Oxide is more traditionally used for a laxative effect, which is why you wanna hang around 200-300 mg dosing.
Best time to take: bedtime
Interactions: none known
*Probiotic- There is lots of research going on right now with pregnancy and probiotics. Mostly, they're trying to determine if probiotic use during pregnancy can help prevent Group B Strep colonization, which would be big because that infection is dangerous for newborns. Doctors test you between 35-37 weeks for GBS, and if you test positive, it's no big deal. They just need to know so they can give you penicillin during labor. Probiotics are so super beneficial during pregnancy because they help with gas and bloating, regularity, and especially in keeping your immune system strong at a time when it is generally compromised. Probiotic brands vary greatly, and you want one with at least a handful of different strains. Think of more strains as broader-spectrum, meaning you're protected against more types of bad bacteria. I tend to opt for 10 strain varieties or higher, with at least 13-15 billion CFU. That's a super mild dose. You want one that is either enteric coated or acid-resistant so that it makes it to your gut. The stomach acid can kill off lots of those little guys, rendering it useless. The ones you'll find in a cooler are not always better because a high percentage of those probably didn't arrive to the store cold. Shelf-stable varieties are often just as reliable, if not more resilient. When in doubt, buy online and have it cold-shipped, then store it in the back of your fridge. Yogurt isn't a bad start to getting probiotics, but just know you're getting more sugar than good bacteria in yogurt. I tend to change up brands every time I take a probiotic to get the most diverse bacteria possible. Strains used will differ brand to brand, just as flu strains vary. So if I take a 10-strain probiotic at 13 billion CFU for a month, the next one I buy of a different brand will likely contain different strains, further diversifying the good bacteria in my gut. Brands I like: Vitamin Shoppe Brand, Renew Life, Garden of Life, ProBio Plus, Now Foods. Also look for whether the bacteria are guaranteed through the expiration date. If it doesn't say this on the bottle, then the # billion in the bottle was the # at the time it was produced, and they will just continue to die and lessen until you finish the bottle.
*Fiber option- just believe me on this one, please. The hormone your body produces throughout pregnancy to loosen up joints is called relaxin. It does an awesome job of letting your body go all Gumby-like in gearing up for labor, but it also lessens the peristalsis action of your intestines. Mrs. Thompson, my high school anatomy teacher, would be so proud for my use of the word peristalsis right there, FYI. She loved that word. But I digress... pregnancy does a number on your digestion, and magnesium alone won't save you. It's important to eat a fiber-rich diet for multiple reasons, other than just your bowels. Fiber helps stabilize blood sugar levels, which is key to staving off some of those gnarly pregnancy sweets cravings. A big dip in blood sugar is common, which will send you reeling for the ice cream. There are a million & one ways to get more fiber, but eating whole foods is a great place to start. A piece of fruit with skin is always a better choice than a fruit juice, for example. I've mentioned Oh Yeah Victory Bars before, but these are one of my go-to's on the reg. They're like Quest Bars, but I kinda overdid it on Quest Bars for a couple years there. If the amount of fiber in Quest Bars and Victory Bars scares you, it shouldn't. I've found bars like these miiiight upset your tummy at first, but when consumed daily, you won't even notice it. Plus, it could be the sweeteners used that bother you more than anything, so try a variety without sugar alcohols if that's the case. Fiber One bars have a fraction of the fiber that Victory and Quest have, but lots more sugar. And Fiber One brand ALWAYS upset my stomach. I think it's because they're just cheap ingredients, personally. So be choosey. I also like the Mission brand of tortillas that are whole wheat carb balance, but be careful! If you buy the large tortillas, they pack a TON of added fiber. I go for the fajita or soft taco size for wraps and tacos at home. Fiber powder varieties that I've used and like are Miracle Fiber by Vitamin Shoppe, Fitness Fiber by Optimum Nutrition, Benefiber (unflavored/unsweetened), and Skinny Gut fiber powder by Renew Life. These are just easy to add to things like protein shakes/smoothies, but whatever you do to get your bonus fiber, be consistent. A few days of upping your fiber slowly will benefit your comfort so much throughout pregnancy, and honestly for anyone who isn't pregnant as well! Aim for at least 25 grams daily. And steer clear of maltodextrin! It's more of a sugar to your body than fiber.
*Red raspberry tea- This is one that I only used in the third trimester, as I believe that's how it's intended. Earth Mama Angel Baby makes one called Third Trimester tea, and I have used Traditional Medicinals Pregnancy Tea and Yogi Mother-To-Be Tea. Red Raspberry doesn't actually have clinical research, but it has been used traditionally to aid in uterine muscle tone. This isn't necessarily beneficial DURING pregnancy, but is used to help the uterus shrink back to its little 2 ounce self postbaby. At full term, a uterus can weigh in at over 2 POUNDS, so I'm all for helping that bad boy shrink back down. Be careful with teas, as there are lots of herbs that aren't researched or known to be safe in pregnancy. My doc approved my small list of teas early on :)
That's all I got for ya. If you have any questions or comments, please don't hesitate to leave them below or reach out to me at msmithstraining@gmail.com!
DISCLAIMER: These are my personal supplement choices and all were discussed with my doctor. I have done years of reading and research in the supplement industry, so I am very comfortable with these choices for my own body. If you have any doubts or questions, do your reading and know that very few doctors are comfortable even discussing supplements because of their lack of current knowledge. On EVERY supplement label, you will find a disclaimer about pregnancy. This does not necessarily mean it ISN'T safe for pregnant/nursing women, it is simply required to be on the label. When in doubt, you should always know the WHY behind if you can or cannot take something, but when in doubt, don't.
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