PRENATAL VITAMINS WHY THEY MATTER AND HOW TO CHOOSE

Growing a new life requires a lot of energy and nutritional resources. Equip your body with what it needs for this monumental task.

According to the American Pregnancy Association, pregnant women need a minimum of 300 mg of DHA (an omega-3 fatty acid) a day. Because many vitamins do not contain this, pregnant mothers may need to obtain their daily minimum through fatty fish or fish oil.

Pregnant mamas also need extra folic acid and iron. Folic acid assists in preventing abnormalities of the brain and spinal cord. Iron helps support your placenta and overall fetus development while preventing anemia. These also can be found in many everyday foods like darkgreen leafy vegetables, fish, nuts and seeds, among others.

While a healthy diet ensures you and your growing baby receive the key vitamins and minerals you both need, including DHA, iron and folic acid, let’s be honest: It’s hard to eat well during that first trimester. Whether the nausea has you gagging at the thought of certain foods, or you just can’t keep anything down, it’s tricky. It’s also a lot of pressure. Meals can become tedious. You may develop an aversion to certain smells, textures and flavors. You may love Brussels sprouts one day and despise them the next. You may barely make it through dinner. The chewiness of chicken may send you into a spiral.

That’s where prenatal vitamins come in. Prenatals can help fill in those gaps and still support you and your growing baby on days you can only stomach saltine crackers and ginger ale. Today, there are prenatal vitamin subscriptions available, so getting your hands on sufficient nutrients for you and your baby can be even easier. Where should you start?

If you’re trying to conceive, go ahead and start researching brands of prenatal vitamins so you can begin taking one. If you’re thinking about trying to conceive, start researching. If you just found out you are pregnant (congratulations!), start researching. Talk with your doctor and cater your research to your specific health needs. For instance, you may need extra amounts of a particular nutrient, or maybe you want a vegan option.

If you’re newly pregnant, it may take a bit of trial and error to find just the right brand and type. For example, maybe the large pills are too difficult to swallow and make you extra queasy. Try a prenatal gummy option that you can chew instead. Maybe one brand is too strong and gives you an upset stomach. Maybe try a different brand that lets you take two smaller doses a day to break it up.

That being said, your health care provider may suggest a higher dose of specific nutrients, depending on certain circumstances. In addition to folic acid and iron, try to look for a vitamin that contains calcium and vitamin D. You may even look for one containing vitamin C, vitamin A, vitamin E, B vitamins, zinc and iodine. Again, many of these nutrients can be obtained through foods, but a supplement helps just in case you can’t stomach them.

Try to find that balance between healthy foods and a good prenatal vitamin. You’ll still need to try to fit those healthy food options in, even if it’s hard some days. Drink plenty of water, too.

Though a world of options is out there, here is a quick outline/checklist of questions to help get you started.

• What is the best prenatal for vegetarians?

• What is the best prenatal multivitamin?

• What is the best prenatal vitamin subscription?

• What is the best prenatal for pregnancy and breastfeeding?

• The best prenatal with DHA?

• The best gummies?

• The best prenatal protein powder?

• The best vegan-friendly prenatal?

Once you ask yourself or a doctor these questions, you can research brands that cater to your specific checklist. Your local pharmacy, Walmart, Target or even Amazon should carry your chosen prenatal.

Although prenatal vitamins are designed to be good for your body and fill in any gaps, they do come with some side-effects. To minimize tummy trouble, stay hydrated, sneak more fiber into your diet, stay active during your daily routine (if your health care provider approves) or consider a stool softener.

As always, please consult your health care provider with any questions or concerns.