HEALTH OVER ALL

Prenatal Supplements 101

PRENATAL SUPPLEMENTS 101

Choosing a prenatal supplement can be a daunting task, especially when there are so many options available.  You want to make sure you’re getting the full benefit from the prenatal you’re taking, but are also unsure of exactly what should be in a prenatal.  At Health Over All, we only carry supplements at the clinic that we fully stand by, with our prenatals being no exception regarding the safety, efficacy and quality.

Listed below are some important questions to ask regarding your current prenatal, keeping in mind that not all prenatals are created equally.

Should I be taking folic acid or folate? And what is the difference?

We want our prenatal to be saying folate, not folic acid.  Folic acid is the inactive, synthetic form of folate, and it is estimated that up to 60% of the population has a genetic mutation that prevents them from properly converting folic acid into its active form, which means that the dose you think you are getting is potentially doing nothing at all because it is not being absorbed.  When it comes to fertility, obtaining enough folate is crucial, most notably within the first trimester when the risk for miscarriage and acquiring birth defects is high. It is common for several other B vitamins to be included in this way, such as vitamin B6 and vitamin B12.

At first glance it may seem like you are getting the best bang for your buck based on the long list of items that appear on the nutrition label. It is important, however, to pay attention to the types of nutrients that are within the bottle, as many over the counter brands contain inactive forms of vitamins, meaning that the body must convert them into their active form in order to be utilized.

How do I know if I am absorbing all of what is in my prenatal? Does quality really matter?
 
Generally speaking, part of what makes a high quality supplement, is the absorbability of its contents.  We want to ensure that what you’re taking, you are actually absorbing, and not simply passing through your body.
 
If you’ve ever been in a health food store you have probably noticed that the shelves often contain more than 1 variation of a single nutrient. “Magnesium citrate”…“Magnesium oxide”…“Magnesium bisglycinate” … confusing, right?!  The reason for this is because vitamins and minerals exist in many different forms, some of which are more absorbable or bioavailable than others. When choosing a prenatal it is best to choose ones that do not contain the oxide forms of minerals such as magnesium, potassium, zinc, and copper.  In this case, the bis-glycinate and citrate forms are ideal because they are better absorbed and cause fewer side effects. When looking for iron, opt for one that uses iron glycinate instead of iron fumarate or iron gluconate, as it is a superior form and is less likely to cause the dreaded constipation and stomach upset that typically comes with over the counter iron supplements. For similar reasons, look for calcium in the citrate form instead of in the carbonate form.
How do I know which additives / fillers should NOT be in my prenatal?
 
If the ingredient list includes a name you cannot pronounce, chances are – there is no need for it.  Avoid brands that contain ingredients such as sodium lauryl sulfate, polysorbate 80, propylene glycol, talc, PEG 3350, and shellac glaze in particular.  Several over the counter prenatal brands look visually appealing  – who wouldn’t want a gummy?!  Don’t let this fool you.  Oftentimes, these are loaded with artificial dyes, sugars, and fillers that provide zero nutrition for baby, and may actually cause more harm than good. 
 
How much should I be taking?
 
Ensuring that you are obtaining the right dosage of nutrients is highly important, but unfortunately often overlooked.  Research from the Nurse’s Health Study shows that women taking prenatal brands with a recommended dose of more than one capsule per day are more likely to conceive than those who take a one a day “all-in-one” brand. Pay particular attention to the dosages of the B vitamins (most notably folate, vitamin B6, and vitamin B12) as well as vitamin D3 on the bottle, as these can vary widely between products. 
We would love to support you, through your fertility journey.  To find how how best to work with us, book your free strategy call HERE.

Naturopathic Doctors at Health Over All