PRENATAL VITAMINS

Why take a prenatal - While a healthy diet is the best means to get the vitamins and minerals you, and a baby need, prenatal vitamins can supplement with extra nutrients you might need. The folic acid/folate helps prevent neural tube defects, the neural tube develops during the first month of pregnancy, which is why the recommendation to start a prenatal as soon as you can. 

When to take a prenatal - It is recommended to start taking a prenatal at least three months prior to getting pregnant. You should continue to take a prenatal throughout pregnancy, and postpartum if breast or chest feeding.

As the birthing person, ensure your prenatal has: 

Must haves:

• Folic acid - 400 mcg/day

• Folic acid helps prevent neural tube defects and is important in early pregnancy as baby’s neural tube develops during the first month of pregnancy

• Note: you may be recommended to take additional folic acid based on personal or family history (for example if you take certain antiseizure medications, have had a previous pregnancy affected by a neural tube defect, or have a family history of neural tube defects).

• Note: Some doctors recommend 800 mcg in case of twins, please always consult your healthcare provider at your first prenatal visit

• Iron - 30 mg/day *

• Iron supports the development of your placenta and fetus, and supports the additional blood creation

• *You might need more iron when you become pregnant if you are anemic, are carrying multiples, or only took iron sporadically during pregnancy. 

Nice-to-haves:

• Omega 3 fatty acids - 200-300 mcg/day

• Helps promote baby’s brain development. But, omega-3s stay in the body for a few days, eating two servings of fatty fish per week can give you the 200 to 300 mg per day that you need

• Calcium

• Vitamin D

• Vitamins C, A, E, B vitamins, zinc, and iodine

• Choline - 450 mg/day

• Many foods contain choline and you can get the recommended amounts of choline by eating a variety of foods, including:

• Meat, eggs, poultry, fish, and dairy products

• Potatoes and cruciferous vegetables 

• Some types of beans, nuts, seeds, and whole grains

Sources: Mayo Clinic & CDC & Omega-3 article & NIH Choline 

Labour the App recommend the below prenatals: 

• Ritual Prenatal Amazon $$$

• Nature Made Prenatal Multi + DHA: Target, Walmart, Amazon $

• One A Day Women’s Prenatal Vitamin with Folic Acid, DHA, and Iron: Target, Walmart, Amazon $$

• WeNatal $$$$

Male Prenatal Vitamins

While prenatal vitamins for men are not routinely recommended and evidence is limited, they are unlikely to be harmful in conception. Sperm development takes approximately 74 days, and there are ways to improve sperm health. The American Urological Association states, "There are no clear, reliable data related to the variety of supplements (vitamins, antioxidants, nutritional supplement formulations) that have been offered to men attempting conception. Current data suggest that they are likely not harmful, but it is questionable whether they will provide tangible improvements in fertility outcomes.”

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