How to Complement Your Diet with Prenatal Vitamins and Supplements

To determine what’s best for you and your baby, talk to your healthcare provider or OB-GYN. They will monitor your nutrient levels throughout pregnancy and guide you on the supplements you may need. While some supplements are essential, others—such as herbal products and certain traditional remedies—can be harmful during pregnancy. There is often limited research on their potential side effects, and a developing baby may be even more sensitive to certain substances than you are.

If you eat a well-balanced diet, you likely get enough of the most important nutrients, including Omega-3 fatty acids, folic acid, iron, calcium, and iodine. However, in some cases, extra vitamins, minerals, or Omega-3 fatty acids are needed to support your pregnancy. If you have dietary restrictions, taking supplements becomes even more important.

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Omega-3 Fatty Acids: DHA

DHA is a specific Omega-3 fatty acid found in fatty fish like salmon and herring. If you regularly eat fatty fish (at least once a week), you likely don’t need a supplement.

If you’re unsure, keep in mind that fish provides many additional health benefits. If you’re open to incorporating fish into your diet, it’s generally a better choice than supplements.

For those who don’t eat fish, DHA supplements from fish oil or algae oil can be a good alternative. A daily intake of 200 mg is a reasonable dose. Choose products that clearly state the DHA content on the label.

Vitamin D

Vitamin D is naturally present in fish, eggs, and fortified foods like dairy products, plant-based milk alternatives, and margarine. Check the packaging to see if a product is fortified.

If you don’t consume these foods, you should take a supplement of 10 mcg (400 IU) of Vitamin D per day. Also, remember that sunlight is a natural source of Vitamin D. If you wear full-coverage clothing outdoors during the summer, a supplement is recommended.

Folic Acid

It’s generally recommended that if you’re planning to become pregnant within the next few months, you should take a daily supplement of 400 mcg of folic acid. This helps reduce the risk of neural tube defects, such as spina bifida, in the baby. If you’re already pregnant, continue taking folic acid supplements until the end of the 12th week of pregnancy.

Iodine

To ensure you’re getting enough iodine, use iodized salt in cooking. The label should indicate whether the salt is iodized. However, don’t overconsume salt, as excessive intake can be harmful to overall health.

If you use seaweed-based food products, be aware that some varieties contain high levels of iodine. Talk to your healthcare provider to ensure you’re getting the right balance, as too much iodine can be harmful.

Iron

Many pregnant women need additional iron during pregnancy. Your healthcare provider will monitor your iron levels and let you know if and when supplementation is necessary.

Calcium

Calcium is naturally found in dairy products like milk, yogurt, and cheese, as well as in fortified non-dairy beverages. Consuming 1-2 cups (about 8-16 oz) of dairy or fortified alternatives per day generally provides enough calcium.

If you’re lactose intolerant, lactose-free dairy products with added calcium are a good alternative. If you have a milk protein allergy, talk to your healthcare provider about calcium supplements.

What to Avoid

• Ginseng products should be avoided entirely, as they may affect estrogen levels in the body.
• Seaweed-based products can vary widely in iodine content. Always check with your healthcare provider before consuming them.
• Calabash chalk (sometimes used as a natural remedy for pregnancy nausea) contains high levels of lead and should be strictly avoided.

Follow Dosage Recommendations

If you take prenatal vitamins or supplements, always follow the recommended dosage. For example, ensure you don’t exceed 1 mg (1,000 mcg) of Vitamin A per day from supplements. Also, be mindful of combining multiple products—taking too many different supplements can lead to excessive intake of certain nutrients.

Consult your healthcare provider to choose the right supplements at the right time during your pregnancy.