Supplements Pregnancy

[felineitty]

Hey you guys,

my first pregnancy was unplanned, I wasn’t taking good care of myself before finding out and had a rough pregnancy. My daughter thankfully is very healthy (she turned 3 recently) but this time I would like to be as healthy as possible (assuming I get pregnant, planning on starting to try soon).

So I did a lot of research around supplements during pregnancy. Maybe too much, I tend to get obsessive with these things!

I was thinking about taking Thorne Basic Prenatal but the very high levels of folate and b12 deter me.

So I was thinking about taking a moderatly dosed prenatal and add some supplements to that. Now I’m wondering if those higher dosed single supplements I’m planning to add could deplete some other nutrients. Like, would 200 mcg of selenium result in low b12 levels or something (I completely made this connection up), like are there any interactions that I’m not aware of that could have an adverse effect? Are there supplements that shouldn’t be taken together in higher doses?

Thorne Basic Prenatal has EVERY nutrient super high so it would still be a balanced multi supplement.

Buying all these supplements might also be expensive, something I’ll have to consider, too, but I would like to have the perfect combination on paper before deciding what I will be able to afford. Hehe

Thanks so much in advance!

THE PRENATAL:

nutrient
quantity

vitamin E
20 mg (α-TE)

vitamin A
200 µg (RE) (retinyl acetate)

vitamin K
75 µg (menaquinone-7)

vitamin d3
800 IU (cholecalciferol)

vitamin c
100 mg (calcium ascorbate)

niacin
15 mg (NE) (nicotinamide)

pantothenic acid
12 mg (calcium d-panthothenate)

vitamin B6
2,8 mg (pyridoxal-5-phosphate)

riboflavin
4,2 mg (sodium riboflavin 5-phosphate)

thiamin (Vitamin B1)
3,3 mg (thiamine mononitrate)

folic acid
400 µg (5-methyl-tetrahydrofolic acid glucosamine salt)

biotin
100 µg (d-biotin)

vitamin B12
12 µg (hydroxocobalamin + methylcobalamin)

zinc
6,8 mg (zinc bisglycinate)

manganese
0,5 mg (manganese gluconate)

copper
0,3 mg (copper gluconate)

molybdenum
25 µg (sodium molybdate)

chromium
20 µg (chromium picolinate)

selenium
50 µg (selenium yeast)

iodine
150 µg (potassium iodide)

THESE ARE NUTRIENTS I’M THINKING ABOUT ADDING (the amino acid blend I would like to add because I don’t eat meat):

nutrient
quantity

calcium
250 mg

magnesium
125 mg

iron
14 mg (bisglycinate + lactoferrin + vit c)

zinc
15 mg ((mix zinc bisglycinate, zinc citrate, zinc gluconate)

chromium
50–100 µg

omega 3
2000-3000 mg (epa 609 mg, dpa 157 mg, dha 1158 mg)

vitamin d3
5000 IU

k2
60 µg

selenium
100-200 µg (sodium selenite)

q10
100-200 mg (ubiquinol)

creatine
3 g (creatine monohydrate)

carnitine
500 mg (acetyl-L-carnitine hydrochloride, L-carnitine L-tartrate)

taurine
750 mg

glycine
10 g

rapeseed lecithin
20 g = 800 mg phosphatidylcholine

 

[saintv]

@felineitty I didn't see choline on your list. It's still an emerging area, but something for you to consider.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10709661/

I recommend the book " real food for pregnancy" by Lily Nichols. It has a more clinical and evidence based approach to prenatal nutrition than most of the fluffy generic "eat vegetables" books I came across. It's meat heavy but I'm vegetarian and still found it useful. Basically, eat eggs not sugar.

And to add, you can have a healthy pregnancy without a perfect supplement regime. (Which you know!) If anything, keep it simple. Focus on preventing deficiencies rather than super charging. Be 100% sure that each supplement is safe to take during pregnancy. I recognize a bunch of good stuff on your list but also a few things I'm not familiar with during pregnancy. (I'm not a clinical expert, just a hobbyist).

 

[az07]

@saintv Just wanted to second the choline, as it’s something you don’t really hear a lot about but I swear by it, not only during pregnancy but for BF as well.

 

[jg_lrd]

@az07 Yes! There’s some evidence that choline, not sunflower lecithin, can help prevent inflammation and mastitis.

 

[arrows]

@saintv I’m so glad this is the top comment right now. That book was absolutely astounding! I just started reading her newest book about fertility and I also highly recommend it!

 

[larsonnata]

@saintv Lily Nichols also just came out with her new book Real Food for Fertility which is also great, even goes into how the health/nutrition of the father impacts sperm quality and health of the baby.

 

[noahsanchez]

@saintv Third for choline. Also, you’ll find a number of combination choline/inositol supplements on the market. Inositol is another emerging field of research, linked to improved insulin mediation, which not only prevents gestational diabetes, but works to improve overall brain health (improved outcomes for depression, anxiety, and neurodegenerative diseases.) Links below regarding inositol research-

https://pubmed.ncbi.nlm.nih.gov/36790138/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554709/

Your prenatal is also missing magnesium. I see that the supplement that you’re considering has magnesium. I encourage you to research the form. Magnesium oxide is far less bio-available (absorbable) than magnesium glycinate. The best absorption route for magnesium is actually dermal, but magnesium oils are greasy and a PITA, so I opted for magnesium glycinate pills. Too many benefits to list regarding proper magnesium supplementation in pregnancy. Definitely not one to overlook.

 

[pantaziss]

@felineitty Most vitamins are water soluble so your body will excrete what it doesn’t need…

There are 2 types of vitamin A… preformed (retinol) and provitamin (carotenoids - plant based) you want to avoid PreFormed Retinol type

Are you taking Omega 3s

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

I took Thorne PreNatal + Choline + Omega 3s + Vit D + Magnesium (night) + baby aspirin + iron (anemic during pregnancy)

I actually did a full vitamin panel each Trimester… I needed to add extra B vitamins, Vit D (5000iu), Iron, iodine, etc

Vitamin D https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6659840/

Baby Aspirin to prevent Preclampsia
https://www.ncbi.nlm.nih.gov/books/NBK582805/

Magnesium https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590399/ (restless legs)

Iodine - https://pubmed.ncbi.nlm.nih.gov/27198746/

Pregnancy 1 - learned all this while going through it

Pregnancy 2 - started vitamin regimen 3 months prior - perfect and uncomplicated pregnancy and much easier labor

I highly recommend asking your OB/PCP for a vitamin panel if you aren’t sure of your vitamin levels during pregnancy to make sure they are optimal for your baby’s development

Also Rebecca Fetts book - Brain Health from Birth is 100% research based https://brainhealthfrombirth.com/supplements/

 

[kash]

@pantaziss Just since this is science based community, it’s important to note nothing is in a vacuum. You’re heavily implying your second birth was much easier because you took vitamins (complete speculation with no grounding in fact), when it’s very clearly established that labor is much easier in subsequent pregnancies. So while prenatal vitamins are extremely important for BABY’s development, it’s a bit absurd to claim they had ANY impact let alone a positive one on your birth experience. Vitamins are for the fetal development, not for mama. Folate is imperative for neural connections in the fetus. We don’t take it because of our own body’s need(s).

 

[pantaziss]

@kash Yes absolutely - she should do her own labs and consult with her own doctors…

 

[wayfaringman]

@kash While I agree with your take on the supplements steering the second birth, I have to disagree that all supplements are for the baby's health.

Iron for example, helps prevent mum from going into the birth anaemic. If a bleed were to happen, you're much better off if not anaemic.

Vitamin D is also super important to help ward off illness. Calcium for mums bone and dental health. The list goes on.

 

[kennethe62]

@felineitty As another commenter mentioned, choline is one of the essential nutrients for pregnancy but most regular prental brands don'thave enough of it or have it at all.

You can read more about choline in pregnancy here: https://lilynicholsrdn.com/choline-pregnancy-folates-cousin/

Not sure if you eat eggs or not. But I would eat three eggs a day AND make sure I got 200-300mg in a prenatal supplement to make sure I was in the 700-900mg daily range.

If you are that interested in a deep dive, I'd definitely recommend reading her her book Real Food For Pregnancy. She cites TONS of studies about prenatal nutrition.

Fullwell is a brand of prenatals she recommends. It still has high folate and B12, but it's less than Thorne. Anecdotally, I took it when I was pregnant (and still do while postpartum) and my baby who is nearing one year old is healthy and 45% weight and 55% height.

As another commenter mentioned, choline is one of the essential nutrients for pregnancy but most regular prental brands don'thave enough of it or have it at all.

• Thorne B12: 200 mcg
• Fullwell B12: 150 mcg
• Thorne Folate: 1.7mg DFE
• Fullwell Folate: 1.36 mg DFE

 

[tipsytopsy]

@felineitty Iron and calcium can inhibit eachothers absorption rate! Make sure you take those separately. link for the flair

 

[seye]

@felineitty As others have mentioned choline is good but also make sure you are taking the correct form of folic acid. There are a lot of “luxury prenatals” like ritual that don’t have the right kind of folic acid. That being said I am unsure what about the folic acid dosage in this bothers you as it is normal and some prenatals have higher amounts.

I’m linking my favorite science based pregnancy account for you, my OB recommended her and she has a ton of info on prenatals and always links evidence based studies and resources. Her account is babiesafter35 on IG. I took one a day advanced bc it had choline, 800 folic acid, and DHA. Nature made makes a similar one now too.

https://www.babiesafter35.com/artic...-and-mthfr-gene-variants-in-ttc-and-pregnancy

 

[muddleglum]

@seye I just looked at the ingredients in ritual prenatals and I’m not seeing what you are saying about it being the wrong type of folic acid? It has Methylated Folate/5-MTHF which from my understanding is the kind that has the most bioavailability.

 

[seye]

@muddleglum My understanding is that it is different and not studied the same as regular folic acid. Here’s an article from the same OB on the topic. She has done a few videos calling out ritual and other companies who use the alternate (and not studied) forms of folate.

https://www.babiesafter35.com/articles/the-truth-about-the-designer-prenatal-vitamin

 

[muddleglum]

@seye Ah thank you, I had no idea. I’m going to look into this further, I love this OB and didn’t realize she did a bit on this.

 

[seye]

@muddleglum I wish I could find it but she has so many posts lol. I had absolutely no knowledge about anything pregnancy related before my OB recommended her page. She has a highlight on prenatals on her IG, you may be able to find it there.

 

[louopless]

@felineitty I really liked the Emily Oster book, although I don’t 100% support everything she talked about, I did appreciate that she had a fresh take. This is a link to the Freakenomics podcast where they interview her: https://freakonomics.com/tag/pregnancy/

I would say that there is good enough research, for me, that I take a general prenatal and make sure that Omega 3 is present or I add it. And I took it well before I decided to get pregnant! At least one month prior to trying, ideally at least 3 months prior.