In this episode you’ll learn how to choose a quality prenatal supplement to help support your egg quality and fertility so that you can enhance your chances of getting pregnant and staying pregnant.
The sad reality is that many women are trying for a baby both naturally and with the help of assisted reproductive technology and heading into pregnancy with nutrient deficiencies.
I unfortunately see this all the time in my virtual clinic, future Mamas falling short on their nutrient needs.
There are a couple of big reasons for this…
Sometimes it’s due to the diet not being abundant in a variety of different macro & micronutrient dense foods like fruits and vegetables.
Sometimes it’s due to eating very little animal products or none at all, therefore missing out on some really key nutrients like B12 and iron.
And sometimes it’s due to a history of taking the hormonal birth control pill and being depleted in nutrients that we know the pill can deplete the body of such as zinc, selenium, B12, magnesium, vitamin C, folate, B2 and B6. All of which are super important for fertility and supporting a healthy pregnancy.
In a perfect world, the food you consume would provide you with all of the important egg quality and fertility boosting nutrients you need but unfortunately, due to many factors like soil depletion, a fast-paced lifestyle, prescription medication etc. hitting these nutrient requirements isn’t always possible nor realistically achievable.
So, this is why taking a prenatal supplement is so incredibly important.
It helps to to support egg quality and fertility in a number of ways & prevent any pregnancy complications or fetal abnormalities as a result of nutrient deficiencies.
I’ll use folate as just one example…
Folate is needed for making new DNA and proteins and for the role it plays in detoxification.
All of which has an impact on embryo growth and development.
Folate can also help to prevent neural tube defects which are defects of the brain, spine or spinal cord.
Neural tube defects typically happen in the first few weeks of pregnancy & in some instances before pregnancy has even been confirmed so this is just one example of why taking a daily prenatal is so important.
Now there are a couple of things to be mindful of when choosing a prenatal supplement.
More often than not, over the counter prenatal supplements don’t tick a lot of the boxes.
A lot of them are very low dose and I would really question their effectiveness & their ability to help you achieve your nutrient needs &/or address any underlying nutrient deficiencies that you may have whilst trying to conceive & during pregnancy.
I also see a lot of over the counter prenatal supplements containing poor bioavailable nutrients like inactive forms of B vitamins.
A lot of them don’t contain choline which is super important for your future baby’s brain development.
They often contain poorly tolerated forms of iron (causing diarrhoea).
So I want to help you avoid falling victim to a cheap, nasty and essentially ineffective prenatal supplement and help you to choose a quality one.
Now I want to talk about when to stop and start taking a prenatal supplement…
The best time to start taking a prenatal supplement is right now - it’s NEVER too early to start.
I encourage my clients and course students to start taking a prenatal at least 3 months prior to trying for a baby either naturally or with the help of assisted reproductive technology.
But if you’re trying right now and haven’t started taking one, it’s never too late.
I also encourage my clients and course students to continue to take their prenatal right up until they stop breastfeeding or at least 6 weeks postpartum if they decide not to breastfeed or if they can’t.
Before I talk about the key nutrients to look for in a quality prenatal, I want to make a quick disclaimer…
The information I am sharing in this episode is for educational purposes only and does not replace the advice, treatment or diagnosis given to you by your healthcare provider. Please use your own discretion and due diligence.
So the key nutrients that you want to be looking for in a quality prenatal supplement include…
- Folate (as opposed to folic acid)
Folic acid is the synthetic form of folate and if you have a MTHFR gene mutation it may mean that you are unable to convert folic acid into folate within the body.
It is estimated that up to 50% of the population have this gene mutation.
So if you don't know if you have it or not, it's best to stick to a prenatal that contains folate as opposed to folic acid. This is commonly listed on the label as methyl-folate.
In regards to how much folate to look for in a prenatal - look for one that contains at least 400 micrograms.
Other key nutrients to look for include
- Choline - at least 100 milligrams
- Selenium - at least 30 micrograms
- Zinc - at least 10 milligrams
- Iodine - at least 200 micrograms
- Vitamin D - at least 1000 IU - in the form of vitamin D3 as opposed to vitamin D2 as it will more effectively help to raise and sustain optimal levels
- CoQ10 - at least 30 milligrams
- Vitamin B12 - at least 200 milligrams - in the form of methylcobalamin
- Vitamin B3 - at least 20 milligrams
Everyone is so uniquely different and not one single prenatal supplement is appropriate for everyone.
But one question that I get asked all the time is what prenatal supplement brand do I recommend?
Now I am not sponsored to say this or affiliated with these brands at all but a few prenatals that I like and that tick most if not all of the boxes are…
- NaturoBest - Preconception Multi for Women
- Needed - Prenatal Multi Capsules
- MTHFR Support - Prenatal Methyl
- Eagle - Tresos Natal
These two are available online to purchase without the need for a prescription and are easily accessible for most.
I will link them in the show notes along with the key nutrients and measurements I’ve just mentioned for you to check out.
Before I wrap up this episode I just want to share some quick tips when it comes to taking a prenatal supplement:
The first tip is to always take your prenatal with food as this will help to reduce any stomach upset.
The second tip is to try and avoid taking a prenatal at least 30-60 minutes either side of consuming coffee because caffeine can interfere with nutrient absorption.
The third tip is to factor in any prescription medications that you may be taking.
If you’re unsure, speak to your Doctor or a Fertility Nutritionist.
I hope you now feel more confident in knowing how to choose a quality prenatal supplement, one that is going to help support your egg quality and fertility and the growth and development of your future baby.
