Choosing The Right Supplements During Pregnancy

Popping a vitamin pill is one thing. Absorbing it is another. When supplementing, it is very important to get supplements with high bioavailability, especially during pregnancy. Here I have listed the supplements which are known to be well absorbed and least toxic. I have references on each separate supplement page. Here is the generally recommended dosage of each vitamin or mineral, and some relevant information on each.

Calcium (as calcium hydroxyapatite-calcium citrate is also acceptable). The recommended dosage of this is 1000mg every day (preferrably in the evening), but your needs may vary. Take calcium with vitamin D3 to enhance absorption.

Calcium is the most abundant mineral in the body. It is necessary for the formation of bones and teeth as we all know, but what you might not know is that it is necessary for the blood to clot (important in preventing hemorrhage). It is also good for the heart in times of stress. Calcium along with magnesium neutralize acidity in the body. Calcium lowers hypertension, and is important in muscle contraction and relaxation. The lack of calcium lowers the threshold for pain. Take calcium with vitamin D3 to enhance absorption.

Calcium and its role in pregnancy and childbirth:
Some say that taking 2000mg of calcium at the onset of labor helps significantly with pain. It is important to maintain calcium levels throughout pregnancy, and birth. If levels are very low, you are at greater risk for postpartum hemorrhage. Of course, calcium is important in the formation of teeth and bones and nervous system in the fetus.

Magnesium (as magnesium asporotate or aspartate) RD: 1000mg daily.

Magnesium is the prime regulator of calcium flow within the cells. It is a "relaxer" and eleviates nervous tension, hypertension, PMS, stress, and restlessness. It is involved in over 300 enzymatic reactions in the body, and it helps promote protein synthesis in muscle cells.

It is estimated that 75% of people in the Western world are magnesium deficient (Burton Altura, Ph.D., Alternative and Complementary Therapies [vol:218]). If you are lacking in magnesium you might have the following symptoms; muscle cramps and small twitchings, eye flutters, irritability, weakness, and irregular heartbeats.

It is generally recommended that the ratio of calcium/magnesium is 2:1. However, some doctors are beginning to disagree, and recommend 1:1 and even 1:2 calcium/magnesium. Magnesium is a precursor to calcium, and since magnesium deficiency is so widespread, this ratio makes more sense. There have been several studies which show that with a 1:2 calcium magnesium ratio build bones stronger and faster. (Heinerman's Encyclopedia of Nature's Vitamins and Minerals p. 225)

Magnesium in pregnancy and childbirth:

Magnesium has a function in over 300 processes essential to your baby's development, including energy metabolism, the building of bone, blood sugar regulation, nerve transmission, and the removal of toxic waste products from the body.

In childbirth magnesium helps the uterus contract efficiently, and fully relax inbetween contractions. Magnesium is also important for pain tolerance. Natural sources of magnesium include whole grains, nuts and seeds, beet greens, corn, dark green leafy vegetables, bananas, and avocados.

Selenium (as L(+)selenomethionine with Bioperine to enhance absorption): RD: 50 mg daily.

Iodine

Kelp is very rich in iodine. It can be used as a seasoning instead of salt. You can also get iodine from iodized seasalt. Iodine is is vital for normal function of the thyroid, which is important in preventing goiter. It also protects the body from radiation (which is helpful if you spend a lot of time on the computer). Severe iodine deficiency in pregnant women induces mental retardation in the baby and increases the risk of stillbirth. Deficiency of iodine in the early years of a child's life impaires learning and motivation.

Chromium (as chromium picolinate) RD: 100-200mcg daily. Best absorbed when taken with cobalt.

Chromium is necessary in regulating bloodsugar. It enables insulin to bind to appropriate cell receptors so that glucose can enter cells. It is also important for the body's production of DHEA, which again is necessary for muscle strength, brain function, and immunity. If you have been eating refined foods, and especially sugar, it would be wise to consider a chromium supplement.

Chromium in pregnancy:

Chromium helps prevent gestational diabetes in the mother, and also helps prevent glucose intolerence in the baby. About the 34th week of pregnancy, the baby begins to store chromium for him/herself. If the baby is not able to store sufficient amounts of chromium he/she will be colicky especially if the mother eats sugar. Chromium stimulates the production of protein in your baby's developing tissues.

Zinc (as zinc gluconate) RD: 50mg daily.

Zinc is a wonderful immune enhancer, and best known for curing the common cold. It is involved in the action of several hormones including insulin, growth hormone, testosterone, and estrogen. Zinc is necessary for the reproductive system. It increases sexual drive if it is low, and also increases sperm count. Zinc clears up acne skin and helps prevent stretch marks.

Zinc in pregnancy and childbirth:

Zinc helps prevent birth defects and low birth weight. It helps stabilize the genetic code in every cell and maintains normal tissue growth. It is known that the infant stores zinc before its birth. Natural sources of zinc are seafood, oatmeal, nuts, and legumes.

Iron It is best to get the iron you need from food, but if you are very low on iron, consider taking a natural supplement like "Herbal Iron" by Nature Works or Floradix.

Iron is probably the most misunderstood mineral of all. It is necessary for raising hemoglobin levels and is involved in the entire process of respiration, but if you don't have the other components necessary to raising your hematocrit (folate, zink, cobalamin, pyridoxine, ascorbate, and tocopherol), it won't happen.

Iron in pregnancy and childbirth:

The iron used in most prenatal supplements (ferrous sulphate) is highly toxic (Optimum Sports Nutrition; Michael Colgan). Too much iron puts you in a high risk for infection, and the high "unnatural" form of iron in pregnancy vitamins puts your baby at risk for miscarriage due to the toxicity (Pregnancy Sickness by Margie Profit). The best way to get iron is through your food. There are also natural iron supplements based on herbs which would be helpful if you are deficient in iron.

Natural sources of iron include black cherries, blueberries, blackberries, red raspberry leaf tea, apricots, yellow dock root, beet root, alfalfa, chlorophyl, dandelion, prunes, wheat grass juice, molasses, and chlorella. Taking iron with vitamin C helps with absorption.

Vitamin B Complex RD: One B100 daily. Folic Acid is extremely important during pregnancy to prevent birth defects. The recommended daily allowance was 400mg, but research shows that it is useful to take up to 800mg.

Vitamin E (as d-alpha tocopherol). RD: 200 to 600IU daily.

Recommended dosage: 400-600 IU daily. Reduce this amount to 200-400 IU during the last trimester of pregnancy (See the recommendation from Elise Wright below).

Vitamin E is a fat-soluble vitamin and an antioxidant. Its main function is to protect cellular membranes in the body from oxidative stress. This includes sperm, which is why vitamin E is known as the "virality" vitamin.

Vitamin E helps the skin maintain elasticity. During exercise it protects against white blood cell damage, following exercise. It may therefore help athletes maintain a strong immune system.

Vitamin E in pregnancy:

A new study has shown that supplementing with vitamin C and E in pregnancy may avert toxemia.

Midwife Elise Wright on vitamin E in last trimester:

"As a midwife, I have found that high doses of vitamin E in the last trimester can cause or contribute to a condition called placenta accreta. This is where the placenta grows too strongly into the uterine wall and won't come out naturally. This of course results in the highly painful procedure of manual removal of the placenta.

This would necessitate transfer to hospital in a homebirthing couple which could open them up to more interventions for both mom and baby.

In my practice, I use high doses of vitamin E in cases of a threatened miscarriage. (600 to 1200 IU daily til bleeding stops, then 600 IU daily til middle of second trimester, then down to 400 IU til term) It can help to "re-stick" a placenta that is letting go. I have used this myself on one of my own pregnancies with great results. I recommend however no more than 400 IU per day in the last trimester of pregnancy for the aforementioned reasons."

Elise Wright, ND, DD, Reiki I ANMCAB Board Certified Naturopathic Doctor, Herbalist, Reflexologist, traditional midwife

Vitamin C (as calcium ascorbate): RD: 1000mg daily. Vitamin C is a powerful antioxidant and immune supporter. It has an important role in ligament and tendon synthesis and is also necessary for vascular elasticity. Vitamin C is needed for the assimilation of folic acid, so it would be well advised to supplement during pregnancy. It is further essential in the formation and maintenance of collagen, a protein in connective tissue that binds cells (teeth, tendons, skin etc.). Collagen maintains the shape of the disks of the backbone, allows the joints to move, and binds muscles together.

Vitamin K If you have problems with hemorrhaging, you might want to consider taking a low dose of vitamin K at the end of your pregnancy. It is also present in dark green leafy vegetables.

Other useful supplements:

Chlorella is an amazing nutrient! It contains high amounts of RNA/DNA (for cellular regeneration), vitamins, minerals, amino acids, and is the world's richest source of chlorophyll! A wonderful blood builder, detoxifier, and healer. This is why it is so valuable during pregnancy and lactation. Make sure you get chlorella with a broken cellwall for maximum absorption.

Flax seed oil is the most potent vegetarian source of omega-3 essential fatty acids. Important for development of the brain. I take 1-2 tablespoons daily.
Alfalfa is rich in vitamins A, D, E, B12, and calcium, phosphorus, chlorophyll, and iron.

Red Raspberry Leaf tea tones the uterus and nourishes with vitamins and minerals. When pregnant I drink 2-3 cups daily. Or you can make a tea from 2 parts red raspberry leaves, 1 part comfrey, and 1 part alfalfa. These are all nourishing herbs. A quart of this daily helps tone the uterus, nourish the body, and helps prevent postpartum hemorrhage.

A Greens Juice is full of nutritents and chlorophyl, and most importantly, it neutralizes acidity in the body.

Food-based supplements from companies such as Bio-Life Naturals and New Chapter are excellent during pregnancy because they are so easily absorbed.

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