Supplements for Pregnancy & Nursing: What I Take

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Wellness Mama » Blog » Health » Supplements for Pregnancy & Nursing: What I Take

I often get comments and questions asking about the supplements for pregnancy and while nursing that I take. I talk about the prenatal care options I choose in this post, but wanted to write about the specific pregnancy supplements I take.

Important Note

These are the supplements I chose to take after consulting with my doctor, thyroid specialist and midwife. I share these for informational purposes only and not in any way as a suggestion of medical advice. This post is strictly informational and should only serve as a starting point for a conversation between you and your medical provider about the best supplements for pregnancy in your specific case.

Why Supplements for Pregnancy?

Pregnancy and nursing are times of a woman’s life when it is important to be vigilant about getting enough nutrients to nourish her little one and supplements can be helpful. There are also some supplements that are important to avoid during pregnancy and nursing and any pregnant woman should work directly with her care provider to make sure she is taking the correct supplements for her body and pregnancy.

As someone who has quite a bit of experience being pregnant and nursing over the last decade, I’ve seen first hand how supplements can make a pregnancy (and delivery) easier!

Each woman’s dietary and nutrient needs will vary, but as a general rule, a nutrient-dense diet is the most important factor in her ability to get enough vitamins and minerals during pregnancy and supplements can’t take the place of a healthy diet and good lifestyle habits.

When I am pregnant, I focus on consuming the following:

  • Lots of high quality protein from high quality sources like grass-fed beef, free-range poultry and eggs, and wild, caught, sustainable seafood (smaller fish preferable). Organ meats from grass fed sources are also wonderful for pregnancy and nursing and can help reduce the chance of anemia.
  • Large amounts of vegetables, especially green ones! Green veggies have folate, which is important for fetal growth, and are also high in many other nutrients. They help prevent the constipation that can sometimes occur during pregnancy, and are great for making sure nursing moms are getting enough vitamins. During pregnancy, I live by the motto of “When in doubt, eat more veggies.”
  • Healthy Fats galore! Pregnancy and nursing are not times to skimp on healthy fats. Quality fats are absolutely vital for baby’s brain development, organ and tissue growth, and good milk production for mom. Sources like healthy meats, coconut oil and coconut products, olive oil, avocados, and nuts are especially good during pregnancy.
  • Other high nutrient foods like homemade bone broth, soups, fermented vegetables like homemade sauerkraut, fruit (especially berries) and green smoothies are also great for pregnancy and nursing.

Supplements for Pregnancy

Even with the most solid diet, it can be difficult to consume enough of the necessary nutrients for pregnancy, especially with our modern food supply. For this reason, I take certain specially selected supplements while I am pregnant or nursing:

Folate

The supplement folic acid is commonly recommended, but there is substantial difference between folic acid (the synthetic form) and folate (the natural form). This article explains the difference in detail. The dosage is also slightly different, and some sources recommend as much as 1200 mcg of folate per day for maximum benefit. This amount should include the amount in multivitamins and any additional folate supplement (be sure to check multivitamins, as many contain the synthetic form!). Folate is one supplement that has been extensively studied for use in pregnancy and is extremely effective at preventing neural tube defects. It is also very inexpensive and easy for every pregnant woman to take.

NOTE: People who have a MTHFR defect will need to consult with a specialized practitioner and will probably need to take L-5-MTHF which is the methylated form of folate. I explain more in this post.

Prenatal Multivitamin

There is some debate on if a full multivitamin prenatal is necessary during pregnancy or not. While I don’t routinely take a multivitamin, pregnancy and nursing is one time that I do. A deficiency in a vitamin or mineral won’t make a tremendous, immediate impact on an adult in most cases, but during the intensive developmental phases of pregnancy, a nutrient deficiency can have lasting consequences for baby.

A high quality prenatal is an “insurance policy” or sorts to guard against deficiencies but should accompany a high nutrient diet! Many prenatals contain iron, though this isn’t necessary if you are consuming red meat from healthy sources and organ meats. Just make sure it doesn’t contain folic acid (but folate or methyl folate). This is the brand I use.

Probiotics

Probiotics are critical, especially during pregnancy. During the birth process, babies culture their beneficial gut bacteria from what the receive from mom when passing through the birth canal and from nursing in the months afterward. Unfortunately, this process doesn’t happen in the same way with cesarean deliveries, but research is finding ways to help facilitate this process.

Quality probiotics (Probiotics) help ensure that baby will get a good dose of beneficial bacteria during a normal vaginal delivery, which can reduce risk of ear infection and illness in the first few years. Good gut health also has a tremendous impact on lifelong health, and this is one of the most important things you can do for your baby’s health. Probiotics also help mom avoid illness and constipation during pregnancy, and might reduce the risk of Group B strep. Since baby’s gut bacteria continues to culture during the nursing time, it is good for mom to continue to take probiotics during this time as well.

Vitamin D3

There is a lot of emerging research that Vitamin D can help reduce the risk of many pregnancy related complications including gestational diabetes. It is important for baby’s bone and hormone development and helps support mom’s immune system during pregnancy. Some research suggests that nursing babies may be able to obtain Vitamin D from the mother’s milk if mom is getting more than 5,000IU/day. I take 5,000 IU/day while pregnant or nursing, unless I’m able to get 30 minutes or more of midday sun.

When supplementing, I only take Vitamin D3 with K2 and I occasionally test blood levels of vitamin D to make sure my levels don’t get too high.

Magnesium

I take magnesium all the time, but find it especially helpful in pregnancy. Severe magnesium deficiency can lead to poor fetal growth, preeclampsia, or even fetal death. Proper magnesium levels also help mom’s tissue growth and recovery during pregnancy and may help baby receive more nutrition through the placenta. It is very difficult to get enough magnesium from food sources anymore, so I typically use magnesium oil on the skin, or an ionic supplement. As a general rule, I don’t exceed 500 mg from all sources unless advised by my doctor.

Coconut Oil

During pregnancy and nursing, I take several tablespoons of coconut oil and other healthy fats in smoothies or tea daily as a supplement in addition to cooking with it. It is naturally immune boosting, supportive of baby’s brain development, and contains many of the components of breast milk to support nursing as well.

Third Trimester Pregnancy Tea

In the third trimester, I add in Red Raspberry Leaf Pregnancy Tea (here’s the recipe). There is some limited research that Red Raspberry Leaf may increase the strength of contractions without increasing the pain and that it may shorten labor. While scientific studies are limited, there is an abundance of anecdotal evidence from women who swear that RRL helped shorten their labors or make it easier.

I personally mix RRL with with herbs and drink as a tea in third trimester because it is refreshing and an easy way to sneak in some extra nutrients since I’m already trying to consume more fluids.

Things I Avoid

Just as deficiency of some things can be dangerous during pregnancy, consumption or contact with other things can be harmful to a developing baby. In general, these are things I avoid during pregnancy (and all the time- not a complete list… do your own research):

Did you take supplements during pregnancy? Are you pregnant now? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

397 responses to “Supplements for Pregnancy & Nursing: What I Take”

  1. Kristina Avatar

    I’m currently 33 weeks pregnant.
    My sister-in-law is trained in “Touch For Health”.
    I bring every and all supplements to her to muscle test me on before I take them.
    I’ve muscle tested WEAK on EVERY pre-natal vitamin I’ve brought, expect RAW brand.
    One supplement I’ve tested very strong on throughout my entire pregnancy?
    CAYENNE PEPPER.
    I started taking it before I was even pregnant to rid my GI tract of parasitic organisms that caused gas….I’ve been pregnant before this one, so I KNEW my ‘gassy’ issues would be even worse if I were to stop taking the Cayenne.
    I’m curious if ALL pregnant women would benefit from taking Cayenne Pepper supp. considering it’s renown benefits for the circulatory system.

    1. Anne Dona Avatar

      Hi,

      Did you take Cayenne Pepper during yr 1st trimester and how much?

      Thanks

      Anne

  2. Sarah Avatar

    If I’m taking a prenatal vitamin with probiotics (New Chapter) do you still recommend taking a separate probiotic? What are your thoughts on the New Chapter probiotic instead of the brand that you recommended? Thanks in advance!

  3. Vickie Avatar

    This is a great overview! What are your thoughts on digestive enzymes during pregnancy?

  4. Deanna Avatar

    I take a 400 mg magnesium supplement daily and want to start taking Natural Calm because I notice a great difference in my sleep! I’m still nursing though. I saw where you mentioned not to exceed 500 mg? I’m pretty sure I’m exceeding that. I noticed my son slept better too after I take the Natural Calm. Could he be getting some of it? Is it safe for him? I took melatonin a couple of times when I was desperate for sleep (not knowing that that was a bad decision, glad I know now!) I need something that helps me get good sleep since I’m still waking up in the middle of the night to feed my 11 month old!!

  5. Ayokunle Oyawale Avatar
    Ayokunle Oyawale

    Hi Katie, thanks for your helpful info. And thanks guys for your comments. Please anyone know for sure if the TREVO (natural supplement) drink is okay for a pregnant woman?

  6. Jensen Avatar

    What do you know about raspberry ketones and garcinia cambogia? Is it okay to take either of these while nursing?

  7. irish Avatar

    i took a anti bacterial capsul,and i think i am pregnant,what will happen?i had a cough and colds that time and now i suspects i am pregnant.

  8. Stacie LaMothe Avatar
    Stacie LaMothe

    Hopefully I will be a momma soon and just doing my research. I take FCLO/Butter oil, desiccated liver capsules, magnesium and occasionally vit D drops…do I still need to take the full dose of prenatal vitamins – would the liver caps give me enough folate? Thinking of Rainbow Light organic Mult, is this a good choice?

  9. Erin S. Avatar

    Vitamin D3 . . . During my pregnancy I was taking a total of 6,000 IUE’s, 5,000 from the supplement and 1,000 from my prenatal. I took it to boost my immune system during the pregnancy, I didn’t get sick once during a very contagious flu season! My daughter was quite eager to join us and after a few weeks of bed rest my water broke at 34 wks. During her month stay in the Special Care Unit, they couldn’t figure out why her calcium level was high. Finally a friend, who is a Naturopath, asked about my Vit-D intake. They checked my blood to see if my levels were high, they weren’t. They sent her blood to the Mayo Clinic to find out indeed her Vit-D was high, much higher than should have been. I had to stop taking my Vit-D3 supplement until I’m done nursing. What I learned is, babies have a difficult time breaking down Vit-D, which could lead to parathyroid issues. The NP said the 1,000 in my prenatal was fine, but to hold off on the 5k. Just a FYI.

  10. Mary Penn Avatar
    Mary Penn

    Hi Katie- Have you ever dealt with group b strep? I’ve been positive 4 out of five and was wondering if you had any advice to prevent that from happening?

  11. Liz Avatar

    Hello! LOVE your blog, you are truly a wealth of knowledge and I so appreciate you sharing it all.
    Do you have any thoughts on CoQ10? For preconception I’ve heard it’s good, and would I continue taking it during pregnancy? Also, my husband takes anti anxiety meds sadly, which I’m concerned will effect his sperm quality. What are your thoughts?
    Thank you 🙂

  12. Eric Avatar

    Thank you for another fantastic article. Where else may anyone get that type of information in such an ideal way of writing? I have a presentation subsequent week, and I’m on the look for such info.

  13. Laura Dwyer Avatar
    Laura Dwyer

    How about iodine supplementation? I’ve been reading all sorts of things about the lack of iodine in the American diet. I had to go so far as purchase salt with iodine at a health food store because I could not find it on the shelf of a grocery store. Thoughts?

    1. Wellness Mama Avatar
      Wellness Mama

      There are some good iodine supplements for pregnant/nursing. I’ve take nascent iodine from ancient minerals before…

  14. Melissa Rank Avatar
    Melissa Rank

    Hi katie,
    I know there has been lots of talk about ideal birth spacing and whether or not breastfeeding is okay while pregnant. Any thoughts on this? Thanks!

      1. Kassia Avatar

        Hi Katie, is this post up yet?? I would love to find it and read it.

  15. Martha Avatar
    Martha

    Are these supplements all okay to take without speaking to a doctor. Im 18 weeks and had been sceptical about taking any supplements (besides my pregnancy vitamins) until I briefly spoke to a naturopath and he told me I should continue to take what I was taking prior to pregnancy. I had stopped taking them as my doctor told me they weren’t necessary but I feel as though my body is lacking nutrients. I’ve just started re taking spirulina, probiotics & fish oil but would like to take the supplemnts you mentioned as I feel they are necessary. Also, what do you think of calcium supplements? Or would I not need them if I were taking VitD? 🙂
    Thank u x

    1. Wellness Mama Avatar
      Wellness Mama

      I personally don’t take calcium as it is relatively easy to get during pregnancy and most people need the magnesium more. I’d always talk to a doctor before taking anything, but personally, I felt safe taking all of these during pregnancy and they are generally considered safe during pregnancy…

  16. Claire Elizabeth Avatar
    Claire Elizabeth

    Just wondering whether any vitamins I’m currently taking for my own health are bad for the baby. Flaxseed oil tablets (I get dermatitis and this helps), fish oil, lysine (prevents cold sores) and silica (good for hair)? I will also take the vitamins you recommend and have been taking folate already. Thank you 🙂

  17. Saedi Avatar

    Great post! What about Calcium? OB recommends 1000 mg per day. If you are not able to take dairy, do you recommend taking an extra calcium supplement? Also, if your prenatal has alread7 800 mg of Folic Acid, would the added Folate be too much?

    1. Wellness Mama Avatar
      Wellness Mama

      My personal preference is to drink bone broth daily as it is the most bio-available source of calcium and contains necessary gelatin and trace minerals. I prefer to stick to vitamins with folate instead of folic acid (folic acid, the synthetic form, has some link to breast cancer) but you wouldn’t necessarily need both…

      1. Saedi Avatar

        If I’m not able to get bone broth in daily (I don’t have the time to make it), can taking a tablespoon of gelatin per day be good enough to get the necessary calcium?
        If I do instead a multivitamin and folate (instead of a prenatal that has folic acid), is there a good multi that you recommend? I’m so confused, there’s so much information out there, and my OB said that taking a prenatal is enough….I’m taking Rainbow Light once a day Prenatal at the moment…
        Also is hemp protein poweder ok to take daily as a breakfast smoothie during pregnancy? Thanks so much!

        1. Wellness Mama Avatar
          Wellness Mama

          The gelatin is great, but won’t give you the calcium. Foods like sardines are another good source of calcium though… I do a multi and folate and fermented cod liver oil daily along with magnesium and gelatin at night…. Hemp is ok, but eggs are abetter source of protein and have choline and important fats for the baby too…

  18. Catherine Peisher Knight Avatar
    Catherine Peisher Knight

    Hello Wellness Mama,

    A couple of questions. 1) I am confused about the probiotic. This is for my gut health. How does it populate the birth canal so that the baby can obtain it? 2) Also, Robb Wolf said that FCLO is great, but it doesn’t have as high omega 3s that a high quality fish oil (I used to take SFH brand, prior to FCLO) so he suggested alternating. Since starting FCLO months ago at your recommendation, I have seen a lot of improvement in my hormones, leading, hopefully, to better fertility. What is your take? If I were to consume both Pr-conception, I take 5 g FCLO/butter blend daily.

    1. Wellness Mama Avatar
      Wellness Mama

      The gut bacteria influences vaginal bacteria as well while food, etc pass through and are wiped away after using the restroom. Gut bacteria taken internally will also be used to populate vaginal bacteria. I often use Bio Kult vaginally, especially during pregnancy to make sure the bacteria is optimal when the baby is born. I’ve taken both FCLO and Fish Oil (krill) before and during pregnancy and have seen good results. I also take Folate and magnesium pre and during pregnancy…

      1. Andi Surface Avatar
        Andi Surface

        You mention using Bio Kult vaginally. I’m interested as I’ve been battling BV on and off for the past several months. I take pro-biotics orally. By vaginally you mean you insert a capsule into your vj, correct? Thank you for clearing this up for me. If that’s the case, I’m definitely going to try!

  19. Raydene Avatar

    I am 22 weeks pregnant and feel I should step up my vitamin intake. (I am only taking a prenatal.) I agree with some previous comments that FCLO is pretty pricey. Do you know anything about Nordic Naturals Arctic Cod Liver Oil?

    I will be purchasing Natural Calm this weekend, and might try the Red Raspberry tea. I am not a tea drinker (never have been), but I know this is healthy for myself and my baby. I am also looking into taking a pro-biotic.

    I love your website!! Thank you for all of the useful information.

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