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

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

  1. Brenna Avatar

    I am so sad to say that I can not afford that prenatal at $60 a month. Are all folate versions of folic acid equally good for you? I am debating just taking the folate supplement and a DHA since I am worried that the cheaper folate containing vitamins are not as good. One cheaper multivitamin says: Folate-(as L-Methy(folate), is that version okay?

  2. Melanie Avatar

    Hi Katie,
    I have loved and love reading your blog during my pregnancy with baby #2. I’m currently 17 weeks and am considering taking the Rosita’s Extra Virgin Cod Liver Oil once my Nordic Naturals DHA supplement runs out. I took it before I got pregnant and my 8 year old also takes it. I was nervous to take it with my prenatal because of the Vitamin A, but my OB has given me the green light. I would like your opinion as well. Is it ok to take in addition to my prenatal, which is Garden of Life Vitamin Code Raw Prenatal. I was just planning on taking 1tsp of EVCLO a day. Would that be safe? I really like the health benefits of EVCLO and want to start taking it again. I’d love your advice. Thank you.

    1. Wellness Mama Avatar

      I have taken that amount with previous pregnancies and haven’t had a problem, and have also asked my OB and midwife and gotten the green light.

  3. Ambra Savage Avatar
    Ambra Savage

    HI Katie,

    I absolutely love your blog, the extensive info and all the work you put into it. I’m currently dealing with systemic candida, have been for years, have done many cleanses and so forth over the past and am feeling great. I still cycle through grapefruit seed extract, olive leaf extract, oregano oil and caprylic acid and have been doing this for about a year. My husband and I are talking about trying for our next baby and am wondering in your opinion if any of these are safe to continue or how you would proceed in my situation. I should mention its been well over a year now of clean eating with almost no sugar… I take a sac b as well as a probiotic complex daily.

    Thanks so much for any insight!

  4. Pam Avatar

    Hi! I just got the seeking health prenatal I lOVE gave me so much energy with just 1/2 a dose….my only concern is the milk thistle ???? Is that safe while pregnant??? I emailed my LC and she just gave me a copy of a text book page that said it may be or may not be lol….doesn’t help me any. My OB says anything over the counter is safe…but I also dont buy that lol. I’ve read mixed things about milk thistle while pregnant or nursing. I am 7 and 1/2 months pregnant and thought I needed more energy read your blog then read reviews on his site (seeking health) and these sounded great. …but was wondering your thoughts! Thanks!!!

    1. Wellness Mama Avatar

      My midwife was ok with it, especially in the small amounts in the prenatal, and I found records of use of milk thistle as a remedy in pregnant women throughout history. I personally feel safe using them even with the milk thistle, but I’d definitely keep researching until you feel comfortable with a decision one way or the other.

      1. Pam Avatar

        Thank you! yeah I’m just taking 1/4-1/2 a dose right now they give me soooooo much energy lol…..my functional medicine doc thinks I may have been deficient in some or many of the ingredients in the vitamin so my body is absorbing them so quickly. I don’t think I have an issue with the milk thistle either like you said, esp with the small amount that is in it.

  5. Kimberly Avatar

    I’m taking the New Chapter Perfect Prenatal which has 600 mcg of Folate. Would it be overdoing the folate and unsafe if i take the 800 mcg Folate supplement in addition? Or should I be ok with the prenatal vitamin?

    1. Ally Avatar

      New Chapter contains folic acid, so I would stay away from that one, especially if you have mthfr. It says folate on the label, but if you read in the parentheses it says from folic acid.

        1. Wellness Mama Avatar

          That’s strange, I must have looked at an older listing because the one I saw had folic acid. If it has folate, it should be a pretty good option.

  6. Caitie Avatar

    Do you have any other recommendations for prenatals? The ones you suggested are very expensive in canada!!!

    1. Wellness Mama Avatar

      I’m not really familiar with the ones available there, but look for a high quality one that has methylated forms of vitamins (like L-5-MTHF or methylfolate instead of folic acid) and that should be a relatively good indicator.

  7. Kit Avatar

    Thank you so much for your informative post!!!! I enjoy your site!!! One question I have is, should I take FCLO everyday while pregnant or should I space it out? I am new to taking FCLO. I saw in your post that you stop taking it before delivery. I can’t seem to find someone to answer this question.

  8. Judy Avatar

    Hi there! I’m preparing myself for pregnancy. I love your website and really trust your input. I’m trying to decide on what prenatals/vitamins I should be taking before getting pregnant and I came across Honest Company’s “one a day prenatal”, I read the nutrition facts that states it contains folate not folic acid. Would you mind taking a look at this and let me know your input? Would you trust a one a day prenatal to give me everything I need for a healthy pregnancy, or would you take multiple different kinds/brands like you reccomend on your blog for supplements for pregnancy? Also, are probiotics/probiotics important to take before and during pregnancy? Should I be taking that as well? Thanks! I hope to hear from you ASAP!

    1. Wellness Mama Avatar

      I am always leery of a all-in-one prenatal as the one I take requires 8 capsules a day The Honest one does look like it has good forms of most of the nutrients and I’d say it is a better option that many. I’d check with your doc or midwife to be sure though. Personally, I take probiotics before and during pregnancy as there is a microbial aspect to birth that probiotics may support (check out the film Microbirth for some really good info on this).

      1. Judy Avatar

        Thank you for your input, I really trust it considering all the research you’ve done! I am just trying to find the best one possible and I’ve recently came across this one too as one of the better prenatals. What’s your take on these, if you don’t mind? I just don’t understand why there are SO many different sources we get our Folate from our calcium from our vitamin a,c,d, etc from. Which source is the best? I just want the best possible. Thanks! https://www.amazon.com/Garden-Life-Organics-Prenatal-Organic/dp/B00K5NELR0/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=wellnessmama-20&linkId=a955c7cb8241df498ffc05d4b4b76b11&language=en_US

        1. Ally Avatar

          Judy- do you have the mthfr mutation? If so, you need methylfolate. Folate still needs some conversion, and it’s harder for those with the mutation. Thorne and emerald labs makes a good one. Be sure to compare the lead content in each as well. Emeralds has .17ppm and seeking health has .5ppm. Im not sure about thornes though. You can get this info from the manufacturer.

  9. Pamela Avatar

    HI! I am wanting to start supplementing with EVCLO , I am 29 weeks pregnant though with a scheduled c-section on Feb 22. I was taking a good prenatal with fish oil AND I make a point to eat sardines/anchovies/Cod 3 times a week. So I guess I was thinking that was enough but want to be sure this last trimester I am getting the best Fish oil possible. Would you recommend starting that this far into pregnancy? Maybe just taking 1/2 a tsp every other day or so then stopping mid-January?? Also, do you give that to your kids too? (my son is 2 and takes the bio-kult that I take per your recommendations 🙂 So i figured he’d take the EVCLO too as well as my husband who is a crossfit athlete and needs all the joint help he can get lol.). I am always just afraid of high vitamin A levels ! lol So I have always steered clear of FCLO BUT I see you AND a few others I respect in the natural health community recommend the SAME brand of high quality EVCLO AND I asked my Doctor he said it was fine to take (BUT he doesn’t really know much when it comes to natural health but said he doesn’t see an issue with it). Thanks!! Any feedback would be great as I am anxious to get started with the EVCLO asap 🙂

    1. Wellness Mama Avatar

      I personally take it at that point in pregnancy, but with a c-section, I’d ask your doc again and be careful about taking any CLO or fish oils at the very end, as they can thin blood somewhat.

  10. Kristy Avatar

    Thank you for this helpful post. Do you still recommend “Optimal Prenatal”? Also, can you explain why 500mg of magnesium is the max for pregnancy? I’ve been struggling with constipation and have been taking almost 1000mg for a while. I’m 20 weeks with baby #6 🙂

    Thanks for any help!

    1. Wellness Mama Avatar

      That is the prenatal I am currently taking. 500 mg is considered the max from conventional sources without checking with a doc, but some women do need much more. I’d check with a doc or midwife to be sure though (and I’ve personally taken more than that at times too)

  11. Lindsay Avatar

    Is it too late to get any benifit from starting a probiotic if I’m already 20 weeks pregnant? I have a history of severe preeclampsia and HELLP – so looking for anything to help prevent!

    1. Wellness Mama Avatar

      Probiotics may be especially beneficial in the bacterial transfer in labor and in balancing gut bacteria during pregnancy, so I’d say you definitely still have time to get the benefits 🙂 Congrats on your pregnancy and prayers for a smooth pregnancy/delivery!

  12. Manimala Avatar

    Hi
    I am currently taking Fermented cod liver oil to heal my cavities. I am a mother of a 2year old eagerly waiting to plan for second one. My main doubt is whether I could continue taking Green Pasture’s Fermented Cod liver oil even during Pregnancy ? Is It safe for baby ?

    First time, I was only on Pre-Natals. So now in case I become pregnant, is it safe to use both Prenatal and Fermented cod liver oil ? Please help with these confusions and concerns.

    Thanks in Advance.

    1. Wellness Mama Avatar

      This is a great question to ask your doctor! Mine was fine with it, but you should always make sure you check! Even if they ok it for you, it helps them to know what you are taking!

  13. Valerie Avatar

    Hello,
    Can I take cod liver oil and my prenatal while pregnant? Or is that too much.

  14. Erica Avatar

    Hi there. I was wondering if we take omega 3 before pregnancy (hemp-flax supplements), BUT skip it a bit during first trimester (due to travel, etc 7-10 days), do we have stores in our body and not need to worry? Thanks!

  15. Lisa Avatar

    Hi Katie! Your blog is great – and congrats on your newest pregnancy! 😉
    I am 24 weeks pregnant and along with Prenatals and probiotics, am on Magnesium (malate), Vitamin D as well as Fish Oil Pills (Designs for Health Omegavail). I’m wondering if I should add/switch the fish oil to the Fermented Cod Liver Oil… I did notice your link here and elsewhere on your site (FCLO post) talks about the Green Pastures FCLO but the link takes you to Rosita Extra Virgin Cod Liver Oil… can you please clarify? 🙂

    thanks a bunch! 🙂

  16. Kendra Avatar

    Hi! Thank you for this great info! Love it all. Is there a way you can give me the name of the probiotic that is linked above? I’ve tried it multiple times and it won’t work. I’m trying to find a probiotic as we speak! Thanks 🙂

  17. Ambra Avatar

    Hi Katie,
    I absolutely love your blog and all the incredible information you take so much time researching and sharing with us.
    I know answering my question is a bit of a tough call, but i’d really love your opinion. I’m a mother of two (3 and 1) and am still nursing (both). After some research I have reason to believe I have higher than ideal levels of mercury. I know there are some significant dangers in detoxing while nursing, however, I also know that i’ll most likely be nursing well into my next pregnancy.
    In your opinion, would it still be dangerous to do a gentle (cilantro & chlorella) detox timed in between my little ones two daily feeds?
    Thank you!

    1. Wellness Mama Avatar

      Good question. I’m definitely not a doc and can’t give medical advice. I can say that personally, I would be really hesitant to do anything with mercury detox while nursing, but might consider doing really low levels of natural detox remedies if I felt the benefits outweighed the risks. Is there a good naturopath nearby that could give you some specific help?

  18. Manisha Avatar

    Dear Wellness Mama,

    Absolutely love your blog!  but posting for the first time.

    I have a 1.5months old baby boy diagnosed with G6PD deficiency.

    I was suffering from severe chronic allergies since 12yrs but was majorly able to fix myself prior to pregnancy through candida diet plus high strength probiotics. But I have seen my allergy returning post delivery (extreme weakness during pregnancy due to hypermesis + c-sec delivery).
    Am also afraid I haven’t provided optimum gut flora to my baby as a result.

    Can I continue to take the high strength probiotics (Healthy Origins 30 billion CFUs of 8 different strains) while nursing? Does it have any adverse affects if he is g6pd deficient?

    Any insight will be very appreciated!

    Here’s the one I’m taking: https://www.amazon.com/gp/product/B00309S4C4/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00309S4C4&linkCode=as2&tag=wellnessmama-20&linkId=FRUXK2XHT6OFJ3CJ

    1. Wellness Mama Avatar

      I don’t have any personal experience with G6PD, so I’m not sure on any specifics for that, but hugs to you! I’ve taken high dose probiotics while nursing to help improve my own gut flora and hopefully pass on benefit through the breastmilk, but I’d check with a doc or naturopath just to be sure.

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