A Dietitian’s Go-To Prenatal Vitamins Routine
Here’s a breakdown of all the vitamins I took during my pregnancy journey. Although it may seem like a lot for some, I wanted to make sure I had everything that I needed to support a healthy pregnancy and all of it’s potential pain points.
Ritual Essential Prenatal Multivitamin:
I took this for 6 months before trying to conceive to prep my body for a healthy pregnancy
Why I chose Ritual’s Prenatal Vitamin:
Contains 12 key nutrients for pregnancy
Has traceable ingredients w/ rigorous 3rd party testing for purity
Delayed release capsule so nutrients survive the stomach and reach the small intestine for optimal absorption
I had already been taking Ritual’s Multivitamin for Women 18+ for over a year and felt very positive results in my baseline energy levels
Mint flavored which made it easier to swallow
Vitalitown Magnesium Complex
I had been taking Vitalitown’s Magnesium Complex before pregnancy to assist with post-workout recovery, improved sleep quality, and to help with energy/brain fog
I decreased my dose to every other day when I became pregnant. The daily recommended amount of magnesium during pregnancy is around 350-400 mg per day and one capsule provides 500 mg. That in combination with what was in my prenatal vitamin & my diet led me to take it less frequently than before I was pregnant
Other reasons to consider magnesium supplements in pregnancy include:
Can possibly help prevent pre-eclampsia, or high blood pressure
May be able to reduce fetal growth restriction & increase birth weight
Why I chose Vitalitown Magnesium Complex:
Contains 4 forms of magnesium - all of which play different roles in the body
3rd party tested for purity
Helped tremendously with leg cramps and my chronic back pain
Thorne Advanced Bone Support
Calcium and Vitamin D are important nutrients during pregnancy and postpartum for baby’s bone development, immune system, and nervous, muscular, & circulatory systems
For moms, calcium is important to prevent a loss in bone density and overall deficiency, especially if you plan on breastfeeding. Coming from an Asian background, I especially wanted to ensure I consumed enough vitamin D/calcium as Asian women have a higher risk of osteoporosis and lower bone density.
Why I chose Thorne Advanced Bone Support:
Contains Calcium with Vitamin D3 which aids in calcium absorption
Also contains Vitamin B6 which plays a key role in baby’s brain development & can also help ease morning sickness
Thorne is NSF certified and does 4 rounds of testing for purity of their ingredients
Thorne Prenatal DHA w/ EPA
Omega 3’s are important for our own health including lowering the risk for high blood pressure, reducing triglyceride levels and LDL cholesterol, improving brain and heart health, and reducing inflammation in the body
During pregnancy, DHA Omega 3’s are especially important for baby’s brain, skin, & eye development, possibly lowering chance of baby developing asthma and allergies, decreasing risk of premature labor, and can possibly help avoid postpartum depression
Because my Ritual Prenatal also contained some DHA (350 mg), I chose to do 1 capsule of Thorne’s Prenatal DHA a day vs the serving size of 2 capsules (650 mg DHA + 200 mg EPA) to avoid overdoing it
Why I chose Thorne Prenatal DHA Omega 3’s:
Contains mostly DHA w/ some EPA to support baby’s brain development
The mint scent and smaller pill helped me avoid experiencing the fish burps
Thorne is a trusted supplement brand known for its quality & purity of ingredients
Ritual Synbiotic+
I started taking Ritual’s Synbiotic+ towards the end of my first trimester leading into my second trimester
I needed an extra boost for regularity (goodbye constipation) and some minor GI discomfort
Why I chose Ritual Synbiotic+:
Contains probiotics, prebiotics, and postbiotics to support gut health
Doesn’t require refrigeration - formulated to survive the stomach and reach the colon where the probiotics are meant to thrive
Ritual prides itself on rigorous 3rd party testing for purity and potency
What I Would Have Added:
Ritual’s Natal Choline: Even though the Ritual Prenatal vitamin contains choline, it’s not enough to meet the recommended daily requirement that is recommended for a baby’s brain development. It’s recommended to get around 450-550 mg per day. You can get choline from foods such as eggs, liver, and other animal proteins, soy, and cruciferous vegetables, or supplements. Choline is still an important nutrient postpartum for baby, which is why I’m taking Ritual’s choline supplement while I’m nursing/pumping.
