Pregnancy supplements aren't optional. They're critical. Folate prevents neural tube defects. Iron supports the massive increase in blood volume. DHA builds baby's brain. Here's what you need and when.
Essential (Non-Negotiable)
Neural tube defects occur in the first 28 days, often before you know you're pregnant. Folate is the single most important supplement for pregnancy. Methylfolate may be better for those with MTHFR variants.
Your blood volume increases by 50% during pregnancy. Iron demand skyrockets. Deficiency increases risk of preterm birth and low birth weight. Take with vitamin C for absorption.
DHA is a structural component of the baby's brain and retina. Peak demand is in third trimester. Most prenatals don't include enough. Consider a separate DHA supplement.
Also Important
Supports calcium absorption for baby's bone development. Deficiency linked to preeclampsia, gestational diabetes, and preterm birth. Most prenatals contain only 400-600 IU, which is likely insufficient.
Critical for brain development, similar to folate. Most prenatals don't include it, and most women don't get enough from diet. Eggs are the best food source.
Essential for thyroid function and baby's brain development. Deficiency is common and serious. Make sure your prenatal includes it, or supplement separately.
Beyond Supplements
- •Start prenatal vitamins before conception if possible
- •Morning sickness? Ginger and vitamin B6 can help
- •Avoid high-dose vitamin A (retinol form) which can cause birth defects
- •Fish is good for pregnancy but limit high-mercury types
- •Prenatal quality matters. Third-party testing recommended.
Note: Pregnancy nutrition is critical for both mother and baby. Work with your OB/GYN or midwife on supplement recommendations tailored to your specific situation.