Hey there, future mom! So, it’s National Birth Defects Prevention Month, and you find yourself standing in the pharmacy aisle, staring at all those prenatal vitamins. Your mind’s racing: “I should start taking one of these if I want to have a baby, right? At least that’s what I’ve heard…” There are so many options! Should you go for the classic pills, the chewy gummies, or maybe the mint-flavored ones? Do you need DHA? What about extra calcium or vitamin D? And is 200% of the daily value really better than 100%? It’s overwhelming!
Pat Yourself on the Back
First things first—good job, mama! You’ve already made a crucial step by deciding to support your future baby’s development with solid vitamin supplementation. But why are prenatal vitamins so vital? Well, one major reason is that a deficiency in folic acid early in pregnancy can increase the risk of neural tube defects (NTDs) like spina bifida. While other vitamins and minerals are beneficial, folic acid is essential for reducing the risk of these birth defects. Taking folic acid both before and during pregnancy is one of the best ways to lower the chances of NTDs.
Take a Deep Breath
As a genetic counselor, I often get asked which prenatal vitamin is the best. Although factors like cost and personal preference play a role in your decision, let me share my professional perspective. First off, you probably won’t have to make this choice alone. Your doctor may recommend a prenatal vitamin with folic acid, so definitely check in with them first. If they suggest an over-the-counter option, don’t panic.
Check the Ingredients and Dosages
The specific vitamins and minerals you need depend on several factors, including any existing deficiencies. For instance, vegans and vegetarians are at a higher risk for vitamin B12 deficiency, which is mainly found in animal products. You also need to consider your diet; many women require extra help to meet the recommended amounts of calcium, iron, and vitamin D. Generally, the daily requirements for pregnant women are 1,000 mg of calcium, 27 mg of iron, and 600 IU of vitamin D. Some doctors even recommend 200 mg of DHA daily for those who don’t consume fish like salmon or tuna.
Regardless of your diet, folic acid is a must. The natural form found in foods isn’t absorbed as well as the folic acid in supplements. This is why the U.S. Public Health Service recommends that all women of childbearing age take a 400 mcg supplement daily, which increases to 600 mcg once you’re pregnant. If you’re at a higher risk for NTDs due to family history or other factors, your doctor might suggest a higher dose.
When it comes to vitamins, more isn’t always better. Some vitamins can be harmful in high doses. For example, excessive vitamin A can increase the risk of birth defects and intellectual disabilities, so it’s advised not to exceed 10,000 IU daily.
Don’t Go to Extremes
Unlike medications and food, vitamins and supplements aren’t regulated by the FDA. This means they don’t test these products to ensure they contain what’s on the label or check for potential contaminants. It’s up to manufacturers to ensure quality and safety. Does this mean most vitamins are dangerous? Not really, but it’s generally safer to choose a widely available prenatal multivitamin rather than one from a small, lesser-known manufacturer. If you’re uncertain, definitely consult your doctor or pharmacist.
Choose What Works for You
The most important takeaway is to pick a vitamin that you’ll actually take. The perfect multivitamin is useless if it just sits in your cabinet. If the thought of swallowing a huge pill makes you cringe, consider a liquid or chewable option. Are you feeling constipated because your prenatal has iron? Ask your doctor if you really need iron supplements if you’re getting enough from your diet.
So, if you find yourself in the pharmacy aisle with all those multivitamin choices, try not to stress too much. Just keep these tips in mind and save your energy for other big decisions down the line—like picking a preschool! And if you want more insights on finding culturally competent maternity care, check out this great blog post. Plus, for those looking to boost fertility, make sure to check out Boost Fertility Supplements for more info.
Summary
Choosing the right prenatal vitamin can be overwhelming, but it’s an essential step in supporting your future baby’s health. Start by consulting your doctor, check the ingredients, and find what works best for you. Remember, the perfect vitamin is one that you’ll actually take!