Prenatal Multivitamin

I did a lot of research when it came to prenatal vitamins before we started trying to conceive. Being a dietitian, I know how important it is to eat a whole-food based and nutritious diet. But I also know how important it is to supplement when needed. Especially because the nutritional content in food is much lower today than it was a hundred years ago. This is mainly through the use of artificial fertilizers, severe soil depletion and fast plant growth (less time to develop nutrients).

Most women seek out a multivitamin to take while they’re pregnant but the majority are not meeting their nutrient needs. You’ve probably seen many brands require two capsules or maybe a few gummy vitamins as their daily dose. To be honest, they’re missing out on offering optimal amounts and forms of nutrients to support you and your baby.

I got introduced to FullWell through my friend, who’s also a dietitian. I began taking it about 3 months before we started to conceive and currently still taking it everyday through pregnancy. I’ll take it postpartum as well to support both mine and the baby’s nutrient needs. You can use code ‘RACHAEL’ to save $$ on their site. They also have other supplements like a Men’s Fertility Trio, fish oil, iron bump and more.

FullWell is packaged into an easy-to-tolerate formula and included in evidence-based doses, which yes, recommend 8 capsules per day. It’s a hefty serving! But, it’s necessary for healthy fertility, pregnancy, and breastfeeding, and otherwise difficult to get enough through diet alone. If you have trouble taking a lot of supplement, it’s easy to break them up into two servings throughout the day between lunch and dinner. I take them all at dinner time, along with all my other supplements, and don’t have any issues.

I really love that the brand includes essential nutrients many other prenatals skip out on (or don’t provide enough of), like choline, magnesium and calcium. They also third party test for contaminants, allergens, and heavy metals via an independent lab for every lot. It’s formulated by Registered Dietitians, supported by MDs and OBGYNs. I personally would definitely recommend as a dietitian (and soon-to-be mom) myself.

Click here to shop both women and men’s essential vitamins around fertility and healthy pregnancy. Use code ‘RACHAEL’ to save.

Probiotic

A probiotic is always in my arsenal of daily supplements. I recommend everyone should be taking one for gut, immune and overall health. It helps support digestion and regularity, gut barrier health, immune support and so much more. I recommend this brand (3-in-1 probiotic, prebiotic and postbiotic) or this brand.

Fish Oil

Omega-3s are so important to include in your diet, whether it’s through food or supplements. I’m very consistent with a high-quality omega-3 supplement. The essential fatty acids DHA and EPA in fish oil support heart, brain, eye, and immune health. Plus a healthy mood! I’ve been using Nordic Naturals for years because every batch they source is crafted from fresh, wild-caught, omega-rich fish. They’re also made with non-GMO, gluten- and dairy-free ingredients with no artificial colors, flavors, or preservatives. Plus, the one I like has added vitamin D3 to benefit heart, brain, and bone health, joint mobility, mood, and immune system wellness. I never experience fishy burps with their capsules. If you do, a good trick is to keep the bottle refrigerated).

Click here to shop the Omega-3 I use.

Iron Supplement

During pregnancy, mamas need iron to support blood volume expansion, thyroid, and immune function. It’s also needed for baby’s neural development, and the dose is slightly elevated during the last two trimesters.

Since iron can interact negatively with other nutrients, it’s best to take on its own and on an empty stomach. (The prenatal vitamins I take exclude iron from their capsules).

Click here to shop the iron that I take. It’s bound to glycine for absorption and digestive comfort.

Vitamin D3 + K2

Vitamin D3 and K2 together support bone and muscle health, as well as cardiovascular health and immune health. Most people are deficient in vitamin D. But especially those living in the north without a lot of sun throughout the year (hellooo Seattle). This is when supplementation comes into play and can be so beneficial to our overall health.

Vitamin D is necessary for calcium absorption and vitamin K is important for directing calcium to the bones and away from the soft tissues, such as blood vessels and kidneys.

I usually take Athletic Greens vitamin D3+K2 drops, but here is another great option – just 2 drops per day.

Magnesium

Magnesium is KEY for so many functions in the body! Including regulating mood, sleep, blood sugar regulation, exercise performance and recovery and more. Every cell in your body contains magnesium and needs it to function. Unfortunately, most people are deficient in magnesium, so this is me urging you to start supplementing with it!

Being pregnant, I can confirm it has been helping reduce muscle spasms, or charlie horses, which can become super common in your third trimester. (I’ve had 2 so far and SO painful).

Before I got pregnant, I was on it with my nightly magnesium routine in a glass of water. The kind I take is so good! Just mix about 1 tsp in a cup of water– it’s berry flavor. I look forward to it after dinner every night. Because of muscle spasms, I’ve also been incorporating magnesium spray on my feet before bed for quick absorption. Would definitely recommend both!

Click to shop the magnesium powder I take and the topical magnesium spray I use.

Choline Supplement

Choline is so important for pregnant women. It supports neural tube formation, aids placental function, and supports cognitive function from infancy to childhood when taken during pregnancy. 90-95% of pregnant moms don’t consume enough choline. You can find it in liver, egg yolk and red meat. But, the amount we eat is not sufficient to meet our needs. The prenatals I take include 55% of the Daily Value for pregnant and lactating women, so I choose to supplement with additional choline.

Click to shop the choline supplement I take.

Beef Liver Supplement

Liver supports heart health, brain function, digestion, metabolism, immunity and detoxification. If you don’t regularly consume live in the form of food (that’s not me yet lol), I would recommend supplementing. Liver is one of the most abundant sources of selenium, choline, folic acid, Vitamin A, and B12. It’s also rich in Vitamin D, potassium, iron, zinc, and copper among many others. It’s one of the most nutrient-dense foods on the planet. Taking a capsule ensures you’re getting a variety of vitamins and minerals. The serving size is typically 6 capsules for many brands. I personally take 2-3 daily (all these pills add up lol).

Click to shop the beef liver brands I love here, here, and here.

**I highly recommend investing in high-quality supplements, especially when it comes to fertility and pregnancy. Of course, these are higher priced items, which not everyone can afford. I’d recommend avoiding brands like Nature Made, One A Day, Kirkland, sugary chewables or gummies like Flinstones, etc. They are made with poorly absorbed vitamins and minerals and are far less bioavailable in the body. They also typically include GMO, artificial ingredients, and preservatives that can hinder performance in our bodies.