Did you know that your prenatal vitamins have benefits beyond just your baby's growth and development? Growing a baby is a full-time job for your body. By supporting your body through nutrition and taking a high-quality prenatal vitamin supplement, you're providing you and your baby with the essential nutrients they need and supporting your body during conception, pregnancy, lactation, and beyond.

A prenatal vitamin supplement before conception can boost your nutritional profile and support your fertility. Once you're pregnant, continuing to take your prenatal vitamins can help support your overall health and ensure your baby's healthy development from the very beginning.

• The vitamins and minerals found in prenatal supplements can reduce the likelihood of complications during delivery, ease recovery after birth, and support a healthy breast milk supply.

• Learn about ingredients and why they matter in your prenatal vitamin

• Eating a diet with many nutrient-dense foods is essential, but a high-quality prenatal supplement helps replenish any deficiencies and fill in nutritional gaps.

This may be one of the B vitamins (B9) you have heard about when looking for a prenatal vitamin supplement. Folate supports the rapid cell division of the baby and demands the mother’s red blood cell production. It is necessary for new DNA. Folate can prevent neural tube defects affecting the baby’s spine and brain. (1) Folate supports birth weight. It is also associated with a lower risk of spontaneous miscarriage and other pregnancy-related complications.

Folate is not the same as folic acid. Folate is natural and crosses the placenta. Folic acid is synthetic, and the body must do extra work to convert it into a usable form. It is best to supplement with folate rather than synthetic Folic acid. Some people have a hard time converting Folic Acid. Choose a prenatal vitamin that has L-methylfolate so the body can more efficiently utilize it.

Your blood volume increases by almost 50% during pregnancy, and iron requirements increase significantly. (3) Your baby will also be storing up some of your iron in their body. Enough iron can reduce the risk of complications like the risk of preeclampsia and preterm labor. Iron is important for the growth and development of the placenta and baby. When the parent has low iron, the baby is likelier to have a low birth weight. (2)

Supplementing with Iron can reduce the risk of anemia for the mom after giving birth. Iron deficiency can play a role in fatigue and depression. (4) Supplementing with iron will help you recover from birthing your baby and be ready for the demands of parenthood.

Iron Glycinate is often easier on the stomach than other forms of iron and can be more easily absorbed and used by the body. This form of iron is less likely to interfere with calcium, Vitamin E, and Vitamin C, which are also important during pregnancy and lactation. (5)

Iron Glycinate is in Legendairy Milk’s Dynamic Duo Prenatal Vitamin supplement. Iron is included in the morning dose, separated from zinc and magnesium in the evening dose because they can inhibit iron absorption. (9)

This omega 3-fatty acid is necessary for the baby’s brain development, vision, and nervous system. (6) DHA is found in fish oil but can be unpleasant and challenging for some people to tolerate. You can avoid that by choosing a prenatal with healthy DHA sourced from algae, like in Legendairy Milk’s Dynamic Duo Prenatal Vitamin supplement.

Not all prenatal vitamins contain DHA. Your growing baby takes your DHA and stores it away in their brain ten times faster than they can synthesize it. DHA is needed for brain development and the nervous system. It supports mood balance during the postpartum period. (11)

• Thiamine (vitamin B1) is involved in the development of the muscles, brain, nervous system, and the baby’s heart.

• Riboflavin (vitamin B2) can help lower blood pressure and is involved with metabolism. It allows the tissues to use oxygen.

• Niacin (vitamin B3)

• Biotin keeps skin, hair, and nails healthy. It contributes to the healthy birth weight of the baby.

• Vitamin B6 can help reduce morning sickness symptoms.

• Vitamin B12 is vital for the functioning of cells and cell differentiation, the formation of the baby’s organs

The B vitamins are water-soluble, meaning they pass out of the body easily. They aren't stored in the body, so you must replenish your B vitamins through diet and supplements.

Brain development needs choline to form synapses, which are the connections between neurons and the nervous system. (7) Choline helps with memory and recall of information.

Choline supports the rapid cell division of the fetus and myelination, which strengthens the pathways in the brain to communicate faster, make better connections, and do more complex tasks. A lot of choline is passed from the mom to the baby through the placenta, increasing the need for more choline during pregnancy.

• Vitamin A is used by the organs and is used for our senses to communicate with the brain. It is needed to form the heart, eyes, ears, and limbs. Not enough vitamin A can increase the risk of getting infections. Poor night vision is linked to Vitamin A deficiency.

• Vitamin D is critical for developing strong teeth, bones, and brain size. All the vitamin D a baby gets in utero is dependent on the mom. If you are deficient in Vitamin D, the baby will be as well. Vitamin D helps with the absorption of calcium. Not all Vitamin D is the same. Vitamin D3 is more usable by the body than D2. Check your prenatal vitamin label to make sure it contains Vitamin D3 rather than D2.

• Vitamin E protects cell membranes and helps give them structure.

• Vitamin K is needed for the blood’s ability to clot. It plays a role in keeping calcium salts out of soft tissue and in bone tissue where it belongs. Vitamin K2 has a better ability to cross the placenta compared to K1.

There is an increased need for thyroid hormones during pregnancy which increases the need for iodine for the mom.(8) For the baby, iodine helps with growth and brain development. Not all prenatal vitamins contain Iodine even though it is very important for mom and baby.

Zinc is required for every stage of lactation. It is needed for immune function and robust growth of the baby. Zinc deficiency can cause low birth weight and complications during labor. (12) Zinc keeps your immune system and skin healthy.

Electrolytes help keep the body hydrated and muscles able to relax and contract appropriately. Magnesium for the baby makes sure enough blood flows to the brain. For the mom, magnesium can help reduce swelling, and help with relaxation and stress. Magnesium citrate is one form of magnesium that is easy to absorb and can help with constipation. (10)

The baby uses quite a bit of calcium so you’ll need extra during pregnancy to maintain bone density. If there is not enough calcium, it will be pulled from your bones. Calcium is needed for the baby’s skeletal development. (13)

Pregnancy demands a lot of the mom to grow a healthy, thriving baby. Starting a prenatal before becoming pregnant can help prepare for every stage of the baby’s growth in utero.

The quality of your supplement matters. Choose a prenatal vitamin supplement from a company that is reputable and transparent about their ingredients. Your prenatal should have the best form of each vitamin and mineral to be able to be used most effectively by your body and support you and your baby. Continuing your prenatal vitamin after your baby is born is beneficial for your baby, your recovery and healthy lactation.

1. https://pubmed.ncbi.nlm.nih.gov/20927767/

2. Allen LH. Anemia and iron deficiency: effects on pregnancy outcome. Am J Clin Nutr. 2000 May;71(5 Suppl):1280S-4S. doi: 10.1093/ajcn/71.5.1280s. PMID: 10799402.

3. https://pubmed.ncbi.nlm.nih.gov/4075604/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619471/#:~:text=The%20association%20between%20anemia%20during%20pregnancy%20and%20PPD%20%3A%20In%208,0.048 )%20(figure%202).

5. https://www.kuslerspharmacy.net/docs/IronGlycinate.pdf

6. https://pubmed.ncbi.nlm.nih.gov/15266306/v

7. https://pubmed.ncbi.nlm.nih.gov/16848706/#:~:text=Choline%20is%20critical%20during%20fetal,de%20novo%20synthesis%20as%20well .

8. https://pubmed.ncbi.nlm.nih.gov/22742605/#:~:text=Iodine%20requirements%20are%20increased%20%E2%89%A5,most%20severe%20manifestation%20is%20cretinism .

9. https://www.performancelab.com/blogs/multi/can-you-take-iron-and-magnesium-together#:~:text=While%20there%20may%20not%20be,with%20absorption%20and%20body%20stores . 

10. https://balancewomenshealth.com/wp-content/uploads/2020/03/PE-H-Types-of-Magnesium.pdf

11. https://pubmed.ncbi.nlm.nih.gov/29860183/  

12. https://www.researchgate.net/profile/Masumeh-Saeidi/publication/257306149_Zinc_Deficiency_in_Pregnancy_and_Fetal_Impact_of_the_Supplements_on_Pregnancy_Outcomes/links/02e7e524d80fc1b125000000/Zinc-Deficiency-in-Pregnancy-and-Fetal-Impact-of-the-Supplements-on-Pregnancy-Outcomes.pdf

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9298950/ 

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