Vitamins, minerals, herbs, amino acids & other substances are in supplements for pregnancy, but they are not regulated in the same way as drugs. Here’s my advice.

Pregnancy is a time of great joy and excitement, but it can also be a time of uncertainty, especially when it comes to your health and the health of your developing baby. Many women turn to supplements to ensure they are getting the right nutrients during pregnancy, but not all supplements are equally beneficial. In this article, we’ll explore the supplements you should take and those you should avoid during pregnancy and when trying to conceive.

What is a dietary supplement?

A dietary supplement is a product that contains one or more dietary ingredients, such as vitamins, minerals, herbs, amino acids or other substances that are intended to supplement the diet. Supplements can come in various forms, including capsules, tablets, powders and liquids. They are usually taken orally.

Supplements are not meant to replace a healthy diet but rather to provide specific nutrients that may be lacking in your diet. However, it’s important to note that supplements are not regulated in the same way as drugs, and their safety and effectiveness may not be well-established.

Regulated supplements under DSHEA

In the United States, dietary supplements are regulated by the Food and Drug Administration (FDA) under the Dietary Supplement Health and Education Act (DSHEA) of 1994. Under DSHEA, supplement manufacturers are responsible for ensuring the safety and labeling of their products, but they are not required to obtain FDA approval before marketing their products.

This means that supplements are not subject to the same rigorous testing and approval process as drugs. The FDA can take action against a supplement if it is found to be unsafe or misbranded, but it is generally up to the consumer to determine whether a supplement is safe and effective.

What ingredients are in supplements?

The ingredients in supplements can vary widely, and some supplements may contain other ingredients, such as fillers, binders and flavorings that are not listed on the label. It’s important to read supplement labels carefully and choose products from reputable manufacturers to ensure that you are getting what you paid for.

Some supplements, like vitamins and minerals, are essential nutrients that are required for normal body function. Others, such as herbs and botanicals, may have potential health benefits but may also pose risks or interact poorly with medications.

It’s important to talk to your healthcare provider before taking any supplements, especially if you are pregnant or breastfeeding, have a medical condition or are taking medications. Your healthcare provider can help you determine if a supplement is right for you and recommend a safe and effective dose.

Taking fertility supplements when trying to conceive

Some supplements are often called “fertility supplements.” These are suggested to augment your diet and may be beneficial in helping those trying to conceive. They also have benefits for the mother and her developing child, so it is good to begin taking them before getting pregnant.

Folic acid

Folic acid is a B vitamin that is essential for the development of the neural tube, which forms the baby’s brain and spinal cord. Taking folic acid before and during pregnancy can help reduce the risk of neural tube defects, such as spina bifida. The standard recommended dose is 400 mcg per day.

Iron

Iron is essential to produce red blood cells, which carry oxygen throughout the body. During pregnancy, your body needs more iron to support the growth and development of your baby. The recommended dose is 27 mg per day.

Calcium

Calcium is important for the development of your baby’s bones, teeth and muscles. It also helps regulate your own blood pressure and muscle function. The recommended dose is 1,000-1,300 mg per day. Of note: average calcium consumption among pregnant people in the U.S. is 1,090 mg per day from foods and 1,300 mg per day from foods plus supplements.

Omega-3 fatty acids & vitamin D supplements for pregnancy

Omega-3 fatty acids

Omega-3 fatty acids, such as EPA and DHA, are important for the development of your baby’s brain and eyes. They also have anti-inflammatory properties that may help reduce the risk of preterm labor and preeclampsia (high blood pressure in pregnancy). The recommended dose is 200-300 mg per day.

Vitamin D

Vitamin D is important for the absorption of calcium and the development of your baby’s bones and teeth. The recommended dose is 600-800 IU per day.

Your prenatal vitamins may already contain some of these, so it is important to check the labels and make sure you are not taking too much. Always check with a healthcare provider if you are unsure.

Supplements to avoid when trying to conceive and during pregnancy

Vitamin A

While vitamin A is important for the development of your baby’s eyes, too much vitamin A can be harmful. High doses of vitamin A can cause birth defects, especially during the first trimester. It’s best to avoid supplements that contain more than 5,000 IU of vitamin A per day, unless recommended by a healthcare provider for vitamin A deficiency. Also, vitamin A is highly concentrated in liver, so avoid consuming liver or liver rich foods.

Herbal supplements

Many herbal supplements have not been tested for safety during pregnancy and may be harmful. Some herbs, such as black cohosh and dong quai, can cause contractions and increase the risk of miscarriage. It’s best to avoid herbal supplements during pregnancy unless recommended by your healthcare provider.

Caffeine

While small amounts of caffeine are generally considered safe during pregnancy, high doses are not recommended. It’s best to limit your caffeine intake to less than 200 mg per day, which is equivalent to one 12-ounce cup of coffee.

Final thoughts on supplements for pregnancy

Taking the right supplements during pregnancy can help support your health and the development of your baby. However, it’s important to be cautious and avoid supplements that may be harmful. Always talk to your healthcare provider before taking any supplements during pregnancy, and follow their recommendations for a safe and healthy pregnancy.