The Top 3 Supplements To Take If You Want To Build a Baby

With all the different options available, I’m often asked which supplements mama’s-to-be should be taking for preconception health. Here are my top three nutrient recommendations for preconception, pregnancy and the post partum period.  

A Prenatal vitamin with active folate 

When choosing a prenatal vitamin, look for the active form of folate called ‘5-MTHF’ or ‘methyltetrahydrafolate’ (I know, so fancy), the new standard for prenatal vitamins. This skips over the conversions the body needs to do to change folate or folic acid into a useable form. This is so important because those conversion processes don’t work at 100% for everyone, as we’re continuing to learn through genetic medicine, and every dividing cell of a little embryo needs active folate to grow.  

Fish oil 

Omega 3 fatty acids play many roles including supporting cell growth and health and supporting brain development in a growing babe. How much fish oil? We’re looking for around 2000 mg of EPA+ DHA, the active components of omegas or fish oil. Check your labels! Most supplements advertise an amount such as 1000mg per capsule, but the EPA and DHA account for much less than this. I always recommend professional brands or reputable brands like Nordic Naturals for fish oil or to ensure it is sourced from small fish to avoid high mercury content, and to reach the recommended dose in a capsule or two. 

Vitamin D

Most of us in the Pacific Northwest are deficient in Vitamin D and don’t know it! Since a growing baby takes everything it needs from it’s mama, it’s important to build and sustain high enough levels of this vitamin. Most prenatal vitamins have a low amount, around 400 IU per dose, which isn’t enough to build levels if you are Vitamin D deficient. Vitamin D liquid drops are my favourite because they are well absorbed and easy to keep taking during pregnancy if nausea becomes an issue.