I get a lot of questions about supplements from clients and friends, so I wanted to share with you the supplements that I have taken personally during my pregnancy. Let me remind you that my degree from James Madison University is in Hospitality and Tourism Management NOT in Medicine, so please consult with your physician on any supplements that you plan to take during, pre or post pregnancy.
Kind Organics Prenatal Multi
I follow a mostly organic diet based on whole foods, so I wanted my prenatal vitamin to mirror that trend. The supplements are made from real whole food like organic fruits, veggies and herbs such as lemons, ginger, peppermint, annatto, amla berry, and provide what you need in a natural form. It has all of the essentials that you and your growing baby need, from iron, B vitamins and folate along with the added bonuses of ginger and peppermint which are supposed to help aid nausea. I was not nauseous once during my pregnancy, and while I don’t think it had anything to do with these vitamins, you never know!
Dosage: 3 capsules daily with food
365 Brand Fish Oil (180mg EPA; 120mg DHA) 1000mg
Omega-3s have been found to be essential for both neurological and early visual development of the baby. Pregnant women typically become depleted in omega-3s, when the fetus uses omega-3s for its nervous system development. Omega-3s are also used after birth to make breast milk. With each subsequent pregnancy, mothers are further depleted. Research has confirmed that adding EPA and DHA to the diet of pregnant women has a positive effect on visual and cognitive development of the baby. Studies have also shown that higher consumption of omega-3s may reduce the risk of allergies in infants. Omega-3 fatty acids also have positive effects on the pregnancy itself. Increased intake of EPA and DHA has been shown to prevent pre-term labor and delivery, lower the risk of pre-eclampsia and may increase birth weight. Omega-3 deficiency also increases the mother’s risk for postpartum depression
Dosage: 6 capsules daily (2 in morning/afternoon/evening)
365 Brand Probiotic Complex
I always take a daily probiotic, but it is especially important during pregnancy. It’s one of those little secrets no one talks about until you’re actually pregnant – the system gets a little off track when you start growing a little human inside of you. Whether it’s heartburn, constipation, or cramping pregnancy causes hosts of digestive ailments. Some also believe that exposing the fetus to probiotic bacteria helps to stimulate the growth of the immune systems and potentially prevents allergies.
Dosage: 1 capsule daily
Zinc Lozenges with Vitamin C
I have to admit, I have been nervous about getting stretch marks during pregnancy. I know that much cannot be done to avoid them and that it’s primarily based on genetics, but I’m going to try! I have read that Zinc is one of the few remedies that have actually been proven to prevent the development of stretch marks. Zinc creams can be topically applied and there are also several zinc dietary supplements that are highly effective. Adults should not ingest more than 50 mg of zinc per day.
Dosage: 1-2 capsules daily (they taste great)
Mama Mio The Tummy Rub Oil
While we are on the topic of stretch marks, this is the product that I have been using since 12 weeks post shower and before bed. It really helps as the skin stretches to moisturize it with essential oils and amazing organic ingredients all proven to reduce the likelihood of stretch marks. Here are just some of the ingredients:
- Organic Sacha Inchi Seed Oil From the Amazon, packed with Omega 3, antioxidants and amino acids.
- Organic Argan Kernel Oil nourishes, moisturises and improves elasticity. High in Omega 9 (Oleic Acid) and 6 (Linoleic Acid).
- Organic Coconut Oil Soothing and healing, mega-rich with Lauric Acid, powerful Omega that helps skin’s natural immune system.
- Organic Avocado Oil Omega and Folic Acid rich, hydrates, helps circulation, increases collagen production, ensuring skin stretches safely.
- Vitamin E (Tocopherol) Protects against stretch marks, speeds up cell renewal to help keep skin strong.
Vega Sport Chocolate Protein Powder
I love Vega products! They are full of complete plant-based protein and are organic and non-GMO certified. Usually I have a chocolate shake post workout blended with unsweetened vanilla almond milk and ice. It’s refreshing and is packed with 25g of protein to refuel muscles after a long workout. Vega Sport also has 5,000mg of BCAAs and 5,000mg of glutamine per serving.
NLA for Her – Her Aminos
I am still lifting heavy weights regularly during my pregnancy and hope to maintain as much muscle mass as possible so I can bounce back quickly post baby. BCAAs help to increase endurance, build lean muscle and aid in post workout recovery. This brand also tastes great. It does have an artificial sweetener in it which I did not know about until I tried it – it tastes like Crystal Light Pink Lemonade when mixed with water – but this is the only artificial sweeter in my diet, so I am okay with it in moderation.
Dosage: During Pregnancy 1 scoop mixed with water
Once again, please consult your doctor to make sure that the supplements that you choose to take are safe based upon your heath and medical history. Here’s wishing you a healthy and safe pregnancy!
“Getting your fitness confidence back post baby can be a difficult journey. Mary has helped to make my journey an adventure! Her personal approach builds structure without feeling like a ‘one size fits all’ program. Mary has coached me through spin class, multiple Insanity sessions and even the grocery store! She helps me build a “strong” pantry to support my strong fitness goals. Mary is passionate about her work and cares about your personal fitness growth which inspires me to keep focused on my health.”
“Mary has been a true inspiration for me. Not only is she one of the nicest people you will meet, she is also one of the most motivating! She helped both my husband and me set fitness goals for ourselves and get our eating on track. Her constant support has been invaluable. Whether you need a complete fitness overhaul or minor tweaking, she is the woman for the job. I couldn’t recommend her more!”