The non-negotiable checklist when preparing for pregnancy.

Pre-natal vitamins are essential in preconception planning.

If you're in Australia.
Chances are you've been recommended Elevit from your doctor.
Maybe picked something up off the pharmacy shelf.
Or bought what your friend recommended.

But here's a secret.

The prenatal you are taking could be missing vital nutrients you need. Not all prenatals are created equally.

There is huge variation in ingredients AND quality.

Many over the counter prenatal vitamins have poorer nutrients in lower doses, that aren't easily absorbed.
Taking a supplement for months but still suffering from deficiencies is a waste of time and money.

Save yourself from google confusion.

Check out my checklist of what to look for in a pregnancy multivitamin.
One that ticks all the nutrient boxes without making you feel sick or constipated.

Folate is the star of a prenatal vitamin.

It gets the spotlight for good reason.
It's essential for the growth of a developing baby.
And prevents congenital abnormalities such as spina bifida.

Doctor's love Elevit for the high dose folic acid.
It has 800mcg.
It's the very reason why I don't love it.
800mcg is more than double the dose of many other prenatal vitamins.

But here's the thing.

More is not better.
Folic acid is not the same as folate.

Confused on what type of folate you need?

I've got you covered.

Folate is naturally found in foods such as

eggs,
legumes,
liver and
leafy green vegetables.

Folic acid is the synthetic form of folate.
It's often fortified in foods and supplements.

For many of us though, we have a gene mutation on MTHFR.

Its full name is a mouth full, but here is what you need to know.
Its job is to take folate or folic acid and convert it into a useable form for the body to use.

When you have a mutation of MTHFR the body can't convert folic acid into its useable form.

The answer?

Take a prenatal vitamin with active folate in it such as folinic acid or methyl-folate.
This gene mutation becomes a problem when there is a build of folic acid in the body.
It has been linked to infertility and miscarriage.

I always recommend avoiding folic acid.
So Elevit, Fefol and Blackmores are blacklisted for my patients.

Some better options that are easily accessible are

Naturobest prenatal,
Eagle Tresos Natal,
EverNatal

These brands have been tried and tested.
Clinically I've seen they are well tolerated.
Goodbye nausea!

There's somthing you need to know though.
Lean in it's kind of a big deal if it affects you.
Shhh!

Tresos natal have large tablets.
So if that's an issue for you, avoid the brand.

Key ingredients to look for in a prenatal vitamin.

500mcg Folinic acid and/or methyl-folate
250mcg Choline
200-250mcg Iodine
10-30mg Vitamin B6
30mg Vitamin B3
400mcg Vitamin B12
15-45mg Zinc
1000iu Vitamin D

All of the nutrients listed above are critical to conception and the development of a healthy baby.
Your body's demand for nutrients goes up significantly in pre-conception and pregnancy.

This isn’t a replacement for a healthy diet.

It's to help you support your body and baby to be as healthy as possible.

Start your pre-natal vitamin at least 3 months before trying.
AND continue it during pregnancy and the post partum period.
Our body's need for nutrients doesn't stop once the baby is born.

Take your omega's separately.

Many prenatal's include Omega 3's in their mix.

Personally, I like to take omega 3 separately.
The dose needed is much higher than in the prenatal.

And quality can be an issue.
Fish oils can easily oxidise and break down.
Oxidised fish oil can add to inflammation.

Avoid it by taking a good quality fish oil.
Separately.

What about iron?

The amount of iron we need varies for each person!

Again dose iron separately.
It is absorbed better when it doesn't have to compete with zinc - a key ingredient in most prenatals.

Most prenatals have a small amount of iron in it.
Don’t worry about that.
Look at taking extra iron separately to a prenatal if you need to.

Let's not forget about the women who have high iron levels.
They don't need extra iron.
Taking more can contribute to inflammation or nausea.

Or worse, affect their chances of conception.

Iron can make nausea worse in pregnancy.
It might be worth finding a prenatal without iron.
Especially for the first trimester if you are strugging.

Find what's best for you.

You are unique and so are your nutritional requirements.

Pre-conception testing helps to determine what extra requirements you need personally in a prenatal vitamin.
Always aim for good quality and find what works best for you.
What your friend loves, could make you nauseated.
Shop around if you aren't happy.

Overwhelmed with the process?

Find your people.
Investing in the right people can help a confusing process simple.
It could be a fertility naturopath, acupuncturist or nutritionist.

Jaya xx