Having a baby is one of life’s greatest miracles. But pregnancy can place high demands on our body, so it’s important we make sure to eat a nutritious, well-balanced diet. However, we know with our busy lifestyles, it isn’t always possible. Specific supplements specially designed for mom and baby can be helpful to fill the nutritional gaps in our diet.

Beneficial Pregnancy Vitamins for Baby and Mom

For mom’s health and recovery, and for nutritious breast milk, a prenatal multi should be taken. A prenatal provides the important vitamins and minerals that support mom and baby before, during, and after pregnancy. Look for a prenatal multi that’s safe, gentle, high quality, and easily absorbable with no dangerous mega doses. There are many specific nutrients to look for in a multi.

It should have folic acid, as the need for folic acid more than doubles during pregnancy. Typically, 800 mcg daily is recommended. A healthy diet with adequate folate may reduce a woman's risk of having a pregnancy affected by spina bifida or other neural tube defects. Folic acid also supports a healthy birth weight.

Vitamin B6 and magnesium can also be helpful for feeling our best. Women taking birth control during the months leading up to pregnancy may be at risk of B-6 deficiency. Other B vitamins are important for feeling our best post-birth, following the stress of delivery. They can aid in the production of certain neurotransmitters that help regulate mood (GABA, serotonin, and dopamine).

Vitamin C promotes healthy vein and capillaries, tones skin elasticity, and helps strength blood vessels in the uterine wall. Additional vitamin C, outside of what’s included in the prenatal multi, may be needed.

Calcium, magnesium, and vitamins D3 and K2 are important for supporting bone and immune health and promoting relaxation for both mom and baby. If our calcium levels are low, our body may take it from our bones and teeth. Vitamin D3 and K2 are extremely important for bone building and cardiovascular health. Current research shows pregnant women with higher D3 levels may have babies with stronger bones.

Iron in a non-constipating form, such as bisglycinate, is imperative throughout pregnancy. About 20 to 30 mg per day is recommended. Low iron levels in women can result in fatigue and postpartum mood issues. Low iron levels in mom can also result in her baby having low iron levels.

We should also take around 10 to 15 mg of zinc daily, which boosts brain and immune health and healthy development.

Omega-3 fatty acids found in fish oil are critical for brain, vision, and nervous system health and development in utero. Moms pass large amounts of omega-3s to babies while pregnant. DHA is also important for promoting a healthy mood in moms after birth. Our demand for DHA dramatically increases during pregnancy and will remain low for 9 to 12 months after delivery, which is why a supplement is so important. Experts recommend a minimum of 500 mg of DHA daily during pregnancy and while breastfeeding. Omega-3s are especially important during the last trimester and 12 weeks after birth because this is when DHA demands are high for healthy brain development. Omega-3s also support healthy immune system development in babies.

Probiotics (beneficial bacteria) have a tremendous amount of benefits for mom and baby’s bowel health, immunity, skin, and so much more. Be sure to purchase a formula that contains at least 1 billion CFU (colony forming units) with various strains and live cultures.

Help support a healthy pregnancy for both mom and baby with the necessary and proper nutrients. A high quality prenatal along with additional nutrients will help ensure this. Please be sure to consult with a qualified practitioner who will work with you to set up an appropriate individualized plan pertaining to your specific needs throughout your pregnancy.