A pregnant woman’s daily food intake should consistent of a wide variety of both macro and micronutrients which include proteins, carbohydrates, fats, vitamins and minerals to receive the proper amount of nutrients for both pregnancy health as well as for the developing fetus of the baby. A balanced nutritional intake is the best way to receive the nutrients needed, but vitamin supplements have also been proven to be of great benefit.
Prior to, or upon conception, a prenatal vitamin will be recommended by the healthcare provider along with any additional vitamins or minerals your doctor might find a deficiency of. Additional supplementation ensures that a woman is receiving enough of the recommended daily nutrients. All supplements should be taken with a health care provider’s direct recommendation and approval.
Proper supplementation has been a regular part of my daily routine for many years, which hasn’t changed. The supplements listed below have been approved and supported by my doctors for safe and effective use. The list includes everything that I find of importance and have taken daily for the past two years prior to conception of our first child, throughout pregnancy, nursing postpartum and now into a second pregnancy.
- Multivitamin (Prenatal Plus)- Prenatal vitamins contain many vitamins and minerals just like a normal multivitamin does. As your baby develops through the early stages of pregnancy, meeting your body’s increasing nutritional demands will become vital to the health of yourself and the baby. Prenatal Plus gives you a complete blend of nutrients your body will need during pre-conception, pregnancy and nursing.The added folic acid, iron, iodine and calcium are especially important in a prenatal vitamin. Folic acid helps to prevent neural tube birth defects, which affect the brain and spinal cord. Calcium can help prevent bone density loss as the baby uses calcium for it’s own bone growth. Iodine is critical for a woman’s healthy thyroid function and iron helps the blood carry oxygen in both the mother and baby.
- Fish Oil (Full Mega)- There are too many benefits from taking in ample amounts of Omega-3 fatty acids to not add them into your diet. Rarely do people get enough through nutrition alone and this is why fish oil should be a staple of your supplement regimen. If you want all the health and fitness benefits from Omega-3 fatty acids such as heart health, joint health, cognitive function, regulating blood pressure, and even aiding in weight loss, then Full-Mega needs to become a part of your daily routine.
- Calcium + Vitamin D- Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium. That is why it is important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones. Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Adults need Vitamin D to keep their bones strong and healthy. If you don’t get enough vitamin D, you may lose bone, have lower bone density, and you’re more likely to break bones.
- Vitamin C- Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is also one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals. Free radicals may play a role in cancer, heart disease, and conditions like arthritis. The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet. For many years, vitamin C has been a popular household remedy for the common cold.
- Probiotics- Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. During pregnancy, taking a high-cultured probiotic is a step in the right direction to support the immunity of both mom and baby. In fact, many studies have found adding probiotics to the mother’s supplement regimen before conception has even greater benefits for the baby. Studies show mothers who increase their probiotic intake during pregnancy can reduce their child’s risk of allergies by as much as 50 percent and specifically in eczema, asthma and atopic dermatitis. Mom benefits by decreasing her risk of colds and respiratory infection.
- Magnesium- Magnesium is a mineral required by every organ in the body and is of particular importance to the kidneys, muscles and heart. It supports proper muscle and nerve function, a normal heart rhythm, strong bones and teeth and a healthy immune system. Magnesium is responsible for the absorption of other nutrients in the body, especially calcium, copper, zinc, potassium and vitamin D. The digestive system relies on magnesium to help regulate blood sugar levels, control blood pressure, aid in metabolism, protein synthesis and activate enzymes for energy production. The chemical processes necessary to metabolize macronutrients such as carbohydrates, protein and fat into energy depend on magnesium.
- Whey Protein (Phormula 1)- Whey protein is a fast digesting protein. Pure whey protein isolates that are hydrolyzed and predigested are an essential part of any training and supplementation program. Phormula-1 makes an especially strong impact when used post-workout. The materials that you provide your body with post-workout determines not only the quality of muscle built, but also the rate at which that repair and growth occurs. Phormula1’s rapid assimilation qualities are also ideal to use first thing in the morning to give your body a quick hit of essential amino acids to promote muscle growth.
- Casein Protein (Level 1)- Casein protein is a slow digesting protein. You should look for a casein that is mixed with whey protein because casein alone is low in leucine and therefore inferior at stimulating protein synthesis. Level-1 protein is is specifically formulated to deliver the highest quality, premium proteins in a sustained release which mimics the protein assimilation rates of whole food. Level-1 uses only proteins that have been low-temperature processed to take extra precaution to not denature or damage delicate protein fractions.
- Branch Chain Amino Acids (BCAA’s)- Prevent muscle breakdown during training and increases protein synthesis. Although BCAAs may be found in some protein, it is beneficial to take in an additional amount. Branched Chain Amino Acids are three of the essential amino acids your body requires to operate. These three amino acids: leucine, isoleucine, and valine can increase muscle protein synthesis, increase muscle growth and decrease muscle fatigue. The use of BCAAs can prevent you from slipping into a catabolic state during periods of fasting, cardio or intense training. Designed specifically for intra-workout consumption and proven effective, BCAAs are one of the most trusted supplements in the industry. 1st Phorm’s BCAAs help to facilitate fast loss and new muscle construction. By orchestrating optimal protein synthesis and by balancing the intracellular energy economy, it is helping to decrease recovery time. You don’t just get the feeling of being recovered, you are truly recovered.
- High Glycemic Carb Source (Ignition)- Requires zero digestion and will be readily available for use during training. Proper recovery from training is essential regardless if your fitness goal is to burn fat or build muscle. Ignition signals to your body to start repair by spiking insulin and replenishing glycogen stores. By doing this you will begin the recovery process immediately. The more time in recovery, the better the results.
- Joint mobility- During pregnancy your body releases a hormone called relaxin which does just that and relaxes or loosens your joints. This makes your pelvis and rib cage more flexible so that they can accommodate your growing uterus. However, it also impacts other joints which can actually make you more prone to injury. Your joints will stay loose for 4-8 weeks following delivery. Joint Mobility is a potent formula that contains an all-natural anti-inflammatory to relieve joint pain and discomfort in as little as 30 minutes. The ingredients also help with long term ligament, tendon, cartilage and bone health.
