6 Important Prenatal Supplements
When you are trying to conceive, it is highly important to make sure you have the right amount of nutrients coming into your body. These nutrients help prepare your reproductive organs, your hormones, and health to be at its peak to allow for conception to occur.
Here are 6 important prenatal supplements:
1. Prenatal Multivitamin
Leafy greens like spinach, kale, arugula, bok choy, and many others contain a B vitamin called folate which is one of the prenatal supplements. Studies found folate intake in women was associated with a decline in ovulatory infertility. It is also a vital coenzyme in many metabolic functions which can assist with fertility. Folate consumption can also decrease the risk of neural tube defects. For prenatal supplements, it is advised to take methylated folate instead of folic acid.
Methylation is a common chemical process that happens in the body where a methyl group which is a carbon with three hydrogens, is added to another compound. Though it sounds like a simple process, methylation is vital for our DNA functioning allowing us to engage or disengage from certain genes. When the process is impaired, it can create a host of issues.
The gene MTHFR is responsible for making enzyme Methylenetetrahydrofolate reductase, which is a regulatory enzyme for the metabolism of folate. As mentioned earlier, folate is an important nutrient that will aid in the detoxification of estrogen. Thus, when MTHFR is not working properly in methylation, this can be a factor for why you aren’t fertile.
Recommended brands:
-Full Circle Prenatal (8 capsules per day)
-Seeking Health Optimal Prenatal (8 capsules per day, iron-free formula)
-Seeking Health Optimal Prenatal Chewable (2 per day, iron-free formula)
-Thorne Basic Prenatal (3 per day, contains iron)
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2. Omega-3
Another one of the prenatal supplements is omega 3s which have anti-inflammatory properties that help to reduce oxidative stress. Two types of polyunsaturated fats are omega 3 and omega 6. Most western diets consume a ratio of 1:20 of omega 3 to omega 6 when it should be 1:3. This evidence is correlated with inflammation incidence in women showing that omega 6s are pro-inflammatory while omega 3s have protective effects that are anti-inflammatory which will boost fertility. Oxidative stress is important to prevent because studies have shown that it can damage ovarian follicles (the sac that holds the eggs), which will decrease egg quality. For the fetus, omega 3s have been found to increase brain and eye development when consumed during pregnancy. There are 3 types of omega 3 compounds to consume DHA, EPA, and ALA. DHA and EPA which come from fish sources have been found to be more beneficial than ALA which comes from plant sources in terms of fertility.
3. Vitamin D
Vitamin D is another one of the prenatal supplements. The recommended intake is 4000 IU daily for those conceiving. Vitamin D is not super abundant or bioavailable in food sources, so getting it from the sun is preferred, but if it is cloudy where you live or during this season then supplementing is the next best option. Vitamin D is a fat-soluble vitamin so be sure to consume the supplement with an avocado, or some nut butter for the best absorption. Vitamin D can help improve the development of the ovarian follicles which hold the egg inside. This is because a deficiency in vitamin D was found to interrupt the estrogen system and reduced the production of AMH (anti-mullerian hormone). This hormone is made by developing follicles. This is why vitamin D important in prenatal supplements.
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4. Choline
Choline is a very important mineral in prenatal supplements. It has been shown that choline is just as important as folate in the preconception and pregnancy periods. Studies show that large amounts of choline are needed in fetal development to promote rapid cell division and brain development. In the placenta, choline has been shown to promote angiogenesis which is the building of new blood vessels from older ones. Finally, choline can also protect egg quality which boosts fertility chances.
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5. Iron
Iron is another one of the prenatal supplements for fertility to consume on a daily basis. It is very important to check your iron levels to determine if supplementation is necessary because toxicity is possible if you supplement and consume substantial amounts. If taking a prenatal multivitamin, check to make sure iron is in it because many do not contain it. Its job is to help carry oxygen throughout the body to all the red blood cells. When you become pregnant there is going to be a surge of red blood cell volume increased in the body to support the fetus, and one of the nutrients for fertility to support this is iron. Studies have shown that iron consumption is very important in promoting fertility rates in women. Low iron during pregnancy risks - preeclampsia, hypothyroidism, preterm birth, impaired fetal brain development and stunted growth.
6. Glycine
Glycine is another one of the prenatal supplements. It is a conditionally essential amino acid so this means that our body can make it normally on its own though this process may be lacking based on physiological limitations, so it is recommended to consume in the diet. It is the most abundant amino acid in collagen which is the most abundant protein in our body. Glycine is one of the more important amino acids because it combines with cysteine and glutamine (other amino acids) to form glutathione which is our most powerful antioxidant. We need this antioxidant to eliminate oxidative stress from reactive oxygen species because this can damage the egg follicles if they are not eliminated. In addition, glycine supports full egg development and during maturation of the egg, glycine’s transporter is activated so that glycine can enter the cell to help volume regulation. This is why glycine is another one of the nutrients for fertility.
