I don't take a prenatal.
This is what I'm doing during pregnancy instead.
Lookie there, two wellness-related newsletters in a row! Last month I shared with you what I’ve been eating in my third trimester; this month will be about the supplements I’m prioritizing. You might be surprised to learn that I haven’t taken a prenatal since I was pregnant with Jude six years ago, for a couple of reasons:
Most of the prenatal blends on the market are made with poor quality and synthetic ingredients. As an example, I’m sure you’ve read or heard by now the difference between folate (a crucial vitamin for a developing baby) and folic acid (the synthetic version), and why the latter doesn’t cut it for most women. And yet, if you’re simply grabbing a prenatal supplement off your grocery store or pharmacy shelf, chances are it will contain folic acid instead of the real thing. Vitamin A is another necessary nutrient that is typically found in the wrong form—our bodies need preformed vitamin A from retinol in animal foods rather than the plant-based beta-carotene for optimal absorption.1 I could go on and on, but you probably get the gist: Quality is everything, and a poor quality prenatal will do more harm than good.
The ratios of nutrients provided are not ideal and can throw a woman’s mineral status out of balance. The multis and prenatals I’ve seen contain way too much of some things (iron and copper—not everyone needs this!) and way too little of others (B12, magnesium, iodine), and because minerals work synergistically with one another, ratios are so important to get right.
I prefer to test and not guess for what I personally need, and then supplement accordingly. I do this with the very affordable Hair Tissue Mineral Analysis—which gives insight into depletions and imbalances present in the actual cell—as well as comprehensive blood chemistry through my functional medicine practitioner.
A word on mineral balancing: I was initially trained to interpret the HTMA by Women’s Health RD Amanda Montalvo, and I’ve continued to learn more about minerals via a fellow NTP and the creator of the Ember Collective, Katie Gearns. Although often forgotten about in the wellness space because of how “basic” they are, minerals are absolutely critical to our overall health and wellbeing—they are literally the spark plugs that ignite every bodily process!—and so many of us are living with extreme imbalances as a result of depleted soils and poor diet choices, a poisonous environment, heavy metal toxicity, and stressful lifestyles.
That said, most of the supplements I have been taking this pregnancy are a part of a larger mineral balancing protocol that I was already doing pre-pregnancy based on my latest HTMA results.2 But there are a few additions, of course, now that I’m also growing a little one. (Specific name brands are listed below in bold. If a product is not linked, it can be found in my Fullscript dispensary favorites for 20% off.)
Disclaimer: This post is not medical advice; it’s just what is working for me currently as a pregnant Nutritional Therapy Practitioner who utilizes the HTMA and other lab testing. I do not recommend adding in mineral supports until you’ve tested yours with the guidance of a trained HTMA practitioner. Some of the links below are affiliate links.
Mineral Balancing
SlowOx: The closest I will get to a multivitamin or prenatal. The difference in this blend is the quality and sourcing of ingredients, and that it’s specifically tailored for slow oxidizers like me (as determined by my HTMA). SlowOx is formulated with highly bioavailable mineral compounds to enhance mitochondrial health and brain function. It combines various magnesium compounds, active B-complexes, vitamin D and E, and more to boost energy production, combat inflammation, balance hormones, and speed up the metabolic rate. Each ingredient has a clear purpose, so you’re not getting anything superfluous.
Cal/Mag Fusion: As someone who consistently has super high calcium levels on their HTMA, I can benefit from anything that keeps major minerals like calcium and magnesium in the cell and inhibits losses through stress. Cal/Mag does just that: It includes a super absorbable form of boron, which supports vitamin D metabolism, hormone levels, and bone strength. It also features Vitamin K2 MK7, which wards off osteoporosis and parathyroid disorders, and prevents calcium from depositing in arteries.
Zinc Matrix Pro: My sodium and potassium levels both register lower than ideal on my HTMA, but my ratio (called the “sodium-potassium pump” or the “vitality ratio”) hovers slightly high. Additionally, my zinc levels tend to be a bit high, which can indicate a loss. Not only does this superior zinc supplement assist in bringing an elevated sodium-to-potassium (Na/K) ratio back into balance, but it increases immune function, gut healing, and the detoxification of heavy metals.
Kelp + Selenium: My thyroid has basically sucked at its job since 2014—as evidenced by both bloodwork and my extremely elevated calcium-to-potassium (CA/K) ratio, aka the “thyroid ratio” on the HTMA—and I’ve had to take medication in every one of my pregnancies to compensate for it. Iodine (a mineral found in seaweed like kelp) and selenium are two nutrients that are required for proper thyroid health, and an iodine loading test I took a few years back revealed a huge deficiency. Taken together, iodine and selenium promote thyroid hormone production and conversion from the inactive form (T4) to its active counterpart (T3).
TMG: Trimethylglycine assists in various metabolic processes, including the conversion of homocysteine to methionine, which supports liver detoxification and metabolic health. As a slow oxidizer with historically high copper (a sign of copper toxicity) on my HTMA, this supplement is wonderful for aiding in my body’s processing and detoxing of excess copper. I take the Life Extension TMG 500 from Fullscript.
Essential Fatty Acids
Sunflower Lecithin or Phosphatidylcholine: Sunflower lecithin contains a mixture of phospholipids, the primary of which is phosphatidylcholine. Both supplements work to replace damaged cell membranes and restore their structure. They also aid in alleviating symptoms associated with copper toxicity by supporting the detoxification process and promoting liver health. Sunflower lecithin is wonderful for reducing “bad” cholesterol (LDL) and preventing clogged ducts while breastfeeding, so I always have a bottle on hand immediately postpartum. Choline, a component of PC, is crucial for the formation of the fetal brain and spinal cord, and clinical research shows that higher maternal choline intake improves infant cognitive function, attention, and memory into childhood. I rotate between NOW Foods Sunflower Lecithin and BodyBio PC.
Cod Liver Oil or Fish Oil: It’s common knowledge that omega-3 fatty acids—particularly DHA and EPA—have wide-reaching effects on fetal brain and nervous system development, but I’m very picky about the type of fish oils I will consume. (Personally, I prefer to eat my fish whole; I am a big fan of canned wild-caught sardines, anchovies, and smoked oysters. If you’re not into that, though, taking a supplement is probably a smart idea in pregnancy—assuming you choose a good one.) Most fish oil supplements are contaminated with microplastics and heavy metals because of the state of our oceans (as well as poor manufacturing practices), and because of the oxidation-prone nature of fish oil’s polyunsaturated fats, many are rancid before the bottle is even opened. There are only a small handful of brands that I trust for the purest fish oil products, and these include Biotics BioMega-1000, PaleoValley Wild Caught Fish Roe, BodyBio Resolvin, Rosita Extra Virgin Cod Liver Oil, and Jigsaw Alaskan Cod Liver Oil. Cod liver oil has less EPA/DHA, but I love that it’s naturally rich in vitamin A and D—two fat-soluble vitamins that my lab work has revealed I could use more of.
Digestion/Gut Health
Pancreatic Enzymes, Ox Bile, and HCl: My #1 pregnancy symptom is indigestion, and without these digestive aids, I’m constantly battling upset stomach, belching, and heartburn. What’s helped tremendously in this area, though, is taking 2-3 capsules of NOW Foods Super Enzymes with every meal. It contains all three of the above supports for the proper breakdown of carbs, fats, and protein—and it’s amazing how much better my food goes (and stays) down when I’m consistent with this combination product. For those inevitable moments when acid reflux is at its worst, I reach for Natural Factors Chewable DGL (which actually soothes and heals the digestive tract) in lieu of common antacids like TUMS (which, when taken chronically, can decrease stomach acid production and make digestive issues worse in the long run) to provide relief.
Probiotics/Prebiotics: A mother’s gut health is imprinted on her baby during pregnancy and birth, so prioritizing your microbiome before and after conception is an extremely worthwhile endeavor. For me, this has looked like rotating probiotic supplements—my favorites right now are Needed Prenatal Pro/Prebiotic (I love the addition of prebiotics!) and Microbiome Labs Pregnancy Support (which is specifically geared towards benefitting baby’s skin and digestion)—and consuming lots of fiber-heavy fruits and veggies to feed my beneficial bacteria. For those prone to UTIs, yeast infections, or BV, I like Organic Olivia’s Flora-V probiotic to optimize urinary tract health and a normal vaginal pH. To help prevent Group B Strep later in pregnancy, I also will sometimes add in Microbiome Labs Vaginal Balance.
Bovine Colostrum: Rich in immunoglobulins, lactoferrin, and growth factors, this gut-strengthening powder promotes intestinal lining repair and immune system modulation. Colostrum (from mama) is baby’s first food for a reason: It builds a natural immunity in newborns and provides key vitamins and minerals + antioxidants for optimal nutrition. By taking bovine colostrum (there are several on the market now, but my first choice is Cowboy Colostrum3), which is 100 to 1000 times more potent than human colostrum, I am actively fighting inflammation, permeability, and pathogenic microbes in my gut—all the while regenerating muscle/bone tissue and encouraging healthy aging.
Hydration/Adrenal Support
Electrolytes: Plain water is out, electrolyte-infused beverages are in—and justifiably so! During pregnancy specifically, potassium and sodium maintain fluid balance to keep up with the drastic increase in blood volume. With the help of magnesium, these electrically charged minerals regulate muscle contractions (including the heart and uterus), stabilize blood pressure, and facilitate nerve signaling and brain function. Pretty important, no? A baby will draw these minerals from the mother to ensure proper development while in utero, increasing her own risk of depletion if not replenished. To make sure I’m getting enough, I like adding Trace Minerals 40,000 Volts or Quinton Hypertonic/Isotonic Seawater to my filtered water daily. My blood pressure has always been on the lower side, so I also salt my food heavily with Maldon Sea Salt. Flavored electrolytes often contain stevia and natural flavors, which I try to avoid, but Jigsaw Potassium Cocktail is nice for its abundance of potassium. Coconut water is a less expensive option!
Vitamin C: Pregnancy increases oxidative stress, especially in the placenta and maternal cardiovascular system. Aside from the obvious immune system support, Vitamin C neutralizes free radicals, protects fetal DNA, and reduces oxidative damage linked to preeclampsia, gestational diabetes, and preterm birth. Essential for making collagen, it also reinforces the integrity of the amniotic sack to prevent the premature rupture of membranes (PROM). I typically opt for whole-food vitamin C capsule like this one, but my functional medicine practitioner recently recommended Metagenics Ultra Potent-C Vitamin C Powder to enhance iron absorption.
The components of my daily adrenal/electrolyte bevvie: coconut water, sparkling water, 40000 volts, vitamin C powder, liquid chlorophyll, and fruit juice. Makes a slightly grassy-tasting mocktail.
Occasional Extras
Iron: I don’t love the idea of supplementing with iron, mostly because I eat tons of iron-rich foods already (and too much iron in the diet can be a bad thing). In my previous pregnancies, focusing on the cofactors for a smoothly-running iron recycling system—like vitamin A and copper—was enough to keep my iron levels stable through the third trimester, but this time around, my ferritin is strugglin’ to stay within range. To be on the safe side, I’ve incorporated a teaspoon of Pure Encapsulations Iron Liquid every other day.
Chlorophyll: On that same note, this earthy green tonic can naturally boost blood volume and hemoglobin in pregnancy, aiding in oxygen transport to the fetus. I’ve been trying out World Organic Liquid Chlorophyll. It does stain my teeth green, though, so I always brush afterwards.
Beef Liver, Beef Kidney, or an Organ Complex: Organ meats are one of the world’s most nutrient-dense foods, and because of this, I used to be religious about my daily intake of the stuff. But since learning about my tendency towards copper overload, I’ve backed off a bit; now, I simply swallow a few capsules with several meals a week when I’m out of SlowOx for the extra dose of whole-food B vitamins, vitamin A, choline, and CoQ10. Perfect Supplements makes a great multi-organ product, but I also like Codeage Beef Liver on Fullscript.
Beef/Whey/Collagen Protein Powder: Anything that makes upping quality protein easier in pregnancy is welcomed! I probably don’t need to explain to you why amino acids + collagen are important for baby’s structural development, but did you know that collagen also helps reduce stretch marks, spider/varicose veins, ligament strain, and joint instability? I love adding a scoop of Equip Prime Protein, Perfect Supplements Hydrolyzed Collagen, or Naked Nutrition Grass-Fed Whey Protein to my smoothies, pancakes, and oatmeal in the morning.
Creatine: While this nutrient is known primarily for its muscle-building activity and impact on athletic performance, it’s often overlooked for its major health benefits in pregnancy. However, emerging research suggests that creatine helps generate ATP particularly when oxygen is low, energy demand spikes, and mitochondrial function is taxed—combatting fatigue, brain fog, and muscle weakness in late or high-risk pregnancies. Animal studies also show that maternal creatine supplementation protects the fetal brain from hypoxia (low oxygen), improves placental energy transfer to the fetus, and protects against preeclampsia. I’ve been throwing a scoop of this brand in my electrolyte beverage most days of the week.
Nattokinase: A product of soy fermentation, this heart-healthy Japanese staple assists the body’s natural ability to dissolve clots by breaking down fibrin. This is not one I would necessarily recommend for all expecting mamas, because it does have blood-thinning effects (which could pose a bleeding risk in pregnancy), but if you’re prone to blood clots or poor circulation, I like it better than aspirin. I started taking Klaire Labs/SFI Health Nattokinase NSK-SD regularly in 2023 to neutralize and degrade the spike protein in my blood from the Covid vaccine, and I feel comfortable continuing it occasionally while pregnant.
Additional Magnesium: Growing a baby is one of the most physically demanding things that a woman can do, and because we burn through magnesium more quickly when we’re stressed, the requirements of this mineral go way up in pregnancy. While the supplements above contain some magnesium, I strive to reach five times my bodyweight in milligrams (approximately 550-650 mg) per day through epsom salt baths, magnesium lotion, and/or oral supplements like Seeking Health Optimal Magnesium. (In fact, scary heart palpitations have been a mainstay for me this pregnancy, but since tripling my magnesium intake, I’ve not experienced any in several days. Phew.)
Red Raspberry Tea: There’s evidence that this herbal tea tones the uterine lining and prepares the body for labor. This is purely anecdotal, but I incorporated RRT into both of my first two pregnancies starting at 24 weeks and went on to have two really quick labors and deliveries (less than five hours from start to finish). Coincidence or not, all I’m saying is: If it ain’t broke, don’t fix it. I drink a cup or two of the Traditional Medicinals brand most evenings and pray for the best.
Whew, that’s a hefty list. And I know what you’re thinking: How in the world does this health freak afford/manage/take all of these supplements for a whole nine months? The answer is, I don’t. We have a strict supplement budget of $200 per month for our four-member family (which I’d bet is a lot by most people’s standards4), and I prioritize only a few of these supplements at a time. For instance, I’m currently out of four of the five mineral balancing supplements, and I don’t plan on reordering until I can do another HTMA in the postpartum phase. But I am fully stocked on beef liver, cod liver oil, electrolytes, and digestive aids, which is adequate to get me through the next six weeks. Hopefully knowing that makes this list a bit less overwhelming!
If supplements are not in your family’s budget at all, don’t be discouraged. Nothing can replace a nutrient-dense and varied diet, restful sleep, natural sunlight, and a joyful spirit. Focus on the foundations instead.
Lately on the ‘Gram: Jude Graduated from Preschool!
I don’t have a new blog post to share with you this month, because school is out for the summer and this mama has been busy! Jude graduated from the Kids’ Day Out preschool program at St. Francis in mid-May (it’s so bittersweet, y’all), and we’ve been spending most of our time at the park or pool ever since. Summer’s in full swing! Both Jude and Ayla will start camps on the 16th, though, so I’ll have some time to update the blog before baby’s due date. It’s crazy to think that this could potentially be the last newsletter I send out before he/she arrives in July!
Recipe Highlight: Peanut Butter Chocolate Chip Muffins
I made these high-protein muffins last week for me and the kids and was very pleased with how they turned out! Anything with peanut butter and chocolate is delicious in my book, but it doesn’t hurt that these also contain a nice balance of protein, carbs, and fat. (You could even add a scoop of protein powder to make them extra nourishing if you want!) I find these perfect paired with scrambled eggs + coffee for a simple breakfast or with a glass of raw milk as a sweet snack.
What I’m Listening To: More of Candace Talking About Blake Lively
Yes, I’m still obsessing over the Blake Lively vs. Justin Baldoni case, and so is Candace Owens. Good thing she’s back from her maternity leave, because the details just keep getting more unbelievable with every twist and turn. (If you haven’t read my recap + opinions on the feud from February, check that out here.) Whether you like Candace or not, nobody can deny that the girl is thorough. She’s got the full scoop on Taylor Swift’s total abandonment of Team Blake.
Top photo by Mariana Rascão on Unsplash.
Despite the common misconception about outdated studies linking vitamin A and birth defects, poor pregnancy outcomes were not associated with retinol, but rather excess synthetic vitamin A. According to Lily Nichols RDN, low intake of preformed vitamin A is known to impair fertility and has been consistently linked to problems with fetal development.
Interested in testing your minerals? Start here! If you’ve already done so and are wanting to try Valence Nutraceuticals, the code WITHCANDOR will get you 5% off your total cost.
Get 15% off your first purchase of Cowboy Colostrum with the code WITHCANDOR.
I’ve mentioned in my budgeting blog posts that my money almost never goes to new clothes or home decor or monthly mani-pedis; it’s spent instead on quality food and wellness-related things—because, yes, I am a health freak and proud of it.