Nutritional status before conception affects fertility and early development. During pregnancy, nutrient needs increase 25-50% for several key vitamins and minerals.
Critical Prenatal Nutrients
Folate (not Folic Acid)
Prevents neural tube defects. Start 3 months BEFORE conception. Use methylfolate (600-800mcg), not synthetic folic acid—many women have MTHFR variants that impair folic acid conversion.
Choline
Critical for brain development. Most prenatals contain zero or inadequate amounts. Need: 450-550mg daily. Sources: eggs, liver, legumes.
DHA (Omega-3)
Supports brain and eye development. Baby draws from mom's stores. Supplement 300-600mg DHA during pregnancy and breastfeeding.
Iron
Blood volume increases 50%. Iron needs rise to 27mg daily. Choose gentle forms like iron bisglycinate to minimize constipation.
Vitamin D
Supports immune development, bone health. Most pregnant women need 4,000-6,000 IU daily to achieve optimal levels.
Iodine
Critical for thyroid function and baby's brain development. Need: 220mcg during pregnancy.
Nutrients Often Overlooked
- Vitamin K2: Supports proper calcium placement for baby's bones and teeth
- Magnesium: Reduces leg cramps, supports relaxation, aids constipation
- Probiotics: Mom's microbiome seeds baby's immune system
What to Avoid
- Excess preformed vitamin A (retinol) from supplements
- High-mercury fish
- Processed foods and excess sugar