How to choose the right prenatal by Fertility Naturopath Corinne Leach

Written by Fertility Naturopath Corinne Leach

You know you need to take a prenatal when preparing for pregnancy, but how do you choose the best one? What is right for your friend or family member, may not be right for you. As a Fertility Naturopath, I recommend taking a quality prenatal for at least three months before actively trying to conceive.

Here are 5 key points to prioritise when it comes to choosing your prenatal.

1. Make sure it contains Choline.

Choline is a nutrient that supports baby’s nervous system development and brain function. New research tells us it also boosts your body’s DHA production, another essential preconception and pregnancy nutrient for brain health. Look for a daily dose equivalent to at least 300mg of choline. A reliable food source of choline is eggs, so make sure these are a regular part of your preconception diet.

2. Folate is your best option.

If you’ve heard that folic acid is the only form of folate you should take, know this; activated folate is much easier for our bodies to absorb than folic acid. While the research supports the use of folic acid, ‘folate’ is what is found naturally in foods. Great food sources of folate include green leafy vegetables, beans and sunflower seeds. Activated folate in your prenatal may be called; "Calcium folinate", "methyl-folate" or "folinic acid". These forms cover you if you have an active MTFHR gene mutation, like a high percentage of the population does. Active MTHFR mutations have been linked with an increased risk of miscarriage or early pregnancy loss.

3. It doesn’t have to contain iron!

This might surprise you, but the amount of iron in a prenatal is not going to correct a genuine iron deficiency. Iron in prenatals may also be responsible for the nausea some women experience after taking them (not ideal for your first trimester of pregnancy!). It’s always best to test for iron deficiency anaemia before taking an iron supplement, and if it is required, you should take it separately from your prenatal to optimise absorption.

4. The FORM of the nutrient matters (and many are poor quality)

Invest in your health and the health of your future baby by purchasing premium quality supplements. Some prenatal vitamins contain cheap nutrient forms like Calcium carbonate (which is basically chalk), and zinc oxide (the zinc you stripe across your face for sun protection!). With zinc you want to look for a prenatal that contains zinc citrate, disglycinate or chelate, NOT zinc oxide. The latter is not absorbed well, and zinc is an essential mineral for fertility and hormone balance.

5. A prenatal supplement is exactly that, a ‘supplement’ to your diet.

Your TTC diet is the foundation of preconception care, and a prenatal helps to fill in any gaps. Gentle reminder that a prenatal alone may not be the only preconception supplement you need, especially if you’ve been struggling to conceive with infertility.
What should you be eating when preparing for pregnancy? A Mediterranean-style diet is backed by research to be supportive of fertility and IVF outcomes. It should contain an abundance of whole foods; fresh vegetables, antioxidant-rich fruit, wholegrains, seafood including oily fish, and moderate amounts of lean meat and healthy fats.

Hi, I’m Corinne Leach, Brisbane-based Naturopath with a fertility focused online clinic. I help women like you prepare for a healthy pregnancy with evidence-based natural medicine and nutrition. For a free 5-day Fertility Meal Plan, head over to my website, www.thegentlenaturopath.com.au

Warmly, Corinne.