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  • Writer's pictureClaire Hitchen

3 essential nutrients you might be missing in your prenatal supplement

Don’t assume if it says “pregnancy” or “prenatal” that you’re covered!

Welcome to my Supplements Series.

Where I show you what to look for on the supplement shelves and review popular products, so you can make informed choices to optimise your nutrition for a healthy pregnancy. I always think food-first. But your nutrient needs are so much higher when you’re pregnant, so it can be tricky to get everything you need from food alone.

Many prenatal supplements are missing key nutrients that are essential during pregnancy (as well as for fertility).

Here are 3 things to look out for:

  1. Folate. Look for the active form you’ll see as methylfolate or 5-MTHF.

You’ll have probably been told to take folic acid. But folic acid is the synthetic form of folate and isn’t easily absorbed or used in our bodies (but it is cheaper for companies to put in supplements!)

  1. Choline. 

The most under-appreciated nutrient that’s SO important for baby’s brain development and preventing birth defects - just like folate. But 90% of women aren’t getting enough. During pregnancy, we need at least 450mg a day.

  1. Omega-3. DHA and EPA.

Especially if you’re not eating oily fish regularly, look for at least 300mg of DHA daily. An algae-based supplement is a great option too.

Remember, I’m a nutritionist - but I’m not your nutritionist ❤️ it’s always best to speak to your own qualified nutrition professional to check what’s right for you personally



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