Vital Minerals for your Pregnancy Diet

Vital Minerals for your Pregnancy Diet

July 20th, 2010 by admin  |  No Comments

There are a number of minerals that are essential to life, and they should already be a part of your diet prior to becoming pregnant. However, once you have a baby growing inside you, there are a few minerals that become extra important to support that baby. Getting more of these minerals in your pregnancy diet will ensure your baby is growing and developing right on track.

Some minerals can be stored in the body, while others can not. Those that can be stored will offer a supply for the baby to draw on throughout the pregnancy. You will need to replace them daily, however, so that your own needs are being met as well. Those that the body does not store are even more crucial to your daily diet. You need to replace them every day through the foods you eat to make sure there is enough for you and your baby too.

Make sure that you are getting enough of these two absolutely essential minerals during your pregnancy, along with all of the minerals your body needs.

Calcium for Bones and More

Well-known as the mineral that supports healthy bones, calcium also does a lot more. It also supports the muscles, circulatory system, and the nervous system as well. It’s an essential mineral for a healthy body, and it becomes even more essential during pregnancy. As the baby draws on the mother’s calcium supply through the placenta, the mother must continue to replace it. Otherwise, the baby will draw on the stores of calcium from the mother’s bones, which can result in problems such as osteoporosis later in life.

Consume calcium along with vitamin D to ensure it is absorbed well into your system. Dairy products are the best source of calcium, but other foods such as leafy greens can provide it as well. This mineral becomes especially essential during the second and third trimesters, but you should go ahead and increase your intake right when you find out you are pregnant.

Iron for Your Blood

Because the volume of blood in your body increases dramatically during pregnancy, iron becomes more important than ever before. Iron helps to create red blood cells which carry oxygen throughout the body. Too little can result in anemia which is unhealthy for mother and baby too. Iron is also responsible for helping baby’s muscles to develop properly.

Iron rich foods such as red meat, poultry, and fish are great sources of this important mineral. Beans, green vegetables such as broccoli and berries like raspberries and strawberries also provide iron. If you are at risk of anemia or have already been diagnosed, your doctor may prescribe a supplement. You will likely be tested for anemia during your pregnancy as a precaution.

Like calcium, iron will become even more important in the second and third trimesters of your pregnancy. But making the right changes to your diet as soon as you know you are pregnant will make it easier to get all of the iron you need for yourself and baby as well.

These two minerals are the most essential to your baby, but that doesn’t mean the rest of the minerals in your prenatal supplements aren’t important. You need a complete and balanced diet, along with the help of a supplement, to make sure you are getting everything you need.

Nutrition: The Role of Fat

Nutrition: The Role of Fat

July 19th, 2010 by admin  |  No Comments

There is no question that fat is the most maligned of the macronutrients. Most of us try to avoid fat, and we have been led to believe that it is responsible for all of our health and weight woes.

The truth is, fat is a necessary component of a healthy diet. As an important part of our cells, it plays a role in protecting our bodies, and can also improve heart health and keep our cholesterol levels in check. However, these tasks all require that we ingest the right kinds of fat, and in the right amounts.

What are the Types of Fat?

There are several types of fat, and some are good for the body while others can be severely detrimental.

The healthy, or unsaturated, fats are divided into monounsaturated and polyunsaturated. These fats are good for your heart, reduce inflammation and also help to regulate cholesterol levels. They are found in foods such as nuts, especially almonds, hazelnuts and pecans, fish, oils such as olive, peanut, and canola, and avocadoes.

The fats that fall into the unhealthy category are known as saturated fats. These appear in red meat, whole-milk dairy products, and vegetable oil. Because our bodies already produce all the saturated fat they need, it really isn’t a necessary component of our diet. Saturated fats can do damage to the cardiovascular system, and intake should be limited.

Recently, there has been a great deal of concern raised regarding trans fats, or trans fatty acids. Found in hydrogenated oils such as margarine and many of the frying oils used in fast food restaurants, trans fats are extremely bad for the heart. They raise the bad cholesterol levels in the bloodstream and increase the risk of heart disease. Trans fats should be eliminated from the diet altogether if possible.

How Much Fat is Needed?

Depending on age, fat should make up anywhere from 20-35% of your diet. Almost all of this should be of the healthy, unsaturated type. The exception to this is children under two, who have different nutritional needs from adults. Fat is important in brain and eye development for babies and infants, and a low-fat diet can be detrimental to this. Unless there is a history of heart disease in the family, children under two should have full-fat versions of foods such as dairy products.

Although low-fat diets have been popular for many years, new research indicates that there is little evidence to support their effectiveness. Since low-fat and fat-free version of products appeared on the shelves of American grocery stores, there has been almost no change in the level of obesity or cardiovascular disease in the American people. Studies have shown that the type of fat, and not the amount, determines the risk for heart disease. While two people may both consume the proper percentage of fat, the one who eats more saturated fat will be at a higher risk of heart disease.

The key to ensuring you are getting the right kind of fat and avoiding the wrong one is to read nutrition labels. These labels will tell you how many grams of fat the food contains per serving, as well as whether the fat is saturated or unsaturated. This is your best tool for controlling your fat intake.

By ensuring your diet contains the right amount of unsaturated fats, you can help to maintain heart health as well as keep your weight under control.

Fiber and Your Pregnancy Diet

Fiber and Your Pregnancy Diet

July 18th, 2010 by admin  |  No Comments

Fiber is an important part of a healthy pregnancy diet. In addition to keeping your digestive system moving smoothly, new research shows that fiber may also play a role in preventing gestational diabetes. Fiber is also important for energy that lasts, and keeping you full to prevent mindless snacking.

Fiber and Constipation

One of the most common complaints of pregnant women is constipation. Many factors during pregnancy can lead to problems with constipation, but lack of fiber in the diet is a major one. Increasing your fiber intake, along with drinking plenty of fluids can help alleviate constipation.

Fiber and Gestational Diabetes

Occurring only during pregnancy, gestational diabetes affects about 5% of pregnant women. A 2006 study indicated that women with a higher intake of fiber have a lower chance of gestational diabetes. For every 10 grams of fiber increase the odds of gestational diabetes dropped by 26%. Although more research is needed on the role of fiber in gestational diabetes, it’s another good argument for increased fiber in your pregnancy diet.

Fiber for Sustained Energy

High fiber foods take longer to break down in your system. They will keep you full longer, and provide sustained energy rather than a quick peak of energy that is soon gone. This is especially important during pregnancy when you may be feeling tired and run down already. Sustaining your body with high fiber foods will help to keep you going.

How to Get Enough Fiber

For every 1000 calories in your diet, you should aim to consume 14 grams of fiber. During pregnancy, the average woman should get 25-30 grams of fiber every day. Fortunately, with a balanced diet and a few changes you can up your fiber intake easily.

Many fruits and vegetables are excellent sources of fiber, including apples, pears, prunes and leafy greens including collard greens, spinach and kale. You can also increase your fiber intake by switching to whole grains in your bread and pasta, as well as choosing brown rice over white. Beans are also a great source of fiber. When choosing bread, look for a loaf that provides at least 4 grams of fiber per serving – two slices of toast will give you 8 grams of fiber. Look for whole grain cereals as well to provide more fiber.

There are many products on the shelves today that offer added fiber, but use caution as some of them also have added sugar and other things you don’t need in your diet. Look to get the fiber you need from more natural sources – these foods will provide you with many of the vitamins and minerals you need at the same time.

If you are concerned that you are not getting enough fiber in your diet, or you are still suffering from constipation, talk to your doctor. You might need a fiber supplement, or other changes to your diet or supplements you are taking to help reduce constipation. Eating enough fiber is important even if you haven’t had any problems with constipation, as it will also act as a preventative measure. There is no reason to wait until the problem starts to make the appropriate changes in your diet!

Many people don’t get enough fiber in their diet, but during pregnancy it is especially important to make sure you make the right food choices. With a number of benefits for both you and baby, fiber is a must have for proper prenatal nutrition.

Folic Acid: What it is, and Why it’s Important

Folic Acid: What it is, and Why it’s Important

July 16th, 2010 by admin  |  No Comments

In recent years, folic acid has been the center of much focus due to the research showing its incredible importance for pregnant women. While everyone needs folic acid for a healthy diet, much of the research studying its effects has centered on the prevention of birth defects, particularly neural tube defects such as spina bifida.

Getting enough folic acid both prior to and during your pregnancy is an absolute must to protect your baby against serious birth defects as well as other problems.

What is folic acid?

Folic acid is actually the synthetic version of a naturally occurring B-vitamin called folate. Thus when it is found in a natural food such as spinach, it is called folate. When it appears as an ingredient in a multivitamin supplement or is added to a food to fortify it, it is called folic acid. The function is the same no matter which form it takes. Folic acid is essential to the production of new cells in the body.

Why is folic acid important to pregnancy?

Recent research has shown that getting at least 400 micrograms of folic acid each day prior to pregnancy, and 600 micrograms during pregnancy, can reduce the occurrence of serious birth defects like spina bifida and anencephaly by 50-70%. While this is the most common benefit discussed in connection with folate, it’s not the only one suggested by the research.

Folic acid is also linked with a lower risk of cleft lip and palate, preterm birth, low birth weight, and preeclampsia in the mother. All of this information has led medical practitioners to recommend a daily supplement of folic acid to all women who are of childbearing age, and especially to those trying to conceive or already pregnant.

Why should it be taken before pregnancy?

The effects of folic acid on preventing birth defects are the strongest when the mother already has the required levels of the vitamin in her system prior to becoming pregnant. Also, many birth defects including those of the spine and brain as well as cleft lip and palate occur very early in pregnancy, often before the mother is even aware she is pregnant. If you wait until your pregnancy is confirmed to start taking folic acid supplements, it could be too late.

Still, even if you have not started taking extra folic acid before discovering your pregnancy, you haven’t lost your chance to reap other benefits from the vitamin. Begin taking a supplement the minute you find out you are pregnant, and you can still avoid problems like premature birth and low birth weight, among others.

Where can I get it?

Most multivitamin supplements for women contain the required amount of folic acid. You should make sure yours has at least 400 micrograms per dose. It’s also a good idea to make sure you add foods containing folic acid to your diet, such as citrus fruits and leafy greens. Try orange juice, spinach and broccoli, as well as foods that have been fortified with folic acid such as cereals and breads. As the popularity of folic acid spreads, more products with the vitamin added are appearing.

Although folic acid has only recently begun making headlines for its importance in pregnancy, it has always been an essential part of a balanced diet. Making it a part of your healthy eating plan will ensure you are healthy as well as ready should a pregnancy occur.

Excess Weight Gain During Pregnancy

Excess Weight Gain During Pregnancy

July 15th, 2010 by admin  |  No Comments

Many of us believe that during pregnancy, we are eating for two. This isn’t entirely accurate. While after the first trimester a pregnant woman does require more calories, remember that the second person of the “two” in that statement is quite small.

Some women take pregnancy as an opportunity to eat as much as they would like, whenever they would like, and this is bad for both mom and baby. Not only will you have more difficulty losing the baby weight afterwards, excess weight gain puts a strain on your heart as well as your back.

How Much Weight Is Too Much?

For a woman who was of an average, healthy weight for her height prior to pregnancy, the recommended weight gain is 25-35 lbs. An underweight woman should gain a little more, while overweight women should gain a little less. This should of course be adjusted for women carrying multiples, who will naturally gain more weight due to supporting more than one baby. Weight gain during pregnancy is absolutely normal, but gaining more than the recommended amount is not.

How to Prevent Excess Weight Gain

The number one key to healthy weight gain during pregnancy is a carefully monitored diet. Make sure that you are not taking in more calories than you need to. Focus your intake on nutrient rich foods and not empty calories that will leave you hungry and lead to weight gain.

Weight loss diets are never a good idea during pregnancy. Your baby needs you to take in the appropriate number of calories comprising all of the necessary vitamins and minerals. However, making healthy changes to your diet is acceptable, as long as it does not cause weight loss or prevent you from gaining the right amount of weight.

The Discomfort of Weight Gain

If you eat right and keep your diet healthy and balanced, you should not have any difficulty with gaining too much weight. However, even the normal amount of weight can be very uncomfortable to a body that is not used to the strain.

Carrying around all that extra weight, especially in the midsection, can make many women uncomfortable. It is hard on the back and the joints and may also make sleep difficult. This level of weight gain, however, should not usually happen until the last months of pregnancy. If you are having trouble with pain or discomfort, talk to your doctor. You may need physical therapy or take your maternity leave early in order to rest.

Wearing comfortable shoes and clothing, and sleeping with a special maternity pillow can help to ease some of the discomfort caused by weight gain. If nothing else, you can at least take heart in knowing that you are nearing the end of the pregnancy and will soon be able to shed those extra pounds.

If you are having trouble with large amounts of food due to the pressure of the baby on your stomach, try eating smaller, more frequent meals. This can reduce the difficulties of trying to fit enough food into an already crowded abdomen, especially towards the end of your pregnancy.

Gestational Diabetes

Around the end of the second trimester, most pregnant women will be tested for gestational diabetes. This temporary form of diabetes can cause extra weight gain in both the mother and the baby. If you suspect you have gestational diabetes, talk to your doctor. You will need to be put on a special diet to control the condition.

Work with your doctor to ensure healthy weight gain from a nutritionally sound eating plan, and find ways to relieve the discomfort of your growing belly. Soon, it will be in the past!

Seafood Safety During Pregnancy

Seafood Safety During Pregnancy

July 14th, 2010 by admin  |  No Comments

Seafood can be part of a healthy pregnancy diet, as long as you are careful about what type of seafood you consume. Certain types of fish, as well as undercooked or raw seafood may pose a risk to your baby, so use caution when selecting seafood options for your pregnancy diet.

Mercury in Fish

Fish is a very healthful food and provides pregnant women with the very important and hard to get Omega-3 fatty acids, which contribute to baby’s eye and brain development among other benefits. Certain fish, however, contain dangerous levels of mercury, and should be eaten in small amounts or avoided altogether, as mercury can be damaging to an unborn baby’s nervous system.

Fish absorb mercury from their food, and the longer a fish lives, the more mercury it will accumulate. Therefore, fish with longer life spans will have a much higher mercury level than those who don’t live as long. Larger, predator fish that feed on small fish will absorb more mercury from their diet as well, causing their mercury levels to rise even more.

Fish that contain dangerously high levels of mercury are swordfish, shark, king mackerel and tilefish. Pregnant women should avoid these fish entirely. The fish that are lowest in mercury are salmon, canned white tuna, shrimp and pollock. Albacore tuna is higher in mercury than the standard white tuna found in a can, and tuna steaks should be consumed only rarely. Pregnant women should consider avoiding tuna steaks altogether to be on the safe side. Other fish to be cautious with include halibut, bass, snapper and mackerel. If you aren’t sure about a fish, check with the FDA prior to eating it.

The safe amount of fish recommended by the FDA for pregnant women is about 12 ounces per week. Try to ensure that most, if not all of your fish consumption is from those listed as being lowest in mercury. Use caution when consuming fish caught in local waters by friends and family, as it may be difficult to tell what the mercury level is.

Undercooked or Raw Fish

Many people enjoy sushi, but unfortunately it isn’t safe to consume during pregnancy. Some types of sushi, such as California rolls, do not contain raw fish and are safe to eat, but all raw fish should be removed from the diet entirely. Raw fish can contain bacteria such as salmonella and parasites that are very harmful to the baby.

Undercooked shellfish such as clams and oysters are the number one cause of seafood-related illnesses, so be especially cautious when consuming these foods. Be absolutely certain that they are fully cooked to at least 140 degrees before you eat. If you can’t be sure of proper cooking, it’s best to avoid these foods altogether.

While all of the information surrounding fish consumption can be confusing and a bit frightening, keep in mind that fish provide a great deal of wonderful nutrition to you and your baby as well. Fish are low in the bad fats and full of the good fats that support your baby’s development. They also provide a number of essential vitamins and minerals. Enjoy your fish, but follow the FDA guidelines to be safe. Aim for two servings of low-mercury, fully cooked fish every week to get the benefits and avoid the risks.

The Value of a Food Diary

The Value of a Food Diary

July 13th, 2010 by admin  |  No Comments

Keeping a food diary can be a valuable tool to making sure you are eating a healthy, balanced diet and not overeating. Much of the food we consume during the day, we do without thinking much about it. By writing down everything you consume, you can get a realistic look at the state of your diet, and see where changes need to be made.

Getting Started

You can keep a food diary in either an electronic or paper format. There are even websites that help you to record all the foods you have eaten throughout the day, their calorie count and nutritional breakdown. This isn’t necessary to benefit from keeping a food diary, however. While typing out your intake on your computer is a great way to record it, the benefit of a paper diary is portability; you can take you food diary with you to work or other locations so that you can record your food intake immediately and not risk forgetting when you try to record it later.

Once you have decided whether you would rather keep an electronic record or a paper one, starting is easy. Just write down the date at the top of the page, and start recording everything you eat during that day. You can break it down into breakfast, lunch, dinner, and snacks to keep it organized.

What to Record

Record everything you consume, even down to the smallest portion. If you ate two almonds, write it down. A sip of your husband’s beverage? Record it. How detailed you wish to be about your recording is up to you. Adding the time you ate the food is important to help determine what your eating patterns are throughout the day. This will tell you when you get hungry and when you tend to consume the most.

Many people also find it helpful to record how they were feeling when they ate. Using a single word such as “tired”, “hungry” or “stressed” can help you to uncover the hidden motives behind some of your eating habits. It will help you to learn how often you ate when you weren’t really hungry, but faced with other feelings that led you to ingest food. Many of us eat when we aren’t hungry because things like fatigue, depression, and stress trigger a desire to find some sort of comfort in food. Learning what your triggers are can help you to avoid overeating.

How Long to Record

You can learn a lot about your eating habits from a week or two of keeping a food diary, however a full month will tell you more. As hormone levels fluctuate throughout the month, it can be helpful to see if your food intake changes along with them. A full month of recording also gives a balanced picture of your eating habits throughout different levels of stress, sleep, and other changes from week to week.

There is no reason not to keep a food diary indefinitely. It will help you to remain mindful of what you are consuming and keep it in check. It will also help you to plan a balanced diet, seeing which foods were lacking one week so that you can make up for it the next.

A food diary is helpful for not only weight loss, but taking steps towards a healthier, more nutrient rich eating plan. Knowing what you are eating will help you to make necessary changes so that you are eating right, and eating the right amount, too. Especially during pregnancy, this an excellent tool for keeping your diet on track.

Nutrition: The Role of Minerals

Nutrition: The Role of Minerals

July 12th, 2010 by admin  |  No Comments

Minerals are compounds that come from the earth. The are inorganic, but are absorbed by plants, allowing us to consume them. Minerals are very important to good health, and play a number of roles in keeping the body strong and functioning properly. Because many minerals are not made by the body, a daily intake of them from food sources and supplements is necessary.

Get the appropriate minerals in your diet by learning what they are, why you need them, and which foods you should eat to provide your body with what it needs.

What are minerals, and what do they do?

  • Calcium: In addition to its most well-known role in maintaining healthy bones, calcium is also necessary for the secretion of hormones and enzymes as well as playing a role in muscle and blood vessel contraction and expansion. Calcium is most commonly found in dairy products such as milk and cheese, but leafy greens like kale and spinach are also excellent sources.
  • Chromium: The body needs this mineral to metabolize fat and protein. It is also involved in maintaining glucose levels in the bloodstream. You can get this mineral from broccoli, grape juice, potatoes and wheat germ.
  • Iron: This mineral is necessary for transporting oxygen throughout the body as it is a vital part of hemoglobin which is responsible for carrying oxygen in the bloodstream. It also plays a vital role in cell growth. Chicken liver is the best source of iron, but other meats also provide it. Non-meat sources of iron include many types of beans.
  • Magnesium: Playing many roles in the body, this mineral strengthen bones, supports the immune system and aids in muscle, nerve and heart functions among other things. Magnesium is found in many nuts such as almonds, cashews and peanuts, as well as spinach, soybeans, and halibut.
  • Phosphorus: Vital to healthy bones and teeth, phosphorus also plays a role in the growth of cells and tissues, as well as maintaining and repairing them. The main source of phosphorus is meat and dairy products.
  • Potassium: This mineral is important to muscle growth and development, as well as synthesizing proteins. Good sources of potassium include meats, poultry and fish such as salmon. You can also find it in broccoli, peas, and bananas.
  • Selenium: Although the body doesn’t require a large amount of this mineral, it creates antioxidants that fight free radicals, and also supports thyroid health. You can find selenium in brazil nuts, tuna, cod, and beef.
  • Zinc: This mineral is important for normal growth and development as well as for our sense of taste and smell. In addition to this it supports immune health and healing of wounds. Zinc can be found in seafood such as oysters, crab, and lobster, as well as beef, pork and chicken. Non-animal sources include beans, chickpeas and almonds.

While there are more minerals that the body needs and uses, these are some of the most important.

Getting Enough Minerals

Most multi-vitamins on the market also contain the necessary minerals. Taking one of these a day will help to fill the gaps in your diet, but eating balanced meals is still crucial to getting everything your body needs. Some mineral deficiencies, such as a lack of iron, are easy to spot, but there are many that we don’t get enough of without knowing it. Support your body’s health by ensuring you provide daily sources of all of these minerals.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.

Prenatal Supplements: Over the Counter and Prescription

Prenatal Supplements: Over the Counter and Prescription

July 10th, 2010 by admin  |  No Comments

Almost all women will be told to take a prenatal supplement every day throughout her pregnancy. This multivitamin contains all of the essential vitamins and minerals that your body needs to support a growing baby. Because it can be difficult to get everything you need through your diet, prenatal supplements can fill in the nutritional gaps and ensure that your body is getting what it requires.

Some doctors will merely remind you to take a prenatal supplement, while others may choose to write you a prescription. What is the difference? There are a few things that differentiate these two supplements, which may sway your decision.

The Cost

Depending on your insurance plan, one or the other of these options may be more cost-effective for you. Over the counter (OTC) supplements are as a general rule less costly, however many health plans will cover prescription supplements, which could bring the cost down to similar or less than the OTC choice. Check with your health plan to determine what your cost would be. If you can’t get your supplements covered, you may be able to use funds from a flexible spending account to pay for them. Check with your HR department or health plan. For many women, OTC supplements may be the more affordable choice, but that should be weighed against the other benefits of a prescription.

The Amounts of Certain Vitamins and Minerals

Prescription supplements, because they are more closely scrutinized by the FDA, can carry larger amounts of such important nutrients as folic acid and iron. This FDA examination may also mean the formulas are safer, although all supplements on the market must be approved by the FDA before hitting the shelves.

The Research

Prescription supplements are created and sold by large drug companies, who have the time and money to put in a great deal of research and improve their formula. Prescription supplements will have the latest approved and tested combinations and amounts of essential vitamins and minerals.

Tolerance of Supplements

Because of the higher amounts of vitamins and minerals, some women may find it difficult to tolerate prescription supplements. They may cause nausea or constipation. This does not happen as often with OTC supplements, as they contain smaller amounts of all of the ingredients. Still, some women have difficulty with OTC choices as well. The key to finding the right supplement for you is to try several options until you find one your body can tolerate. There is no point in continuing to take a supplement that is making you sick, whether prescription or OTC. If you are having trouble with your prescribed supplement, talk to your doctor before making the switch to OTC. There may be another prescription choice that is better for you and your baby.

Choosing an OTC Supplement

If you decide to go with an OTC supplement, choose one that is made by a well known company, and is approved by the FDA. Be wary of supplements that have not been tested or approved by the FDA, as there is no way of knowing whether the ingredients or their amounts are safe. This includes natural or herbal supplements. It’s best to talk to your doctor before taking any supplement during your pregnancy.

There are pros and cons to both over the counter and prescription supplements, so work with your doctor to decide what is right for you and your particular situation. Every woman and every pregnancy is a little different, so what is right for one woman may not be right for another. With a little effort, you can find a supplement that works for you.

Page 2 of 3123