Are Prenatal Vitamins a Scam?
There is a lot of fuss over which supplements to take during pregnancy. Women are often looking to get the best of the best for their baby’s growth and development. There are so many kinds of prenatal vitamins and supplements on the market. It can be hard to tell which ones are high-quality because, unfortunately, often the advertising is better than the product.
Prenatal vitamins are a multi-million dollar industry. Some women spend hundreds of dollars on these products that are marketed as a necessity during pregnancy. The truth is, that most prenatal vitamins are made with synthetic vitamins that are difficult for our bodies to process. This means most of those vitamins get flushed out of our bodies and down the toilet without ever being used.
A nutrient-dense whole foods diet is always superior to artificial vitamins. There are certainly whole foods based supplements that can be helpful to boost nourishment. Pregnancy is a time were some supplementation can be beneficial but the generic prenatal vitamins can be left on the shelf.
In this blog post, we will discuss different kinds of vitamins and supplements and how to choose high-quality supplements that can help you feel great, nourish your baby, and work towards your dream birth!
Artificial Vitamins vs. The Real Thing
Artificial vitamins are not the same vitamins that are found in foods - and our bodies can tell the difference! Our bodies have a difficult time using these forms of vitamins for many reasons.
Artificial vitamins are synthesized in a lab using various chemical processes. This results in a chemical composition that is (sometimes) the same as the real vitamins. But, the materials that are used to produce these artificial vitamins are often toxic. Most people don’t know that the vitamins they are consuming were produced from petroleum, coal tar, or other chemicals they can’t spell or pronounce.
Examples of Synthetic Vitamin Production:
Vitamin A (Retinol): Synthesized from acetylene or acetone, which are derived from petroleum.
Vitamin B2 (Riboflavin): Produced through a fermentation process using bacteria or yeast.
Vitamin B6 (Pyridoxine): Synthesized from 2-methyl-3-nitropyridine, which is obtained from coal tar.
Vitamin C (Ascorbic Acid): Manufactured from glucose through a series of chemical reactions.
Vitamin D3 (Cholecalciferol): Obtained from ultraviolet irradiation of a sterol compound extracted from plants or animals.
In whole foods, nutrients are naturally paired together in a way that aids in absorption. Humans and animals weren’t designed to consume vitamins in an isolated form. Some vitamins cannot be absorbed at all without the presence of another nutrient. The easiest way to get maximum absorption of nutrients is to consume them in their most bioavailable form.
Examples of nutrient pairings that aid in maximum absorption and function:
Vitamin C and iron: Vitamin C helps the body absorb iron.
Vitamin A and vitamin E: Vitamin A helps the body absorb vitamin E. Together, they form a powerful antioxidant.
Vitamin D and calcium: Vitamin D helps the body absorb calcium. Together, they help with bone growth and remodeling.
Vitamin K and calcium: Vitamin K helps regulate calcium.
Together, they help ensure that calcium is used for bone-building, rather than being deposited in soft tissues or arteries.
Magnesium and calcium: Together, they can support muscle function and normal nerve cell communication.
Vitamin C and zinc: Together, they can support the body's natural defense system.
Folate and B12: Folate from fortified food or pills is absorbed and metabolized almost twice as well as folate found in food naturally.
Synthetic vitamins are also unnaturally high in concentration, usually containing several times the daily recommended value. Water-soluble vitamins(B vitamins & Vitamin C will be flushed out of the body via the kidneys and urinary system. Fat-soluble vitamins(Vitamins A, D, E, and K) can be stored in the body and it is possible to reach toxic levels. Sometimes toxicity looks like immediate symptoms (nausea, vomiting, diarrhea, headaches). Long-term overuse of high-dose synthetic vitamins can result in organ damage and more serious side effects.
Many synthetic vitamins are made with problematic procedures resulting in questionable products. It is usually best to opt for whole foods based supplements over synthetic vitamins but there can be a time and place for supplementation with synthetic vitamins. It is essential for each person to analyze their specific situation and do what is best for them.
Folate vs. Folic Acid
Folate is the naturally occurring version of B9 vitamin found in foods like leafy green vegetables, citrus fruits, and beans. Folic acid is the synthetic, lab-made form of B9 often added to supplements and fortified foods.
It is important to consume Folate rather than Folic Acid because some people are not able to synthesisze folic acid in their body. These are typically people with the MTHFR gene. The MTHFR gene controls the production of an enzyme called methylenetetrahydrofolate reductase. MTHFR enzyme helps the body process and convert folate. This conversion helps the body create amino acids that we need to build proteins and other essential compounds.
Consuming enough folate is crucial during pregnancy because it plays a vital role in the development of the baby's neural tube, which forms the brain and spinal cord. A deficiency in folate during early pregnancy can significantly increase the risk of certain birth defects. Birthing Instincts interviewed Dr Ben Lynch who is an expert on the MTHFR gene. I highly recommend listening to learn more about how MTHFR affects fertility and prenatal health.
Genetic testing can be done to test for this gene but this is just another reason to consume naturally occurring versions of vitamins rather than synthetic ones.
Whole Foods Based Supplements
Whole foods based supplements are typically much easier for our bodies to process. We are able to absorb more of the nutrients in these supplements without risking vitamin or mineral toxicity. There are prenatal vitamins that are created using whole foods rather than synthetic vitamins. If you are interested in a multivitamin style supplement this is the way to go. These supplements will list the foods that were used to create the vitamin composition on the back of the bottle. These prenatal vitamins are typically expensive, which is one reason I don’t recommend them.
Nutrition is not one-size-fits-all and each individual needs different food and supplements to reach optimal health. With that being said, there are some foods and supplements that I think most pregnant women could benefit from taking. Of course, the frequency and amount will vary. The most important thing is for women to have an abundant nutrient-dense whole foods based diet that contains ample amounts of protein and animal fats. Learn more.
Whole foods to eat in abundance:
Fresh pasture-raised eggs: Eggs are a great source of essential nutrients like protein, choline, folate, omega-3s, vitamin A, vitamin B12, vitamin B2, iodine, selenium, and phosphorus. Each egg contains 6 grams of protein which can be a great way to help women reach their daily protein needs. Pasture-raised eggs will have higher levels of nutrients because the chickens are eating their natural diet of bugs and plants in addition to what farmers are feeding them. Plus, it is more ethical to support local farmers instead of factory farms.
Raw milk: Milk is an important source for nutrients like vitamins A, D, E, K2, C all the B vitamins, especially vitamins B2, B6 and B12; and minerals like calcium, phosphorus, and zinc as well as essential trace minerals. Levels of these vitamins will be higher if the cow is on pasture eating green grass.
Pasteurized milk is essentially a dead food which means it is more difficult to digest, highly inflammatory, and the nutrients are less bioavailable than in fresh unprocessed milk. Raw milk consumption can be controversial, especially in pregnancy, but pasteurized milk is far more dangerous than farm-fresh raw milk!
Seasonal fruits and vegetables: Eating seasonal local fruits and vegetables can be a way to get the more flavor and nutrients out of foods. Plus, when food comes from a home garden or local farmers it is easier to ensure that the food is not being contaminated with harmful pesticides or herbicides. Much of the food in grocery stores comes from other states or other countries. This means the food must be picked before peak ripeness(decreasing nutrient levels) to avoid rotting during transit.
Pasture-raised meat: Animal-based protein sources are important for fostering health and proper fetal development. It is essential that women eat at least 80 grams of protein during pregnancy, even more if she is active. The nutrients in animal-based protein sources are more bioavailable and easier for our bodies to process. Women with vegan or vegetarian diets are more susceptible to complications in pregnancy and birth as well as birth defects due to nutritional deficiencies.
Pasture-raised meat is typically higher in protein and other nutrients than factory-farmed meat due to animals grazing on grass and eating their natural diets. These animals are also healthier due to safer and more ethical farming practices. Animals in factory farms are routinely given antibiotics and growth hormones which can be harmful when consumed via meat. Since factory-farmed meat has to last longer on shelves it is often sprayed with harmful preservatives to alter its color.
Fermented foods: Maintaining a healthy gut microbiome is essential for digestion, absorption of nutrients, mental health, immune function, and overall prenatal health. Fermented foods like sauerkraut, kimchi, kombucha, kefir, yogurt, and pickled veggies are food that can foster a healthy environment for friendly bacteria. Fermented foods also help the vaginal microbiome to flourish. When the baby passes through the birth canal these helpful bacteria will cover their skin and get in their mouth. This is the beginning of the baby’s microbiome, which is why it is highly recommended to not bathe the baby for days following birth.
Homemade bone broth or stock: Bone broth is a wonderful source of collagen and other nutrients that are beneficial for healthy pregnancies and babies. Consuming broth supports digestion, immunity, skin elasticity, bone and joint health, regulates blood sugar, and reduces the risk of severe tearing during birth.
Store bought broth cannot be compared to homemade broth because it has a high water content and often contains MSG and other seasonings that mimic the flavor of bone broth. Store bought broth doesn’t contains the nutrients or health benefits that homemade broth does. Bones can be sourced from local farms and then simmered to create a nutrient dense broth to support nourishment during pregnancy and postpartum!
Mineral Salt: Staying hydrated is very important, especially in pregnancy, but we need salt to hold onto all that water we are drinking! Usually, women can get enough salt by cooking with mineral salts. Adding mineral salt to water to create an electrolyte drink can help increase hydration on hot days, during exercise, or during labor.
Lab-made iodized table salt should be avoided because it has high sodium levels and none of the other essential nutrients that are found in naturally occurring salt. Sea salts and mineral salts have around 80 other minerals in addition to sodium. Mineral salt provides essential minerals like calcium, magnesium, and potassium, which are vital for various bodily functions including regulating fluid balance, muscle contraction, nerve transmission, blood pressure control, and maintaining healthy bones and teeth.
Helpful supplements to consider:
Collagen Powder: Adding collagen powder to coffees, teas, smoothies, or other foods is an easy way to get enough collagen in the diet. This is an essential nutrient in pregnancy that supports digestion, immunity, skin elasticity, bone and joint health, regulates blood sugar, and reduces the risk of severe tearing during birth.
Organ meat supplements: Organ meats, like liver, are nature’s super foods! These are some of the most nutrient-dense foods. There are so many ways to incorporate organ meats in cooking but many women prefer to consume them in capsule form to avoid the strong tastes.
Cod liver oil: Cod liver oil is a great source of DHA - an omega-3 fatty acid that is an important nutrient for fetal development.
Herbal teas: Medicinal herbs can be beneficial in pregnancy. Red raspberry leaf is the most popular due to its uterine toning effects. Some other popular herbs for pregnancy are stinging nettle, fennel, echinacea, chamomile, and dandelion. Herb selection is very personal so it’s important that women choose the herbs that are best for their specific situation. I help women with this in prenatal coaching sessions.
Super mushrooms: Mushrooms like reishi, lions mane, turkey tail, cordyceps, chaga, maitake, and wood ear have amazing benefits for the immune system, cognitive function, mental health, and overall health in pregnancy. Medicinal mushrooms are typically taken in powder or capsule form because some of their textures and tastes can be difficult to work with in cooking.
Eating a nutrient-dense balanced diet while supplementing with high-quality whole food based supplements will provide much better nourishment for pregnant women and babies than a generic synthetic multivitamin. Nature has beautifully designed whole foods to have vitamin and mineral pairings to help us achieve greater levels of absorption and benefit from the nutrients than if we consumed those vitamins or minerals in a synthetic isolated form. It is much harder to reach levels of vitamin toxicity when consuming whole food versions of supplements. Our bodies crave real food! Our bodies(and our babies) are wise and they know the difference! Read about my favorite prenatal nutrition books!
Third-Party Quality Testing
There are so many brands of vitamins and they can be manufactured using various processes. Since the supplement industry is not regulated it can be challenging to find high-quality vitamins. Companies can prove their vitamins are high quality by using third-party organizations to test and certify their products. NSF International, US Pharmacopeia, Underwriters Laboratory, and Consumer Lab are third-party companies that test supplements for purity and potency. Third-parties also often test for other harmful ingredients that may not be advertised or intended to be in the product.
What’s Best?
Unfortunately, there is no magic pill that can provde all of the essential nutrients women need. All humans must consume adequate amounts of whole foods to meet nutrition requirements, there is no way around it!
Prenatal vitamins often give women a false sense of security when it comes to their nutrition. It can be dangerous to eat a diet high in processed foods that are void of nutrients and think that taking pills will “fill in the gaps”. This is why some women struggle with hair loss, tooth decay, and other complications in pregnancy, birth, and postpartum. Nourishment is so important for thriving in pregnancy!
Most of the common pregnancy complaints are due to deficiencies in vitamins and minerals. It is possible to feel amazing in pregnancy and have a simple and smooth birth and postpartum. I am sorry to say that A LOT goes into this - mentally, physically, and spiritually. We are all unique individuals and every woman requires a different diet and lifestyle to thrive.
Hopefully, this post was a helpful starting point for women looking to boost their nourishment! I do coaching sessions to help women find prenatal practices that are perfect for them!
Check out my Birth Prep Course to learn more about prenatal and postpartum nutrition. I also have another Free Resource where I share more about the Basics of Prenatal Nutrition.