I am currently in week 19 of my third pregnancy. Going into my appointment with my midwife I was a bit nervous and very anxious to hear a heartbeat. During my routine checkup, I was asked if I had been taking my probiotics and calcium, magnesium and Vitamin D3 supplements to which I sheepishly answered …… no. It is my goal to have a healthy baby naturally and in a birthing center. Its extremely important that I make sure that I am giving my body and my baby what it needs.
My midwife emphasized the importance of magnesium which a deficiency could be causing the headaches I was recently and frequently suffering from. She also reminded me that calcium would help decrease the chances of our baby being born with a low birth weight and me going into pre-term labor. All of these are important reasons to take your prenatal health seriously with magnesium and calcium rich foods and supplements.
I was taking my prenatals once a day and figured it would be enough. I tried looking up supplements online and became quickly overwhelmed and inidated with too many choices also knows as the “amazon effect” I think I might have ordered belly cream and adult diapers instead.
Although a little embarrressed to be exposed in front of my husband who came to my appointment, I was relieved that he knew I needed his help. As soon as we got home, he started scouring the internet for the best deals on suggested natural and organic supplements. Even my detail loving husband was overwhelmed. Our birthing center had many suggested supplement brands. Even in the booklet, an effort to stay impartial to a particular brand, left way too many choices. However we had a good starting point to all natural options. As Ryan was looking through the daily suggested amounts and prices of a few supplements his first thought was that we were about to spend a small fortune per month on pills in fear that I was going to choke trying to take fifteen a day. At this point I can barely remember two (we are actually on the road right now… I forgot my vitamins. Note to self: put a reminder on your phone!)
We (I mean Ryan) researched every supplement brand with its quantity, dosage, milligram and price and put it all in a neat spreadsheet. We were able to get my daily pill count down to six while keeping in mind that I needed to also make sure that my diet consisted of calcium and magnesium rich foods. I should also be going outside and getting sun for natural vitamin D. Going outside is easy for me, we are outdoors people but I am usually wearing a long sleeve fishing shirt and a hat to evade the sun. So for 15-20 minutes a day I should be stripping down to my tank top and turning my hat backwards.
We created a quick list for you to print out that contains suggested foods along with the amounts you should be consuming daily. Fill out the form below to get this list in your inbox! Place this list on your fridge so that if you are like me and hate taking pills, you can opt to eat your vitamins naturally through food. I even made it pretty for you unlike my husbands boring bank statements. Through Ryan’s research we have cut my pill intake down to six a day. Some are even capsules that I can stick in my smoothies that include 1/2 cup spinach which contains 78 mg of magnesium! WIN!!
Below we listed the top suggested natural supplements as well as links to purchase. We hope this information was helpful! We would love to know your thoughts! Please subscribe for more blogs from our family adventures. Leave a comment for us. We really enjoy reading your feedback.
Please fill out form if you would like the printable list sent to your inbox. This may take up to 24-48 hours.
|Name/Link||Probiotics||Micro Org. Cncntrtn/Capsule||Vitamin D3 (IU’s-4,000/day)||Calcium (1300 MG/day)||Magnesium (350 MG/day)||$||# in jar||
|1 bottle duration|
|Garden of Life: Organic Prenatal Multivitamin Supplement with Folate – mykind Prenatal Once Daily Whole Food Vitamin, Vegan||NO||n/a||900||0||0||
|Garden of Life: Vitamin Code Raw Prenatal Vegetarian Multivitamin Supplement with Folate, Iron, Probiotics & Ginger | Non-GMO, Dairy & Gluten Free, Best Whole Food Vitamin for Mom & Baby||YES||6 billion||1400||125||38||
|The Honest Company: Whole-Food Based Prenatal||NO||n/a||1400||150||
|MegaFood: Baby & Me, Prenatal and Postnatal Supplement to Support Healthy Pregnancy, Development, Bones, and Red Blood Cell Levels for Mother and Child, Vegetarian, Gluten-Free, Non-GMO||NO||n/a||600||75||
|Prenatal 1:Daily Multi – Multivitamin with Coenzyme Folic Acid Plus “Gentle” Iron – Support for Pregnant & Lactating Women – Emerald Laboratories||YES||n/a||1000||44||
|Garden of Life: mykind Organics Prenatal Gummy Vitamins – Berry – Organic, Non-GMO, Vegan, Kosher Complete Multi – Methyl B12, D3 & Folate – Gluten, Soy & Dairy Free – 120 Real Fruit Chew Gummies||NO||n/a||800||0||0||
|Pink Stork: Total Prenatal + DHA, Doctor Recommended Nutrition Support for Before, During, After Pregnancy, Vegetarian||NO||n/a||180||193||
|Garden of Life: Whole Food Probiotic Supplement – Primal Defense ULTRA Ultimate Probiotic Dietary Supplement for Digestive and Gut Health||YES||5 billion||0||0||0||
|Bio-Kult Probiotic||YES||2 billion||0||0||0||
|Jarrow: Formulas Jarro-Dophilus EPS, 5 Billion Cells Per Capsule, Supports Intestinal Function and Health||YES||5 billion||0||0||0||
|Pink Stork Pro: Pregnancy Probiotic -For Morning Sickness & Gut Health -Developed for Pregnancy -Good Bacteria for Digestive & Immune Health -For Relief from Heartburn, Constipation & more||YES||2.5 billion||0||0||0||
|CALCIUM RICH FOODS: Goal=1000 mg/day|
|Here are a few examples on how to reach that 1,000 mg goal: Drink 3 cups of milk or calcium-fortified orange juice or choose a cereal that has 1,000 mg of calcium.|
|Yogurt, 8 oz, plain low-fat= 415 mg||Bok choy, 1 cup, raw: 74 mg|
|Orange juice, 6 oz of calcium-fortified OJ: 375 mg||Salmon, 3 oz canned with bones: 181 mg|
|Sardines, 3 oz canned with bones in oil: 325 mg||Cereal, 1 cup of calcium-fortified types:100 to 1,000 mg|
|Cheddar cheese, 1.5 oz: 307 mg||Kale, 1 cup, cooked: 94 mg|
|Milk, 8 oz nonfat: 299 mg||Soy beverage, 8 oz, calcium-fortified: 80 to 500 mg|
|MAGNESIUM RICH FOODS: Goal=200 mg/day- Here are 15 rich sources of magnesium|
|Dried fruits, almonds, raisins, cashews, peanuts: 1 oz. almonds= 77 mg; 1 oz. peanuts= 44 mg; 1 oz. cashew= 74 mg|
|Leafy green vegetables like spinach, kale, broccoli: 1/2 cup of spinach= 78 mg, 1/2 cup of chopped broccoli= 12 mg|
|Breakfast cereal fortified with magnesium: 40 mg|
|dry roasted soybeans: 1/2 cup= almost 1/2 of the daily required amount of magnesium|
|peanut butter: 2 tblsp. = 49 mg|
|Baked potato with skin: 3.5 oz.= 43 mg|
|Whole wheat bread: 2 slices= 6 mg|
|cooked brown rice: 1/2 cup= 42mg|
|kidney beans:1/2 cup= 35 mg|
|Dairy products: 1 cup milk= 24-27 mg|
|bran cereal: 1/2 cup= 112 mg|
|Fishes like mackerel, wild salmon, halibut, and tuna: a good source of magnesium|
|Avocado: One sliced= 15 % of the recommended daily amount|
|plain low fat yogurt: 8 oz.= 42 mg|
|Fruits like banana, fig, apple, grapefruit: 1 medium banana= 32 mg, 1 medium apple= 9 mg|
Love and Blessing,
Ryan and Venice
Written September 28, 2018
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