Tag: pregnancy

Navigating the World of Prenatal Vitamins

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It’s no secret that women who are pregnant, trying to get pregnant, or breastfeeding should be taking a prenatal vitamin but with so many different options out there, women are often left wondering if they are taking the right one. I frequently get asked in my Fertility Awareness classes what vitamin I recommend and to be honest, I’m usually like a deer in a headlight when I get that question. I currently have three different bottles of prenatal vitamins in my own home and I used to just take whichever one I felt like that day. So I decided to do a little research to find the number one, ultimate, best, top of the line, comprehensive, but also affordable Vitamin out there. I thought it probably wouldn’t be that hard but after two full work days of searching the Internet, I was ready to give up.

Here’s the thing. I searched the American College of Gynecology (ACOG) website and found the recommended daily values for the Big Four in the world of Prenatal Vitamins: Folic Acid, Calcium, Iron, and Vitamin D. And then I searched the FDA’s website and found this chart and this chart of recommended values for pregnant women BUT even they weren’t exactly the same and neither lined up perfectly with ACOG’s page. I thought maybe one of them was more up-to-date than the other but then when I looked at current labels of vitamins, some of them seemed to line up with one chart, and some lined up with the other. I was confused and stressed and wishing I would have majored in Nutrition in college because there must be something I’m not understanding about all of this.

So, after taking a break from my search, I took a deep breathe and decided that it’s ok to not get this perfectly on the dot. There is no ultimate vitamin out there. Nevertheless, there are plenty of really good vitamins. So how do you decide what’s best for you? Here’s a few questions to ask yourself.

1) How much can you pay for your Vitamins? Many Prenatal Vitamins will cost around 30-40 dollars a month but that number varies widely depending on where you shop. On the other hand, with a prescription from your care provider, many Prenatal Vitamins are free. Remember that any vitamin is better than no vitamin so if you don’t want to pay a whole lot, take the one your care provider prescribes!

2) Can you stomach it? If you’re struggling with nausea or vomiting throughout your pregnancy, swallowing pills can be really difficult. Some prenatal vitamins require you to take just one pill a day while others can be as many five or six. Furthermore, some vitamins may make you nauseous while others don’t seem to be a problem. So if this is an issue for you, the best prenatal vitamin is the one you can keep down.

3) What sources do you want your vitamin to be made from? Is it important to you that your vitamin is completely plant based? Do you want to make sure there are no artificial additives in your vitamin? There are plenty of options out there if you answered “yes” to any of these options but you may have to find them at a health food store or online.

4) Does your care provider approve of it? It’s never a bad idea to take your vitamin to your next prenatal appointment and see what your care provider thinks of it. They can tell you if it has enough of certain vitamins and minerals and not too much of anything else. You may also wish to talk thoroughly about some of the vitamins/minerals covered in the next question.

5) Does it have everything you want in it? This is where things can get a little confusing again but remember, you don’t have to get it perfectly right. Here’s a few things to think about.

Folate or Folic Acid? Almost all prenatal vitamins will have enough folate/Folic Acid but it’s usually one or the other. Folate is a natural substance found in food but Folic Acid is the synthetic form of it. For more information about the difference between the two check out this article.

Calcium — The recommended daily amount of calcium is atleast 1000 mg but most prenatal vitamins only have 200-300 mg included. Do you get enough calcium in your diet (dairy products, leafy greens, salmon, almonds etc) to make up the extra or will you need an additional supplement?

Iron — Many Prenatal Vitamins have the full recommended amount of Iron but if yours does not, you may need to supplement. If you do, look for ferrous gluconate rather than ferrous sulfate because it’s generally easier to digest.

Vitamin D — Vitamin D is important because it helps your body use Calcium to build strong bones and teeth. Be sure you’re getting enough in your vitamin if you’re not regularly exposed to sunlight.

B Vitamins — Thiamine, Riboflacin, Niacin, B6 and B12 are all important and helpful in pregnancy, especially if you are dealing with fatigue and morning sickness. Most prenatal vitamins have some B Vitamins in them but if need extra energy and relief from nausea, talk to your care provider about taking more.

Magnesium — Magnesium is an important mineral that almost everyone is deficient in. In pregnancy, it’s especially important for managing stress, sleeping well, lowering high blood pressure and preventing preeclampsia. Pregnant women are supposed to get around 400 mg of magnesium but there often is not nearly that much in prenatal vitamins. Ask your care provider for guidance regarding this mineral.

DHA — DHA is an omega-3 fatty acid that is vital in building your baby’s brain. It’s found in fish, but it can be really difficult to get enough of it, especially since pregnant women are limited on fish intake. Many Prenatal Vitamins are starting to include DHA but most still do not so consider supplementing if you don’t have one that does.

Probiotics — Finally, probiotics are important for your and your baby’s gut health. Most vitamins don’t have probiotics but there are probiotics specific to pregnancy so consider taking one of those as well.

Remember that most vitamins won’t check off every box so eating a balanced diet ensures that you and baby can grow healthy and strong and you don’t have to stress too much about the exact vitamin you take. While there is no one right answer for everyone when it comes to choosing prenatal vitamins, I hope this helps you decide which one might be best for you! May you have a safe, healthy, and enjoyable pregnancy ❤️

What Does a Birth Doula Do?

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In short, a doula is someone who supports a woman throughout her pregnancy, her entire labor, and the postpartum period. She is not a medical professional but instead she is trained to inform a woman on her choices surrounding birth and helps to turn those preferences into a reality. Typically, when a woman hires a doula, their journey together starts a couple months before the baby’s due date.

Before The Birth
Before the birth, a pregnant woman will meet with her doula a couple times to discuss her birth plan. This may include things like where she chooses to birth, how long she wishes to labor at home, how she plans to manage the pain, as well as her hopes for the immediate postpartum period. A doula does not make decisions for a woman but instead informs her of the risks and benefits of her options and then supports her in whatever she decides. Furthermore, the doula will teach the woman and her birth partner (her husband, boyfriend, mom etc) different techniques that they can use throughout the labor to manage pain and keep progressing. After these meetings, both the mother and the doula should have a pretty good idea of how they plan to manage labor.

During Labor
Usually, the main reason a woman hires a doula is to have a trained professional with her throughout her entire labor. A doula cannot perform cervical checks, take vitals, monitor the baby, or replace the care provider in anyway. She cannot and will not make any medical decisions. However, unlike the care provider who is in and out of the room and may leave when his or her shift is over, the doula is by the mother’s side focusing only on her from the beginning until the end. This consistent presence alone can have a major impact on the labor. A soon-to-be mom may let her doula know that contractions have started and the two can decide together when to notify the care provider. The doula may come to the woman’s home in early labor to help her work through contractions if she wishes. Upon arriving at the birth center/hospital, the doula may take time to set up the room with music, dim lighting, aromatherapy, or whatever the mom chooses. As labor intensifies, the doula will do whatever she needs to do to make the mom more comfortable, including massage, applying heating pads, giving food or water, etc. She will coach the woman through contractions, helping her breathe and find her rhythm. She can suggest different positions to help the baby continue to descend correctly and to encourage dilation. If any unexpected circumstances arise, the doula can inform the woman of her choices and help her ask questions so she can make the best decision for her and her baby. The doula does not speak to the care provider on her client’s behalf but she does encourage her and her partner to speak up for themselves and can remind the mother of her birth plan and preferences to help her achieve her goals. Finally, when it comes time to push, the doula may help coach the mom in bringing her baby into the world.

My doula Jayde helping me through a contraction

It’s important to note that a doula does not replace the mom’s husband, mother or whoever she wishes to have with her. Instead, the doula actually helps loved ones know how to comfort and assist the laboring woman. As a result, loved ones may actually end up feeling more at ease, relaxed, and empowered as a result of having a doula present.

Though a doula can never guarantee better birth outcomes studies have shown that when a doula is present there is a lower rate of interventions, epidurals and c-sections and labor tends to be shorter. A review of these studies can be found in The Doula Book by Marshall Klaus, John Kennel, and Phyllis Klaus. However, a doula is still a valuable asset even if the woman wishes to have a medicated birth or is planning a c-section. In these situations a doula can still help a woman through early labor, she can set up her birthing environment, talk her through pushing, and protect her wishes for the postpartum period discussed in the next section.

Immediately After The Birth
After the baby is born, the doula may remind the mother and the caregiver of any of the mom’s wishes for the postpartum period. This may include things like delayed cord clamping, immediate skin to skin, or weighing and measuring the baby beside mom’s bed. She can help establish breastfeeding and gives the mom plenty of encouragement. The doula may get some food for the new parents and she may help clean up the room. Finally, she may protect the mother’s desire for a quiet, private time with her new little family and will leave shortly after.

A Few Days Later
Within the first week or so of baby’s life the doula will visit the new mother for the last time. This generally takes place in the mother’s home and may last a couple hours. At this meeting, the doula will answer any breastfeeding questions and will encourage the nursing mother. She may do light housework for the mom or she may hold the baby while the mother gets some rest or takes a relaxing bath. To conclude their time together, they will debrief about the birth and the doula will help the mom process her feelings about it. The doula may remind the mom of important events that happened throughout the labor in order to write a positive birth story that the mother can enjoy reflecting on. After this, a birth doula’s job is complete.

Interested in a doula? Check out my website at http://birthway.co

Click the images to read my birth stories.