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My Prenatal Supplements!

My Prenatal Supplements!

I obviously am giving the disclaimer that these are supplements that I have discussed with my midwife/healthcare team as to them being safe for my pregnancy and unique to my needs.

Before adding/replacing dietary supplements you should always discuss this with your healthcare provider.

Remember, prenatals and supplements in general are supposed to be “insurance” or to enhance the current nutrients you are getting from your diet. They ARE NOT meant to replace or meet all the needs of a healthy, whole foods diet. They are exactly what they sound like- SUPPLEMENTAL to your healthy diet.

With that being said….lets dive in.

This is the supplement regimen I used PRIOR TO CONCEPTION AS WELL.

One caveat…..

During my first trimester I was incredibly nauseas and could not keep up with my supplement regimen so I did utilize Innate Responses Baby & Me prenatal. This is only 2 pills and was the only thing I could tolerate getting down. Once I hit around 12-14 weeks and my nausea lessened, I switched batch to the supplement regimin laid out here.

Here is the link to my supplement dispensary where you can buy the specific brands I use. 

Beef Liver And/Or Innate Response Prenatal

As a multimineral-vitamin (MVM) I use beef liver. Beef liver contains vitamin A, bioavailable/methylated B vitamins (including folate), selenium, copper, iron, and choline. All essential nutrients needed during pregnancy and usually contained inside a prenatal.

Why beef liver instead of prenatal?

Prenatals are either made of 1. Synthetic vitamins or 2. “whole foods-plant based” forms of vitamins. BOTH of which are forms that are not completely bioavailable to the body. Beef liver has the benefit of contain nutrients that are already in their converted, bioavailable form, thus, are likely better absorbed by the body.

HOWEVER, the only negative side of beef liver is that it does not contain the RDA of folate for pregnancy. Beef liver capsules,  I am using PERFECT Supplements Beef Liver (code: womenshealthrn10 for 10% off!) contain about 200mcg of folate. The RDA is 600mcg.

If you choose to use beef liver as your prenatal then you either need to get your additional folate via FOOD SOURCES OR AN ADDED B-Complex.

Ways to get an additional 400mcg of folate through food:

  • 1/2 c cooked broccoli (84mcg)
  • 1/2 c cooked black beans (128mcg)
  • 1 orange (39mcg)
  • 1 cup spinach (100mcg)
  • 4 Spears of Asparagus (85 mcg)
  • 2 tbsp flaxseed (54 mcg)


  • Fullwell Prenatal (Code: WOMENSHEALTHRN10 for 10% off)
  • Innate Response Baby&Me Prenatal


 Magnesium is needed for over 600 functions in the body including balancing blood sugar (vital for healthy hormones) and is essential to mitochondrial health. A study also found magnesium supplement during pregnancy lead to fewer pregnancy complications. About 40-50% of the population is already deficient in magnesium, and needs only increase under stressors such as pregnancy.

I am utilizing MAG SRT B-FREE by Jigsaw (~500mg of magnesium malate) and occasionally a magnesium lotion (mainly for restless leg) at night to meet my magnesium needs.

Generally, I recommend doses of magnesium to be 400mg or 5x one’s bodyweight during pregnancy.

Vitamin E:

Vitamin E is a powerful antioxidant shown to support healthy estrogen, progesterone and improve egg quality as well as reduce inflammation.

I am using Vitamin E with mixed tocopherols (this is VERY important) from Metabolic Maintenance 400iu/day

On a very personal note, I used to struggle with vaginal dryness (often due to Low estrogen) and including vitamin E in my supplement regimen I have notice MAJOR improvements in this area. Vitamin E and me are very much best friends.👯

MegaSpore Probiotic

A healthy microbiome is essential for a healthy metabolism (aka blood sugar balance), reducing inflammation, healthy immune system functioning, and overall health.  During pregnancy your immune system is lowered and shifts, making it even more important for your gut health to be in tip-top shape. The hormone, progesterone which is produced in very large amounts during pregnancy, can also slow down gut motility and as baby/uterus grow larger and take up more space in the body this can also slow down digestion/gut motility- making you more prone to constipation/bloating. Supporting gut health through probiotics can be a way to help combat constipation and keep you having healthy BM’s throughout pregnancy!

Secondly, you pass your microbiome via vaginal birth to your baby. Again, another reason for your gut to be in the best shape as possible!!!

To support my microbiome + immune system during pregnancy I utilize megaspore probiotic, which has worked well for me in the past, for keeping my gut and BM’s healthy & regular!

DHA Fish Oil + Cod Liver Oil

Fatty acids, specifically DHA, a type of omega-3 fatty acid, is EXTREMELY important for baby’s brain development. DHA is found mainly in fatty fish but especially in salmon roe (fish eggs). Now- I have had an extreme aversion to fish this pregnancy (even typing it out now is making a little queasy) so eating fish just has not been an option to me. Thus, I have opted to take Nordic Naturals prenatal DHA, which has doses of DHA specifically for pregnancy.

Secondly, I am also taking Jigsaws Cod Liver Oil. Cod liver oil has extra vitamin A and D as well has omega-3 fatty acids. Especially in the latter half of pregnancy, Vitamin A needs increase.

For anyone worried about vitamin A…

The amount of vitamin A studied to cause birth defects is 10,000iu of SYNTHETIC vitamin A.

Cod liver oil per servings contains about ~2,400iu while beef liver contain about ~2,000iu. This is a total of ~4,4000 iu. This is ½ the dose of the dose found to cause birth defects and these are both from whole food forms of vitamin A, not synthetic forms.

If you are eating ~2+ servings of fish per week during pregnancy, then I would not worry about supplementing as I do. However, as I mentioned I have not eaten any fish during this pregnancy because apparently my baby finds it gross.

Acetyl- L-Carnitine

This is not a typical supplement you’ll here talked about in regards to pregnancy nutrition. Acetyl L- Carnitine is needed in a process called beta-oxidation. Beta oxidation is a process that occurs in the mitochondria where, in the absence of glucose (so between meals or during night time fasting), fatty acids are turned into ATP (our main energy molecule). My labs pre-pregnancy along with symptoms I was having (hypoglycemic tendencies like dizziness between meals, inability to fast, etc) indicated I may have a carnitine deficiency.

Supplementation with carnitine is a very unique choice for me and my personal needs.

Carnitine is naturally found in highest amounts in red meat, another food this pregnancy that I have had an aversion to. So, if you are eating red meat 2-4x per week you likely are meeting your carnitine needs and do not need to supplement.

Electrolytes (Sodium & Potassium)

I am someone who is under a lot of (good!) stress. Sodium/potassium are depleted in stress. During pregnancy, there are also major changes in fluid balance- which include electrolyte shifts.

Again, blood work prior to conception showed that I was low in both Na/K meaning I needed to be diligent in the first place with replenishing these electrolytes.

This pregnancy I have absolutely noticed signs of poor electrolyte status (especially low sodium) such as:

–   Orthostatic hypotension (dizziness from a sudden drop in blood pressure when you go from sitting/laying to standing up)

–   General fatigue

While, I am not the best with consistency right now I am aiming for at least 1, if not 2, mineral mocktails daily. Along with eating potassium rich foods and generously salting my food.

My Mineral Mocktail Go To:

  • ~ 1 cup water
  • ~ 1-1.5 tbsp Rayvi Hibiscus Mintberry Powder
  • ~ 1 fresh squeezed lime or 2 tbsp lime/lemon juice
  • 1⁄4 tsp celtic or redmond’s real salt
  • 10-20 drops of mineral drops

OOF. That was a lot- which is why I had been procrastinating sharing it all😅

Again, this NOT me telling you what supplements you should utilize during your pregnancy but is me sharing based on my research & education what I am doing to support my own during this time.

Hope you found this interesting!!

Wishing you Happy Hormones,


Want to Work With Me?

1. ✨Hormone Academy Group Program✨ launching this August.

This program will include:

– 20+ modules teaching you the ins & out of how to nourish your hormones through food

– Weekly live Q&A calls with me to answer your questions about the content in the modules 

– Weekly check lists of what to be focusing on (aka the spark notes of what’s in the modules)

– Access to the Hormone Academy Community where we will provide accountability, allow you to ask questions & connect with other women

– So many resources such as a recipes, grocery shopping guidelines, etc, 

This program is meant to CUT OUT the overwhelm of what the internet says to do about your hormone imbalance and give you a step by step guide on how to create a diet that supports your hormonal health.

This is your opportunity to get access to me and the knowledge to reboot your hormonal health, without the price of working 1:1.

We are starting this AUGUST 7th.

Click here for more details or get on the waitlist so you get all the updates once registration opens!

2. ✨1:1 Coaching✨ Currently Accepting Clients for August

My 1:1 4 month Nutrition Coaching Program includes

  • 1:1 appointments with me and my functional dietitian or nurse, Kathy or Leigh
  • Functional lab testing & lab reviews
  • Personalized nutrition & supplement protocols based on your symptoms & lab results

These aspects are not included in the group program.

For exact details of my 1:1 program, click here!

If you’re someone who:

  • Already has a strong grasp on nutrition for hormonal health
  • Have already tried “everything”
  • Are at the point you feel like more investigation (i.e lab testing) is needed to get to the root cause of your symptoms
  • Have diagnosed conditions like PCOS, infertility, etc

……then 1:1 Coaching may be a better fit for you than the Group Program!

Feel like 1:1 coaching is right for you? Book A Discovery Call Here!

**However, if following Hormone Academy Group Program you are still struggling with symptoms or conditions, need more support to implement change, or would like deeper evaluation using functional medicine lab testing you will have the option to apply the cost of the program ($749) to my 1:1 services. **

Questions about my services and which is better suited for you? Feel free to reach out here

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