Welcome back to our series on pregnancy nutrition and breaking down how different vitamins and minerals work in the pregnant body. Mark your calendar for January 25 for my upcoming Masterclass on Pregnancy Nutrition where I'll dive deeper into current research on recommendations (because they are very different than the RDAs you see on labels) and why the sources of our supplements and foods matter. Registration link coming soon!
Folate & Neural Tube Defects
Folate is so important for your baby’s development, and it is believed folate prevents neural tube defects.
Neural Tube Defects occur when the neural tube does not close properly. The neural tube is what forms the early brain and spine. The most common neural tube defects are Spina Bifida and Anencephaly. According to the CDC it is recommended all women of reproductive age get 400 mcg of folic acid every day.*
You’ve likely heard that before. Here is what is so important for you to know: Folic Acid is simply synthetic version of Folate. Here is why you may witness confusion on the internet: not everyone recognizes that folic acid and folate can work differently in different bodies. It takes YEARS for evidence-based research to make it's way into public policy (like the CDC's recommendation above).
For example, individuals with the MTHFR gene mutation can be harmed by folic acid. But almost more notably for expecting women: supplementing folic acid can lead to folate deficiency and increase risk of neural tube defects. Researchers suggest that up to 60% of people have a reduced ability to use folic acid and therefore REQUIRE the active form.* Not everyone who has this mutation knows they have it, so it’s best to just stick to food-based sources of folate and supplement with bioavalable FOLATE instead of folic acid.
For example, individuals with the MTHFR gene mutation can be harmed by folic acid. But almost more notably for expecting women: supplementing folic acid can lead to folate deficiency and increase risk of neural tube defects. Researchers suggest that up to 60% of people have a reduced ability to use folic acid and therefore REQUIRE the active form.* Not everyone who has this mutation knows they have it, so it’s best to just stick to food-based sources of folate and supplement with bioavalable FOLATE instead of folic acid.
Folate and Progesterone
Folate supports the development of the placenta, cellular division and production of progesterone. Progesterone is a critical hormonal for pregnancy. In fact, people call it THE pregnancy hormone. Progesterone is produced in the body by the corpus luteal cyst on the ovary for about the first 10 weeks of pregnancy. Progesterone rapidly increases during this type to form the placenta.
The placenta then takes over production of progesterone and it stabilizes over the course of pregnancy. When you give birth to the placenta the body drops progesterone which then induces lactation via other hormones. Progesterone is critical to a healthy pregnancy because it:
1. Forms the Placenta
2. Thickens the cervix
3. Creates the mucus plug
4. Regulates temperature of the uterus
5. Stops your periods
6. Reduces uterine contractions
7. Affects GABA receptors in the brain: helping to reduce anxiety, this also induces sleepiness
So, folate truly is a critical nutrient for a healthy pregnancy and development of a healthy baby. It’s important to get enough FOLATE in your diet and can be helpful to supplement in a multivitamin or b-complex.
What folate-rich foods will you be enjoying this week? ***
Avocado: 1/2 cup, 59 mcg
Bananas: 1 medium, 24 mcg
Eggs: 1 egg, hard-boilied, 22mcg
Papaya: 1/2 cup, 72 mcg
Romaine Lettuce, 1 cup, 64mcg
Turnip Greens frozen, boiled, 1/2 cup. 32 mcg
Oranges, 1 small fresh, 29 mcg
Crab, Dungness: 3oz, 36 mcg
Orange Juice 1/2 cup 35 mcg
Kidney Beans: 1/2 cup 46 mcg
Brussel Sprouts: 1/2 cup, 78 mcg
Green Peas: 1/2 cup frozen then cooked, 47 mcg
Mustard Greens: 1/2 cup, 52mcg
Broccoli: 1/2 cup, 52 mcg
Wheat Germ: 2 tablespoons, 40 mcg
Asparagus, 4 spears cooked, 89 mcg
Black Eyed Peas: 1/2 cup, 105 mcg
Cooked Spinach, 1/2 cup, 131 mcg
Beef Liver, one serving, 3 ounces, 215 mcg
Papaya: 1/2 cup, 72 mcg
Romaine Lettuce, 1 cup, 64mcg
Turnip Greens frozen, boiled, 1/2 cup. 32 mcg
Oranges, 1 small fresh, 29 mcg
Crab, Dungness: 3oz, 36 mcg
Orange Juice 1/2 cup 35 mcg
Kidney Beans: 1/2 cup 46 mcg
Brussel Sprouts: 1/2 cup, 78 mcg
Green Peas: 1/2 cup frozen then cooked, 47 mcg
Mustard Greens: 1/2 cup, 52mcg
Broccoli: 1/2 cup, 52 mcg
Wheat Germ: 2 tablespoons, 40 mcg
Asparagus, 4 spears cooked, 89 mcg
Black Eyed Peas: 1/2 cup, 105 mcg
Cooked Spinach, 1/2 cup, 131 mcg
Beef Liver, one serving, 3 ounces, 215 mcg
* Source Facts About Neural Tube Defects, CDC
* *Real Food for Pregnancy, the science and wisdom of optimal prenatal nutrition by Lily Nichols, RDN, CDE when you purchase directly from Lily you also get free recipe-book. Please DO NOT purchase on Amazon as there are fraudulent copies of per book available for sale on Amazon. I share this with you as an Amazon Associate and while I recommend many products from Amazon this is one I cannot ethically recommend.
***Source Folate Fact Sheet for Health Professionals from the National Institue of Health Office of Dietary Supplements
You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
Hello Mama,
Welcome to my series on Vitamins & Minerals for a Healthy Pregnancy. Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals. My goal for you is to use this information to have the healthiest pregnancy, birth and postpartum possible.
It is important for you to know that there are only TWO recommended supplements by ACOG for pregnancy folic acid & iron. Most prenatal vitamins on the market do not contain bioavailable nutrients, nor do they adequately supplement the standard american diet (think food pyramid/myplate). Additionally, there are not "postnatal" vitamins offering women the supplements needed to maintain recovery, health and lactation.
Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals.
I'll soon have my masterclass available that dives deep into the nutritional needs of pregnant & lactating women. Let's start with Vitamin A
Benefits of Vitamin A
Vitamin A deficiency is rare in the modern world. Deficiency is more common in SE Asia and Africa.
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
your multiple trips to the bathroom each night at the end of pregnancy? I bet it will be a gift for nighttime diaper changes and feedings too.
Healthy levels of vitamin A support blood volume increase in late pregnancy, your blood volume increases by almost 1/3 in your third trimester. In your pregnancy you will be offered a test to check your iron levels as well as a screening for gestational diabetes. These are offered for good reason: many women become anemic at some point in pregnancy which impacts energy levels and mood as well as complications arising from anemia (we'll talk more about this when we get to the post on iron). These tests are offered around the time your blood volume starts increasing rapid. You may want to schedule these tests for week 27 or 28 unless you are at an increased risk of gestational diabetes. Let's make sure your body has the vitamin A needed to support these changes
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
Foods Rich in Vitamin A
Carrots, one serving (61g) 10,191 IU
Butternut Squash, one serving (140g) 14,882 IU
Sweet Potatoes, one serving (133g) 18.869 IU
Broccoli, one serving (148g) 922 IU
apricots, one serving (165g) 3178 IU
spinach, one serving (30g) 2813 IU
pumpkin, one serving (116g) 9875 IU
liver: animal and fish, one serving (85g) 15,297 IU
milk, one serving (244g) 115 IU
eggs, one serving (50g) 260 IU
What vitamin A rich food are you eating today? Share your favorite recipes below!
Book A Consult
Did you know I am a birth doula & life coach? I also have board certified training hours in fertility and reproductive, aroma therapy and infant massage in addition to my advanced education in how the body works from my Massage Certificate. I was a LMT in Wisconsin for 13 years and a respected prenatal massage therapist in my community.
I offer a free consult to help you get clear on your goals for pregnancy, birth and postpartum and create a plan to get there.
Free Consult
You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
