A Guide on Nutrition / Supplementation You'll Need For Each Stage
Hi! Any recommended brands for the pre-conception supplements ? I’d love links/recommendations if you have any :)
For Omega-3 I used (and still use) Nordic Naturals Ultimate Omega 2X (https://www.nordic.com/products/ultimate-omega-2x/?variant=39472192127160).
Protein - either Centenarius Nutrition (very clean whey, it's one ingredient) (https://centenariusnutrition.com/collections/all/products/protein?variant=37335693033645).
OR Optimum Nutrition Gold Standard Chocolate Flavor (https://www.optimumnutrition.com/en-us/Products/Shakes-%26-Powders/OPTIMUM-NUTRITION-GOLD-STANDARD-100%25-WHEY-PROTEIN/p/gold-standard-100-whey-protein).
Choline - I get plenty through eating eggs (usually 3-4 for breakfast) and if supplementing - Jarrow Formulas (https://www.vitaminshoppe.com/p/jarrow-formulas-citicoline-cdp-choline-250mg-60-capsules/jf-7102).
Magnesium - I usually go with generic Vitamin Shoppe or Soloray brand. (https://www.vitaminshoppe.com/p/chelated-magnesium-bisglycinate-180-tablets/ka-7288).
(https://www.vitaminshoppe.com/p/magnesium-glycinate-350mg-350-mg-120-capsules/so-0017).
B12 - I use a B-complex for this, I like the Jarrow Formulas (https://www.iherb.com/pr/jarrow-formulas-b-right-100-veggie-caps/110?gclid=CjwKCAjwvdajBhBEEiwAeMh1U4LAuQgwo1lDuTJoJnEILlY999z8VLY3frAnA6SQjzUuta_BRl_vAhoCVpoQAvD_BwE).
Vitamin D - sunshine + Soloray's Vitamin K2 + D3 formula (https://www.vitaminshoppe.com/p/vitamin-d-3-k-2-60-vegetarian-capsules/so-2197).
If you wanted to start taking them before conception (I did), the prenatals I used, in the beginning, were pretty generic (target brand) then I switched to Soloray (digestion aid) (https://solaray.com/products/once-daily-prenatal-multi-vitamin?_pos=1&_sid=1f6f21b2e&_ss=r).
I highly recommend speaking with your doctor/practitioner before starting any new supplement/diet protocol.
I hope this helps, Happy conceiving <3
These are so helpful thank you!!! I’ve already incorporated magnesium and have seen a significant mood and energy improvement :) would you happen to have any pre- pregnancy literature you recommend as well? I’ve heard Emily Oyster’s book is reliable
Glad to hear it’s helping 🥰
Love both of her books - Cribsheet (after birth) & Expecting Better!
Deep Nutrition - Catherine Shanahan - is great (not just for pre-pregnancy & pregnancy, but generationally as well).
The Pregnant Athlete - Brandi & Steven Dion
Like with anything, take everything you read with a grain of salt & apply what feels right to you for your pregnancy 😇
If you want some instagram accounts to follow -> thelabormama hortonlane mamastefit
(All wonderful sources).
These are just my top picks!
Also highly recommend following IngriPauline on Twitter if you don’t already! She specializes in cycle syncing!
I also want to add in some other great general sources for info. The Period Repair Manual by Lara Briden for hormones & cycle.
Fear Free Childbirth by Alexia Leachman (she has a podcast that she mentions in the book with tons of different birth stories and resources).
Hi! Any recommended brands for the pre-conception supplements ? I’d love links/recommendations if you have any :)
For Omega-3 I used (and still use) Nordic Naturals Ultimate Omega 2X (https://www.nordic.com/products/ultimate-omega-2x/?variant=39472192127160).
Protein - either Centenarius Nutrition (very clean whey, it's one ingredient) (https://centenariusnutrition.com/collections/all/products/protein?variant=37335693033645).
OR Optimum Nutrition Gold Standard Chocolate Flavor (https://www.optimumnutrition.com/en-us/Products/Shakes-%26-Powders/OPTIMUM-NUTRITION-GOLD-STANDARD-100%25-WHEY-PROTEIN/p/gold-standard-100-whey-protein).
Choline - I get plenty through eating eggs (usually 3-4 for breakfast) and if supplementing - Jarrow Formulas (https://www.vitaminshoppe.com/p/jarrow-formulas-citicoline-cdp-choline-250mg-60-capsules/jf-7102).
Magnesium - I usually go with generic Vitamin Shoppe or Soloray brand. (https://www.vitaminshoppe.com/p/chelated-magnesium-bisglycinate-180-tablets/ka-7288).
(https://www.vitaminshoppe.com/p/magnesium-glycinate-350mg-350-mg-120-capsules/so-0017).
B12 - I use a B-complex for this, I like the Jarrow Formulas (https://www.iherb.com/pr/jarrow-formulas-b-right-100-veggie-caps/110?gclid=CjwKCAjwvdajBhBEEiwAeMh1U4LAuQgwo1lDuTJoJnEILlY999z8VLY3frAnA6SQjzUuta_BRl_vAhoCVpoQAvD_BwE).
Vitamin D - sunshine + Soloray's Vitamin K2 + D3 formula (https://www.vitaminshoppe.com/p/vitamin-d-3-k-2-60-vegetarian-capsules/so-2197).
If you wanted to start taking them before conception (I did), the prenatals I used, in the beginning, were pretty generic (target brand) then I switched to Soloray (digestion aid) (https://solaray.com/products/once-daily-prenatal-multi-vitamin?_pos=1&_sid=1f6f21b2e&_ss=r).
I highly recommend speaking with your doctor/practitioner before starting any new supplement/diet protocol.
I hope this helps, Happy conceiving <3
These are so helpful thank you!!! I’ve already incorporated magnesium and have seen a significant mood and energy improvement :) would you happen to have any pre- pregnancy literature you recommend as well? I’ve heard Emily Oyster’s book is reliable
Glad to hear it’s helping 🥰
Love both of her books - Cribsheet (after birth) & Expecting Better!
Deep Nutrition - Catherine Shanahan - is great (not just for pre-pregnancy & pregnancy, but generationally as well).
The Pregnant Athlete - Brandi & Steven Dion
Like with anything, take everything you read with a grain of salt & apply what feels right to you for your pregnancy 😇
If you want some instagram accounts to follow -> thelabormama hortonlane mamastefit
(All wonderful sources).
These are just my top picks!
Also highly recommend following IngriPauline on Twitter if you don’t already! She specializes in cycle syncing!
I also want to add in some other great general sources for info. The Period Repair Manual by Lara Briden for hormones & cycle.
Fear Free Childbirth by Alexia Leachman (she has a podcast that she mentions in the book with tons of different birth stories and resources).