Dietary supplements during pregnancy - what Karen Ziefeldt takes
As pregnant women, we need extra nutrients. It can be difficult to get everything we need from our diet, especially during this period when we are literally building a whole new human being. Therefore, supplements make a lot of sense. Read here what naturopath Karen Ziefeldt herself took in terms of supplements during her pregnancies.
❤️ MULTIVITAMIN: I haven't found an optimal pregnancy multivitamin yet, so it makes sense to vary here.
Personally, I take Omnimin from Biosym, 2 tablets. This contains vitamin A, which you should indeed not have too much of during pregnancy, but the amount in this is perfectly fine, and the composition is really good. However, I refrain from taking extra vitamin A, as I usually do.
🧡 B-VITAMIN: for the body's energy production, nervous and hormonal systems. Make sure to get all 8 B vitamins together (as in, for example, Omni B-active or Solaray's Mega-B Stress), as they work together in the body.
💛 EXTRA B6: the ultimate women's vitamin for the nervous and hormonal systems, also important during pregnancy. I take a minimum of 50 mg of B6 daily and more, as I suffered from severe nausea in the first trimester.
💚 B9 aka FOLATE: contributes to tissue growth in pregnant women and prevents congenital malformations of the brain and spinal cord in the child. With a good multi and B-complex, you are well covered here. I did not take extra myself.
💙 C-VITAMIN: one of the body's most important antioxidants. Supports the immune system, which is reduced during pregnancy to minimize the risk of rejecting the fetus. Also contributes to the body's own collagen production (especially important during pregnancy).
I always take extra vitamin C (preferably 1-1.5 g daily). Studies show that vitamin C can help prevent preeclampsia.
💜 D-VITAMIN: enormously important vitamin, especially in these latitudes AND during pregnancy. Crucial for bone formation, as vitamin D helps absorb calcium (and phosphate) from the intestine and incorporate it into the bones where it is needed.
Vitamin D can increase birth weight and reduce the risk of allergies and asthma in your baby. I take 90 mcg all year round except for sunny months.
💜 MAGNESIUM: for muscle relaxation, nervous and hormonal systems. Also helps to get calcium into bones and teeth.
💙 ZINC: enormously important mineral for the body's metabolism of nutrients, normal growth, and immune system. Studies show correlations between zinc deficiency and postpartum depression. I took/take extra zinc throughout my pregnancy.
💚 SELENIUM: enormously important for fertility and the immune system in general for both women and men. In pregnancy, studies show that ample selenium can help prevent high blood pressure (preeclampsia) and thyroid problems.
💛 IRON: responsible for oxygen transport throughout the body and therefore extra important during pregnancy, as the body is working extra hard here. I myself only took/take Kräuterblut, as many other iron supplements unfortunately cause constipation.
🧡 OMEGA-3 from fish oil: ENORMOUSLY important for both mother and child. Especially the brain needs ample amounts of it. I myself take 3 tablespoons during pregnancy. Always go for fish oil with a low totox value, good production, and transparency.
❤️ COLLAGEN: makes up one-third of the proteins in our body and is found in muscles, bones, skin, tendons, blood vessels, and the digestive system. Collagen is naturally occurring in our body and diet, so when we are building a new human being made of the same as ourselves, it makes a lot of sense for me to be covered here. Studies* also show the importance of the presence of collagen leading up to and during pregnancy, so that the uterine lining and the extracellular matrix (ECM, which mainly consists of collagen) can grow and change, as it does massively during a pregnancy. I have taken collagen during both pregnancies and breastfeeding.
🤍 PROBIOTICS: for optimal bacterial composition in the gut (microbiome), which supports the body's digestion, immune system, and especially the nervous system. Feel free to switch between different brands to achieve a good mix of both strains and numbers of bacteria.
Vitamins at Tuttelu
At Tuttelu, we are very proud to present our selection of vitamins for the whole family. Here you will find, among other things, children's vitamins with a delicious strawberry flavor, which are easy to implement as a habit, even in a busy daily life. You can also find multivitamins designed to give you the best conditions for your fertility, your pregnancy, and your postpartum period. Remember that you can always add vitamins to your Tuttelu subscription and have them delivered easily and quickly to your door every month so you don't run out!