TL;DR If you’re thinking about additional ways to support your prenatal vitamins, some natural options can give you and your baby the nutrients you need. There are 12 foods full of essential vitamins like folate, iron, and omega-3s, including leafy greens, eggs, citrus fruits, and lean meats that can help support a healthy pregnancy. Some moms-to-be also explore herbal supplements, like ginger, to support nausea associated with pregnancy. Still, it’s essential to consult with your healthcare practitioner before changing your prenatal routine. While a balanced diet is vital, your doctor might still recommend supplements like those from Seeking Health® to ensure you and your baby have everything needed during pregnancy.†
How Can I Supplement My Prenatal Vitamins?
Several food options can provide essential nutrients if you're looking for foods that naturally contain vitamins important for pregnancy. We will get into the specifics later. However, while a healthy diet full of these foods is critical during pregnancy, it may not replace the well-rounded support you get from the right prenatal vitamin. It's hard to ensure you eat all the necessary nutrients, and prenatals are there to fill in the gaps.†
Additionally, herbal medicines and supplements, like lemon, ginger, and chamomile, have become popular among pregnant women, especially those experiencing nausea. However, they should be used cautiously because insufficient evidence supports their safety.1 Talking to your healthcare practitioner first is crucial, as some herbs can interact with other medications. They can guide you on the safest options for you and your baby.
Which Nutrients Should I Look For During Pregnancy?
During pregnancy, your body needs extra nutrients to support your health and your growing baby's development. Here's a list of essential nutrients for pregnancy and why they're important:2,3,4†
- Folate: Helps support healthy brain and spine development.
- Iron: Supports healthy iron levels in the blood.
- Calcium: Supports the healthy growth of your baby's bones and teeth.
- Vitamin D: Aids calcium absorption and supports bone health.
- Protein: Crucial for your baby's all-over healthy growth and development.
- DHA (an omega-3 fatty acid): Important for supporting your baby's healthy brain and eye development.
- Iodine: Supports your baby's brain development.
- Vitamin A: Supports fetal growth and the healthy development of your baby's eyes, bones, and skin.
- Vitamin C: Helps your body absorb iron and supports your immune system.
- Zinc: Important for healthy cell growth and your baby's healthy DNA.
- Vitamin B12: Helps support the healthy formation of red blood cells and your baby's nervous system.
Remember, a balanced diet and prenatal vitamins can support a healthy pregnancy.† Always consult with your healthcare provider about your specific nutritional needs.
How Can I Get Prenatal Vitamins Naturally?
You can naturally support your prenatal vitamin intake by focusing on a healthy diet.5 Many women turn to foods that naturally contain the vitamins needed during pregnancy by eating a variety of fruits, vegetables, whole grains, and lean proteins in addition to taking prenatal supplements. Some essential nutrients from food include folate from leafy greens (never take folic acid—folate is best), vitamin B12 from animal products, and iron from meat and beans.6 However, it’s essential to know that diet alone might not provide enough of certain nutrients, such as folate, iron, and vitamin D, to meet pregnancy needs.†
Even if you focus on a diet rich in these nutrients, your healthcare provider may still recommend a supplement to ensure you get the full spectrum of vitamins and minerals needed during pregnancy. Seeking Health® has several options you’ll learn about later in this blog.†
What 12 Foods Are High In Prenatal Vitamins?
Looking to increase your intake of the top natural prenatal vitamins that are naturally present in food?
These food-based prenatal vitamins can effectively meet many pregnancy nutrient needs. However, a supplement might still be necessary to fill any gaps. Always consult your healthcare provider to ensure your diet and supplement choices fully support your pregnancy.†
What Foods Help a Fetus Grow?
The same foods you just read about also help a fetus grow. For example, if you eat more fruits and vegetables that contain vitamin C, you support your baby’s healthy growth and development from conception to age six months.10
To help your baby thrive, consider adding the vitamins and nutrients mentioned earlier to your diet through foods and supplements. Your healthcare provider can guide you on what you and your baby need beyond that.†
Pregnancy Vitamins & Supplements By Seeking Health®
Treat you and your baby with tender, loving care with pregnancy vitamins and supplements by Seeking Health®. This high-quality line supports your and your baby's health from preconception to those tiny first steps! Dr. Ben Lynch uses his passion for family health to drive his creation of these formulas with you and your baby in mind. They are designed to provide the most gentle yet effective ingredients you can trust to help nourish you and your little one from head to toe!†
Optimal Prenatal
Formulated with 38 researched ingredients in the right amounts, Optimal Prenatal supports healthy fertility, pregnancy, and breastfeeding. It can also support your comfort due to occasional nausea or morning sickness.†
Optimal Prenatal MF
A high-strength prenatal free of methylated B vitamins, choline, betaine, and inositol (methyl donors). It still effectively supports healthy immune, spine, and brain development.†
Prenatal Essentials
Comes in a 2-capsule serving size that provides your prenatal vitamin essentials. It includes bioavailable B12 and folate to support healthy methylation and DNA expression.†
Prenatal Essentials Chewable
Offers the same high-quality ingredients and support as Prenatal Essentials, but in a delicious, sugar-free chewable for convenience on the go.†
The Bottom Line
Finding the best natural prenatal vitamins through nutrient-rich foods is a wonderful way to support your pregnancy with wholesome ingredients. Dark leafy greens, citrus fruits, lean meats, and whole grains are great examples of foods rich in vitamins needed for a healthy pregnancy that can help meet many of your body’s needs.
However, remember that food alone may not provide every essential nutrient. Always consult your healthcare provider before changing your prenatal routine—they can help you decide if you need an additional supplement to ensure you and your baby get the complete nourishment you need for a healthy pregnancy. Seeking Health® has several options you can rely on that offer expertly formulated prenatal nutrition!†
References:
- https://pubmed.ncbi.nlm.nih.gov/35057067/
- https://pubmed.ncbi.nlm.nih.gov/27745590/
- https://pubmed.ncbi.nlm.nih.gov/27754423/
- https://pubmed.ncbi.nlm.nih.gov/27422521/
- https://pubmed.ncbi.nlm.nih.gov/35818085/
- https://pubmed.ncbi.nlm.nih.gov/37019542/
- https://pubmed.ncbi.nlm.nih.gov/27754423/
- https://pubmed.ncbi.nlm.nih.gov/27436176/
- https://pubmed.ncbi.nlm.nih.gov/37604382/
- https://pubmed.ncbi.nlm.nih.gov/30419900/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.