Supplements during Pregnancy--are they safe?

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heart pregnant belly.jpg

Are Supplements safe during pregnancy and if so, which ones should you take?

Pregnancy is a critical time for optimizing health and nutrition, both for the mother and her baby. Overall nutritional and caloric needs are greatly increased by pregnancy and breastfeeding. I believe that a pregnancy should be supported first and foremost with a healthy low-stress lifestyle and sound nutrition! With that being said, I also believe that quality supplements can help fill in the gaps of an imperfect diet to support the healthiest pregnancy possible. But please note: You should not take any nutritional supplements or herbal supplements during pregnancy unless directed to do so by your healthcare practitioner.

Before deciding what to supplement with during pregnancy, there are two important factors to know:

1. Other than prenatal vitamins, the majority of supplements will say "not safe for women who are pregnant or nursing" simply due to the fact that we just canโ€™t test them on pregnant women. It is not ethical nor is it safe to to do so there is a narrow range of research on the topic and you want to be very selective about what you take.

2. The quality of supplements available on store shelves can vary widely since they are not regulated by the FDA. Over the past few years there has been a drastic increase in counterfeit supplements on online retailers like Amazon. Temperature controls and expirations dates are often not adhered to, leaving products rancid. It is important to avoid taking potentially harmful vitamins and only use products with reputable manufacturers, who are third part assessed for potency and quality. Visit my online dispensary for the highest quality and most safe medical grade supplements. 

With that being said, what is ok to take?

Top nutritional supplements to consider during pregnancy:

1. Organ Supplements

Every pregnant woman should be getting the benefits of nutrient dense foods like organ meats. During the first trimester because of nausea and food aversions, women are not always able to consume the desired number of calories or variety of nutrients.  In addition, several nutrients in a good well sourced organ complex have been found to benefit pregnant women who suffer from "morning sickness," including vitamin B6 and vitamin K.

The most important nutrient in an organ complex is folic acid or folate, which reduces the risk of having a child with a birth defect of the brain or spinal cord. 

I recommend organ supplements starting the year before becoming pregnant, during pregnancy, and while breastfeeding. This can help produce a healthy baby and benefit the mother through labor, delivery, breastfeeding, and postpartum. Be sure to look for a brand that only uses organic and gras-fed organs and is manufactured without additives and coatings which are commonly found in mainstream prenatal tablets.

2. Probiotic

Endless amounts of research is being published in support of a healthy microbiome. Since mom's bacteria will be passed directly onto the newborn fetus, inoculating the baby during the passage through the birth canal, maintaining healthy flora is of utmost importance. Healthy bacteria will provide the building blocks of the baby's immune system, support healthy digestion (avoid colic!), and prevent cradle cap and other skin issues to name just a few benefits. It is also highly beneficial to take probiotics in order to avoid a positive Group B Strep test which will require IV antibiotics during labor. 

3. Cod Liver Oil

Essential Fatty acids in the form of a high quality cod liver oil are paramount for the development of baby's brain and nervous system. EPA + DHA are two of these EFAs that support proper brain development as well as healthy behavior and mood. Low levels of DHA and EPA have been linked to depression and other mental health issues. If you are vegan, you can supplement with algae based omegas as well. 

4. Calcium

Most prenatal vitamins do not have much calcium. Calcium is an important mineral to support bone and teeth development. If the baby does not get enough Calcium, it will pull stores from mom which can lead to intense leg cramps and even bone loss. Calcium would be recommended especially for those with osteopenia, osteoporosis, or scoliosis going into pregnancy. Be sure to look for the MCHC form of Calcium, as it is most absorbable. 

5. Magnesium

Some of the most common symptoms during pregnancy can be addressed with magnesium: Constipation, which can be very uncomfortable and even lead to incontinence due to the added pressure on the bladder, can be improved with magnesium supplementation. Insomnia, muscle aches, and leg cramps can also be addressed by taking magnesium. Look for the bis-glycinate form of magnesium in order to address symptoms and avoid getting loose stools. Magnesium citrate can be used if addressing constipation but this form can cause some osmotic flushing of the bowel, so be sure to start with a lower dosage. 

6. Digestive + Systemic Enzymes

Digestive health is often compromised during pregnancy. Many women experience reflux/GERD, constipation, feeling overly full, and even gallbladder pain from the increased production of estrogen. Digestive support in the form of enzymes during pregnancy can drastically improve digestion and even allow for greater absorption of nutrients for the development of a healthy baby! 

In addition, proteolytic or systemic enzymes can improve blood flow and support healthy tissue development. They have been shown to be helpful throughout pregnancy to help prevent recurrent miscarriage due to immunological imbalances.

6. Collagen Protein Powder

Collagen is the protein building block of all your connective tissues, including your bones, muscles, skin, hair, nails and tendons.  In fact, about 30% of the protein in our bodies is made of collagen.  Collagen production declines with age, making it ever more important to supplement as we age. 

When you are pregnant your abdomen and many other parts of your body are going to stretch substantially. Taking collagen can support your skin's elasticity and help to avoid stretch marks as well as support joints that have to adjust to carrying more weight. Collagen can also  help your body and skin to recover postpartum and support the development of a healthy and strong amniotic sac!

In addition, collagen can also support a healthy gut, improved digestion, detox pathways. 

If you want to know what a balanced day of food looks like to keep blood sugar stable while pregnant, just fill out the info below and I will send you a guide!

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional nutrition. These article are to share what she has learned to hopefully help you heal and feel your best!

COME SAY HI ON INSTA!

This is 39! ๐Ÿฅณ In true Gemini โ™Š๏ธ fashion I like to celebrate the whole month long. Recap so far: 1. Excited for “Date night” ๐Ÿคณ 2. Birthday Buff ๐Ÿ”(keto style) 3. 103 degrees in June 4. Shopping with momma ๐Ÿฅ‚ 5. Surprise run in & t
I saw this in my inbox and had to smile….. This is my latest Realign client checking off her wellness to-do list like a champ ๐Ÿ’ช And because of her initiative, she is going to get the results she is after. She….. โœ”๏ธIs showing up for
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Round Top girls’ weekend cabin nature escape + treasure hunting. There are few combos that are this juicy + magical โœจ
Navigating gut health can be the wild west! It’s also the ๐Ÿ”‘ to overall health. And I know it can be overwhelming. There are SO many factors that can cause bloat, IBS-C, IBS D, cramps, nausea, reflux etc! This topic is near and dear to me. Gr
Are you Keto Curious?๐Ÿฅฉ๐Ÿฅ‘๐Ÿง€ Ketosis may be very "last year" in the wellness world but I am here for allllll the keto content/research. Due to the trendy nature of diets, certain approaches to eating go in and out of style. I was guilty of
Are you living in constant fear of your diet? I definitely was. Over the past 10+ years as a root cause practitioner, I have learned so much about harmful aspects of food and how it’s grown. Actually, I can probably tell you something negativ
The โ˜€๏ธis your body's bff!! "But wait, the sun gives you cancer!!" I am not going to go down that rabbit hole, but I will tell you why you should think about allowing for more sun exposure in your life: โ˜€ Your mitochondria (energy factor
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Is your child dealing with behavioral issues? Do their tantrums seem ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ? If you sense there is something going on beyond normal emotional frustrations of a kid, you may want to dive deeper. The best place to start is always going to b
Misconception ๐Ÿ“ฃ Roundup!

Carbohydrate Needs During Pregnancy + 5 Tips to Balance Blood Sugar

pregnant belly.jpg

Although I do not claim to be an expert in this topic, I can certainly speak with confidence from my own research and experience what I have found to be true regarding carb intake during pregnancy. 

First of all, I think women are often very mislead with the guidelines that have been published regarding ideal carbohydrate intake during pregnancy. Currently, it is recommended pregnant women get 50-60% of their calories from carbohydrates. For an 1800 calorie diet, that is 225-270 g per day or 6 servings PER MEAL! Recommendations for woman diagnosed with Gestational Diabetes, meaning she is having a hard time controlling her blood sugar without the assistance of exogenous insulin, is recommended to consume about 180 g of carbohydrate which is or 4 servings per meal.  This may look like 1 apple, 1 piece of bread, 1/2 potato, and 1/2 cup of beans.....all in a single meal, before protein, fat, and vegetables are added.  Both of these recommendations are alarmingly high, especially for someone like me who pre-pregnancy was eating a low-carbohydrate diet.

So then if not 60 g per meal, what IS the right amount of carbohydrate for a pregnant woman? The answer unfortunately is not entirely straight forward. First of all, like with all nutritional recommendations, its going to be different for every single person. Everyone has a different tolerance to how much carbohydrate they can consume. The other factor which is not well know is that insulin levels naturally vary from trimester to trimester. In the first trimester, insulin production goes up exponentially in most women, allowing for an easier time processing through higher amounts of carbohydrate than normal. I find this fascinating considering this is the time most women are most often nauseous and have a hard time eating anything other than bread and potato chips, (I know I did), and the body knows to compensate! The first trimester is also the time of highest cell replication, turning the zygote into an embryo, which requires very high levels of glucose and therefore more carbohydrates in the diet. 

What is also not well known, is that in the third trimester, many women become insulin resistant as the production of insulin plummets, leading to 20% of women getting Gestational Diabetes (GD).  This is also about the time during the pregnancy that the Glucose Tolerance Test (GGT) is often administered. The GGT is the diagnostic test to determine whether a momma has GD or not.  A staggering number of women fail the first hour long GGT, which is not surprising considering they are drinking 50 g of straight sugar (along with food dyes and other scary ingredients) at a time when their insulin is lowest!

The most important thing to take away from all of this information about insulin fluctuations and carbohydrate needs, is that intuitive eating is crucial during pregnancy and that you must listen to your body and give it what it needs. An integrative dietitian can help you navigate the waters so you can be confident in your diet that will ultimately help grow your sweet baby!

I can say that from my experience keeping carbs low (about 60-75 grams/day) later in the pregnancy has been advantageous. As someone who pre-pregnancy was eating a Ketogenic diet, I had trained my body to use much less insulin. This lead to an even higher sensativity to carbohydrates in my third trimester as seen by slightly elevated fasting blood glucose levels. Increasing workouts (to burn excess blood sugar) and bringing my carbs a bit lower has made me more energetic and lead to fasting blood sugars in the 70s and 80s. 

Please be sure to consult with a dietitian or physician before making any drastic changes to your diet! This information is meant to inform, not to treat or act as medical advice. 

Top 5 Tips to Balance Blood Sugar, Naturally! 

  • Always eat carbohydrate foods paired with a fat and or protein

  • Focus on carbs from whole food sources, ditch the processed foods and added sugars

  • Eat small meals every 3-4 hours to prevent the liver from dumping additional sugar into the blood stream 

  • Get moving! Walking after meals and resistance training will lower fasting blood sugars

  • Get more sleep! Lack of sleep can lead to higher blood sugar, more stress, and more cortisol which are not good for the babe!

If you want to know what a balanced day of food looks like to keep blood sugar stable while pregnant, just fill out the info below and I will send you a guide!

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!

COME SAY HI ON INSTA!

This is 39! ๐Ÿฅณ In true Gemini โ™Š๏ธ fashion I like to celebrate the whole month long. Recap so far: 1. Excited for “Date night” ๐Ÿคณ 2. Birthday Buff ๐Ÿ”(keto style) 3. 103 degrees in June 4. Shopping with momma ๐Ÿฅ‚ 5. Surprise run in & t
I saw this in my inbox and had to smile….. This is my latest Realign client checking off her wellness to-do list like a champ ๐Ÿ’ช And because of her initiative, she is going to get the results she is after. She….. โœ”๏ธIs showing up for
Nature’s best probiotic can be found simply by eating a wide variety of seasonal produce to feed your gut diversity and create resilience! Extra points for ferments like kimchi + sauerkraut. And if these foods create fermentation in your belly
Round Top girls’ weekend cabin nature escape + treasure hunting. There are few combos that are this juicy + magical โœจ
Navigating gut health can be the wild west! It’s also the ๐Ÿ”‘ to overall health. And I know it can be overwhelming. There are SO many factors that can cause bloat, IBS-C, IBS D, cramps, nausea, reflux etc! This topic is near and dear to me. Gr
Are you Keto Curious?๐Ÿฅฉ๐Ÿฅ‘๐Ÿง€ Ketosis may be very "last year" in the wellness world but I am here for allllll the keto content/research. Due to the trendy nature of diets, certain approaches to eating go in and out of style. I was guilty of
Are you living in constant fear of your diet? I definitely was. Over the past 10+ years as a root cause practitioner, I have learned so much about harmful aspects of food and how it’s grown. Actually, I can probably tell you something negativ
The โ˜€๏ธis your body's bff!! "But wait, the sun gives you cancer!!" I am not going to go down that rabbit hole, but I will tell you why you should think about allowing for more sun exposure in your life: โ˜€ Your mitochondria (energy factor
All that NEW NEW!! New years are always good for some shifts in energy and feelings of a fresh start. This year I have taken a different approach and reallllly eased into things. (Proof: its February and I am just posting about the New Year ๐Ÿ˜†) Th
Is your child dealing with behavioral issues? Do their tantrums seem ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ? If you sense there is something going on beyond normal emotional frustrations of a kid, you may want to dive deeper. The best place to start is always going to b
Misconception ๐Ÿ“ฃ Roundup!

Boost Brain Power!

thinking

When it comes to cognition, many people are plagued by brain fog, feelings of lassitude, and overall sense of BLAH! What many people don't know is how drastically diet and lifestyle can improve these symptoms and help you get back to feeling vibrant and lucid!

Below are my top factors to Boost your Brain!

  • Eat more fat  + Reduce Carbohydrate intake, especially from processed foods and sugar

    • Studies show that a diet high in health fats (avocado, coconut oil, grass-fed butter, nuts and seeds) and low in sugar help fight inflammation, a number one cause of brain fog and cognitive decline.

    • Aim for 90-120 g of carbohydrate per day as a first goal, with carbohydrates coming from whole food, fibrous sources.

  • Get more sleep!

    • Inadequate sleep will cause a domino effect of health issues including: fatigue, weight gain (from elevated cortisol), irritability, hormonal imbalance, depression, etc!

    • Our endocrine system re-sets while we sleep and we burn more fat when we sleep then any other time; adequate sound sleep is a crucial pillar of health.

    • Aim for 7-8 hours a night and be sure to turn off blue-light devices at least an hour before bed.

  • Hydrate

    • A 2013 study printed in the Journal of the Clinical Autonomic Research Society reported that dehydration was one of the most common triggers of brain fog.

    • Add fruit, herbs, and other flavor enhancers like cucumber to your water to increase electrolytes and help you drink more!

    • Aim for drinking at least half of your body weight in fluid oz of water (ie 150# woman needs to drink 75 oz/day)

  • Fight Inflammation (Eliminate food intolerances)

    • Inflammation is a main culprit for brain fog symptoms and robs you of feeling like yourself! Inflammation is also tied to mental disorders like depression, Alzhemierโ€™s disease, dementia and insomnia.

    • Eating an array of colorful fruits and vegetables will help increase your intake of anti-oxidants which fight free radical damage and therefor inflammation! Think "eat the rainbow" and ensure at least 4 colors on your plate at each meal

    • If you suspect food allergies or intolerances, contact us about the MRT test.

  • Consider L-theanine!

    • L-Theanine is an amino acid and natural treatment alternative for both ADHD and ADD in children and adults and can help address anxiety, insomnia, depression and more.

    • L-Theanine increases the production of alpha brain waves, those which promote concentration and state of calm, similar to what we experience in deep meditation

    • Purchase today from my supplement dispensary

Carli

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!

This is 39! ๐Ÿฅณ In true Gemini โ™Š๏ธ fashion I like to celebrate the whole month long. Recap so far: 1. Excited for “Date night” ๐Ÿคณ 2. Birthday Buff ๐Ÿ”(keto style) 3. 103 degrees in June 4. Shopping with momma ๐Ÿฅ‚ 5. Surprise run in & t
I saw this in my inbox and had to smile….. This is my latest Realign client checking off her wellness to-do list like a champ ๐Ÿ’ช And because of her initiative, she is going to get the results she is after. She….. โœ”๏ธIs showing up for
Nature’s best probiotic can be found simply by eating a wide variety of seasonal produce to feed your gut diversity and create resilience! Extra points for ferments like kimchi + sauerkraut. And if these foods create fermentation in your belly
Round Top girls’ weekend cabin nature escape + treasure hunting. There are few combos that are this juicy + magical โœจ
Navigating gut health can be the wild west! It’s also the ๐Ÿ”‘ to overall health. And I know it can be overwhelming. There are SO many factors that can cause bloat, IBS-C, IBS D, cramps, nausea, reflux etc! This topic is near and dear to me. Gr
Are you Keto Curious?๐Ÿฅฉ๐Ÿฅ‘๐Ÿง€ Ketosis may be very "last year" in the wellness world but I am here for allllll the keto content/research. Due to the trendy nature of diets, certain approaches to eating go in and out of style. I was guilty of
Are you living in constant fear of your diet? I definitely was. Over the past 10+ years as a root cause practitioner, I have learned so much about harmful aspects of food and how it’s grown. Actually, I can probably tell you something negativ
The โ˜€๏ธis your body's bff!! "But wait, the sun gives you cancer!!" I am not going to go down that rabbit hole, but I will tell you why you should think about allowing for more sun exposure in your life: โ˜€ Your mitochondria (energy factor
All that NEW NEW!! New years are always good for some shifts in energy and feelings of a fresh start. This year I have taken a different approach and reallllly eased into things. (Proof: its February and I am just posting about the New Year ๐Ÿ˜†) Th
Is your child dealing with behavioral issues? Do their tantrums seem ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ? If you sense there is something going on beyond normal emotional frustrations of a kid, you may want to dive deeper. The best place to start is always going to b
Misconception ๐Ÿ“ฃ Roundup!