1 in 3 pregnant women take too much folic acid and iron

1 in 3 pregnant women take too much folic acid and iron

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    Fact: Study shows many pregnant women DON'T GET ENOUGH vitamins and minerals despite taking dietary supplements. A third of pregnant women TAKE TOO MUCH folic acid and iron.

    A cross-sectional analysis of a of just over 1000 pregnant women considered representative of the average US population found that many women don't get enough vitamins and minerals despite 69% of them taking dietary supplements. It also found that around a third of pregnant women take too much folic acid and iron, in excess of the Tolerable Upper Limit (TUL), and that more than 40% of women are not meeting the minimum recommended dietary intake for magnesium, vitamin D, and vitamin E.

    While supplementation with folic acid and iron is important, this study highlights the need to review dietary supplements that contain more than the recommended doses of some nutrients while not providing sufficient amounts of others.

    Folate is one of the most important supplements recommended in pregnancy supplements and the recommended dose in Australia is around 400 to 500 micrograms per day for the majority of people. It is important to note that some people who are at higher risk of deficiency might require higher doses, but most people will benefit from taking folate supplements in this dosing range. Likewise, it is important not to overdose in excess of the recommended daily dose.

    Source:
    Bailey R, Pac S, Fulgoni V, Reidy K, Catalano P. Estimation of Total Usual Dietary Intakes of Pregnant Women in the United States. JAMA Network Open [Internet]. 2019;2(6):e195967. Available from: https://jamanetwork.com/journals/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.