6 health supplements you should take when pregnant

6 health supplements you should take when pregnant

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    According to the Australian Journal of General Practice, dietary supplements for pregnancy are recommended in the following circumstances:
    
    All pregnant women should take supplements containing:

    1. Folic acid 400-500 micrograms per day for at least one month prior to pregnancy, and for 12 weeks after falling pregnant (important to prevent neural tube defects like spinal bifida and anencephaly - a severe congenital deformity that results in an underdeveloped brain and skull). It is important to note that some women include those who are obese and those with gestational diabetes may require a higher 5mg daily dose of folic acid.
    2. Iodine 150 micrograms daily during pregnancy and while breastfeeding (important for production of thyroid hormone and development of the baby's brain)


    In addition, it is important to take supplements to treat:

    1. Vitamin D deficiency (affects nearly 60% of women at the end of winter)
    2. Iron deficiency (23% of non-pregnant women do not get enough iron from their diet to meet demands)
    3. Inadequate B12 intake (common in vegans and vegetarians)
    4. Inadequate calcium intake (73% of women do not consume enough calcium in their diet)


    References:
    1. Pre-conception care - Australian Journal of General Practice https://www1.racgp.org.au/ajgp/2018/july/preconception-care
    2. Australian Health Survey: Usual Nutrient Intakes, 2011-12 financial year [Internet]. Australian Bureau of Statistics. 2021 [cited 17 May 2021]. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release
    3. Daly R, Gagnon C, Lu Z, Magliano D, Dunstan D, Sikaris K et al. Prevalence of vitamin D deficiency and its determinants in Australian adults aged 25 years and older: a national, population-based study. Clinical Endocrinology [Internet]. 2012;77(1):26-35. Available from: https://pubmed.ncbi.nlm.nih.gov/22168576/

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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.