Why You Shouldn’t Take a Prenatal Vitamin… and What to Do Instead

Are Prenatal Vitamins Safe? And Alternatives to Prenatal Vitamins

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Practically every pregnancy book that’s available to the mainstream reader has the same advice for pregnant women: take a prenatal vitamin. Ideally, take the prenatal vitamin before getting pregnant, and if you weren’t taking it before pregnancy, start taking one right away. A select few books discuss what you’re actually taking in that prenatal vitamin and why it (should) be good for you and your baby. Very few authors of pregnancy books (almost none, in fact) are up-to-date on their information on vitamin and mineral supplementation in general, and thus, the information in the “Nutrition and Supplementation” sections of these books tends to be scanty. 

As someone who clings to vitamin and mineral supplementation as a first line of defense/prevention against practically all manners of health problems (and for good reason, supplements work), as I was reading up in preparation for pregnancy, these sections of the books I was reading bothered me. How on earth could there possibly be so little information about one of the most important things about pregnancy? 

My first response when my husband and I first started thinking about starting to try to conceive was to go out and buy a prenatal vitamin, and then take it religiously. And indeed, for a few months, I did. Then, I decided to take a real, face-the-facts look at what was actually inside that prenatal vitamin. What I discovered shocked me. 

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Here’s what I was getting from 2 prenatal supplement capsules:

• Hydrolyzed collagen - 300mg
• Calcium - 100mg
• Magnesium - 100mg
• Potassium - 100mg
• Vitamin C - 100mg
• Vitamin E - 100mg
• Papaya - 70mg
• Niacin / Vitamin B3 - 25mg + 300mcg (yes, there were 2 separate entries for this one, single nutrient, which is alone a little suspicious)
• Zinc - 20mg
• Iron - 20mg
• Vitamin B5 - 20mg
• Vitamin B2 - 18mg
• Vitamin B1 - 15mg
• Vitamin B6 - 10mg
• Folic Acid - 400mcg
• Iodine - 200mcg
• Selenium - 100mcg
• Vitamin K1 - 30mcg (I’m assuming that the vitamin K was vitamin K1 and not K2, since this wasn’t specified in the ingredients)
• Vitamin B12 - 12mcg
• Vitamin D3 - 10mcg

To my eyes at the time, this prenatal vitamin brand had seemed like a decent prenatal supplement. But let me break down the irredeemable problems in this particular supplement (keeping in mind that every prenatal is different, but that the vast majority of them are likely to have a very similar profile):

1. This supplement contains calcium AND vitamin D3, yet no vitamin K2. This is a major problem for anyone, but especially for a woman who’s trying to conceive or who is pregnant already. I wouldn’t take a calcium supplement, since I now know that we get more than enough calcium through our diets, and that the vast majority of us are likely to be exposed to certain insecticides and other chemicals that may unnaturally increase our calcium levels from time to time (read more about this here). High calcium levels and vitamin D3 levels, combined with no vitamin K2 in the supplement means that blood calcium levels will be allowed to spiral out of control, leading to calcium buildup in the blood vessels as well as calcifications of the soft tissues and organs. This means calcifications in the pineal gland, ovaries, uterus, etc.. It means that calcification of the placenta can occur which can have serious consequences. Taking a calcium supplement with a vitamin D supplement can lead to calcification of blood vessels throughout the body to impede normal blood flow to the baby as well as to the mother’s brain, heart, and organs. So, this supplement (and let’s be real, most other prenatals) could actually cause more problems than it's worth when taken over the long term.  

Read more about the harmful effects of vitamin D supplementation without vitamin K2 during pregnancy here. 

1. Second problem… papaya. Papaya has no place in a prenatal supplement. Papaya seeds and green papaya in particular are known abortifacients. While it’s difficult to say what kind of papaya they included in this supplement, I wouldn’t want to take my chances. The same companies that fund articles about how papaya fruit is harmful during pregnancy also put papaya in prenatal supplements. 

Read more about papaya as an abortifacient fruit here.

1. The next problem is the amount of vitamin C in this supplement. A dose of 100 mg is a meager amount of vitamin C for a pregnant woman, especially when you consider the profound benefits of supplementing with higher doses of vitamin C during pregnancy, as well as the vital need for vitamin C when it comes to building blood at the beginning stages of pregnancy. In addition, for those consuming the average western diet, vitamin C is in pretty short supply in the diet, making supplementation with vitamin C even more important. 

You can read more about how vitamin C supplementation is beneficial during pregnancy at this link.

1. There is also a woefully low amount of iodine in this prenatal product. Honestly, I was impressed they included iodine at all (given Big Pharma’s agenda to remove iodine in favor of promoting disease in the general population), but this amount in this prenatal is far lower than what a pregnant woman (or a woman who’s trying to conceive) should be taking. A dose of 200 mcg (micrograms) of iodine is nothing. I routinely take between 25-50 mg (milligrams) on a daily basis. In the United States and other countries where bromine and fluorine are in the water, the clothes you buy, and even some medications or foods, iodine supplementation at a higher dose is absolutely essential. 

Read more about how bromine and fluorine interfere with iodine absorption at this link.

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Women who don’t have enough iodine in their diet or via supplementation are more likely to have trouble getting pregnant in the first place, but they also are more likely to miscarry or have health problems during their pregnancy. Babies born to iodine-deficient mothers are less intelligent and there are associations between insecticide exposure and the development of autism in offspring.

1. The fact that this supplement includes selenium is positive, since selenium is essential for iodine absorption, and it also increases vitamin E’s powers in the body, but the ideal dose is 200 mcg daily, not 100 mcg for non-pregnant women. Pregnant women need at least 200 mcg of selenium daily to protect the thyroid gland from free radicals that can develop as a result of higher levels of thyroid hormone production.
2. The vitamin B6 level in this prenatal could also be better; in order for the brain to manufacture and utilize various neurotransmitters, it requires a minimum of 25 mg of vitamin B6 daily. This prenatal contains only 10 mg. Vitamin B6 can help women experience less morning sickness and indeed, doctors prescribe a combination of vitamin B6 with doxylamine / Unisom for morning sickness though exposure to doxylamine during pregnancy is correlated with the development of childhood cancers and pyloric stenosis in the scientific literature. A daily dose of 100 mg of vitamin B6 is closer to the proper amount of this vitamin during pregnancy and it should definitely be in the pyridoxine hydrochloride (HCl) form for best results against morning sickness.
3. The best form of folate for a pregnant woman is methyl folate. Why is this? First of all, FOLATE is a natural form of the synthetic folic acid found in this prenatal. Second, methyl folate is already methylated, so the body is able to utilize it right away. Women who have a genetic predisposition that makes it difficult for them to methylate nutrients like folate will also be able to absorb this form of folate, whereas they may not be able to actually use synthetic folic acid or even non-methylated folate. Since folate is so important for the development of the baby’s brain and spinal cord during the first few months of pregnancy, this is obviously a crucial point. Also, synthetic folic acid supplementation without exposure to natural folate and/or methylated folate during pregnancy has been correlated with the later development of autism.

Additionally… women who are trying to conceive or who are already pregnant should actually be receiving a daily dose of at least 800 mcg of folate daily, which is twice that of what’s in this prenatal. Ideally, women should take 15 mg of methylfolate daily during pregnancy since folate is no longer found in genetically modified, staple foods like corn, wheat, and soy. 

Read more about the lack of folate and other nutrients in GMO foods here.

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1. Finally, let’s consider the important nutrients that are lacking in this prenatal supplement: choline, inositol, vitamin K2, beta-carotene (the natural and inactivated form of vitamin A), trace minerals (such as manganese, lithium, boron, etc.), biotin, copper (yes, copper, this supplement contains zinc, and since a woman would take this long term, she therefore risks developing a copper deficiency if copper is not included), and L-cysteine.

So as you can see, prenatal vitamins are lacking some pretty important nutrients. As I analyzed this prenatal supplement, I thought about maybe taking more than 2 capsules, you know, to get more of certain nutrients. But this posed a problem, since I didn’t want to take in too much iron, and I definitely didn’t want to be supplementing with any calcium, and certainly not with calcium and vitamin D3, without any vitamin K2. So eventually, I had to do away with the prenatal vitamin completely and establish a different supplementation protocol using individual nutritional supplements

I acknowledge that buying individual nutritional supplements costs more, and that it can sometimes be difficult to keep up with taking pills when you have morning sickness, if you’re fatigued, or if you have other children or a job that you have to keep up with. However, I believe that this is the best way to make absolutely sure that your body is getting the nutrients that you and your baby need, without any of the nutrients that you don’t need in a supplement. I’ve made sure to make note of some the MOST IMPORTANT nutrients, and I’ve also tried to include alternative options to supplementation for women who a) absolutely cannot afford a certain supplement, or b) can’t stomach another pill (due to morning sickness, not just because you don’t want to take pills) but want to make sure that they’re receiving the nutrients they need in a day to take care of both themselves and their growing baby. 

Beta-Carotene / Vitamin A

Vitamin A is a fat soluble vitamin that plays a role in eye health, skeletal health, skin health, and immune system function, and is crucial for both pregnant women and a growing fetus. Beta-carotene is the inactivated form of vitamin A that must be converted to retinol, the vitamin’s active form, in the body. While some people may choose to take retinol supplements in cases of true clinical vitamin A deficiency, for most pregnant women, a beta-carotene supplement is the safest and most effective choice, since it’s difficult to take too much beta-carotene (the body will simply excrete any extra that it doesn’t use). 

Note that retinol supplements, when taken in excessively high doses during the first months of pregnancy, have been associated with spontaneous abortion and malformations of the fetal cardiovascular system and central nervous system. However, beta-carotene has not been associated with these adverse outcomes. In general, retinol carries some risks, since, as a pre-formed, fat-soluble vitamin, it is possible to take too much retinol. On the other hand, beta-carotene behaves more like a water-soluble nutrient, like the B vitamins, and is very difficult to “overdose” on (meaning that beta-carotene doesn’t carry the same risks as retinol). 

In pregnancy, vitamin A plays the following important roles in fetal growth and development, and in the health of the mother:

• Iron mobilization/usage and anemia prevention
  • Some studies indicate that vitamin A supplementation during pregnancy can help increase hemoglobin levels, thus preventing the development of anemia.
• Improves immune response in the mother
• Prevents growth retardation
• Prevents night blindness
• Supports the development of the fetal skeleton
• Encourages development of fetal immune system
• Prevents early miscarriage
• Decreases the risk of congenital malformations
• Decreases the risk of gestational diabetes in the mother
• Supports development of the fetal pancreas
• Encourages normal development of the fetal inner ear (and prevents later risk of hearing loss due to lesions or diseases of the inner ear and auditory nerves)
• Decreases the risk of schizophrenia
  • Vitamin A deficiency in the mother during the second trimester of pregnancy is associated with a 3-times higher risk of schizophrenia or related disorders in the child later on.
• Lowers risk of the baby being born with a congenital diaphragmatic hernia
• Supports fetal kidney development
  • Severe vitamin A deficiency is associated with complete lack of development of one or both kidneys in the fetus. Mild vitamin A deficiency has been shown to lead to decreased fetal kidney weight and fewer nephrons. 

Vitamin A is especially important during the final quarter of pregnancy, since fetal requirements for this nutrient increase as the baby grows at a more rapid rate. Additionally, women who have been diagnosed with gestational diabetes, who had diabetes mellitus even prior to pregnancy, or who are struggling with an active infection should pay extra attention to their vitamin A levels since women in these situations tend to have a higher risk of vitamin A deficiency. 

Foods that are rich in vitamin A include most vibrant orange colored vegetables (carrots, sweet potatoes, pumpkins, etc.), grass-fed dairy products, cod liver oil and other fish oils, and liver meat (preferably grass-fed), as well as spinach, kale, and mango. Red palm oil and the Brazilian Buriti fruit are also especially rich sources of carotenoids. 

For women who can’t afford beta-carotene supplements, or who would prefer to take fewer supplements each day, cod liver oil is an excellent source of vitamin A, as well as other fat-soluble nutrients. It can be combined into salad dressings, smoothies, or just taken directly as a spoonful of oil (many cod liver oils are lemon flavored, and actually don’t taste fishy at all). Organic, grass-fed liver meat is also an excellent source of vitamin A for women who would prefer an alternative to pills. 

In supplement form, vitamin A should be taken at a daily dose of 25,000 IU of beta-carotene daily. Take it with your other fat-soluble vitamin supplements, preferably with a meal that also contains fats, to enhance absorption (if you struggle with nausea or other gastrointestinal symptoms, taking fat-soluble vitamins with a meal can also make these supplements easier to take and less likely to cause discomfort). 

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The B-Complex Vitamins

Vitamin B1 / Thiamine

Thiamine, otherwise known as vitamin B1, is a B-complex nutrient that’s important for multiple reasons when it comes to both maternal and fetal health. A deficiency in thiamine can manifest in a few different ways, including as nervous system disturbances and gastrointestinal disturbances. Read more about how vitamin B1 is commonly misdiagnosed as another disease at this link. 

During pregnancy, women have a higher requirement for vitamin B1 than usual. This is especially true during the third trimester, and in particularly severe cases of morning sickness like hyperemesis gravidarum, since thiamine can be depleted by excess vomiting. During lactation, women’s needs are also higher than usual because the body prioritizes the transference of thiamine into the breastmilk (and the baby’s access to thiamine) over the woman’s own need for thiamine. Thus, she must be sure to eat or take an adequate amount in order to prevent the development of a deficiency. 

Note that in infants, thiamine deficiency has been linked to impaired brain growth and sudden infant death syndrome (SIDS). Vitamin B1 is also used regularly in hospital settings as part of a treatment protocol for sepsis during pregnancy. 

Vitamin B1 is found in foods like peas, lentils, beans and other legumes, some nuts (like pecans, for example), nutritional yeast, wheat germ, and whole grains. It should be taken in supplement form as part of a B-100 supplement.

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Vitamin B2 / Riboflavin

Vitamin B2 is also known as riboflavin. During pregnancy, riboflavin is required in order to support fetal bone, nerve, and muscle development, as well as the development of the baby’s skin and eyes. Riboflavin similarly supports the same areas of the mother’s body (bones, nerves, eyes, skin, muscles) during pregnancy. In addition, studies have shown a correlation between a vitamin B2 deficiency and the development of preeclampsia, so sufficient intake of riboflavin on a daily basis during pregnancy may be a factor that helps prevent this condition from developing in the first place. 

Recent research also has shown that riboflavin deficiency during pregnancy may lead to the development of neonatal multiple-acyl-CoA-dehydrogenase deficiency, otherwise known as neonatal MADD. Infants with neonatal MADD may display lactic acidosis and hyperglycemia, and have problems metabolizing fats, carbohydrates, and proteins. Ultimately, this suggests that riboflavin deficiency during pregnancy leads to issues with the metabolism of the infant. Taking a vitamin B2 supplement and eating a diet that includes some animal proteins can help prevent these problems from developing. 

Food sources of riboflavin include grass-fed dairy products, free-range chicken and grass-fed beef, wild salmon, mushrooms, dark leafy green vegetables, sweet potatoes, and almonds. Like with vitamin B1, in addition to eating healthfully, also supplement with vitamin B2 by taking a vitamin B-100 supplement. 

Women who follow a vegan or vegetarian diet are much more likely to have or develop a riboflavin deficiency. At a dose of 400 mg per day, riboflavin has been known to help prevent migraines, so women who suffered from migraines before pregnancy, or who now are experiencing migraines after becoming pregnant, may benefit from taking a daily dose of 400 mg daily when they feel a migraine coming on. As a water-soluble nutrient, studies have shown that riboflavin is extremely nontoxic, even during pregnancy.

Vitamin B3 / Niacin

Niacin, vitamin B3, is an extremely important nutrient for health during all stages of life. This nutrient is essential for energy production, DNA production, and cellular growth and communication, among other actions. During pregnancy, niacin supplements have been shown to help prevent birth defects and the incidence of miscarriage. Specifically, niacin deficiency has been linked to heart defects, kidney defects, and vertebral defects, though it may also be linked to abnormalities in the limbs, esophagus, anus, or trachea.

In the form of nicotinamide, vitamin B3 has also been shown to be both a treatment and preventative medicine for preeclampsia during pregnancy. The same study that demonstrated this also showed that nicotinamide supplementation extended the pregnancy period (thus helping prevent preterm birth) and improved fetal growth in fetuses whose mothers had preeclampsia. 

Since studies have shown that approximately 60% of pregnant women have lower-than-normal levels of niacin by the third trimester, supplementing with this nutrient is essential in order to maintain adequate levels throughout the entire pregnancy, as well as to ensure that the mother has sufficient stores following the birth.

Vitamin B3 can be taken as part of a vitamin B-100 supplement. Foods that are rich in vitamin B3 include free-range chicken and turkey, grass-fed beef, wild salmon, peanuts, brown rice, sweet potatoes, avocados, and more. Although there are plant-based sources of niacin, the best and richest sources of this nutrient are found in meat products.

Vitamin B5 / Pantothenic Acid

Vitamin B5 is one nutrient that is legitimately difficult to become deficient in. However, that doesn’t mean that vitamin B5 isn’t important. Indeed, vitamin B5’s roles in the production of sex hormones and stress hormones, in the metabolism of carbohydrates and fats, and in the synthesis of cholesterol are extremely important. Some research also suggests that vitamin B5 may help prevent leg cramps during pregnancy. 

Vitamin B5 is found in a wide variety of foods, which is part of the reason why it’s more difficult to become deficient if you eat a healthy, well-rounded diet. Some of the foods that contain vitamin B5 include sunflower seeds, free-range chicken breast, cauliflower, avocado, bananas, organic corn, oats, and whole grains. If you take a vitamin B-100 supplement, this will also contain some vitamin B5.

Vitamin B6 / Pyridoxine

A lot of pregnancy books talk about the possible role of vitamin B6 deficiency in causing morning sickness; indeed, some studies show that vitamin B6 supplementation can help reduce morning sickness symptoms for some women. But this B-complex nutrient also plays a lot of other vital roles during pregnancy for both the mother and the fetus. 

Iron deficiency is a common problem during pregnancy. In many cases, a quality iron supplement can correct this problem, but for some women, iron supplementation doesn’t resolve iron deficiency anemia. In these situations, studies have shown that the addition of vitamin B6 supplements, along with the iron supplements, ultimately helps women with iron deficiency to overcome anemia. Vitamin B6 deficiency isn’t all that uncommon during pregnancy, especially by the 3rd trimester, and supplementing with this nutrient throughout pregnancy can help prevent anemia as well as other symptoms of vitamin B6 deficiency.

Other studies show that vitamin B6 deficiency can also contribute to hyperglycemia during pregnancy and the development of gestational diabetes. Deficiency in tryptophan, an essential amino acid, has also been associated with an increased risk of gestational diabetes (this is particularly interesting to our discussion of the B-complex nutrients since, in fact, almost all of our dietary vitamin B3 comes from the conversion of tryptophan into niacin).

Vitamin B6 deficiency is also associated with a higher risk of preeclampsia, gestational carbohydrate intolerance, and neurological diseases in infants. 

VItamin B6 can be taken as part of a B-100 supplement. You can also consume it in foods like beans and legumes, spinach, free-range chicken and turkey, hazelnuts, brown rice, bananas, sunflower seeds, sweet potatoes, and avocados. 

Vitamin B7 / Biotin

Biotin isn’t always categorized as a B-complex vitamin, but here I’ve chosen to include it as vitamin B7. Biotin deficiency is extremely common during pregnancy, so taking a supplement and being sure to include biotin rich foods in your diet is crucial during this time. 

Some research suggests that proliferative cells, or cells that are rapidly dividing, may have a biotin requirement that’s 5 times higher than regular, inactive cells. In addition, placental transfer of biotin is low in comparison with other nutrients. This means that, although the mother may not show physical signs of a biotin deficiency, that even a mild deficiency in this nutrient could be detrimental to her baby. Biotin supplementation (and the consumption of biotin rich foods) can help prevent skeletal malformations and problems with lipid metabolism, prostaglandin metabolism, and polyunsaturated fatty acid metabolism in the fetus.

In the mother, biotin deficiency may also lead to impaired immune function and problems with the metabolism of amino acids, the synthesis of fatty acids, and the production of glucose.

Biotin is included in most B-100 supplements in adequate quantities. You can also consume biotin in foods like oats, legumes, cauliflower and broccoli, blackstrap molasses, mushrooms, nuts, egg yolks (the whites contain avidin, an antinutrient that binds with biotin), free-range chicken, and raspberries. 

Vitamin B9 / Folate

If there’s any one nutrient that women know they need to take before and during pregnancy, it’s vitamin B9, otherwise known as folate. This nutrient is known to help lower the risk of spina bifida and other fetal defects, like cardiac defects, neurological defects, and orofacial clefts, as well as to help the mother’s body produce enough blood to support both her and the fetus during the pregnancy. Besides these more well-known benefits of folate supplementation during pregnancy, folate is also known to help prevent preeclampsia, abruption placentae, spontaneous abortion, and intrauterine growth restriction (IUGR). 

I want to make a special note here that foods that are not completely organic will not contain folate. This is because GMO foods do not follow the Shikimate pathway, an essential chemical process that organic plants complete that ultimately produces nutrients like folate, as well as others like vitamin K1, vitamin K2, tryptophan, and tyrosine. Because GMO foods don’t follow the Shikimate pathway, they don’t produce these nutrients. Thus, only organic foods contain folate. Due to the current nature of the food supply in most places in the world, it’s difficult to know for certain whether a food is organic or not, which makes the importance of supplementing with folate during pregnancy that much more important. Read more about this problem here.

While the B-100 supplement you should include as part of your supplementation protocol will contain some folate, you should also take a methyl-folate supplement of at least 800 mcg daily during pregnancy. Consider taking methylfolate at a dose of 15 mg per day during pregnancy to ensure that you meet your dietary needs for this crucial nutrient. Methyl-folate is a natural, more bioavailable form of this vitamin that is better absorbed and utilized by the body. In addition, women who have the MTHFR gene (it’s likely that you don’t know if you have this gene or not) must take this form of vitamin B9 to ensure that they’re getting adequate levels of folate. Vitamin B9 is also found in organic foods like lentils, peas, spinach, eggs, grass-fed beef liver, and nuts. 

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Vitamin B12 / Methylcobalamin

Last but not least, let’s discuss vitamin B12. Vitamin B12 deficiency is a serious, serious problem, but this is especially true for women who are pregnant. During pregnancy, not only are the woman’s requirements for vitamin B12 higher, but vitamin B12 levels have been shown to fall as pregnancy progresses and the fetus starts to require more of this nutrient as well. Beyond the regular manifestations of vitamin B12 deficiency, women who are pregnant also must consider the following fetal and maternal effects of a deficiency in this nutrient: 

• Neural tube defects
• Failure to thrive
• Developmental delays
• Hypotonia / Low muscle tone
• Ataxia / Loss of control of body movements
• Anemia
• Low birth weight
• Increased risk of insulin resistance in the child
• Increased risk of obesity in the child
• Increased risk of fetal heart defects
• Increased risk of impaired cognitive functions in the child
• Increased risk of preeclampsia, gestational diabetes, recurrent pregnancy loss, preterm delivery, and macrocytosis (larger-than-normal red blood cells)

After birth, vitamin B12 deficient mothers may end up passing this deficiency onto their children. Vitamin B12 deficiency in infants and children can lead to developmental abnormalities and serious (and irreversible) neurological damage. Health problems like autism, ADHD, speech delays, brain atrophy, colic, and more are all directly linked to vitamin B12 deficiency during infancy and young childhood. Read more about the different manifestations of vitamin B12 deficiency in both children and adults in this article.

Women who are vegan or vegetarian during pregnancy are at particular risk of becoming deficient in this nutrient. In fact, the risk of deficiency is so high for these women (especially if they were vegan/vegetarian before pregnancy, too) that I’m strongly against following a vegan diet during pregnancy. All of the research I’ve done on nutrition tells me that, realistically, it’s not possible to follow a vegan diet and for the mother and baby to actually be healthy, and to be able to maintain health over the long term. 

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Preferably, women who are trying to conceive, who are pregnant, and or who are breastfeeding should follow a varied diet that includes animal proteins in some form or another at least once every day. Eating at least 1 free-range egg per day is a good minimum to follow. You could also include a glass or bowl of free-range chicken broth or bone broth per day, a weekly or bi-weekly chicken breast, or some goat’s milk cheese or milk. As some ideas, include some eggs in baked goods, add some bone broth into otherwise plant-based soups, or make a veggie pizza with goat’s cheese, to help ensure that you’re getting enough animal proteins even if you’re not craving them directly.

Some women may prefer to eat fewer animal proteins or more at different times during their pregnancy; indeed, some systems of healing and medicine acknowledge that the metabolism of certain individuals is different, and that some people may need more animal proteins while others need more plant-based foods. The important thing is that you get sufficient amounts of high quality, healthy animal protein every day in order to prevent vitamin B12 deficiency (and also to prevent deficiencies in other nutrients that require vitamin B12 for proper metabolism). 

Though a B-100 supplement does contain natural vitamin B12 as methylcobalamin, a lot of these contain this nutrient in its synthetic form, cyanocobalamin. Ideally, get a dedicated sublingual vitamin B12 supplement that contains natural methylcobalamin, and take this daily. Women with anemia or who suspect that they may already be harboring a true deficiency in this nutrient should consider getting a vitamin B12 injection in addition to taking a daily supplement. If you don’t have access to vitamin B12 injections or IV therapies, you may also combine vitamin B12 with DMSO as described in this article to help carry the nutrient into your bloodstream in the same way as with an injection / IV.

Vitamin B17 / Amygdalin

Vitamin B17 is not included with the other B complex vitamins so you have to purchase vitamin B17 supplements separately.

Vitamin B17 is an essential nutrient for the body, but one that is never discussed in terms of nutrition during pregnancy due to its controversial status as a highly effective and well-studied cancer cure. This vitamin is known to help prevent and treat not only cancer, but also autoimmune disease, Candida infection, parasite infection, diabetes, and more. Because of the lack of funding available to study vitamin B17, there is little to no information about its role in maternal health and fetal development during pregnancy. Nevertheless, this is a nutrient that you should absolutely include in your daily supplementation protocol in order to help prevent the development of disease during pregnancy. 

Take a 500 mg vitamin B17 or amygdalin supplement each day, or eat 5 bitter apricot kernels per day (eat these at different times of the day, and separately from food or other supplements). You can also include vitamin B17 in your diet by consuming organic grapes (with seeds, the seeds contain this vitamin; you can also eat cold-pressed grapeseed oil), apple seeds (eat the core of the apple), spinach, cranberries, macadamia nuts, barley, buckwheat, millet, and bamboo shoots, among other foods. 

Choline and Inositol

While choline and inositol are two separate nutrients, I’m going to discuss them here under the same heading for 2 reasons. First of all, these two are often sold together in supplement form, so it's helpful to know how the two go together and what they’re good for. Second, choline and inositol work together in certain ways. Thus, it’s simpler to discuss them together rather than separately. 

Let’s start by talking about choline. Choline is an essential nutrient for a lot of things, but in particular, it’s excellent for maintaining gallbladder and liver health during pregnancy. Pregnancy hormones put a lot of strain on these organs, so anything that can be done to help keep them in working function is valuable. Specifically, choline helps limit and clear fat accumulation in the liver, and it transports cholesterol and triglycerides from the liver to other areas in the body where they’re needed. These functions also help prevent the buildup of bile “sludge” in the gallbladder, which ultimately prevents the development of gallstones. Read more about the effects of choline on gallbladder health in this article. 

During pregnancy, the placental transport of choline from mother to fetus is so high that maternal choline levels are more likely than usual to become depleted. Interestingly, the placenta stores unusually high levels of acetylcholine (a neurotransmitter) in comparison with other tissues in the body, which suggests the overall importance of choline in the health of the placenta and fetus. Note that milk production also requires higher levels of choline (and without enough choline, breastfeeding mothers may struggle to produce enough milk, or may suffer from certain deficiency-related health issues). 

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A choline deficiency during pregnancy can cause: 

• Low birth weight
• Preeclampsia
• Premature birth
• Neural tube defects and hippocampal defects
• Acute fatty liver of pregnancy (AFLP)
• Spontaneous abortions
• Memory problems in the child

Choline should be taken at a dose of 500 mg per day, especially during the first trimester. You may also include choline-rich foods in your diet, such as free-range eggs, free-range chicken, almonds, goat’s milk, liver meats, wheat germ, legumes, and cruciferous vegetables (such as cauliflower, cabbage, and broccoli, to name a few). 

Inositol is, like choline, important for maintaining the health of the gallbladder. The gallbladder is often the source of problems like morning sickness and upper back pain during pregnancy (read more about this here), among other issues, and is thus extremely important to take care of during this time in a woman’s life. Paying attention to and caring for the gallbladder can help women avoid a lot of discomforts as well as certain health risks during pregnancy. 

The mother’s inositol requirements increase as early as the preimplantation stage of pregnancy, so ideally, inositol supplementation should start preconception. After birth, breast milk (especially colostrum) is high in inositol, similar as with choline, which suggests that inositol requirements remain high even after birth and during lactation. 

Some of the fetal and maternal health problems associated with inositol deficiency include: 

• Gestational diabetes / Hyperglycemia
• Neural tube defects
• Spina bifida
• Preterm birth
• Respiratory system defects 
• Bone defects
• Severe neuropathy

Note that inositol deficiency may also contribute to the development of polycystic ovarian syndrome (PCOS). Women who have this condition and who are pregnant may particularly benefit from taking inositol supplements. If you suffer from PCOS, read more about how to cure this disease here.

Inositol can be taken at a starting dose of 1000 mg per day, or even up to 2000 mg per day in the form of myoinositol if you’re using it specifically to target pregnancy-related gallbladder issues. This nutrient is also found in foods like legumes, raw molasses, liver meat, wheat germ, citrus fruits, leafy green vegetables, and whole grains.

Vitamin C

High dose vitamin C during pregnancy is linked to a number of important benefits, including a lower risk of hemorrhage and other birth complications, shorter, less painful labor, and an increased likelihood of the baby being calmer and better able to adapt following birth. Vitamin C also helps maintain the health of the mother’s cardiovascular system during pregnancy as she builds and maintains nearly double the amount of blood volume than she had before. It can also improve iron absorption and utilization.

We discuss vitamin C in more depth in this article.  

NOW Supplements, Vitamin C-1,000 with Rose Hips, Sustained Release, Antioxidant Protection*, 250 Tablets

Vitamin K2 + D3

NOTE: Both of these vitamins are important during pregnancy, and can be taken together in one supplement. Do not take vitamin D3 by itself; it should always be combined with vitamin K2. Read more about the harmful effects of supplementing with vitamin D3 without vitamin K2 during pregnancy in this article. We also talk more about the general effects of vitamin K2 deficiency in the same post.

Vitamin K2 is required during pregnancy in order to maintain maternal bone and organ health, as well as to support healthy skeletal and cranial growth in the fetus. It is absolutely vital for bone and teeth health in both the mother and the baby. This nutrient ensures that calcifications don’t occur in the mother’s organs or veins, in the placenta, or anywhere in the fetal tissues, and when taken as a supplement, can also reverse existing calcifications that may be present. Calcifications in the ovaries or pineal gland, for example, may impair hormone production and balance and thus could potentially lead to hormone-problems during pregnancy. Vitamin K2 has also been studied and proven to prevent and treat pregnancy-associated osteoporosis. 

NOW Supplements, Vitamin D-3 400 IU, Strong Bones*, Structural Support*, 180 Softgels

Take vitamin K2 at a dose of 200-300 mcg per day, and vitamin D3 at a dose of no more than 400 IU per day. Choose a combined supplement to take these in. Ideally, try to get 30-60 minutes of direct sunlight exposure without sunscreen each day as well, and eat exclusively organic, free-range/grass-fed eggs, poultry, meat, and milks in order to ensure that you’re also getting vitamin K2 (and other essential nutrients) through dietary means. If you’re unable to access these foods, the fermented Japanese soybean food Natto and homemade sauerkraut also have trace amounts of vitamin K2. 

Read more about vitamin K2 in this article.

NOW Supplements, MK-7 Vitamin K-2 100 mcg, Cardiovascular Support*, Supports Bone Health*, 120 Veg Capsules

Vitamin E

Vitamin E is another fat-soluble nutrient with remarkable importance for a healthy pregnancy (and a healthy baby). The formal name for vitamin E, “tocopherol”, literally comes from the Greek “to carry offspring” or “to bring forth children”; indeed, since this vitamin was first discovered and given a name, scientists have acknowledged its relevance in terms of conception and pregnancy. 

Vitamin E helps support the function of organs, nerves, and tissues throughout the body, and acts as an anticoagulant to reduce blood clotting and improve blood flow. This nutrient’s effects on the cardiovascular system have also been linked to a 46% lower risk of heart attack in women who supplemented with at least 100 IU of vitamin E per day. It has also been noted to help prevent and heal cases of coronary heart disease, atherosclerosis, angina pectoris, diabetes (specifically, vitamin E works with insulin synergistically, and helps prevent high blood pressure due to diabetes), stroke, phlebitis, Buerger’s disease, and more. 

In terms of pregnancy specifically, vitamin E has been known to: 

• Prevent miscarriage
• Prevent birth defects
• Support healthy cells in both the mother and the fetus
• Provide relief from headaches / prevent headaches
• Support healing from episiotomy, rips, and tears during delivery and from C-sections
  • Vitamin E oil should ideally be applied directly to the wound, but you may apply it to the skin and take it internally, if you’d like.
• Protect against toxemia during pregnancy
• Decrease risk of placental abruption
• May help prevent hemolytic anemia and intraventricular hemorrhage in newborns
• May prevent bronchopulmonary dysplasia and retrolental fibroplasia in premature infants

Vitamin E, in its natural forms, can be taken at a dose of up to 1500 IU per day (which is very high, but there are no adverse effects, even from this very high dose). In other words, studies have indicated that it’s nearly impossible to take too much vitamin E, so long as it’s taken in its natural form. In fact, vitamin E deficiency is more likely to be more of a concern than vitamin E toxicity, given that some research suggests that at least 90% of the American population consume insufficient amounts of dietary vitamin E. So, for women who are pregnant, taking a vitamin E supplement and paying special attention to dietary vitamin E intake may be valuable.

In supplements, women who are pregnant should take between 200-400 IU of d-alpha tocopherol (and/or mixed tocopherols) per day. Note that d-alpha tocopherol is the natural form of vitamin E; the trickily similar d-l-alpha tocopherol is the synthetic form of this nutrient, and should be avoided. Cod liver oil is an excellent dietary source of this nutrient, as are wheat germ and wheat germ oil, most nuts and seeds, and dark leafy greens. Smaller amounts exist in avocados, squash, and organic tofu. High-quality, cold-pressed, organic olive oil and other similar oils can also contain some vitamin E.

Carlson - Cod Liver Oil, 1100 mg Omega-3s, Liquid Fish Oil Supplement, Wild-Caught Norwegian Arctic , Sustainably Sourced Nordic Fish Oil Liquid, Lemon, 500 ml

Vitamin K1

It appears that, overall, the exact effects of vitamin K1 in the mother and fetus during pregnancy are relatively understudied. Some studies indicate, though, that the fetus is always bordering on being deficient in vitamin K1, thus the routine administration of vitamin K1 shots to newborn infants in order to prevent vitamin K1 deficiency from taking hold after birth. However, though vitamin K1 levels may be low in a developing fetus, that doesn’t mean that vitamin K1 doesn’t play a role in fetal development. Some of the benefits of vitamin K1 to the fetus include: 

• Healthy craniofacial development
  • For example, deficiency of vitamin K1 in the mother during the first trimester can cause maxillonasal hypoplasia.
• Supports healthy development of metabolic and cognitive functions
• Aids the development of the fetal immune system

In pregnant women, adequate levels of vitamin K1 have been associated with a decreased risk of postpartum hemorrhage. 

Note that conditions that interfere with the function of the gallbladder, pancreas, or liver may interfere with the absorption and utilization of vitamin K1 (as well as other fat-soluble nutrients), which may lead to an increased probability of deficiency in this nutrient. Examples of health problems that may interfere with vitamin K1 absorption include celiac disease, ulcerative colitis, and cholestasis.

If you’re able to buy organic foods, dark green leafy vegetables like kale, spinach, chard, and others are particularly good dietary sources of vitamin K1. Cruciferous vegetables like broccoli and brussel sprouts are also good choices, as are pine nuts, blueberries, sauerkraut, pumpkin, soybeans, lettuce, and asparagus. Keep in mind, however, that these foods must be organic in order to actually contain vitamin K1. This is because GMO foods have been modified to not go through the Shikimate pathway, which is the main pathway through which plants produce not only vitamin K1, but also folate, PABA, and vital amino acids like tyrosine, phenylalanine, and tryptophan.

If you’re unable to get organic foods, then a vitamin K1 supplement may be a good thing to have to ensure that you’re getting enough of this nutrient. A more budget friendly option for some people may be a moringa supplement or powder; moringa is very rich in vitamin K1, as well as a long list of other nutrients, and is safe during pregnancy. Stinging nettle powder or capsules also provides higher levels of vitamin K1. 

Iodine

Iodine is a must-take nutrient for any mother-to-be, without exception. It should be taken at a dose of 50 mg daily throughout the entire pregnancy, and at the same dose for the duration of time that the mother is breastfeeding or recovering from childbirth. In the United States and many other developed countries, iodine deficiency is a problem of massive proportions, and can cause pregnancy and women’s health related issues such as: 

• Infertility
• Recurrent miscarriage/stillbirth
• Breast cancer, ovarian cancer, and other reproductive organ cancers
• Excessive weight gain OR weight loss
• Increased risk of children being born with developmental delays such as cretinism
• Children born with stunted growth (babies who have a low birth weight are an example of this)
• Mastalgia
• Low libido
• Menstrual irregularities

Iodine may be taken either as a pill, like Iodoral, or in the form of drops that can be rubbed on the skin or combined with water to drink, such as Lugol’s iodine solution. Both Iodoral and Lugol’s iodine contain molecular iodine and potassium iodide; both of these forms of iodine must be present in any iodine supplement since one type feeds the thyroid gland, and the other feeds the reproductive organs. The thyroid and the reproductive organs must both have sufficient iodine levels in order to function, and the two work together intimately to balance hormone levels throughout all stages of life. 

Iodoral is available in 12.5 mg and 50 mg forms. Women who are pregnant should take 50 mg daily, ideally in the morning or early afternoon before 2 PM (this is because, when taken in the afternoon or evening, some people experience insomnia from iodine supplements). Lugol’s iodine is available in 2% and 5% forms. It should be taken at the same dose of 50 mg. If you’ve never taken supplemental iodine before, start slow with only 1 drop of iodine on your skin. 

Follow the instructions in this article to begin supplementing with iodine correctly. You should also be sure to take the supportive nutrients that we list in this article for at least 2 weeks before starting to take iodine. 

Our Amazon links to products that cure disease often disappear mysteriously after we publish. Please click here to buy Lugol's iodine 2% and support our non-Amazon vendors.

The AlivenHealthy Iodine Bible - Everything you need to know to get started taking iodine and more!

Selenium

Selenium and iodine go together, and should always be taken together in order to support thyroid health. Every cell in the thyroid, and every area of the body that has thyroid hormone receptors, requires selenium to be present in order for thyroid hormones to work properly. This means that without enough selenium, the thyroid is more likely to malfunction, and thyroid hormones are less likely to be used correctly by the body. Vitamin E also works better with selenium present, and a deficiency in vitamin E makes a selenium deficiency more likely (for this reason, it’s good to supplement with both of these nutrients). Indeed, selenium is an important part of any prenatal supplementation protocol, since it plays so many vital roles in the body. For example, selenium is involved in not only thyroid health, but also in nervous system health, immune health, and more. 

Selenium deficiency has been linked to the following problems during pregnancy (supplementing with selenium to ensure that you have adequate levels of this nutrient will help reduce the probability of these complications): 

• Miscarriage
• Low birthweight
• Damages to the nervous system and immune system in the fetus
• Premature birth
• Preeclampsia
• Intrauterine growth retardation of the fetus
• Premature rupture of membranes
• Postpartum depression
• Gestational diabetes
• Reduces risk of Down’s syndrome and neural tube defects like spina bifida 

Selenium deficiency in pregnant women has also been proven to lead to the development of cystic fibrosis in these women’s children later in life. Supplementation with selenium can help reverse the effects of deficiency-induced disease, but the cystic fibrosis can be completely prevented if the mother is able to supplement with adequate amounts of selenium during her pregnancy. 

Take selenium at a dose of 200-400 mcg per day. It should be taken with vitamin E and iodine. since it should be taken around the same time as your iodine, consider taking it in the morning, or anytime before 2 PM. 

If you’re not able to afford selenium supplements, eat 2 Brazil nuts each day instead (don’t eat more than 5 Brazil nuts per day though, since these nuts are so rich in selenium that you can actually “overdose” on selenium if you eat too many of them). Other selenium-rich foods include free-range chicken, eggs, grass-fed beef and cottage cheese, beans and lentils, brown rice, sunflower seeds, oatmeal, and spinach. 

Bronson Selenium 200 mcg – Yeast Free Chelated Amino Acid Complex - Essential Trace Mineral with Superior Absorption, 250 Vegetarian Capsules

Boron

Boron is a nutrient that you’re highly unlikely to get in an average prenatal supplement, and since it’s a trace mineral, it’s also unlikely that you’re eating enough boron in your day-to-day diet due to poor farming practices and nutrient-depleted soils around the world. Boron is to the parathyroid glands what iodine is to the thyroid glands. This means that a deficiency in boron ultimately means that the parathyroid glands won’t be able to do their job in the body. The parathyroid glands specifically help regulate calcium and phosphorus levels, and also supports the function of vitamin D and magnesium. This connects them to both iodine and vitamin K2. Iodine deficiency is aggravated by high blood calcium levels (which can occur through parathyroid dysfunction), and high blood calcium levels can lead to calcifications in the cardiovascular system and organ tissues if a person is also deficient in vitamin K2. 

The interactions between nutrients can be complex, but these are the basics that you need to know to understand why boron is so important. You can read in more detail about the interactions between these particular nutrients and how they work in the body in this article.

Take a boron supplement of 3 mg per day. Organic foods like apples, potatoes, beans and other legumes, raisins, and prune juice may also contain trace amounts of boron.

NOW Supplements, Boron 3 mg (Bororganic Glycine), Structural Support*, 250 Veg Capsules

Magnesium

Despite the fact that magnesium is relatively prevalent in the food supply, a large number of Americans and other westerners (as well as a decent number of people in developing countries) are deficient in this nutrient. Magnesium is essential for regulating blood calcium levels and blood pressure levels, supporting energy production and muscle and nerve function, and for producing hormones and neurotransmitters. 

During pregnancy, magnesium deficiency has been known to cause: 

• Preeclampsia (in fact, magnesium sulfate is the standard treatment for preeclampsia in conventional hospitals)
• Preterm birth
• Hypertension
• Low birth weight
• Pre-delivery bleeding
• Maternal hospitalization during pregnancy
• Intrauterine growth restriction (IUGR)
• Recurrent pregnancy loss

Magnesium supplementation during pregnancy also helps prevent gestational diabetes and leg cramps. This mineral also plays an important role in gallbladder health and mental health, and supplementation may help prevent the occurrence of certain gallbladder or mental health issues both during and after pregnancy. Read more about magnesium’s effects on the gallbladder here, and its role in mental health here. 

Magnesium supplements should ideally be taken in the form of magnesium bisglycinate/glycinate, magnesium citrate, or magnesium malate. The first two forms are more bioavailable and friendly to the digestive system, while the magnesium malate contains malic acid, a substance that specifically helps dissolve gallstones and support general gallbladder health. For women struggling with gallbladder issues during pregnancy, magnesium malate is the best form of magnesium to take. Take 350-450 mg of magnesium glycinate per day just before bedtime. This will also help with sleep and regular bowel movements. 

Magnesium is found in a variety of foods, including in almonds, cashews, and other nuts and seeds, raw cacao, legumes (such as beans and lentils), avocados, whole grains, and leafy green vegetables. Fish are the primary source of meat-based magnesium, though other animal products also tend to contain at least some magnesium as well. 

Nutricost Magnesium+ Extra Strength 420mg, 240 Capsules - 120 Servings. Magnesium Oxide and Glycinate - Non-GMO, Gluten Free, Vegan Friendly

Zinc + Copper

NOTE: Here I discuss zinc and copper together because the two should, in most cases, be taken together when used in supplement form. This is because long-term zinc supplementation of 1 month or longer can deplete the body’s copper levels, leading to a copper deficiency. Using a zinc+copper supplement ensures that this doesn’t happen, so that you may take zinc supplements for as long as you see fit. 

Zinc is an important supplement for supporting immune function during pregnancy, as well as for the production of DNA and RNA, carbohydrate metabolism, and enzymatic function. Zinc is also required for the absorption and/or activation of vitamins A, D, and B9 (folate). Women who are pregnant, as well as infants and young children, require higher proportions of zinc than the average person since these are times of significant growth and development. In fact, pregnant women in the third trimester require nearly twice as much zinc as a non-pregnant woman!

During pregnancy, zinc deficiency can lead to the following problems in the mother or fetus: 

• Miscarriage
• Anencephaly
• Achondroplastic dwarfism
• Low birth weight
• Pregnancy-induced hypertension / high blood pressure
• Prolonged labor
• Intrauterine growth restriction (IUGR)
• Higher risk of infection
• Preeclampsia
• Intrapartum hemorrhage
• Preterm birth

Copper is also extremely important during pregnancy, though it’s not discussed as much as zinc in the scientific literature. This trace mineral is needed in order for the body to be able to metabolize iron, build connective tissues, produce melatonin, and successfully manage heart function, immune system function, and develop the central nervous system of the fetus during pregnancy.  Copper deficiency anemia during pregnancy can lead to:  

• Preeclampsia 
• Fetal growth restriction
• Spontaneous abortion
• Skeletal disorders in the fetus
• Heart muscle degeneration
• Growth disorders in the fetus
• Nervous system degeneration
• Reduced immune response
• Increased risk of infection
• Hair color and structure changes in the mother

Take a zinc+copper supplement daily that contains 15 mg of zinc and 2 mg of copper (do not exceed 2 mg of copper per day). Consider taking an additional 15 mg of zinc daily in addition to your zinc + copper supplement. You may also include zinc-rich foods in your diet, such as poultry, grass-fed red meats, raw cacao, legumes (make sure you soak them before cooking, though, or else the antinutrients in these will inhibit zinc absorption), and seeds. Foods that are rich in copper include organ meats, beans, and raw cacao.

Bulletproof Zinc with Copper Capsules, 60 Count, Minerals and Antioxidant Supplement for Immunity and Mood

Seawater Supplement

Seawater supplements are an essential part of any pregnancy supplementation protocol. Seawater naturally contains small amounts of a wide range of trace minerals that your body needs in order to function, many of which are no longer present in the food supply or in regular drinking water (if you use a reverse osmosis filter to remove bromine and fluorine from your drinking water, this is especially true). In addition, seawater supplements help “structure” the water you drink. Structured water is better absorbed by all of the tissues in your body, meaning that it’s more hydrating than regular water. 

Take 1 teaspoon of seawater in every 8 ounce glass of water you drink throughout the day. You may also add it to soups (after cooking) or smoothies if you prefer. 

PANAKOS DEEP SEAWATER HYPERTONIC Original Rene Quinton Formula 5.28 Gallon

Sample Supplementation Protocol

The above information can be a lot to remember, especially when you’re pregnant and already thinking about a lot of other things. I recommend getting a roomy pill organizer for each day of the week (there are some sets online like this) so that you can prepare your supplements in advance. This makes it easier to actually remember to take your supplements, and also makes it less likely that you’ll forget something. I usually carve out 15-20 minutes on a Saturday or Sunday morning to prepare my supplements for the next week. Then, all I have to do is get out my pill organizer in the morning and take the pills that I need to take throughout the day. 

Below I’ve included a sample supplementation protocol that you can use to model your own protocol (print this page out or write down your protocol on a piece of paper, and stick it to the fridge or an appropriate area near your supplements so that you can go down the list when preparing your pills for the week):

• Beta-Carotene / Vitamin A - 25,000IU/day
  • IMPORTANT NOTE: Make sure to take beta-carotene supplements, or supplements containing carotenoids. Do not take retinol supplements. 
• B-Complex Vitamins
  • Vitamin B100 - 1 capsule/day (this supplies 100mg / 100mcg of all of the B-complex vitamins in one capsule)
  • Methyl-Folate - 800-1200mcg/day
  • Vitamin B12 / Methylcobalamin - OPTIONAL: Dose using DMSO if you’re experiencing fatigue, headaches, or other symptoms of anemia. Make sure to consume some healthy, high-quality animal products regularly as well. 
• Choline - 500mg/day
• Inositol - 1000-2000mg/day
• Vitamin B17 - 500mg/day
• Vitamin C - 4000mg/day (1st trimester) / 6000mg/day (2nd trimester) / 10,000-15,000mg/day (3rd trimester)
• Vitamin K2 + D3 - 1 capsule/day (the supplement should contain 100-300mcg of vitamin K2 and no more than 400IU of vitamin D3)
• Vitamin E - 200-400IU/day
• Vitamin K1 - 100mcg/day OR 1-2 teaspoons of Moringa powder or Nettle powder daily
• Iodine - 25-50mg/day (during pregnancy, take the higher dose)
• Selenium - 200mcg/day
• Boron - 3mg/day
• Magnesium - 350-450mg/day
• Zinc + Copper - 1 capsule/day containing 15mg of zinc and 2mg of copper
• Moringa / Stinging Nettle for Vitamin K1 and other nutrients- 1 teaspoon of powder per day (combine in a smoothie, or sprinkle on top of salad or another food item; nettle can also be made into a tea)
• Seawater Supplement - Take 1 teaspoon in every 8 ounce glass of water you drink throughout the day

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