Choosing the right prenatal vitamins and supplements is more than just a health choice; it can dramatically impact the well-being of both mother and baby. With countless products on the market, finding non-toxic options can feel like searching for a needle in a haystack. As an expectant mother, choosing to turn to natural alternatives, and avoiding substances derived from petroleum or harmful synthetic sources is a step in the right direction. In this guide, you will learn about the differences between folic acid and folate, what criteria to use when selecting a prenatal multivitamin, and ingredients to avoid when choosing nontoxic prenatal vitamins and folate supplements.
Understanding Folic Acid vs. Folate - which option is non-toxic?
Folic acid is the synthetic form of vitamin B9, while folate is the natural variant found abundantly in foods like leafy greens, beans, and fruits like bananas and avocados. Folate is very important for pregnant women who need sufficient levels of vitamin B9 for the baby to have proper cell division and growth. Folate is crucial for fetal development and plays a pivotal role in preventing neural tube defects, which affect about 3,000 pregnancies in the U.S. each year. However, folic acid is the oxidized synthetic form of folate derived from petroleum. By choosing supplements that use folate rather than folic acid, you can avoid putting unnecessary synthetic additives in your body.
Some people have a genetic variant that hampers their ability to convert folate into its active form, which can lead to health issues. For these individuals, supplements rich in folate may offer a more beneficial solution. To avoid taking a supplement that requires bio-conversion of folate, choose a supplement that already uses the active chemical form of folate, indicated as L-5-methyltetrahydrofolate or L-5-MTHF.
While taking a folate supplement is recommended for pregnant and nursing women, it does not negate the need to eat healthy nutritious plants (dark leafy greens, legumes, fruits) to receive folate directly from your diet. Opting for whole food sources of vitamins is crucial; they tend to be more bioavailable and are absorbed more efficiently by the body.
Choosing a Nontoxic Prenatal Vitamin & Folate Supplement
When selecting a prenatal multivitamin or supplement, pay close attention to the ingredient sourcing. Ideally, you want to choose supplements that are third-party tested. Reports indicate that nearly 75% of dietary supplements do not contain what is stated on the label. Third party certifications ensure that a product meets rigorous safety and quality standards.
It's advisable to look for vitamins and minerals derived from plant-based sources. Many commonly marketed vitamins contain additives such as artificial colors, sweeteners, and preservatives, which can be harmful. For example, studies have shown that exposure to excessive artificial sweeteners like aspartame may adversely affect both maternal and fetal health.
Additionally, consider the packaging of your prenatal supplements. Transferring supplements from plastic containers to a glass jar can help reduce exposure to microplastics, which are tiny particles that can leach into the contents and harbor potential health risks such as increased risk of dementia, cancer, and premature puberty and infertility.
Recognizing Harmful Additives
Being aware of harmful additives is critical when navigating prenatal vitamins. Watch out for ingredients not limited to but including:
Aspartame: An artificial sweetener linked to various health issues.
High fructose corn syrup: Associated with increased risks of obesity and other metabolic disorders.
Titanium dioxide: A whitening agent that could pose health risks if ingested regularly.
Magnesium stearate: A synthetic lubricant added to many supplements that have no nutritional value and can increase intestinal inflammation.
Polysorbate 80: An emulsifier that can alter gut microbiome and can increase the risk of renal and liver toxicity.
These substances can contribute to a higher toxic load, something expectant mothers should minimize. By scrutinizing ingredient lists carefully, you can confidently make informed choices about the prenatal supplements you select.
Noteworthy Clean Supplement Brands
PLEASE NOTE: This is NOT medical advice
Several brands have made their mark by providing high-quality, non-toxic prenatal vitamins. Notable names include:
Puori: Known for its commitment to clean ingredients and rigorous third-party testing. You can check the 3rd party testing results for each multivitamin product by scanning the qr code on the bottle and using the respective batch number. While they don't have any prenatal supplements, their multivitamin has very similar ingredients to prenatal supplements. While pregnant, and nursing, I double my doses (from 1 capsule to 2) to meet prenatal and postpartum needs.
New Chapter: This brand emphasizes whole-food vitamins and uses organic ingredients. They are contents nsf certified by NSF international to meet or exceed a rigorous set of quality assurance standards, including mercury and other heavy metal testing.
Thorne: With an A rating from Australia's Therapeutic Goods Administration (TGA), Thorne focuses on quality and purity. All their ingredients are plant derived and their supplements are not coated with the many harmful coatings found in most mainstream supplements.
MegaFood: This brand sources organic and non-GMO ingredients and performs rigorous purity tests to confirm their product integrity, with certifications showing testing for multiple pesticides and glyphosate residue. There is currently still no testing shown for heavy metals with this brand.
Ritual: This brand is transparent about its ingredient sourcing. Although they do not publicly disclose every 3rd party testing result. I emailed Ritual to ask them if they can disclose their third party testing results and here is what they said:
All Ritual products are Clean Label Project Certified. This certification third-party tests for heavy metals (using Prop 65 thresholds) and an additional 200 contaminants like pesticides, glyphosate, phthalates, and bisphenols.
Ritural 3rd party testing for prenatals supplements & choline
Additional Options for Non-Toxic Prenatal Vitamins
If you are looking for more options, consider:
Garden of Life: Known for raw, organic, whole-food supplements, they ensure ingredients are as close to nature as possible. However, while they have multiple certifications for things such as gluten-free, kosher, and cruelty-free, it does not show any 3rd party testing for heavy metals. I reached out to them via email regarding heavy metal testing and will update this post with their response.
Needed: A relatively new name, this brand focuses on carefully formulated prenatal vitamins that avoid toxic additives, while offering capsules and powder forms of their prenatal supplements. While they say they are 3rd party tested, there is nothing currently listed on their website disclosing the 3rd party lab or testing results.
Your Path to Healthy Prenatal Choices
Selecting the right prenatal vitamins and folate supplements is critical for the health of both mother and baby. Understanding the differences between folic acid and folate, steering clear of harmful additives, and opting for brands that prioritize safety and quality will empower your decision-making process.
Remember, nothing is perfect, but choosing brands that do have at least some transparency regarding their ingredient sources, good manufacturing practices, and 3rd party quality certifications, is a step towards reducing harmful toxins and additives in your body and consequently, your baby's developing body.
This guide serves as a roadmap to navigate your options, but remember that individual health needs may differ. Always consult with a healthcare provider to get personalized recommendations. By striving for clean and effective supplements, you set the foundation for a healthier pregnancy and a brighter future for your little one.
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