Accidentally skip your vegan prenatal vitamin? Here’s what to do
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
Can you have too much of a good thing?
When it comes to supplements for pregnancy, the simple answer is, generally speaking, yes.
(I would argue that the answer is also yes for other things, like holiday home decor.
But I know others feel differently, going all out on lights, etc., but that is a conversation for a different day!)
So, if you've been accidentally skipping or missing your prenatal vitamin, here is why you don't want to double up the next day and four things you can do to help.
Why you want to avoid doubling your prenatal vitamins in one day
As a vegan, you need more specific nutrients, like iron, than non-vegans, regardless of pregnancy status.
Let's take iron.
During pregnancy, your blood volume increases, meaning your body needs more iron.
Taking more iron than your body needs may be harmful.
Some studies show that supplements with 25 mg of iron or more may reduce how much zinc, another critical nutrient your body can absorb.
Too much iron may also have too uncomfortable stomach side effects, such as nausea, constipation, vomiting, and diarrhea.
Prenatal vitamins offer iron levels ranging from 8 - 27 mg per serving, so finding one that meets your needs is essential. Before taking extra iron, talk to your doctor to determine if you need an additional supplement to help you meet your needs.
What to do if you skip or miss a day (or two)
Let's face it - we're all busy. And whether you're dealing with first-trimester nausea or trying to find the perfect pregnancy pillow, pregnancy adds an added layer of "things to do" to your daily routine.
And sometimes supplements get skipped!
First, I want to stress this point: don't stress if you miss a day or two (easier said than done, I know!). Your body is uniquely designed to deliver the nutrients your baby needs from you. So on a day when your iron intake is low, your baby will still get the amount she needs to grow and develop. We want to ensure that you're consistently getting enough, and not too much at once, to best support your body's nutrient reserves.
1. Focus on nutrient-dense foods
What do we mean by "nutrient-dense?" Foods are jam-packed with nutrition naturally or through food fortification processes (think cereal, for example). This will enable you to pack in more nourishing nutrients with every bite. You've got iron, calcium, Vitamin D, omega-3s, zinc, and iron in every bite! One of my favorite combos to recommend: a fortified cereal (with folic acid), chia seeds, and soy milk.
2. Consider a vegan protein powder
In the same vein as fortified foods, a simple plant-based protein powder can lack a powerful punch in terms of giving you a wide variety of essential micronutrients for a healthy pregnancy. When selecting a protein powder for your pregnancy, check out the nutrition facts label to see what and how many micronutrients you're getting per serving. Please discuss taking a protein powder with your primary care provider for safety purposes. The supplement industry is highly unregulated, and we want to avoid potentially unsafe herbal extracts and heavy metals.
3. Keep vitamins in sight (in mind)
While it may be tempting to tuck your vitamins away in your pantry or medicine cabinet, consider keeping your prenatal out on the countertop or table alongside another tool you use in the morning or evening. For example, if you usually have coffee or tea, consider leaving your prenatal near your tea kettle or coffee maker. This visual cue may help make remembering more effortless, so taking your vitamins becomes a habit.
Note: you want to avoid taking your prenatal immediately with coffee or tea to maximize nutrient absorption. Waiting an hour or two after you're done with your morning beverage may help your body absorb these micronutrients better.
4. Switch up your timing
Are you struggling to take your vitamins earlier? Consider switching to incorporating them into your afternoon or evening routine. Again, finding a cue - like a visual reminder or calendar alarm - may help you remember it's time to take your supplement. If you're taking additional supplements or prescription medication, discuss timing with your primary healthcare provider, as some medicines may interact with prenatal vitamins.
Bottom line
Remember, it's ok if you forget to take your prenatal supplement here and there. Life (literally) happens! Because we want to avoid overloading your body with excessive nutrients all at once, it's best to avoid doubling your dose of prenatal vitamins. If you're consistently skipping your prenatal, consider talking to your healthcare provider for more support. They may suggest a blood test or getting more nutrients weekly vs. daily in another form.
Sources:
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