Drugstore.com coupon code: Online Shopping Tricks to Save You Money

Shopping online can be quick and convenient, but it can also be pricey. Luckily, there are various tricks to help you cut costs. Take it from me—someone who’s on a first-name basis with the UPS man, but rarely pays full price or shipping costs when I purchase an item on the Internet. Here are 10 tips for getting the best deals when shopping online:

1. Hunt for coupons: Always search for coupons before making a purchase. Sites like Coupon4share.com and Couponfantasy.com have tons of coupon codes for all types of retailers, from small online merchants to large chain stores.

My favorite coupon site is PromoCode4share, which posts codes for more than 65,000 online merchants. Recent codes included 20 percent off  at Coupon4share, $10 off a $70 order at sears.com, and 30 percent off a purchase plus free shipping at landsend.com. 

2. Use social networking: “Like” your favorite retailers on Facebook. Many merchants, including the Gap and Banana Republic, post special coupons or announce sales first on their Facebook pages.

3. Sign up for emails: Join the email lists of your favorite retailers so you can get coupons and other special offers delivered straight to your inbox. Drugstore.com and kohls.com, for example, will email you a coupon for 10 percent off your purchase just for signing up.

4. Weigh online vs. in-store prices: If possible, compare a retailer’s online price to its in-store price for an item—they’re not always the same and sometimes the online price isn’t the best deal. I recently found a Lamaze toy at a brick and mortar Babies “R” Us with a $14.99 price tag; the same toy was $19.99 at babiesrus.com.

5. Stack smart: Some retailers, such as shoe merchant dsw.com, allow you to “stack” coupon codes, or use more than one. The key is to enter the codes in the proper order to maximize savings. So if you have two coupon codes—one for $10 off your purchase and another for 15 percent off— enter the 15 percent code first, then the $10 code. That way, you’ll get 15 percent off the full price of the item, before the $10 discount.

6. Comparison shop: Use price-comparison and product-search sites like bizrate.com,mysimon.com, and froogle.com to compare the prices of items at various online and local merchants.

7. Avoid shipping fees: Many stores offer free shipping if you spend a certain amount. If you’re falling short of that minimum, think about other items you may need that you can purchase ahead of time. I recently bought a pair of favorite socks at macys.com because I was a few dollars short of the $99 minimum required for free shipping. I thus saved myself the $8 flat shipping fee and had new socks.

8. Check the return policy: Some retailers, such as shoe merchants zappos.com and piperlime.com, offer free return shipping. Many others allow you to return items in-store for free. Knowing a retailer’s return policy can help you save money if you’re not completely satisfied with an item.

9. Get rewarded: Join your favorite retailers’ loyalty programs, and don’t forget to enter your loyalty number each time you shop. You can earn money back on your purchases, plus other great deals.

10. Be patient: If you don’t need an item right away, it pays to check back daily over a two-week period to see if a new coupon pops up or if an item goes on sale. And when you do see a good deal, jump on it—it often won’t last long!

Drugstore.com coupon code: Tips for Choosing the Right Infant Formula

Even though the American Academy of Pediatrics recommends breastfeeding infants exclusively for the first six months, not every mother can — or wants to — nurse. The decision whether to breast or bottle feed is highly personal. If you choose to bottle feed, or to switch from the breast to the bottle at some point during the first year, picking the right infant formula that meets your baby's nutritional needs and doesn't irritate her delicate system is essential.

From the Cow

Roughly 80 percent of infant formulas available in the United States are based on cow milk, HealthyChildren.org notes. Just because these formulas are made from cow's milk doesn't mean that they're they same as what you drink from the gallon jug. Manufacturers treat the milk first, making the protein more digestible for infants. The formula also includes added milk sugar to make the lactose content on par with that of breast milk.

Soy Options

If your baby doesn't tolerate formulas based on cow's milk, your pediatrician may suggest switching him to a soy version. Soy formulas have a protein source that is made from soybean solids. A soy formula is a healthy alternative for babies who have a lactose intolerance, colic, allergies to cow's milk or another medical condition that prohibits them from drinking real milk. The AAP notes that up to half of all babies with dairy allergies also can't tolerate soy.

Allergy Options

If your baby has a dairy allergy or intolerance, you have other options aside from soy. Milk that doesn't come from a human may cause a baby to develop antibodies and result in an allergic reaction, notes pediatrician Alan Greene on his website DrGreene.com. A hypoallergenic formula has an extensively hydrolyzed — or broken down — milk protein. You can expect to pay more for a hypoallergenic formula in comparison to a cow's milk-based or soy type. Lactose-free formulas can help infants who don’t tolerate dairy well.

Mix It Up

While choosing which type of formula your baby needs in terms of the ingredients is an important part of meeting her health and nutrition needs, you also need to decide what form you want to use. The three primary forms that infant formula comes in include powders that you mix with water, concentrates to dilute with water and ready-to-use liquids. Ready-to-use formulas are the easiest to prepare but the most expensive. Whether you select a cow's milk, soy or hypoallergenic formula, you can buy any type in a powder, concentrate or ready-to-use variety.

Which Type Of Milk Should You Consume During Pregnancy?

Check out all the latest Drugstore 20% off everything, Coupons, Promo codes & Discounts for 2016.

Pregnancy is the time when you are loaded with changing emotions and tons of questions. From the growth of your fetus to exercising to what diet to follow, almost everything is a question mark while you are expecting.

Milk is a vital source of dietary calcium while you are pregnant. Having adequate quantities of milk will help you to meet your baby’s need for the mineral. Studies conclude that a pregnant woman requires 1,000 to 1300 mg of calcium per day.

While drinking milk during pregnancy is surely good for health, make sure you consult your doctor before making any dietary changes. Is milk good during pregnancy? Read here to know more about types of milk and what milk to drink during pregnancy.

Advantages Of Drinking Milk During Pregnancy:

Consuming milk during pregnancy is known to benefit newborns in the early stages of life. The USDA recommends pregnant women three cups of milk or other dairy products every day.

Did you know that women are more likely to have taller children if they drink at least 150ml of milk a day while they are expecting? Such children may weigh more and grow more quickly than those born to non-milk drinkers.

Studies also suggest that drinking milk during the gestational period can have benefits in adulthood.These children also seem to have higher levels of insulin in their bloodstream by late teens, thereby reducing the risk of type 2 diabetes.

Milk if consumed during pregnancy also reduces the risk of children suffering from osteoporosis in future. It also reduces the risk of neonatal rickets as milk is rich in Vitamin D. And what’s more, if you wanted children with high IQ, then the iodine content in milk will enhance the fetal brain development.

It’s not just these. Milk is a great antacid. Since heartburns and other gastric problems are common during pregnancy, drinking milk helps alleviate these symptoms. Also milk helps in staying hydrated and makes up for the fluid loss during this time.

Drinking milk during pregnancy has also been associated with lowering the risk of multiple sclerosis as an adult.

Types Of Milk – Which Milk Is Good For Pregnant women:

These days, with markets being stocked up with varieties of milk, you may find it difficult to understand which type of milk is suitable for you and your baby. If you have been worried about this, here is a low down on the types of milk that are available. Have a look and choose the one that suits you best.

1. Skimmed Cow’s Milk:

If you don’t want to put on unwanted calories during your pregnancy, then skimmed milk is a good choice.

• The cow’s milk goes through a process where the saturated fat content is removed to make it light.

• This process also reduces the fat-soluble vitamins like A, D, E and C which are highly needed during pregnancy.

• One cup of low-fat milk provides 305 mg of calcium.

• One cup of skimmed milk contains 83 calories.

• Drinking 2-3 cups each day can help you meet most of your daily calcium needs during pregnancy.

2. Whole/ Full Cream Milk:

Full cream milk has almost 3.5 percent more fat content.

• Unless you are overweight during pregnancy and are looking not to gain weight, having full cream milk during pregnancy may not be the right option, given its fatty nature.

• It contains around 5 grams of saturated fat for one cup serving. This is 20% of one’s daily limit.

• It also contains 149 calories per cup.

3. Pasteurized Cow’s Milk:

Whether you choose skimmed or full cream milk, it’s important that it is pasteurized.

• Pasteurization slows the growth of bacteria by heating the milk to a certain temperature and then cooling it.

• Drinking raw milk can be dangerous during pregnancy.

• It contains bacteria that can cause serious infections in you and the growing fetus as well.

• The Center of Disease Control and Prevention (CDC), recommends that all pregnant women should avoid foods made out of unpasteurized milk.

4. Raw Milk:

Drinking unpasteurized or raw milk or consuming anything prepared from raw milk is not safe during pregnancy. In pasteurization process, microbes that contribute to several diseases are generally destroyed when heated on high temperature. Consumption of raw milk (which is not pasteurized and carries microbes) increases the risk of several diseases. Listeriosis is an infection caused by microbes. Relatively it is rare but according to estimation, in US yearly 1600 people get affected with this. Pregnant woman are more prone to it and this infection is deadly for babies. USDA, CDC and FDA recommend every pregnant woman not to eat foods prepared from unpasteurized milk.

Comparison of Different Kinds of Milk During Pregnancy:

1. Cow Milk:

The most common and demanded milk is cow’s milk. It is the most widely used milk and available as whole milk, fat-free milk, skimmed and flavored milk.

Nutritional Facts:

Cow’s milk is rick in amino acids that help build cells in maternal body and also that of the baby. Vitamin D present in cow’s milk is essential to ward off diabetes in mothers and also helps in the growth of unborn baby. Vitamin E serves as as an antioxidant and helps keep many diseases at bay. If you want strong bones for you and your baby, then you should rely on cow’s milk for its high Calcium content. A glass of cow’s milk is known to provide 285mg of calcium. Cow’s milk also contains Vitamin A which is good for vision and builds healthy tissues and a strong immune system.

2. Goat’s Milk:

You may not particularly enjoy the typical ‘goat’ taste, the explicit nutritioinal benefits of goat’s milk make it worth familiarizing yourself with the unusual flavor. Goat’ milk is available organic, UHT and fresh milk varieties.

Nutritional Facts:

When compared to cow’s milk, goat’s milk has higher protein content, smaller butterfat globules, and more vitamin B2. The dietary fats – MCTs in goat’s milk help in lowering cholesterol and speeding metabolism process. It aids in digestion. The high vitamin A content in goat’s milk is directly absorbed by the body. It also contains high levels of vitamin B2 that stimulates the production of antibodies and thereby maintains a healthy immune system. A glass of goat milk provides 283 mg calcium.

3. Soy Milk:

Soy milk is obtained by grinding water-soaked soybeans. Available as fat free, whole, flavored varieties, you will also find varieties enriched with fiber or calcium. Soy milk contains almost the same protein level as cow’s milk.

Nutritional Facts:

It is cholesterol free and supplies ample calcium to the developing baby and expecting mother. Monosaturated and polysaturated fat content helps in defending against cardiovascular diseases. Antioxidants present in soymilk helps in fighting against cancer. A glass of soy milk provides 300 mg of calcium.

4. Rice Milk:

It is prepared from ground rice and water. Rice milk is available in flavored, skim, protein or calcium enriched varieties. Diabetic patients must not prefer rice milk as it contains 4 times more carbohydrates as compared to cow’s milk.

Nutritional Facts:

Rice milk contains high levels of B vitamins. It has low fat content. Rice milk can also prove to be an omptimal calcium source as an enriched variety. Although low in protein, it contains more antioxidants, capable of busting disease in the form of selenium and manganese when compared to other milk choices. A glass of unfortified rice milk is known to provide 20 mg calcium.

5. Almond Milk:

Almond milk makes the best alternative especially for those who are intolerant to soy or gluten. Almond milk is prepared from grounded almonds and water.

Nutritional Facts:

It is free from saturated fat and cholesterol. It is rich in folic acid, fiber, protein, B vitamin, calcium, iron and vitamin E. Low in calories, almond milk also contains antioxidants that boosts the immune system. A glass of unfortified almond milk provides 7.5 mg calcium.

6. Oat Milk:

The high fiber content in oat milk prevents constipation during pregnancy. It controls food craving, monitors sugar levels in blood, and helps in transporting oxygen to cells.

Nutritional Facts:

It is rich in vitamins A and B and minerals like manganese, potassium, and phosphorous. It contains more amount of protein than almond or rice milk but it is less proteinous than cow’s milk. A glass or oat milk provides 120 mg calcium.

Tips and Precautions:

What To Eat Or Drink:

Dairy foods like yogurt can make a healthy afternoon snack. Drink milk in cereal bowl. At dinner, have a cup of skim milk. Including low fat cheese in salads might make a great choice.

What To Avoid:

Cheese like camembert and brie that are mould-ripened and blue-veined soft cheese like Roquefort should be avoided during pregnancy. Cheese obtained from unpasturised goat or sheep’s milk may contain listeria (bacteria). Avoid using unpasteurized milk during pregnancy as it can cause food poisoning.

How Much?

Consume 3 cups per day, regardless of what weight, height, or stage of pregnancy you are or levels of physical activities you have during the day.

No matter which type of milk you consume during pregnancy, it is essential to consume the right amount. So that you provide the essential nutrients to your body and to your growing baby.Stay healthy and drink healthy!

Drugstore.com coupon code: Choosing Prenatal Vitamins

Pregnancy is a time of great joy -- and many choices. From the moment a mom-to-be discovers the good news, she's faced with a number of big decisions: Who will deliver the baby? Will she undergo prenatal testing? Will the nursery be painted pink or blue or gender-neutral yellow? And though it may seem small, one of the most important decisions pregnant women make is choosing prenatal vitamins to assist from conception to birth -- and beyond.

These days, choosing a prenatal vitamin can be quite overwhelming. A visit to the vitamin aisle of a health food store or pharmacy presents seemingly endless options: liquid vitamins, chewable vitamins, one-a-day vitamins. There are vitamins high in iron and folic acid, and vitamins that are entirely food-based. Choosing the prenatal vitamin that’s right for you and your baby can be downright daunting -- unless you know what to look for.

This is where registered dietician Theresa O’Reilly comes in. Owner and co-founder of the New Jersey Center for Nutrition and Dietetics, O’Reilly often works with pregnant women and knows how difficult this choice can be. “So many of the women I see take an over-the-counter supplement without really having any idea about what they're selecting -- from prenatals with questionable herbal ingredients to ones that have way too many vitamins and/or minerals,” says O’Reilly. “And the fact that the FDA doesn’t regulate the supplement industry only makes it more worrisome.”

To help pregnant women navigate the expanse of choices they’ll face in the vitamin aisle, O’Reilly offers this cheat sheet for choosing the right prenatal vitamin:

Tip No. 1: Choose the right dose
Look for prenatal vitamins that include at least 600 mcg of folic acid and 27 mg of iron. “To prevent toxicity, it's important to stay away from high doses of any vitamin or mineral,” explains O’Reilly. “It’s a good idea to bring your over-the-counter prenatal to your OB/GYN or to a dietician so he or she can confirm its safety and efficacy.” And since prenatal vitamins generally contain only 20 to 30 percent of a pregnant woman’s calcium needs, O’Reilly recommends moms-to-be eat at least three servings of calcium-rich foods a day. 

Tip No. 2: Look for DHA
Most prenatal vitamins now incorporate DHA (a type of omega-3 fatty acid needed for fetal brain development). If yours does not include DHA, ask your doctor if you should take an additional DHA supplement.

Tip No. 3: Be wary of herbs
Herbal supplements are not well studied in pregnancy/pre-pregnancy, so their safety is not confirmed. And some smaller-brand prenatal vitamins contain questionable herbal ingredients. “Take a peek at the ingredient list and make sure it’s OK'd by your doctor first,” says O’Reilly. “And always get doctor approval before taking any additional herbal or over-the-counter supplement.

Tip No. 4: Review the brand
Since the supplement industry as a whole isn't regulated by the FDA, a good practice is to stick to the bigger supplement companies, as they are generally more “watched” than some smaller, less-known brands.

Tip No. 5: Check the serving size
Many prenatal vitamins -- both regular and chewable -- require taking more than one tablet at a time to meet the recommended serving. Always check the serving size at the top of the nutrition label.

Tip No. 6: Eat well
Taking a prenatal vitamin isn't an excuse to skimp on healthy eating. Eating right is always the foundation for a healthy pregnancy. And your prenatal vitamin is there to ensure you fully meet your nutritional needs.

“And finally, don't be afraid to ask questions and always show your doctor your prenatal prior to use,” says O’Reilly. Having all the information and peace of mind about your choice makes any pill easier to swallow.

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Drugstore.com coupon code: How Do I Choose The Right Supplements For My Family?

The ultimate mecca for red light runners is just four blocks away from my house. And while that mostly worries me, it’s kind of fun to think that my life can be chronicled via the paparrazzi-style rapid flash bulbs mounted in that intersection.

Now mind you, I am not the one running the light. Odds are, though, that you can find me sporting curlers, or gumbifying my arm into the back seat so a hungry baby can suck on my pinky, or puking into my own hands in many of the photos people shlep down to the courthouse.

About that last one: Would it surprise you if I said I’d guzzled a powdered green drink andtwo fistfuls of supplements that morning? Yep, Katie was about the size of a lima bean back then and I was determined to do the very best for her.

Back then I had no idea what fermented cod liver oil was, or that many of the “whole food” supplements I was taking were really synthetic.  The uncured black olives I craved like mad that contained nothing but salt and water? Oh yes, BPA-laden cans. I nearly cried when I found that out.

Most of us come to the real food movement with tons of misinformation to sort out. Is salt unhealthy? What about bacon? Is it really safe to leave milk on the counter for three days and then drink it? If you have regrets about the choices you made with bad info you’re not alone. I think we all do.   But hey! Let’s be kind to ourselves and not beat ourselves up over what we didn’t know back then, okay? Deal?

Deal.

Alrighty then, let’s tackle the last question in this series: Do we need to compensate for the nutrient-poor state of most farming soil?

Ah, there’s the rub! The truth is we really do need extra nutrients in our diet thanks to industrial farming practices. Our approach at the potamus house is to use targeted supplementation – meaning that we take the time to find out what nutrients we’re deficient in and then find high quality sources to supply it – with techniques for increasing the potency of our food.

How exactly do we do this? Good question . . . 

How To Get More From Your Produce: Freshly Pressed Juices & Ferments

Our foods are complete packages with everything we need to “unpack” their nutrients – vitamins, minerals, enzymes, phytonutrients and a bunch of other things we haven’t discovered yet. To boost these properties we can do one of two things: concentrate them and/or make them more absorbable.

JUICING

Freshly-pressed juices are a yummy way to get a “supershot” of many essential vitamins plus magnesium, selenium, zinc, other minerals and amino acids. According to Dr. Campbell-McBride, “Juices provide all the goodness from fruits and vegetables in a concentrated form . . . For example, to make a glass of carrot juice you need a pound of carrots. Nobody can eat a pound of carrots at once, but you can get all the nutrition from them by drinking the juice. On top of that juicing removes the fibre, which impairs absorption . . . The digestive system has virtually no work to do in digesting juices, they get absorbed in 20-25 minutes, providing the body with a concentrated amount of nutrients.”

To use juicing therapeutically, create a 50/50 blend of fruits and vegetables (beets should never be more than 5% of the total mixture) and make sure it is always freshly pressed. “Juices in [grocery stores] have been processed and pasteurized, which destroys all the enzymes and most vitamins and phytonutrients. ” says Dr. Campbell-McBride. “They are a source of processed sugar, which will feed abnormal bacteria and fungi in the gut. In freshly extracted juice the natural sugars are balanced with enzymes, minerals, and other nutrients, which turn them into energy for the body.”

Getting Started: Prices for juicers are all over the map. The problem with cheap brands is, but not everyone (including us) wants to invest in a thousand dollar model. Considering how much used to spend on vitamin powders and such every month I knew I would save money in the long run but this was a purchase I debated over. In the end I did my research and settled on the Greenstar, but I’ve heard this Omega is pretty good, too.

FERMENTED FOODS

Fermenting is a great way to boost both the vitamin levels and the bioavailability (absorption rate) of nutrients in food. And depending on which recipe you choose, it can be REALLY EASY!

“Vegetables, fruits, legumes and grains subjected to lactic acid fermentation also see increases in both their macro- and micronutrient profiles. The bioavailability of amino acids, particularly lysine with its antiviral effects and methionine – increases with lactic acid fermentation. [2. Evaluation of lysine and methionine production in some Lactobacilli and yeasts. International Journal of Food Microbiology. Odunfa et al.]For grains, sprouting prior to souring can increase the availability of protein even further. Vegetables that have undergone lactic acid fermentation as in the case of sauerkraut and kimchi, often see an increase in the activity of vitamin C and vitamin A.“

Fermented Food: Benefits of Lactic Acid Fermentation (emphasis mine)

For more reasons to love fermented foods check out this article from Homestead.org

Getting Started: Some of my fave recipes are carrot dilly sticks from Cara at Health Home & Happiness and fizzy water kefir, but really you can ferment anything! Here are some more recipes to get you started.

Magical Minerals

Although not a supplement, I want to talk about bone broths for a sec. They are a fabulous source of highly absorbable minerals AND as a bonus they help reduce wrinkles and cellulite! The Weston A. Price foundation has fabulous instructions for creating delicious brothshere.

Other Considerations

• Sometimes high-quality multi-vitamins ARE the best approach. This is especially true in the case of severe foods allergies when a lot of foods are off limits. Everyone is different, so do what works for you and your family. When needed I supplement my family with high-quality, non-synthetic multis that contain a balanced range of nutrients/micronutrients (You can buy quality multi-vitamins at Drugstore.com coupon code here)
• According to Dr. Campbell-McBride, supplements in liquid form are better than powders, capsules or tablets. Especially those that can be absorbed through the skin.
• “Choose supplements with a high absorption rate,” says Dr. Campbell-McBride, “for example, vitamin and mineral supplements with added fulvic acid. Fulvic acid (not to be confused with folic acid) is produced by bacteria in soil. It can ensure a very high absorption rate for a supplement the natural way. It also has good chelating properties for heavy metals. Soil bacteria in your probiotic will provide your gut with this acid.” (Gut & Psychology Syndrome p. 297)
• Cellulose – I don’t think cellulose capsules have the same absorption problems as stearates. I’m still researching, though, and will post as soon as I have a definitive answer.
• Soil degradation and the way we filter our water is making it very difficult to getadequate magnesium. If you find that you are deficient in this mineral I recommend skipping the pill – you’ll get better results by taking epsom salt baths or spraying magnesium oil on your skin. Here are some simple instructions for making magnesium oil.
• Modern day people are often deficient in B vitamins and K2, both vital for health. If the bacteria in our digestive tract is healthy it should be making some of these nutrients for us, but we need food sources as well. Liver and red meat are great sources of B vitamins. K2 is found in pastured dairy such as eggs, butter, and cheese as well as fermented foods like sauerkraut and natto. In addition to these foods our family takes High Vitamin Butter Oil from Green Pastures, which is a butter extract rich in Vitamins K2, A & D. I’ve also begun supplementing with Jarrow mk-7 version of fermented natto for K2.
• If you don’t have a good source for pastured organ meats (or have a family member that refuses to eat it!), dried liver supplements might be beneficial. This is what we started with while I worked up the nerve to buy and prepare it.

So there you have it! My two  – or four! or six! – cents on vitamins and supplements. If you sent a question about a specific product that I didn’t cover, I’m sorry. I seriously considered running up to the health food store and trying to label sleuth some of the brands you mentioned but uh, my kids really like to rearrange supplement shelves. 

Drugstore.com coupon code: How to choose the right prenatal supplements

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If you are thinking about getting pregnant within the next year, or are pregnant, this post is for you! I’m going to break down how to find the best prenatal supplements in a sea of options. But first, let’s start with the why.

I’m sure you’ve already heard this from multiple sources so just to drive it home, know that pregnancy is a critical time for optimal nutrition for both mom and baby. Lots of nutrients are required to build the placenta, nourish a growing baby, help you in labor, delivery and healing, and while breastfeeding. Today, many of us are just not getting everything we need from our food. Even those with a pretty fantastic diet, filled with the most nutrient-dense foods, may not be getting enough. This is in part due to the decline of nutrients in the soil our food is grown in, leading to less nutrient-dense crops. Other factors, including medication use, also play a role. For example, the birth control pill can deplete folate, a key nutrient needed to prevent birth defects. We also are not drinking mineral-rich water like we would have historically. I’m not recommending, nor do I think it is feasible, to start drinking only from fresh mountain streams, but just wanted to mention that this is a difference between our lifestyle now and that of our ancestors.

You might be wondering how historically, women have had healthy babies in some of the most challenging of circumstances. Biology helps us out here a bit and so even when mom is nutritionally depleted, baby has mechanisms to extract nutrients from mom, but those mechanisms are not without limitations. AND, the goal is not to wind up on the other side of pregnancy further nutritionally depleted!

Taking the right prenatal supplements can:

1. Reduce nausea, heartburn, and fatigue throughout your pregnancy
2. Support labor, delivery, and healing
3. Aid in breastmilk production
4. Help you rebuild and repair so you are ready for future pregnancies should you choose
5. Result in a healthy baby!

Choosing the right prenatal supplements can be tricky with the number of options on the market. Many commercially available prenatal supplements do not contain, or have inadequate amounts of important nutrients like magnesium, iodine, biotin, pantothenic acid, selenium, manganese, chromium, and molybdenum. Further, they may not be in best, most usable and tolerated form. So, here is what you want to look for. Keep in mind that beyond these general recommendations, there are so many individual considerations when picking prenatal supplements. If you have and medical conditions, a high risk pregnancy, or history of nutrient deficiencies (i.e. anemia, vitamin D deficiency, etc.) then I recommend going to see a nutritionist for a customized protocol to get the best possible results.

MOST Important:

• Iron: 20 mg/day at a bare minimum but ideally closer to 45mg/day*. And look for the kinds that are easiest on the stomach (i.e. less likely to cause nausea and constipation) which includes Iron Picolinate or Iron Bisglycinate. *note: iron needs varies for individuals. Your OB/GYN will probably monitor your serum ferritin concentration to watch for iron-deficiency.
• Vitamin A: 5,000 IU/day is great. Do not ever exceed 10,000 IU/day of vitamin A with supplements due to potential toxicity. Ideally, that Vitamin A is coming from mixed carotenoids or beta carotene and palmitate. I always like to see mixed sources of vitamin A.
• Folic Acid: this is probably the most researched nutrient in regards to pregnancy because of its direct link to neural tube defects and other complications. The amount you take is just as important as the type of folic acid. Folic acid is actually the synthetic form of naturally occurring folate and for that reason, takes a whole extra step for your body to convert into a usable form. A large number of people are genetically compromised in converting folic acid into the form the body needs (Methylfolate). For that reason, I recommend looking for a prenatal that contains a combination of Methylfolate and folinic acid to bypass a potential genetic defect in a safe way. You’re looking for 800 micrograms.
• Magnesium: magnesium needs increase during pregnancy and yet it is estimated that mean dietary magnesium intake for pregnant women in the United States is around half of what is needed. You are looking for 200-400 mg of magnesium in your prenatal supplement. Ideally, that is coming from magnesium citrate or magnesium glycinatewhich are both much easier for your body to use than magnesium oxide (the cheaper option that many prenatals use) and also easier on your stomach. This is something that I’ll sometimes add on as an additional supplement for women since many prenatals don’t have quite enough. Alternatively, focusing on food-sources of magnesium and treating yourself to an epsom salt bath (epsom salts are a form of magnesium). Add 2 cups to a warm bath and perhaps a few drops of lavender essential oil and that magnesium will help soothe muscles and give you a bit of a boost.
• Vitamin D: checking for Vitamin D deficiency is relatively routine now and a good idea prior to pregnancy and/or during pregnancy. A deficiency increases the risk of neonatal hypocalcemia, intrauterine growth retardation and slower-than-normal growth during the first year of life. I recommend at least 1000 IU/day but depending on individual need, you may need much more than that.
• Vitamin B6: Low B6 levels are common in pregnant women due to baby demanding a good amount of it. Women who have take oral contraceptives (i.e. “the pill”) prior to conception are at an increased risk of deficiency. And guess what? Vitamin B6 is proven to help control nausea during pregnancy. Your prenatal should contain at least 10 mg of Vitamin B6.
• EPA/DHA (i.e. omega-3 fatty acids): this is usually taken as a separate supplement, perhaps in the form of fish oil, which is a naturally rich source of EPA/DHA. These fatty acids play an important role in the development of the brain, central nervous system, and visual system. I like to see at least 300mg of DHA and a similar amount of EPA as well. NOTE: quality, testing and purity is SO IMPORTANT with fish oil! Otherwise, there are concerns with rancidity of the oil and contaminants like heavy metals. And a fish oil supplement should never taste or smell fishy, period.

Important:

• Multiple doses: a great prenatal vitamin should be divided into more than one dose per day. I know, that makes it more of a pain to take, but it dramatically increases how much of those nutrients your actually getting. With just one big dose a day, you’re literally flushing nutrients down the toilet.  You also may find it a lot easier on your nauseated stomach to take your prenatal in divided doses (and always with food!).

Of course, there are loads of other nutrients needed during pregnancy but this is a start to helping you identify good prenatal supplement options. The right prenatal supplements combined with a healthy, varied diet, is fundamental to the health of both mom and baby. I’ll end this post with the names of a few of my favorite, trusted prenatal supplements that I use with my patients. All but one of these are professional line supplements, which means you have to get them through a healthcare professional (or risk the quality of those illegally selling them through Amazon). Some compounding pharmacies will carry these lines though so if your healthcare provider doesn’t offer them, try there.

Thorne Basic Prenatal: this is a 3/day capsule that is very well tolerated

Seeking Health Optimal Prenatal: There is a capsule version and a protein powder version. The protein powder (pea protein based) is a favorite of mine for women who are really struggling with nausea or who are having trouble remembering to take their supplements. Just one scoop shaken with water or better yet, blended with berries into a smoothie, can be sipped on. These supplements are expensive (though sometimes you can get a discount through a healthcare provider) but the quality is off-the-charts superior to basic pharmacy brands. And, Seeking Health sells directly to the public!

Metagenics Wellness Essentials Pregnancy: this is my go-to for those who like the convenience of little packets and for those women who need a little more calcium/magnesium and iron support.

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Sure, fasting sounds terrible to most people. But you only have to do it for a day—or even part of a day—to boost your health and lose weight. Recent studies from the University of Illinois reveal that people could lose 1 to 2 pounds a week while reducing blood pressure and cholesterol when they fasted every other day—and this held true even when study participants were allowed to eat 500 calories on fast days.

If a day of only 500 calories still sounds daunting, consider this: Preliminary research suggests you can get many of the same benefits by fasting only 12 to 16 hours a day.

After a day of fasting, people only eat about 10% more than they normally would, explains Krista Varady, PhD, a nutritional scientist who led the University of Illinois research. That 10% doesn't even come close to making up for the missing calories, she says, which is why people lose weight.

Fasting also alters body mechanisms for the better, says Courtney Peterson, PhD, assistant professor at Pennington Biomedical Research Center. "Fasting lowers levels of inflammation and puts the body into repair mode," she says. "Production of antioxidant enzymes increases, and that helps repair and recycle cells."

Want to give fasting a shot? These guidelines will help keep you safe.

Check with your doctor first.

You need to make sure it's safe for you to go without food for more than half a day at a time—for example, fasting is not for pregnant women or people with diabetes. "You can quickly deplete your body of electrolytes, including sodium, so fasting needs to be approached carefully," says Peterson.

Try the every-other-day approach.
Once you have the green light from your doctor, give Varady's plan a shot: Eat as much as you want on feast days, and then limit yourself to 500 calories on fast days—and be sure to choose high-quality, nutrient-packed foods such as lean meat and fresh produce. While this well-studied approach is safe, says Varady, people who eat frequent small meals or snack often may find the fast days intolerable. (Learn how to lose twice as much weight with The 2-Day Diet.)

Experiment with time-restricted eating.
This approach to fasting sounds more palatable to most people: To start, try limiting yourself to 12 hours of eating and 12 hours of fasting. Once you adjust, see if you can increase the number of hours you fast: In animal studies, weight loss and health benefits were higher when the feeding window was limited to 8 to 10 hours.

Always eat smart.
Although some plans don't dictate what you you can have when you're not fasting, don't use that as an excuse to subsist on ice cream and Oreos. "No matter what diet you're on, you should get the bulk of your calories from healthy foods, like veggies, lean protein and whole grains," says Peterson. "Your body needs nutritious food to function most effectively."

Make sure you drink plenty of fluids.

You may not realize it, but food supplies at least 20% of your water intake. "If you're fasting, or even doing a modified, 500-calorie fast, you should drink 8 to 12 glasses of water every day," says Varady.