Vitamins & Supplements To Take During Pregnancy: The Most Important Ones To Take

Pregnancy is the most important time in a woman’s life to focus on health.

Everything we eat and do affects the pregnancy and the baby.

During pregnancy, your body is working so hard to build the support sysytem for the baby to grow and flourish in…. It takes A LOT.

And nutrients, vitamins and minerals are what helps it all happen.

The vitamin, mineral and nutrient requirement during pregnancy is SO HIGH that it is necessary to supplement with a good prenatal. But it doesn’t stop there as there are so many more vitamins and nutrients required during pregnancy that you do not get in your diet but that are necessary during this time.

A lot of the supplements I will discuss here today will also help you feel better during pregnancy.

They will help with energy, sleep, immune function and even weight gain.

Did you know that protein is what helps the growth and development of your baby’s tissues and organs while in utero?

Pretty crazy, right?

If you have a hard time getting more protein in like eggs, chicken, fish, turkey, you may want to consider taking a high quality pregnancy protein powder like mPower Protein Powder for Pregnancy, which also contains a prenatal in it. DOUBLE-WAMMY!

It blows my mind that doctors don’t spend more time educating their patients on how much nutrition affects the pregnancy and the baby.

And that is why I am even more so passionate about educating pregnant women about this.

So before I go to the must-take vitamins and supplements you should be taking during pregnancy, let me get one thing super duper clear.

A supplement cannot compensate for a healthy diet.

I always say that food is the most important thing to focus on.

So I can’t go on without giving you a little overview of what you should be doing with your nutrition.

Nutrition Tips

  1. Variety
  2. Try to have a lean protein, a healthy starchy carb, some healthy fats and veggies in as many meals as you can.
  3. Try to eat every 3-4 hours.

VARIETY is key!

I know that its hard to eat while pregnant because of food aversions, morning sickness, etc. But at least now that you know how important it is, you can make a greater effort.

Different foods have different nutrients and vitamins which is why its important to eat a variety of foods.

If you are eating toast for breakfast and the same chicken and rice for lunch and cereal for dinner, you are not getting a good variety of nutrients and vitamins to the baby.

So whenever you can, try to add variety to your meals.

  • Do quinoa, instead of rice.
  • Try adding different veggies to your meals.
  • Add flax and chia seeds to smoothies.
  • Have turkey and fish instead of chicken.
  • Try to eat different fruits. Smoothies is a great way to add fruits, veggies and things like chia and flax.

Ok, now lets dive in to the supplements because that is super important because MORE THAN LIKELY, you are not consuming the increased requirements demanded by pregnancy in your diet.

Here is the list of the most important supplements and then I will dive in to each one.

  • Protein Powder
  • Prenatal
  • Fish Oil
  • Folate
  • Vitamin B12
  • Vitamin D
  • Probiotics

Protein Powder

One of the most important nutrients during pregnancy is PROTEIN.

Most women do not even close do get enough of it and you need it in order for your baby to develop properly.

Because most women struggle to get enough protein from food, I always suggest to have a good quality PROTEIN POWDER.

If you are wondering if protein powder really is safe for pregnancy, I wrote about that HERE.

We partnered with a doctor to formulate mPower Protein Powder for Pregnancy.

So it is medical grade, doctor formulated and cold pressed so that you can absorb as much of the vitamins in it as possible. Check out this post for the best protein powder for pregnancy and baby!


Yup, mPower actually contains a high quality, high absorbable Prenatal in it.

The quality is so high, the doctor said it was like a PRENATAL PLUS.

So with mPower you can get your protein in and your Prenatal all in one delicious dreamy, silky smooth vanilla ice cream milk shake.

It also contains all the B vitamins including Folate (in its correct form).

I do always recommend getting an extra folate supplement because during pregnancy, we use up B vitamins so much more.


Like I mentioned above, a healthy diet rich in a variety of different foods is super important during pregnancy because it helps get more nutrients and vitamins in.

But because that is close to impossible even when not pregnant, its imperative to take a good quality prenatal that will fill in the gaps.

mPower Protein Powder contains a high quality prenatal, so you can save on that and get your protein in.


Folate is essential to a healthy baby. It helps the development of the fetus in the early stages of pregnancy.

Folate taken before conception and during the first few weeks of pregnancy can prevent seven out of ten cases of neural tube defects. 

While mPower does contain whole Food folate, I would recommend you take more.

Fish Oil

Omegas are essential to every woman’s health throughout all throughout our entire life spans. 

During pregnancy all the way through breastfeeding, our need for omega’s increases even more. 

While we are pregnant, omegas are a critical building block of the fetal brain, eyes, and nervous system.  After a baby is born, omegas help support brain development and immune function, while also supporting healthy postpartum mood and well being for all moms.

This is a must and if your doctor hasn’t told you to take it, shame on him.

Hurry up and start taking it.

We partnered with a doctor to formulate the best quality vitamins for pregnancy and for moms.

Our fish oil is of the best quality because its made from Wild Sockeye Salmon which feeds off krill, which is the most potent and beneficial Omega, so you get the best of both worlds in the fish oil and krill oil.

You can grab our medical grade, doctor formulated Mega Fish Oil HERE.

Mega fish oil

Overall Health Benefits of Fish Oil

  1. Lowers blood pressure
  2. Reduces triglycerides
  3. Slow the development of plaque in arteries
  4. Brain function
  5. Anti-inflammatory (inflammation leads to diseases)

Benefits for Pregnancy

  • Essential for proper fetal development.
  • Important for baby’s brain development.
  • Children born of mothers with sufficient Omega-3 typically score higher on cognitive and motor skill development tests than children whose mothers did not consume omega-3 fats.
  • Lower risk of behavioral problems in children of mothers who consumed omega-3.
  • Plays a role in preventing pre-term birth.

Vitamin D

Every single pregnant woman should be taking this.

Research says that women who take high doses of vitamin D during pregnancy have a greatly reduced risk of complications, like gestational diabetes and preterm birth, and infections.

Overall Health Benefits of Vitamin D

  • Mood Regulator
  • Promotes Immune Function
  • Reduces Inflammation
  • Supports Bone & Muscle Health

Benefits for Pregnancy

  • Higher Levels of Vitamin D3 are REQUIRED during pregnancy due to enhanced intestinal calcium absorption and increased fetal requirements of calcium.
  • A good quality Vitamin D3 is important for baby’s bone health and has been seen to 

You can grab our medical grade, doctor formulated Vitamin D for MOMS, HERE.

Vitamin D

Vitamin B12

Most pregnant and nursing mothers don’t know that a vitamin B12 deficiency can have such serious and lasting effects on your baby.

If you are pregnant, or trying to conceive, you know that taking folate is essential to the neural development of your baby. But according to the World Health Organization, vitamin B12 is just as important in preventing neural tube and other neurological defects in infants and unfortunately as many as 1 in 20 adults is deficient in this essential vitamin.

Vitamin B12 is important because it helps keep the body’s nerve and blood cells healthy.

Most importantly, a deficiency is associated with increased risk for several adverse pregnancy outcomes for both mother and fetus.

These risks include neural tube defects, intrauterine growth retardation, preclamsia, and early miscarriage. Even more frighteningly, the neurological and developmental delays in babies that can be caused by a deficiency are irreversible.

If you are not currently taking a good quality Vitamin B12, we do have the most absorbable kind and it is also doctor formulate and medical grade.

Vitamin B

Click Here to get it!

Here are some health benefits of Vitamin B12

  • Boost eEnergy Production
  • Encourage Healthy Cell Formation
  • May Prevent Mood Swings
  • Renew Hair, Skin and Nails
  • Supports Bone Health
  • Supports Mental Sharpness & Alertness
  • Aids In Preventing Memory Loss
  • Helps Vitamin B9 In The Formation Of Red Blood Cells

I hope you see now, just how important supplementation is in addition to a healthy diet that is full of all kinds of different foods, nutrients, vitamins and minerals.

Please, if you are having a hard time getting enough protein in or getting enough variety in your diet, please highly consider taking some of these supplements.

I always tell women, that PREGNANCY is the most important time in our lives to really take care of ourselves because we are building our baby’s genetic and EVERYTHING MATTERS.

Check out this YouTube video for more information on Pregnancy Nutrition.

If you have any questions, feel free to connect with me on IG @mmfpregnancyfintess and DM me any questions.

Hope you have a happy and healthy pregnancy.

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