Common fertility supplement mistakes

Are you taking prenatal supplements the right way?

Prenatal supplements are like the MVPs of your baby-prep game. They fill in nutritional gaps, support your body through pregnancy, and help set the foundation for your little one’s growth and development. But—and it’s a big but—not all pre-natals are created equal, and how you use them matters more than you think.

Let’s dive into the six most common mistakes I see women making with their prenatal supplements and, more importantly, how to fix them.

1. Choosing a basic prenatal

Not all prenatals are built the same. Some skip out on key nutrients like iodine or choline, which are essential for brain development and thyroid health. Others include nutrients you might not even need, like iron—especially if your levels are already high.

What to do instead: Look for a high-quality prenatal that matches your specific needs. If you’re unsure, ask your healthcare provider to review your blood tests and guide you toward the right product.

2. Taking supplements at the wrong time

Timing can make or break your supplement routine. For example, calcium and iron compete for absorption, so taking them together reduces their effectiveness. Some supplements, like magnesium, are better in the evening for their calming effects, while B vitamins can give you a midday energy boost.

What to do instead: Create a schedule that optimises absorption and supports your day. Split doses if needed and pair certain nutrients with food to minimise nausea.

3. Getting the doses wrong

Your nutrient needs aren’t static; they change depending on your health, family history, and conditions like PCOS or thyroid issues. Too much folate, for instance, can mask a B12 deficiency, while too little iodine can affect your thyroid.

What to do instead: Work with a professional to tailor your doses based on blood test results and any pre-existing conditions. This ensures you're getting just the right amount—no more, no less.

4. Using the wrong nutrient forms

Not all forms of nutrients are created equal. Some, like magnesium oxide, are poorly absorbed and can cause digestive troubles, while others, like magnesium glycinate, are gentler on the stomach and more effective.

What to do instead: Pay attention to the type of nutrients in your supplement. If something isn’t sitting well with you, there may be a better option.

5. Doubling up without realising it

If you’re combining a prenatal with extras like a separate iron or calcium supplement, you might accidentally double up on nutrients. Over-supplementing can lead to side effects and, in some cases, cause harm.

What to do instead: Carefully read the ingredient labels on all your supplements. Map out what you’re taking to avoid overlaps, and adjust as needed.

6. Skipping blood tests

How do you know if your supplements are working? Or if you even need them? Blood tests are the foundation of a safe and effective plan. They help pinpoint deficiencies and eliminate guesswork.

What to do instead: Always start with blood tests before beginning a supplement regime. Retest periodically to track progress and adjust as needed.

Why a personalised approach matters

Prenatal supplements aren’t one-size-fits-all. Every woman’s needs are different depending on factors like health history, diet, and pregnancy goals. That’s why creating a personalised supplement plan can make all the difference—not just for your health, but for your peace of mind too.

If you’d like help designing a plan tailored to you, reach out for a consultation. Together, we’ll build a strategy that supports you (and your little one) every step of the way.

References

1. De-Regil LM, Peña-Rosas JP, Fernandez-Gaxiola AC, Rayco-Solon P. Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database Syst Rev. 2015;(12):CD007950.

2. Harding KL, Aguayo VM, Webb P. Hidden hunger in South Asia: a review of recent trends and persistent challenges. Public Health Nutr. 2018;21(5):785-795.

3. Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press (US); 2000.

4. Zimmermann MB. The effects of iodine deficiency in pregnancy and infancy. Paediatr Perinat Epidemiol. 2012;26(Suppl 1):108-117.

5. Haider BA, Bhutta ZA. Multiple-micronutrient supplementation for women during pregnancy. Cochrane Database Syst Rev. 2017;(4):CD004905.