Is Your Prenatal Making You Nauseous?
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Up to 70% of pregnant folks are affected by nausea, that is a lot! Classical pregnancy nausea often resolves by weeks 16-20, but a sometimes overlooked contributor to nausea in pregnancy is the prenatal vitamin. There are several vitamins potentially contributing like iron, B12, and zinc. Using iron as an example, digestive upset is one of the most commonly reported side effects of iron supplementation and often causes people to stop supplementing. For a prenatal to work best, it should be supplemented every day. So what’s the plan if nausea and/or vomiting are also a part of your every day? Here are 4 tips to try if your prenatal is making you nauseous:
- Nutrition Strategy
- Always take your prenatal with food : ideally taken within the first few bites of a meal to reduce the risk of digestive upset.
- Eat smaller meals, more often. Too much food in one sitting or too much time between meals both worsen nausea. Prioritize eating shortly after waking (protein bars/balls work well to get started), and consistently throughout the day. Think 5-6 smaller meals/day, high protein & fiber. Download a free high fiber & protein meal plan here!
- Identify triggers and remove them until symptoms resolve. Common offenders are strong food odors and fragrances. Fried/fatty/spicy foods can worsen nausea directly or trigger heartburn (commonly associated with nausea and vomiting during pregnancy).
- Supplement Ginger. Shown to significantly improve nausea & vomiting during pregnancy AND relieve nausea severity. Start with ginger tea or ginger chews for a dietary approach! Always steep your teas for 15-20 minutes, covered (!!) to keep all the beneficial compounds in the cup. If that isn’t working well enough, ginger can be supplemented as well. Supplemental ginger works very well to relieve nausea - work with a naturopathic doctor to guide safe dosing.
- Take supplements when you feel best. You’ll definitely hear us say “in is best” when it comes to some supplements. If you feel the least nauseous at night, try taking your prenatal as part of your bedtime routine. Remember to always take it with food, opt for a high-protein snack before bed to prevent stomach upset and promote a restful sleep.
- Assess the nutrient profile of your prenatal. Common nutrients that can cause or worsen nausea (pregnant or not!) are vitamin B12, zinc, and iron. They cause nausea by irritating the gut lining - so it’s often best to switch forms of prenatal (like a gummy prenatal) and supplement liposomal iron for better taste and absorption so that you still get the vitamins you need, but with less stomach upset. Another vitamin you can increase is vitamin B6, it has been shown to significantly improve nausea in pregnancy, so much so that it’s part of the medication diclectin, a first line medication in nausea of pregnancy. Our NDs can guide dosing, frequency, and product options.
A note on Acupuncture: Acupuncture is another treatment option shown to be helpful in relieving nausea during pregnancy. It is largely safe in pregnancy and helpful for other pregnancy-related concerns like reflux, pain, anxiety & stress, headaches - the list goes on. Acupuncture is worth considering, our ND's can provide guidance on where acupuncture may fit into your plan.
The good news is that nausea should be temporary, hopefully these tips can provide some relief!
In health,
Lauren
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Lauren strives to empower patients in understanding their health, and believes that patient-centered care is an important piece to healthcare. She loves to help connect the dots between how you are feeling and how you want to feel.
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