My Natural Supplement Routine for Pregnancy
Supporting Baby and Myself with Clean, Traceable Ingredients
At almost 17 weeks pregnant, I’m learning so much about the importance of clean, traceable ingredients in my prenatal supplements. As someone who values natural, holistic health, I want to make sure that what I’m putting into my body—especially now that I’m growing a new life—is safe, effective, and as close to nature as possible.Today, I’m sharing the natural supplements that have become part of my routine, why I chose them, and how they’ve been supporting me through my pregnancy journey.
1. Ritual Prenatal Multivitamin: Clean Ingredients & Transparency
The first supplement I started with was the Ritual Prenatal Multivitamin, and it’s been a game-changer. This citrus-flavored prenatal is easy to take—even on the toughest mornings when I’m battling nausea. Ritual is dedicated to transparency, and each ingredient is 100% Made Traceable®, meaning they clearly show where each ingredient is sourced from and manufactured. Here’s why I believe this prenatal is a cut above the rest:
Methylated Folate: Folate is crucial for preventing neural tube defects, but not all forms of folate are created equal. Ritual uses methylated folate, which is more bioavailable and easier for our bodies to use, especially for those with genetic variations that make folic acid harder to process.
Omega-3 DHA from Microalgae: Unlike traditional fish oil sources, this Omega-3 comes from microalgae, making it 100% plant-based.
Methylated B12: B12 is vital for energy production and helps prevent developmental delays. Like folate, the methylated form is more easily absorbed and utilized by our bodies.
Nature-Identical Choline: This essential nutrient supports baby’s brain development, and Ritual’s source is both vegan and nature-identical, providing high-quality choline without additives or animal byproducts.
USP Grade Potassium Iodide & Biotin: Iodine is key for thyroid health, while biotin supports hair and skin. Ritual’s USP-grade biotin is a high-quality form, which is harder to find in other prenatals.
Vegan D3 from Lichen: Most D3 is derived from animal sources, but Ritual sources its D3 from lichen, which is an algae, keeping it fully vegan and natural while supporting healthy immune function.
Gentle Iron (Ferrous Bisglycinate Chelate): Iron is crucial for oxygen delivery, but it can sometimes cause digestive upset. This gentle form of iron is easier on my stomach, which has been a lifesaver during pregnancy.
Non-Soy Vitamin K, Chelated Magnesium, and Tocopherols (Vitamin E): Each of these ingredients supports different aspects of development and maternal health, like bone health, muscle function, and antioxidant support, and each one is sourced from high-quality, food-form sources.
The result? A prenatal that feels more like a blend of essential, nutrient-dense foods than a synthetic supplement. Knowing each ingredient’s source and purpose gives me confidence that I’m taking the best possible prenatal for me and my baby.
2. Seed DS-01 Daily Symbiotic: Probiotic & Prebiotic Support
Digestive health can be one of the hardest parts of pregnancy—bloating and constipation seem like constants, but Seed DS-01 Daily Symbiotic has been a huge help. It’s a two-in-one prebiotic and probiotic, meaning it nourishes the healthy bacteria that already exist in your gut and introduces new, beneficial strains. Here’s what I love about it:
Pregnancy-Safe, Non-Irritating Strains: Seed’s probiotic formulation uses scientifically studied strains that are safe for pregnancy. They’re also rigorously tested, so I know I’m getting effective, high-quality probiotics without risking stomach discomfort like I’ve had with other brands.
Two-in-One Capsule: Seed’s design is clever and efficient—a nested capsule protects the probiotics as they travel through my digestive system, ensuring they reach my colon (where they’re most beneficial). This also means the probiotic is shelf-stable with no need for refrigeration.
Trusted Sourcing & Manufacturing: Seed’s strains are biofermented in Europe and are not of animal or soil origin, adding an extra layer of purity. They undergo thorough quality control checks following both US and European standards, so I know it’s a product I can trust.
Since starting Seed, I’ve noticed my bloating has lessened, and I feel more “regular,” which made the first trimester so much easier. It’s a simple yet powerful tool for gut health and overall wellness.
3. Ritual Natal Choline: Extra Cognitive Support for Baby
The last supplement I’m taking is Ritual’s Natal Choline. While my prenatal already contains choline, I’ve chosen to add an extra dose to support my baby’s brain and cognitive development. Here’s why I’m prioritizing this:
High-Potency Choline as Choline Chloride: Ritual uses a potent, bioavailable form of choline, which is shown to support brain development from infancy into early childhood. There’s 550 mg in the Natal Choline supplement and an additional 55 mg in the prenatal I’m taking, giving me just over 600 mg daily—a dose recommended by many studies for optimal cognitive development.
Research-Backed Benefits: Studies indicate that higher levels of choline during pregnancy can positively impact a baby’s cognitive abilities, supporting memory and learning well into childhood. Additionally, choline plays a role in reducing the risk of neural tube defects alongside folate. For a credible review on choline’s importance during pregnancy, check out this article from NIH.
Boosting Breast Milk Quality: Taking choline during pregnancy also increases choline content in breast milk, helping me prepare to nourish my baby post-birth with nutrient-rich milk.
The citrus essence in the bottle keeps the choline fresh and enjoyable to take daily, which I appreciate. Adding this extra choline has given me peace of mind knowing that I’m supporting my baby’s growth to the fullest.
Final Thoughts
Choosing natural, traceable supplements for pregnancy has allowed me to stay aligned with my natural health values while giving my baby the best foundation. I’m grateful for brands like Ritual and Seed that prioritize clean ingredients and transparency. I hope my experience helps other moms-to-be in choosing supplements that make them feel empowered, supported, and ready for this incredible journey into motherhood!
Disclaimer: I’m not a doctor—just a mom-to-be who is passionate about natural health and wellness. I love researching these topics to make informed choices for myself and my family, but please consult with your healthcare provider to determine what’s best for your individual needs.