Top Pregancy Supplements: Why I Talk About Taking Choline, High-Dose B1, Heme Iron, DHA, and Triple Magnesium During Pregnancy & Postpartum
Being pregnant or in the postpartum period is a time of profound change — physically, emotionally, and hormonally. Nutrition becomes more than a lifestyle choice; it becomes the foundation for your baby’s development, your own health, and your ability to recover.
With so many supplement recommendations out there, you might wonder: Which ones matter?
In my work supporting families through pregnancy, birth, and the fourth trimester, there are five nutrients I consistently discuss because evidence shows they support key aspects of pregnancy and postpartum biology:
Choline
High-Dose Vitamin B1 (Thiamine)
Heme Iron
DHA (Docosahexaenoic Acid)
Triple Magnesium (Magnesium Glycinate + Taurate + Malate)
Below we explore why each nutrient matters, the pros and cons, contraindications, and a recommended organic or clean brand to consider.
Choline — Essential for Baby’s Brain + Maternal Health
Why take choline?
Choline is a critical nutrient for cell membrane integrity, brain development, and methylation pathways. During pregnancy, it supports:
✔ fetal brain and spinal cord development
✔ neural tube closure
✔ maternal liver function
✔ memory and cognition
Research links adequate choline intake with improved cognitive outcomes in offspring. (1)
Recommended Brand:
MegaFood Baby & Me 2 + Choline Add-On — This whole-food-based brand emphasizes real food sources and includes choline support in pregnancy-focused formulations.
Pros:
• Supports fetal brain growth
• Linked to reduced risk of neural tube issues
• Whole-food sourced when taken as part of an organic/clean combo
Cons:
• Hard to achieve enough through diet alone (eggs, beef, soy)
• Some choline supplements can cause fishy odor or GI discomfort
Contraindications / Notes:
• If you have trimethylaminuria (TMAU), high choline may worsen odor symptoms—discuss with your provider.
• Choline needs increase with pregnancy; guided dosing is best.
High-Dose B1 (Thiamine) — Energy + Metabolic Support
Why take high-dose B1?
Thiamine (Vitamin B1) is crucial for carbohydrate metabolism and neurological function. In pregnancy and postpartum, demands on energy metabolism are heightened due to:
• increased metabolic load
• blood volume expansion
• lactation
High-dose B1 may be especially beneficial for people experiencing gestational diabetes, hyperemesis gravidarum, or postpartum fatigue.
Recommended Brand:
MegaFood Blood Builder + High B-Complex (contains B1) — While not purely B1-only, this clean, whole-food B complex supplies B1 in food-based form that’s gentle on digestion.
Pros:
• Helps convert glucose to energy
• Supports nervous system health
• Food-based B complex may be better tolerated
Cons:
• Dosing varies — high B1 targets require clinician guidance
• Some B complexes include added ingredients you may want to avoid
Contraindications / Notes:
• High doses can change urine color (harmless)
• If on medications like certain diuretics, discuss B vitamin dosing with your clinician
Heme Iron (Iron Bisglycinate) — Preventing Anemia & Fatigue
Why take iron?
Iron supports red blood cell production and oxygen transport. Most prenatal vitamins do not contain enough iron for people with low ferritin or anemia — yet iron deficiency is one of the most common nutrient gaps in pregnancy.
Heme iron (iron bisglycinate) is a gentler form that is often better tolerated and less constipating than traditional ferrous sulfate.
Recommended Brand:
Three Arrows Heme Iron — A bioavailable form designed for sensitive systems and enhanced absorption.
Pros:
• Reduces constipation and GI upset
• Supports energy and oxygen-carrying capacity
• Important for third trimester and postpartum recovery
Cons:
• Iron supplementation can still cause nausea in some people
• Excess iron without deficiency can be harmful
Contraindications / Notes:
• Do not take iron unless labs show deficiency or your provider recommends it
• Iron overload conditions (e.g., hemochromatosis) contraindicate supplementation
• Pair with vitamin C for better absorption
DHA — Baby Brain + Eye Development
Why take DHA?
DHA (an omega-3 fatty acid) is a major building block of the fetal brain and retina. It also supports maternal mood and postpartum health. Most diets are low in DHA, even when omega-3s are consumed.
Recommended Brand:
Ritual Prenatal DHA — Organic algae-derived DHA, which avoids fishy aftertaste and is vegan-friendly.
Pros:
• Supports fetal brain and eye development
• May reduce risk of preterm birth
• Supports postpartum emotional wellbeing
Cons:
• Not all prenatal vitamins include DHA
• Fish-derived sources may cause nausea or fishy reflux
Contraindications / Notes:
• Check for mercury and contaminant testing if using fish oil sources
• People on blood thinners should consult before high doses
Triple Magnesium — Calm, Sleep, + Muscle Support
Why take triple magnesium?
Magnesium plays roles in muscle relaxation, sleep, blood sugar regulation, nerve function, and mood. During pregnancy, magnesium demand rises — and many people are deficient even before pregnancy.
A triple magnesium approach uses:
✔ Magnesium glycinate — for sleep & calm
✔ Magnesium malate — for energy & muscle support
✔ Magnesium taurate — for cardiovascular + nervous system support
Recommended Brand:
Innate Response Triple Magnesium — A clean, multi-dimension magnesium formula designed for gentle, broad support.
Pros:
• Supports restful sleep and stress response
• Helps with leg cramps and muscle tension
• Better tolerated than single forms
Cons:
• Can cause loose stools at high doses
• Might not be necessary if adequate through diet
Contraindications / Notes:
• Kidney disease or compromised renal function requires clinician guidance
• Magnesium may interact with some antibiotics or blood pressure drugs
Why These Supplements, Together, Matter
During pregnancy and postpartum, your body is doing more than usual:
• growing a baby
• increasing blood volume
• prepping for labor
• shifting hormones
• supporting lactation
• repairing tissues
That’s why a standard multivitamin often isn’t enough — especially if your diet or labs show gaps. The five nutrients covered here each play a unique role:
NutrientKey RoleCholineFetal brain + neural developmentB1 (Thiamine)Energy metabolism + nervous system supportHeme IronRed blood cells + oxygen transportDHABrain & eye development + moodTriple MagnesiumMuscle, sleep, stress regulation
Practical Tips for Taking These Supplements
1. Start Before Pregnancy (When Possible)
Optimizing nutrient stores before conception helps build a strong foundation.
2. Pair Nutrients for Better Absorption
• Iron + vitamin C
• Magnesium in the evening to support sleep
• DHA with food
3. Monitor Labs
Ask your provider to check:
• ferritin + iron panel
• B vitamin levels
• omega-3 index
• magnesium status if symptomatic
4. Adjust for Symptoms
Nausea, constipation, fatigue, and sleep issues can reflect nutrient gaps — or the need to adjust timing/dose.
Contraindications — When to Talk to Your Provider
While these supplements are generally safe when used appropriately, there are situations where caution is needed:
✔ Iron: Only take if labs show deficiency or your clinician recommends it
✔ High-dose B1: If you have specific metabolic conditions or take certain medications
✔ Magnesium: If you have renal impairment
✔ DHA: If you’re on high-dose blood thinners
✔ Choline: If you have rare metabolic disorders like TMAU
Always consult your clinician before adding high-dose supplements, especially if you have a medical condition or are taking other medications.
Final Thoughts
Pregnancy and postpartum are rich with opportunity to support health intentionally. These five nutrients — choline, high-dose B1, heme iron, DHA, and triple magnesium — address areas that are commonly stressed or depleted during this time.
If you’re curious about adding any of these nutrients, ask your provider for lab support and personalized dosing — and consider a clean, organic-lean brand that aligns with your values and tolerances.
