The following is a list of supplements and products I believe are high quality. Please be sure to discuss any addition to your supplement routine with your doctor, especially if you are pregnant, breastfeeding, or are taking any other medication. Any supplements and products you are taking are taken at your own choice and at your own risk.
For pre-conception, during pregnancy, postpartum and nursing
3 great options (all contain the active/ methylated form of B-vitamins):
- Designs for Health Prenatal Twice Daily Essential Packets (contains additional minerals and fish oil!)
- Thorne Research Basic Prenatal (consider adding a fish oil supplement like from Designs for Health)
- Wellness Essentials Pregnancy by Metagenics (contains additional minerals and fish oil!)
It's also a good idea to get your Vitamin D levels checked (especially if you are experiencing anxiety or other mood related issues or have a family history in thyroid imbalances). I like NuMedica, Micellized D3 1200 Higher Potency 1 Ounces
Supplements to heal nutrient deficiencies:
The following are vitamins and minerals that are commonly depleted in women coming off hormonal birth control.
- B Vitamins (B6, B12, B2 = riboflavin, B9 = folate): relevant to heal nutrient deficiency as well as a enhance detoxification. A Good B Complex is by Thorne Research Basic B Complex or Integrative Therapeutics Active B Complex (which also includes Biotin and Inositol)
- Magnesium: 400 to 600 mg/day. Pure Encapsulations Magnesium Glycinate or Natural Calm Magnesium (this is also an excellent supplement for menstrual cramps as well as to help relieve constipation).
- Selenium: 200mcg, Carlson Selenium, Klaire Labs Seleno Met, Pure Encapsulations Selenium (Selenomethionine) (this is also important for detoxification).
*Selenium is esp. important for individuals with thyroid antibodies as it can help prevent post partum thyroid problems.
- Vitamin C: Livon Labs Lipospheric Vitamin C, Up to 1000mg, 3 times/day
- Zinc: Food sources are your best bet here – shellfish, red meat such as beef/lamb, oysters, pumpkin and sesame seeds are great options. *Note that if you supplement with zinc you also want to supplement with copper because they have to exist in relationship with one another for proper absorption and health. Consult your physician if you decide to supplement with 5-30 mg/day; Designs for Health.
- Calcium: Food sources are best, such as white beans, dried figs, bok choy, backstop molasses, kale, black eyed peas, almonds, black sesame seeds, seaweed, turnips, oranges, canned fish with bones.
- Omega-3/ Fish Oil: Although Omega-3 is not shown to be directly impacted by hormonal birth control, women who face hormonal imbalances often lack proper omega-3 amounts. This also plays a huge role in preparing the body for conception and to regulate cortisol levels. 1000-3000mg of fish oil/ day. Heart HealthTM Essential Omega III Fish Oil with Vitamin E, Designs for Health; Nordic Naturals ProOmega or Green Pastures Butter Oil/Fermented Cod Liver Oil Blend (which is high in vitamin A for skin issues as well as vitamin D.
Supplements to heal gut imbalances
*Note: Your gut health is not only related to your hormones, it also plays a key role in your immune system and how your body signals inflammation. It essentially affects everything from your hormonal well-being, your energy levels, your immune response, chronic vaginal infections and your body’s ability to absorb nutrient. A healthy gut goes a long way!
- Probiotics: 10-50 billion CFU’s per day with food. Prescript Assist Probiotics, Dr. Ohirra’s Probiotics, Metagenics Ultra Flora Plus DF 15 Billion Organisms. (It’s a good idea to rotate probiotics as different brands offer different strains and you want to build up as many different ones as possible)
- Fermented foods: Sauerkraut, kim-chi, kefir (if you can tolerate lactose), coconut or water kefir, kombucha
- Glutamine: An amino acid that feeds the cells of your gut lining. It is your gut’s favorite food and helps to heal gut permeability issues. 500mg/ day up to 15g daily. Take with water. Thorne Research L-Glutamine 500mg capsules, Pure Encapsulations L-Glutamine Powder
- Collagen: It has so many amazing effects on the body. It is rich in amino acids that we often lack in our modern diet (we often don’t eat bones, skin and tendons of our animal meat which are actually rich in amino acids that are great for our gut health). Gelatin, for example, enhanced gastric acid secretion and restores a healthy mucosal lining in the stomach. Great Lakes Gelatin, Collagen Hydrolysate is great in soups and smoothies because it dissolves in cold liquids and doesn’t alter the taste.
Supplements to support detoxification:
*Note: it is important to detoxify your body BEFORE conception or trying to get pregnant, NOT DURING pregnancy or while breastfeeding (when you detoxify while pregnant or breastfeeding, your body release toxins into your bloodstream and thus into the baby; not good!)
- Glutathione: The master anti-oxidant! 450mg/day; LivOn Labs Lypo-Spheric GSH Glutathione.
- N-acetyl-cysteine: helps your body boost the production of glutathione; 600mg twice daily, Integrative Therapeutics NAC or Pure Encapsulations NAC
- Milk Thistle: 280-420mg; Designs for Health Milk Thistle. Milk thistle is a general liver antioxidant. It supports both healthy liver detox and estrogen metabolism. *This is safe to take during pregnancy and aids in breastmilk production postpartum.
- Cilantro: a potent spice, simply add to foods
- Fiber supplements: Food sources: chia seeds, ground flax seeds. Supplements: Metagenics MetaFiber, Pure Encapsulations Nutra Flax, Thorne Research Medibulk.
- All-in-One Detoxification supplements/packs:
Thorne Research Liver Cleanse. 1-2 capsules daily for 21 days.
Designs for Health Detox 14-Day Kit. Follow instructions on product
- Broccoli Extracts: Indole 3 Carbinol (I3C), Diindolymethane (DIM) and Sulforaphane Glucosinolate (SGS)
I3C which breaks down to the metabolite DIM, and SGS are broccoli extracts. These supplements are useful for supporting phase 1 (I3C and DIM) and phase 2 (SGS) liver detoxification. DIM and SGS are preferred because they are safer than I3C. You also want to consider starting with SGS first and seeing how you feel before adding DIM.
SGS: 100 mg every other day. Thorne Research Crucera SGS
DIM: 200-400 mg per day. Designs for Health DIM Avail or BioResponse DIM 150
What is Ava?
- Ava is clinically proven to detect the very beginning of the fertile window in real time.
- Ava was shown to detect an average of 5.3 fertile days per cycle at 89% accuracy.
- For women who are trying to get pregnant, Ava doubles the chances of conceiving each month.
- Ava gives you insight on your cycle phase, stress, sleep—every aspect of health.
- Wear the Ava bracelet at night for effortless insight about your fertility, pregnancy, and your health.
I tried the Ava bracelet and really loved the readings and information I received from it. You can get your Ava Bracelet and receive $20 dollars off your purchase by entering my promo code: hcaczcoaching
Disclaimer: Personally I did not use the Ava bracelet to get pregnant (I was nursing my 7 month old second son when I received the bracelet, so my hands were full ;)), but I will definitely give it a try if (IF!), we decide to have a third.
Crio Bru. My favorite coffee replacement.