Prenatal and lactation supplements are vital for supporting maternal and infant health during pregnancy and breastfeeding. Ensuring you choose the right supplements can make a significant difference in your well-being and your baby's development. This guide covers everything you need to know about essential prenatal and lactation supplements, including folate vs. folic acid, iron-free options, no added sugar prenatals, beef liver supplements, and Ningxia Red.
Folate vs. Folic Acid: What’s the Difference?
One of the most critical components of prenatal supplements is folate, a B vitamin essential for fetal development. However, it's crucial to distinguish between folate and folic acid:
- Folate: The natural form of vitamin B9 found in foods and high-quality supplements. It is more bioavailable and easily absorbed by the body.
- Folic Acid: The synthetic form often used in fortified foods and lower-quality supplements. Some individuals, particularly those with MTHFR gene variations, may have difficulty converting folic acid to its active form.
For optimal health benefits, choose prenatal supplements containing folate, specifically in its active form, methylfolate (5-MTHF).
Iron-Free Prenatal Supplements: Are They Right for You?
While iron is crucial during pregnancy, some women may prefer iron-free prenatal supplements. Reasons for choosing iron-free options include:
- Adequate iron intake through diet
- Digestive discomfort from iron supplements
- Pre-existing high iron levels
Always consult with your healthcare provider before opting for an iron-free prenatal, as iron requirements increase significantly during pregnancy.
No Added Sugar Prenatals: A Healthier Choice
When selecting prenatal supplements, look for options without added sugars. Excessive sugar intake during pregnancy can contribute to gestational diabetes and other health issues. Choose supplements sweetened with natural alternatives or those that are unsweetened for a healthier option.
My favorites? Here are a few I rotate through (I did better personally with gummies than with pills especially during the nauseous first half of pregnancy): Mary Ruth's, Smarty Pants, & Garden of Life.
Beef Liver Supplements: A Nutrient Powerhouse
Beef liver supplements have gained popularity among pregnant and breastfeeding women due to their rich nutrient profile. Benefits include:
- High in vitamin A, B vitamins, and iron
- Excellent source of choline, crucial for fetal brain development
- Contains folate in its natural form
Ensure you choose a high-quality, grass-fed beef liver supplement (like this one I take) and consult with your healthcare provider regarding appropriate dosage.
Ningxia Red: A Nutrient-Rich Addition
Ningxia Red is a wolfberry (goji berry) juice blend that some women incorporate into their prenatal and lactation supplement regimen. Potential benefits include:
- Rich in antioxidants
- Contains essential fatty acids
- May support immune function
- Supports energy without caffeine
While Ningxia Red can be a nutritious addition to your diet, it should not replace a comprehensive prenatal supplement. Always consult with your healthcare provider before adding new supplements during pregnancy or breastfeeding.
Key Nutrients for Prenatal and Lactation Supplements
When choosing a prenatal or lactation supplement, look for these essential nutrients:
- Folate (as methylfolate)
- Vitamin D3
- Omega-3 fatty acids (DHA and EPA)
- Choline
- Iodine
- Vitamin B12
- Vitamin A (as beta-carotene)
- Zinc
- Selenium
Postnatal Lactation Supplements: Supporting Your New Role
As you transition from pregnancy to breastfeeding, your nutritional needs change. Consider switching to a postnatal lactation supplement that offers:
- Higher levels of vitamin D3 (160 mcg or 6400 IU) to eliminate the need for infant vitamin D drops
- Increased choline and iodine to support breast milk production
- Continued DHA supplementation for infant brain development
Choosing the right prenatal and lactation supplements is crucial for supporting your health and your baby's development. Opt for high-quality supplements with bioavailable nutrients (whole foods are always best! But we know that supplementation especially during pregnancy and breastfeeding is necessary), and always consult with your healthcare provider before making changes to your supplement regimen. Remember that while supplements are important, they should complement a balanced, nutritious diet rather than replace it. By prioritizing your nutritional needs during pregnancy and breastfeeding, you're giving your baby the best possible start in life while also supporting your own health and well-being. By following this guide, you can make informed decisions about prenatal and lactation supplements, ensuring you and your baby receive the best possible nutrition.
Temporomandibular Joint Disorder (TMJD) is a prevalent yet often misunderstood condition that affects millions of people worldwide, including many singers and music teachers. While its physical symptoms are well-documented, the emotional toll it has on vocalists remains largely unseen. Let's delve into the hidden struggles faced by singers battling TMJD, shedding light on an often-overlooked aspect of the music industry.
Understanding TMJD:
TMJD is a condition that affects the jaw joint and surrounding muscles, causing symptoms such as jaw pain, stiffness, clicking or popping noises, headaches, and difficulty in opening or closing the mouth. For singers, whose livelihoods depend on the flexibility and precision of their vocal instrument, these symptoms can pose significant challenges. It can be a super scary place to be to not really understand what's physically happening!
The Emotional Impact:
Beyond the physical discomfort, TMJD can take a profound emotional toll on singers. The uncertainty of symptom flare-ups, the fear of compromised performances, the unknown of how long it will last, and the frustration of navigating a condition with no easy fix can lead to feelings of anxiety, depression, and self-doubt. I personally felt so alone in it often. I remember walking home from a choir concert on campus one night by myself because all of my friends went out for dessert afterwards but I was in too much pain to join them. I wrote more about these feelings in my chapter of The Truth About Finding Joy in the Darkness.
Navigating Treatment Options:
While treatment options for TMJD vary, singers often find themselves on a journey of trial and error as they seek relief. From physical therapy and dental appliances to medication and surgery, finding an effective treatment plan can be a daunting task. Dental professionals pawn it off on medical and vice versa. I experienced that over the course of 5 years before finding solutions (on my own) to provide relief.
Finding Support:
In the face of these challenges, many singers find solace in connecting with others who understand their journey. Online support groups, vocal coaches experienced in working with TMJD patients, and sharing experiences with fellow artists can provide much-needed support and encouragement. I'd be happy to be a sounding board or resource for you! I created TMJ Strong for this very reason.
The emotional toll of TMJD on singers may be invisible to the outside world, but its impact is undeniable. By raising awareness of this often-overlooked aspect of the music industry, we can foster greater empathy and understanding for those facing this invisible battle. To all the singers grappling with TMJD, know that you are not alone, and your strength in the face of adversity is commendable.
Do you struggle with TMJ pain? Or do you love someone who does? How does it take a toll on you emotionally?
Do you struggle with TMJ pain? Or do you love someone who does? How does it take a toll on you emotionally?
Today is Prime Big Deals Day!
Here are bunch of my favorite Amazon finds as a music teacher mom, most of which happen to be part of the deals today, too. I use these ALL the time in my home and teaching space.
1. Rubber Chicken! We play a game called chickens & foxes with ours, there's lots of other uses. My students named him drumstick, haha! He's also a great model of open tall vowels for choir.
2. Googly eye rings! I use these for arioso, small group singing, and conversations in song back & forth between students.
3. This super cozy nursing and maternity sweatshirt -- so nice for fall/winter days and for nursing baby discreetly!
4. This white noise sound machine has been the best. It's not too big, so great for traveling. And even has colors if you need a night light feature.
5. These footed pants were SO cozy when baby was tiny. 10/10 recommend, especially if you have a fall/winter baby! This is all my baby girl wore except for footies last winter.
6. A pickler triangle set -- this is a great toddler activity for those cold winter days where we're all cooped up inside because it's too cold to even play in the snow. I am getting one for my baby girl for Christmas.
7. Classroom instruments are a great way to engage students without breaking the bank. I typically own only 1-2 of each instrument and we grow in patience, social skills, waiting, turning taking, etc by only using one. Here are a few I found on sale today: cabasa set, rainbow streamers for expressive movement, wood block, guiros, juggling scarves, and more!
8. Non toxic crayons! Perfect for beginning babies who are going to put them in their mouth.
9. I am getting this busy board for my baby girl because a friend recommended it for long car rides (or air plane rides!).
10. This musician's journal I created -- fun colors! You have SO MANY notebooks you're writing in allll the time too? You're in good company.
11. So much silly fun with pop tubes!
There's more, but this is a great start. Happy shopping!
Cloth diapering can be intimidating, especially at nighttime because we want to let baby sleep those 8-10 (or more!) hours without waking them up for a diaper change. It can be especially challenging if you have a heavy wetter or flooder like I do because you need something that both absorbs fairly quickly but also holds a lot.
My best recommendation for you is to make sure you use natural fibers and pockets or covers with gentle elastics, what brand you use doesn't matter so much.
After trying a lot of different types and styles, I personally use pannolino bambino and two little hands co pockets the most. PanBam has the gentlest elastics I've tried so far that don't leave big marks on her cute rolly thighs!
For inserts, I typically stack a PanBam trifold with a cotton doubler because I've found it is enough absorbency without being too bulky (since she's still only 4 months old). Here's a video of how I put together the nighttime diaper. I avoid microfiber like the plague because it causes compression leaks (like a sponge) and really only worked for us for the first 2 months or so before we were having leaks.
I just bought some specifically nighttime trifolds from PanBam recently to try for when she gets bigger; I'll let you know how we like them!
