Sign up for Our FREE
“Healthy Pregnancy Tips”

Your Name:  
Your E-Mail:  

Product Reviews


“As a new mom-to-be, and working full time, I really needed a practical and easy to follow program to keep me and my growing baby healthy. The Fit and Healthy Pregnancy Guide gave me all of that and more! It helped me to gain only an optimal, healthy amount of weight and deliver a beautiful baby boy.”
-Michelle Woodham of Columbus, OH
“Finally- a holistic pregnancy book that I can truly recommend to my patients! Laura and Michelle have done an excellent job of debunking the myths of pregnancy exercise and nutrition, and putting together a clear plan for any women who cares about herself and her baby. This book will be in office and required reading for all of my expecting mothers.”
- Eric Serrano, M.D. of Columbus OH
“As an experienced fitness professional, I thought I knew everything about pregnancy exercise and pregnancy nutrition. How wrong I was! The FHP Guide opened my eyes to key changes that made a huge difference in the way I look and feel. Even at this late stage of my pregnancy, I feel functionally strong, in great posture, and without the aches and pains that so many of my pregnant friends think is normal. Thank you so much.”
- Sarah Bucher of Toledo, OH
“Laura might just start a revolution for holistic mother worldwide. The combination of her traditional dietetics education, extensive studies in natural and alternative health and nutrition, real-world experience as a working mom, and her ‘tell it like it is’ personality, make for an inspirational role model and coach.”
- Dr. Tamara Stickland, ND of Columbus OH
Read More Here:
Why Should I Switch To Prenatal Vitamins?

When you are pregnant, your needs for certain vitamins and minerals increase. Your daily requirement intake is raised. There are some really good eating plans for moms to meet most of these requirements, but it is hard to get enough by eating alone. That is when supplements come in.
In order to create a healthy and nutritious environment for you baby to grow, you'll need a vitamin and mineral supplement. But what do you look for in a supplement? What kind of prenatal vitamin should you choose? As always, these concerns should be discussed with your provider, but here are some helpful guidelines.

Folic Acid – The prenatal vitamin you choose should have at least 600 to 1000 mg (micro grams) per day. Folic acid is a B vitamin. It can help prevent serious birth defects of a baby's spine and brain. These are neural tube defects like spina bifida. Folic acid is aslo known as folate and can help prevent other birth defects like cleft lip and congenital heart disease. Folic acid also helps support the placenta. Folic acid is so important to a baby's health that you should start taking it before you know you are pregnant or if you are trying. Although extremely important, you should not take more than 1,000mg of folic acid per day because it could be harmful.

Calcium – Look for a prenatal vitamin that offers 1,000 to 1,300 mg of calcium. Calcium will create strong teeth and bones. When you are pregnant, the baby will take so much calcium from you that your dental needs can suffer. So it is important to get this extra calcium. Calcium also helps prevent blood clots and helps with muscle and nerve function.

Iron – Pregnant women need a supplement that provides 27mg of iron per day. Your need for iron increases during pregnancy because your blood volume increases. Iron will keep your blood healthy and carry oxygen to your cells. If you have too little iron in your blood, it will cause anemia. You baby benefits too. The baby needs to store iron in it's body to last through for the first few months.

Others – A good prenatal supplement will have adequate amounts of the following: Vitamin A &Beta Carotene (700mg); Vitamin D (5mcg); Vitamin E (15 mg); Vitamin C (80-85mg); B1 / Thiamin (1.4mg); B2 / Riboflavin (1.4mg); B3 / Niacin (18mg); B6 / Pyridoxine (1.9mg); Protein (60mg); and Zinc (11-12mg)

These vitamin supplements work best when combined with a balanced, healthy diet. They are in no way a substitute for a healthy diet.

Another thing to remember when choosing a supplement is that more is not always better. Avoid megadoses or taking extra of vitamins and minerals. This could be harmful to your developing baby. It is possible to jeopardize yours and your baby's health by taking inappropriate amounts of synthetic vitamins. Also, you'll want to avoid combining  different supplements unless your provider directs you to do so. By taking several different supplements, you could run the risk of overdoing on a certain nutrient. One in particular is Vitamin A. Taking large amounts of Vitamin A can be harmful. Do not take more than 5,000 IU per day of Vitamin A. Too much Vitamin A from supplements can cause birth defects. Vitamin A can also be known as beta-carotene.

On the other hand, some vitamins contain too little rather than too much. Avoid buying really cheap vitamins from closeout stores. They may not contain everything the label says. Make sure to read all labels and discuss them with your doctor. You should also make it a point to talk with your provider if you have medical conditions like diabetes or anemia because your provider can prescribe a specific prenatal vitamin to meet your needs.

If you are expecting more than one baby, your nutrient and calorie needs are much higher. You will need to discuss this with your health care provider to get a recommended prenatal vitamin. As a mother of twins, may I personally recommend Dr Barbara Luke. She has a book and a great website online.

A good vitamin and mineral supplement will help guarantee that you receive all of the nutrients you'll need during you pregnancy. So choose wisely and always discuss it with you health care provider.