Originally Posted by mtn.mama
The folate recommendation came with his Prenatal Nutrition general handout. Here are the highlights from that paper:
-Eat nuts, beans, olives, brown rice, vegetables, fruits, berries, wild or organic animal products and sprouted grains.
-Use healthy oils and fats: olive, safflower, sunflower, rapeseed, organic canola, avocados, flax, eggs, nuts, seeds, salmon, wild game, coconut oil, milk.
-Eat at least 4 cups of fruits/veggies daily- especially dark ones. Get healthy protein with eggs, beans, tempeh or miso (only fermented soy), nuts (no peanuts), chicken, turkey, free range meats.
-Drink filtered water, a gallon a day, + sea salt 1/2 tsp/day.
-Apple cider vinegar, 1-2 tsp with meals in a glass of water
-A good multivitamin
-Vitamin D3 (150,000 IU weekly during pregnancy in Alaska)
-Iodine (at least 25 mg daily)
-Folate (2,000 mcg daily is good, 4-5000 is better)
-Calcium (600 mg 3x daily if not on high dose vitamin D)
-Magnesium (500 mg 2x daily)
-Iron (10-20 mg daily if not anemic)
-Zinc (25-50 mg daily with 1-2 mg copper)
-Chromium (500 mcg daily as picolinate)
-Vitamin C (1000 mg daily... and you would benefit from much more)
-Fish oil (800 mg daily EPA, 500 mg daily DHA)
-Amino Acids, lots of em
-Alpha Lipoic Acid (600 mg daily)
-Milk Thistle (300 mg twice daily)
-NAC (600 mg daily)
"Several things are good to supplement with during pregnancy, because they cannot be obtained from out diet in sufficient quantities. If you find that your hair is falling out, tongue is sore, nails are cracking, muscles are cramping or you have a craving for crushed ice- you have a mineral deficiency of some kind. If your skin is dry and cracked, your hair has lost its shine and you have developed mental dullness- you likely have an essential fatty acid deficiency (or Iodine). If you develop irritability, insomnia, anxiety or depression you likely need more B vitamins and essential amino acids."