All You Need to Know About Taking Supplements During Pregnancy

Supplements can make all the difference in pregnancy (and after it) - here's what you need to know.
whey protein

During pregnancy our body is doing a big job, growing a real human while also trying to do all the other usual body functions.

Being tired, sleepy or achy is often normal in pregnancy and it is important to give our body enough rest to be able to function properly.

With rest, nutrition in one of the most important aspects of achieving a healthy pregnancy.

Pregnant women need to eat a healthy and balanced diet so they can have all the important nutrients needed for the growth and proper development of their baby. The choice should always be whole, real food and a limited amount of junk food.

But often, even with a perfect diet, supplements are needed during pregnancy to ensure that baby and yourself are all covered and to help protect you from some potential problems.

Here are the most important supplements that I personally took during my pregnancies and have a great experience with them.


A folate is a form of vitamin B9 and it is very important during pregnancy.

It is believed that deficiency in folate in early pregnancy can cause neural tube defect in babies and it is important to take it for prevention.

This vitamin mostly comes in the form of folic acid that is given to all pregnant women as soon as they found about their pregnancy. But it is important to know that there are differences between folate and folic acid that is commonly used during pregnancy.

Folate is a naturally occurring form of vitamin B9. Before entering our bloodstream it is converted in our digestive system into the biologically active form of vitamin B9, 5-MTHF.

Folic acid is a synthetic form of vitamin B9 known as pteroylmonoglutamic.

Unlike folate, folic acid is not converted into 5-MTHF in our digestive system, instead, it needs to be converted in the liver or other tissues.

This process is slow and sometimes non-efficient and there is a possibility that our body will not absorb enough of it.

So it’s better to make sure you supplement with folate instead of folic acid. The recommended dosage is 400 mcg per day.

Make sure that you are eating lots of food containing folate especially leafy greens.

It is important to start supplementing with folate as soon as you start to plan the pregnancy so your levels of folate are high from the start of your pregnancy.


Most moms to be will take some kind of multivitamin in their diet.

Even if you have a perfect diet, there is a need for additional vitamins that your body is in need for during pregnancy.

When choosing vitamins it is important to take care of a few things so you are sure that are covered up completely.

Choose natural forms of vitamins. These kind of vitamins are better absorbed by the body and you have greater benefits. Do your research on what are the best ones for yourself.

Be sure they have included folate in at least 400 mcg (if not taken separately) as this is extremely important for both your baby and you.

Calcium is one more mineral that you want to be sure that is included in your vitamins.

During pregnancy, there is an increased need for calcium that is needed for the growth of your baby. You want to be sure that you are eating enough food rich in calcium, like milk, yoghurt and cheese.

Try to eat a healthy and balanced diet and taking supplements just as what they are supposed to be – supplements to your regular healthy diet.

Additional iron

Iron is one of the minerals that most women have issues with. Deficiency is very common so women often need to take additional iron supplements.

If you doubt that you could be deficient in iron, please, check your iron levels and start with iron only if you need it. Don’t take supplements without checking cause iron supplements can be pretty hard on your digestive system so you don’t want to take them unless you have to.

Even if you are not deficient in iron, it is very important to be sure you are getting enough iron in your diet. Iron can be important after birth in case of major bleeding.

If your iron reserves are not sufficient enough, you might need a blood transfusion. This can make your postpartum recovery much harder.

There are things you can do to increase your iron levels naturally before you go into labour.

  • Food rich in iron – it is important to eat food that is rich in iron like red meat and fish, eggs and leafy greens (spinach and similar)
  • Avoid milk and caffeine with food that is rich in iron – milk, and caffeine can disturb the absorption of iron so make sure you don’t take them at least one hour before and after a meal rich in iron
  • Take additional vitamin C – vitamin C is helping with the absorption of iron so be sure to include it in your diet
  • Nettle tea and infusions – there is no such thing like a nettle for increasing your iron levels. Nettle tea is an amazing tea for pregnancy as it helps to boost iron, is rich in magnesium and protects from urine infections that are more common during pregnancies. You can drink one cup every day.


Magnesium is another very important mineral for our body during pregnancy because at that time our bodies are using more of magnesium.

Magnesium is especially important for muscles and their relaxation. Muscle cramps are common in pregnancy due to the lack of magnesium. To prevent muscle cramps you can take additional magnesium.

Our uterus is a muscle too soo magnesium is very beneficial for the relaxed uterus and is preventing her to contract before the time has come.

Magnesium can be taken orally every day, but can also be used topically in a form of magnesium oil.

Magnesium from oil is much better absorbed into our body than oral forms of magnesium so they are a better option.

Epsom salt baths are another way of getting additional magnesium into your body during pregnancy. Daily baths will relax you, help you to sleep better and get your body some additional magnesium.


Probiotics are quite popular lately and there is a reason for that.

A healthy gut is having a big impact on our whole body, so it is necessary to take probiotics, especially during pregnancy.

Our microbiome is inherent and the bacterias that we have in our bodies will become part of our baby’s body too. We need to make sure that our gut flora is as healthy as possible before we give birth.

Probiotics are important for our immune system too so they’re good immunity booster during pregnancy.

It is important to take only good quality probiotics that are potent enough. Check for probiotics that have at least 7 different probiotics cultures and at least 20 billion CFU per serving.

vitamin c

Vitamin C

Vitamin C has many benefits and it’s very useful during pregnancy.

It is an important antioxidant and immunity booster that can be very beneficial to boost the immune system during pregnancy when the body is more prone to viruses and bacterias.

It can be used as additional help during colds and coughs and other infections.

It is also helping our body to better absorb iron as well as collagen that is very important for our skin but as prevention of Diastasis Recti.

Lack of collagen can make stretching and binding of you linea alba worse, and if you take plenty of vitamin C collagen is better absorbed by your body.

These are, in my opinion, the most important supplements that every woman can benefit from during pregnancy.

You can add some others as well, like Omega-3 fish oil if you think you don’t eat enough fish or have less food containing Omega-3 in your diet.

Don’t forget that supplements are supposed to supplement your diet so try to keep your diet as healthy as possible, eat balanced and don’t forget to hydrate yourself.

Renata Sanko

Renata Sanko

Certified postnatal specialist and a personal trainer with years spent on education and research on how to help women heal their body after birth. I have dedicated myself to help other women regain and heal their body after having a baby...

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Privacy Policy

This is the privacy notice of The Kangaroo Method & Fit by Reny. In this document, “we”, “our”, or “us” refer to The Kangaroo Family Limited trading as The Kangaroo Method and Fit by Reny, 5 Annfield Court, Dublin 15, Ireland, a company registered in Ireland, company registration number 669766 and all our websites including thekangaroomethod.com and fitbyreny.com and all its subdomains.


  1. This is a notice to inform you of our policy about all information that we record about you. It sets out the conditions under which we may process any information that we collect from you, or that you provide to us. It covers information that could identify you (“personal information”) and information that could not. In the context of the law and this notice, “process” means collect, store, transfer, use or otherwise act on information.
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  5. Our policy complies with the Data Protection Act 2018 (Act) accordingly incorporating the EU General Data Protection Regulation (GDPR).
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The bases on which we process information about you

The law requires us to determine under which of six defined bases we process different categories of your personal information, and to notify you of the basis for each category.

If a basis on which we process your personal information is no longer relevant then we shall immediately stop processing your data.

If the basis changes then if required by law we shall notify you of the change and of any new basis under which we have determined that we can continue to process your information.

1. Information we process because we have a contractual obligation with you

When you create an account on our website, buy a product or service from us, or otherwise agree to our terms and conditions, a contract is formed between you and us.

In order to carry out our obligations under that contract we must process the information you give us. Some of this information may be personal information.

We may use it in order to:

  • verify your identity for security purposes
  • sell products to you
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  • provide you with suggestions and advice on products, services and how to obtain the most from using our website

We process this information on the basis there is a contract between us, or that you have requested we use the information before we enter into a legal contract.

Additionally, we may aggregate this information in a general way and use it to provide class information, for example to monitor our performance with respect to a particular service we provide. If we use it for this purpose, you as an individual will not be personally identifiable.

We shall continue to process this information until the contract between us ends or is terminated by either party under the terms of the contract.

2. Information we process with your consent

Through certain actions when otherwise there is no contractual relationship between us, such as when you browse our website or ask us to provide you more information about our business, including our products and services, you provide your consent to us to process information that may be personal information.

Wherever possible, we aim to obtain your explicit consent to process this information, for example, by asking you to agree to our use of cookies.

Sometimes you might give your consent implicitly, such as when you send us a message by e-mail to which you would reasonably expect us to reply.

Except where you have consented to our use of your information for a specific purpose, we do not use your information in any way that would identify you personally. We may aggregate it in a general way and use it to provide class information, for example to monitor the performance of a particular page on our website.

If you have given us explicit permission to do so, we may from time to time pass your name and contact information to selected associates whom we consider may provide services or products you would find useful.

We continue to process your information on this basis until you withdraw your consent or it can be reasonably assumed that your consent no longer exists.

You may withdraw your consent at any time by instructing us at [email protected] However, if you do so, you may not be able to use our website or our services further.

3. Information we process for the purposes of legitimate interests

We may process information on the basis there is a legitimate interest, either to you or to us, of doing so.

Where we process your information on this basis, we do after having given careful consideration to:

  • whether the same objective could be achieved through other means
  • whether processing (or not processing) might cause you harm
  • whether you would expect us to process your data, and whether you would, in the round, consider it reasonable to do so

For example, we may process your data on this basis for the purposes of:

  • record-keeping for the proper and necessary administration of Fit by Reny & The Kangaroo Method
  • responding to unsolicited communication from you to which we believe you would expect a response
  • protecting and asserting the legal rights of any party
  • insuring against or obtaining professional advice that is required to manage Fit by Reny & The Kangaroo Method
  • protecting your interests where we believe we have a duty to do so.

4. Information we process because we have a legal obligation

We are subject to the law like everyone else. Sometimes, we must process your information in order to comply with a statutory obligation.

For example, we may be required to give information to legal authorities if they so request or if they have the proper authorisation such as a search warrant or court order.

This may include your personal information.


Specific uses of information you provide to us


5. Information provided on the understanding that it will be shared with a third party

Our website allows you to post information with a view to that information being read, copied, downloaded, or used by other people.

Examples include:

  • posting a comment or forum message
  • tagging an image
  • clicking on an icon next to another visitor’s message to convey your agreement, disagreement or thanks

In posting personal information, it is up to you to satisfy yourself about the privacy level of every person who might use it.

We do store it, and we reserve a right to use it in the future in any way we decide.

Once your information enters the public domain, we have no control over what any individual third party may do with it. We accept no responsibility for their actions at any time.

Provided your request is reasonable and there is no legal basis for us to retain it, then at our discretion we may agree to your request to delete personal information that you have posted. You can make a request by contacting us at [email protected]

6. Complaints regarding content on our website

We attempt to moderate user generated content, but we are not always able to do so as soon as that content is published.

If you complain about any of the content on our website, we shall investigate your complaint.

If we feel it is justified or if we believe the law requires us to do so, we shall remove the content while we investigate.

Free speech is a fundamental right, so we have to make a judgment as to whose right will be obstructed: yours, or that of the person who posted the content that offends you.

If we think your complaint is vexatious or without any basis, we shall not correspond with you about it.

7. Sending a message to our support team

When you contact us, whether by telephone, through our website or by e-mail, we collect the data you have given to us in order to reply with the information you need.

We record your request and our reply in order to increase the efficiency of our business.

We keep personally identifiable information associated with your message, such as your name and email address so as to be able to track our communications with you to provide a high quality service.

8. Complaining

When we receive a complaint, we record all the information you have given to us.

We use that information to resolve your complaint.

If your complaint reasonably requires us to contact some other person, we may decide to give to that other person some of the information contained in your complaint. We do this as infrequently as possible, but it is a matter for our sole discretion as to whether we do give information, and if we do, what that information is.

We may also compile statistics showing information obtained from this source to assess the level of service we provide, but not in a way that could identify you or any other person.

Use of information we collect through automated systems when you visit our website


9. Cookies

Cookies are small text files that are placed on your computer’s hard drive by your web browser when you visit any website. They allow information gathered on one web page to be stored until it is needed for use on another, allowing a website to provide you with a personalised experience and the website owner with statistics about how you use the website so that it can be improved.

Some cookies may last for a defined period of time, such as one day or until you close your browser. Others last indefinitely.

Your web browser should allow you to delete any you choose. It also should allow you to prevent or limit their use.

Our website uses cookies. They are placed by software that operates on our servers, and by software operated by third parties whose services we use.

When you first visit our website, we ask you whether you wish us to use cookies. If you choose not to accept them, we shall not use them for your visit except to record that you have not consented to their use for any other purpose.

If you choose not to use cookies or you prevent their use through your browser settings, you will not be able to use all the functionality of our website.

We use cookies in the following ways:

  • to track how you use our website
  • to record whether you have seen specific messages we display on our website
  • to keep you signed in our site
  • to record your answers to surveys and questionnaires on our site while you complete them
  • to record the conversation thread during a live chat with our support team

Please read our Cookies Policy to find more info about cookies we use and how they are used.

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10. Personal identifiers from your browsing activity

Requests by your web browser to our servers for web pages and other content on our website are recorded.

We record information such as your geographical location, your Internet service provider and your IP address. We also record information about the software you are using to browse our website, such as the type of computer or device and the screen resolution.

We use this information in aggregate to assess the popularity of the webpages on our website and how we perform in providing content to you.

If combined with other information we know about you from previous visits, the data possibly could be used to identify you personally, even if you are not signed in to our website.

11. Our use of re-marketing

Re-marketing involves placing a cookie on your computer when you browse our website in order to be able to serve to you an advert for our products or services when you visit some other website.

We may use a third party to provide us with re-marketing services from time to time. If so, then if you have consented to our use of cookies, you may see advertisements for our products and services on other websites.

Disclosure and sharing of your information


12. Information we obtain from third parties

Although we do not disclose your personal information to any third party (except as set out in this notice), we sometimes receive data that is indirectly made up from your personal information from third parties whose services we use.

13. Third party advertising on our website

Third parties may advertise on our website. In doing so, those parties, their agents or other companies working for them may use technology that automatically collects information about you when their advertisement is displayed on our website.

They may also use other technology such as cookies or JavaScript to personalise the content of, and to measure the performance of their adverts.

We do not have control over these technologies or the data that these parties obtain. Accordingly, this privacy notice does not cover the information practices of these third parties.

14. Data may be processed outside the European Union

Our websites are hosted in United States of America.

We may also use outsourced services in countries outside the European Union from time to time in other aspects of our business.

Accordingly, data obtained within Ireland or any other country could be processed outside the European Union.

For example, some of the software our website uses may have been developed in the United States of America or in another country.

We use the following safeguards with respect to data transferred outside the European Union:

  • We only work with industry-standard providers and services such as Google, Facebook, Drip, Vimeo, MemberPress, ThriveCart or similar.
  • We make sure that every service we use in this respect is GDPR compliant themselves, based on their self-declaration provided via their website.

Access to your own information


15. Access to your personal information

  • At any time, you may review or update personally identifiable information that we hold about you, by signing in to your account on our website.
  • To obtain a copy of any information that is not provided on our website you may send us a request at [email protected]
  • After receiving the request, we will tell you when we expect to provide you with the information, and whether we require any fee for providing it to you.

16. Removal of your information

If you wish us to remove personally identifiable information from our website, you may contact us at [email protected]

This may limit the service we can provide to you.

17. Verification of your information

When we receive any request to access, edit or delete personal identifiable information we shall first take reasonable steps to verify your identity before granting you access or otherwise taking any action. This is important to safeguard your information.

Other matters


18. Use of site by children

  • We do not sell products or provide services for purchase by children, nor do we market to children.
  • If you are under 18, you may use our website only with consent from a parent or guardian

19. Encryption of data sent between us

We use Secure Sockets Layer (SSL) certificates to verify our identity to your browser and to encrypt any data you give us.

Whenever information is transferred between us, you can check that it is done so using SSL by looking for a closed padlock symbol or other trust mark in your browser’s URL bar or toolbar.

20. How you can complain

  • If you are not happy with our privacy policy or if have any complaint then you should tell us by email. Our address is [email protected]
  • If a dispute is not settled then we hope you will agree to attempt to resolve it by engaging in good faith with us in a process of mediation or arbitration.
  • If you are in any way dissatisfied about how we process your personal information, you have a right to lodge a complaint with the Data Protection Commissioner in Ireland. This can be done at https://www.dataprotection.ie/docs/complaints/1592.htm

21. Retention period for personal data

Except as otherwise mentioned in this privacy notice, we keep your personal information only for as long as required by us:

  • to provide you with the services you have requested;
  • to comply with other law, including for the period demanded by our tax authorities;
  • to support a claim or defence in court.

22. Compliance with the law

Our privacy policy has been compiled so as to comply with the law of every country or legal jurisdiction in which we aim to do business. If you think it fails to satisfy the law of your jurisdiction, we should like to hear from you.

However, ultimately it is your choice as to whether you wish to use our website.

23. Review of this Privacy Policy

We may update this privacy notice from time to time as necessary. The terms that apply to you are those posted here on our website on the day you use our website. We advise you to print a copy for your records.

If you have any question regarding our privacy policy, please contact us.

This Privacy Policy was last updated in April 2020.

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