This episode breaks down how the immune system works, how it shifts during pregnancy, and what those changes mean for staying healthy while you are expecting. You will learn why the most effective way to support your immune system begins with core foundations like sleep, nutrition, hydration, exercise, and stress management. The episode also examines the evidence on popular immune-support supplements and remedies, including vitamins and minerals, probiotics, choline, antioxidants, echinacea, elderberry, and medicinal mushrooms. Most importantly, we explore how to make sense of all the options so you can determine which supplements may be worth considering and when it makes sense to talk with your doctor or midwife about targeted support.

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How Your Immune System Works

Your immune system protects you from illness by identifying and eliminating harmful pathogens like viruses and bacteria. All immune cells originate in your bone marrow and travel throughout your body. They live in your skin, blood, lymphatic system, mucosal tissue, and some organs, acting as your first line of defense.

Your immune system has two major components: the innate and adaptive immune systems. The innate immune system responds immediately when it detects danger. It reacts quickly, triggers inflammation, and signals the rest of the immune system that you need support. The adaptive immune system is more specialized. It uses B-cells and T-cells to identify specific pathogens, make antibodies, kill infected cells, and recruit other immune cells. Once your adaptive immune system recognizes a pathogen you have been exposed to in the past, it can respond more effectively in the future, and this is what creates long-term immunity.

How Pregnancy Changes Your Immune System

The classic perspective is that pregnancy suppresses the immune system to prevent the body from rejecting the baby. That explanation is overly simple. New research shows a much more complex picture. The placenta acts as an immune-regulating organ. It secretes antiviral molecules, transports antibodies from you to your baby, and can recognize pathogens and alert your immune system.

An intricate symphony is going on in your immune system to protect you and your baby during pregnancy. Perhaps a more accurate way to describe it would be that pregnancy suppresses some aspects of your immune system and enhances others. Scientists are working to better understand how your immune system changes during pregnancy. Some recent research suggests that immunological events follow a precise timing pattern in pregnancy. There is also research that hormones like estrogen, progesterone, and hCG help to regulate your immune system during pregnancy. More research shows that certain immune changes play a role in detecting complications such as preeclampsia.

Your body is working incredibly hard during pregnancy. Every system adapts to support your growing baby. You need more calories and energy, you carry more weight, and your blood volume increases. As your uterus expands, it shifts other organs, which can affect digestion and lung capacity. Your body is building a human, and that takes an enormous amount of effort. If you were training for a marathon, you would take extra steps to support your health. Pregnancy deserves the same care.

Foundations of Immune Health

The basic building blocks of your immune system are not complicated, but they matter. When even one of these pillars is out of balance, it affects your health, and no supplement or superfood can compensate for that. Before you consider any immune-boosting product, focus on the fundamentals. Prioritize good eating habits, quality sleep, hydration, regular exercise, and managing stress. These habits form the foundation your immune system needs to function well.

Sleep

Sleep plays a critical role in supporting your immune system. You can do everything else right, but if you do not sleep enough, your immune system will not function optimally. Fatigue is especially common in the first and third trimesters, and when your body signals that you need more rest, it is important to sleep more. You need it, and your baby needs it.

Your sleep and immune function are closely linked. When your immune system activates, it can change your need for sleep and influence both your innate and adaptive immune responses. Research links poor sleep to several adverse pregnancy outcomes. During pregnancy, sleep deprivation has been associated with longer labor, higher perception of pain and discomfort in labor, increased cesarean rates, preterm labor, and higher levels of pro-inflammatory serum cytokines. If I had to choose one thing to prioritize for your immune system, it would be sleep.

You can build healthier sleep habits at any point. Start simply by going to bed earlier. Set a time to wind down, put away screens, relax, and create a nighttime routine. Many parents plan a bedtime routine for their baby, and the same concept benefits you. A nighttime routine might include turning your phone off, putting on pajamas, reading, going through a skincare routine, brushing and flossing your teeth, or listening to a podcast.

You will sleep more than 2,000 hours during pregnancy, which is a long time to feel uncomfortable. You can adjust your sleep environment in many ways to promote better sleep. As your belly grows, your preferred sleeping positions may change. Use pillows to support your back, knees, or belly. A pregnancy pillow or blackout curtains can make a big difference in comfort. The more comfortable you are, the better you will sleep. Blue light can interfere with hormones involved in sleep, so limiting electronic screens for a few hours before bed can help. Stacking small habits can lead to significant improvement in your sleep hygiene. Start with one or two improvements and go from there. Check out this episode for more sleep tips.

Nutrition

Every cell in your body needs nutrients to function well, including your immune cells. Eating healthy, whole foods as often as possible gives your immune system the fuel it needs. If fresh fruits and vegetables are difficult to access or expensive, frozen options work just as well.

Healthy eating is largely a habit, and it can feel overwhelming if it is new. The key is to make eating well as easy as possible. Keep your kitchen stocked with healthy foods so you are less tempted to grab fast food or takeout. Planning and prepping meals can also make a huge difference. If you make a salad for lunch, make two or three and store them in the fridge for the next few days. If you cook a healthy dinner, make extra to eat for lunch the next day. The less of a chore healthy eating feels, the more consistent you will be. Most of the nutrients your immune system needs should come directly from your diet rather than supplements.

Hydration

Water plays a role in every function of your body. It regulates body temperature, dissolves vitamins and nutrients, supports digestion, and helps eliminate waste. Your immune system also depends on proper hydration, and dehydration can reduce its ability to function well.

During pregnancy, your fluid needs increase. The American College of Obstetricians and Gynecologists recommends drinking 64-96 ounces (1.9-2.8 liters) of water every day. When you are breastfeeding, the recommendation increases to 128 ounces (3.8 liters) per day of total water. If you exercise or spend time in hot weather, you may need additional fluids to stay adequately hydrated.

Water is always the best beverage to drink, whether you are pregnant or not. In reality, you get fluids from more than just water. Your diet may supply 20%-30% of your daily fluid needs, depending on what you eat, especially if you include plenty of fruits and vegetables. Learn more about staying hydrated here.

Exercise

Exercise provides benefits during every stage of life, and those benefits become even more important during pregnancy. Evidence shows exercise supports your immune system in several ways. A temporary rise in body temperature during a workout may help prevent bacterial growth. Physical activity also increases the rate at which antibodies and white blood cells circulate. On top of that, exercise naturally relieves stress, and chronic stress can negatively impact immune function.

A review on walking during pregnancy found that only 14% to 23% of pregnant mothers meet recommended levels of physical activity. Activity levels tend to increase from the first to the second trimester and decrease in the third. That pattern makes sense. Morning sickness and fatigue in the first trimester can make it hard to get moving. The second trimester is usually when you feel the most energetic and comfortable. Fatigue often returns in the third trimester, and a growing belly can make exercise more challenging.

If you are not exercising regularly yet, it is not too late to start. You do not need a gym membership or expensive equipment. Walking is an excellent place to begin. Go outside, get some vitamin D, breathe fresh air, and get your body moving. If the weather makes outdoor workouts difficult, there are more free in-home workout resources than ever, including many geared toward pregnancy. You can modify nearly any form of exercise to be safe during pregnancy.

Stress Management

Stress is a survival mechanism. If you injure yourself, the resulting stress response can increase your immune system’s activity to help prevent infection. In modern life, we experience many stressors that trigger the same physiological response even when we do not need it. For example, stress from taking a test can dampen your immune response. Even a simple notification on your phone does not require a fight-or-flight reaction, yet it can still activate that mechanism. Our evolution has not adapted as quickly as our environment, and stress and immune function remain closely connected.

A meta-analysis of 293 studies examined different types of stress and how they affect immune function. The researchers found that stress of any kind changes how the immune system operates, and chronic stress had the most negative impact, affecting almost all functional measures of the immune system.

Pregnancy can be stressful. During these nine months, your body goes through more changes than it ever will in such a short period of time. Hormones fluctuate, moods shift, and your mental health can feel more vulnerable. You have a baby on the way, your life is changing, and your mind is likely processing a lot. This is a major life transition, and it is completely normal to feel overwhelmed at times. Reducing stress and taking care of yourself matters more now than ever.

No one else can prioritize your physical and emotional health the way you can. There is an in-depth episode on the research on stress during pregnancy and how to manage it. A simple way to start is by practicing self-care. Make it a habit to engage in activities that lower your stress levels. What that looks like is unique to you. It might be walking, meditating, practicing mindfulness, listening to music, or doing yoga. Give yourself permission to relax. The more you build these habits now, the more tools you will have to navigate stress when you become a parent.

Other Ways to Boost Your Immune System

We covered the fundamental pillars of supporting your immune system: sleep, diet, hydration, exercise, and reducing stress. Do not skip over these or treat them as optional. If any of these areas are missing, your immune function will suffer. Once these building blocks are in place, you can add other supplements or habits to provide additional support for your immune system. The key is understanding which ones are effective and which ones are over-hyped.

Immune Support Vitamins & Supplements

If you want to add an additional immune support supplement, keep a couple of things in mind. First, run any supplements by your doctor or midwife, even if they are homeopathic, natural, or available over the counter. Most supplements include a warning to consult your health care practitioner if you are pregnant or nursing, even when they are considered safe. Second, no immune support supplement can compensate for a poor diet, dehydration, or lack of sleep or exercise. Prioritize those basics before adding other supplements to your routine.

Recommended Daily Allowance, Adequate Intake, and Tolerable Upper Intake Level

When you look at individual vitamins and nutrients, it helps to understand how recommended intake values are set. These values make it easier to determine whether you meet your needs through your diet and any supplements you take.

Dietary Reference Intake is the general term used to describe the amounts of vitamins and nutrients recommended for healthy people. These values differ based on age, gender, and whether you are pregnant or breastfeeding. The daily value percentages listed on product labels are based on Dietary Reference Intake figures.

• Recommended Dietary Allowance (RDA) represents the average daily intake that meets the nutrient requirements of nearly all (97%-98%) healthy people.
• Adequate Intake (AI) is established when evidence is insufficient to determine an RDA and reflects the level assumed to ensure nutritional adequacy.
• Tolerable Upper Intake Level (UL) is the highest daily intake unlikely to cause adverse health effects.

The goal is to meet the RDA (or the AI when an RDA is not available) while staying below the UL. Labels often list nutrient quantities in micrograms (mcg or µg), milligrams (mg), or grams (g). One gram equals 1,000 milligrams or 1,000,000 micrograms, and different nutrients may be measured in different units.

Prenatal Vitamin

One of the easiest ways to support your immune system is to take a high-quality prenatal vitamin. A good prenatal vitamin helps you meet the requirements for the essential vitamins and nutrients you and your baby need during pregnancy, and it provides the nutrients your immune system requires to function well.

Research shows that nutrient deficiencies, such as zinc or omega-3s, can negatively impact immune function. If you eat a healthy diet and take a prenatal vitamin that contains omega-3s, or you take a separate omega-3 supplement, you reduce the likelihood of being deficient. As we look at additional supplements that may support immune health, keep in mind that your prenatal vitamin may already include some of these nutrients. In many cases, it makes more sense to upgrade your prenatal to a higher-quality formula before spending money on other supplements. My top recommendation for a high-quality prenatal vitamin is the Zahler Prenatal +DHA.

Folate and Folic Acid

During pregnancy, your need for folate increases. That is one of the key nutrients that differentiates a prenatal vitamin from a multivitamin. The active forms of folate are more expensive to produce than folic acid, so many prenatal vitamins use folic acid, the synthetic version. It is estimated that 50% or more of the population has trouble metabolizing folic acid. The only way to know whether this applies to you would be through genetic testing for polymorphisms of the MTHFR gene. The simple workaround is to choose a high-quality prenatal vitamin that includes the active form of folate.

Another reason to look for the active form of folate relates to immune function. Some research shows that unmetabolized folic acid has been associated with reduced activity of natural killer cells, which are part of the innate immune system and play a key role in defending against infections. Active folate may appear on supplement labels as “folate,” “Quatrefolic,” “5-MTHF,” “L-methylfolate,” or “folinic acid.” These forms do not require the same metabolic conversion pathway as folic acid.

Vitamin D

Vitamin D helps your body absorb nutrients like calcium, iron, magnesium, phosphate, and zinc, and it also plays an important role in immune regulation. Although we can make vitamin D from sunlight, many factors influence how much your body produces, including your location, the time of year, the amount of skin exposed, and your skin tone. If you live above 37 degrees latitude in the United States, you are unlikely to get enough vitamin D from sunlight during the winter. 37 degrees latitude is about if you cut California in half at San Francisco and went across the northern borders of Arizona, New Mexico, and Texas to Philadelphia on the east coast.

Vitamin D deficiency is common during pregnancy, especially in people with darker skin. Research links vitamin D deficiency with an increased risk of preeclampsia and primary cesarean section. A Cochrane Review found that supplementing pregnant women with vitamin D probably reduces the risk of preeclampsia, gestational diabetes, and low birth weight, and may reduce the risk of severe postpartum hemorrhage. There is also evidence connecting deficiency during pregnancy with long-term effects on children, including lung development, neurocognitive outcomes, and peak bone mass. Vitamin D has also been widely studied for immune function, and several meta-analyses show a protective effect of vitamin D on respiratory infections.

A study that examined vitamin D deficiency during pregnancy found 97% of African-Americans, 81% of Hispanics, and 67% of Caucasians were deficient. The only way to know whether you are deficient is through a blood test that measures 25-hydroxy vitamin D (25[OH]D). If you are concerned about vitamin D levels, talk to your doctor or midwife about testing. Getting enough vitamin D from sun exposure and diet alone can be challenging. The RDA during pregnancy is 600 IU per day, and most prenatal vitamins contain about 400 IU. Your body regulates vitamin D made from sunlight, so you cannot get too much from sun exposure. Vitamin D toxicity is possible from supplements, although generally at extremely high doses, over 10,000 IU per day.

Relationship Between Immune Function and Antioxidants

Free radicals are natural byproducts of biochemical reactions in your body. They are unstable because they contain an unpaired electron, and they can damage lipids, proteins, RNA, and DNA as they seek to stabilize themselves. Antioxidants help neutralize free radicals and protect against or reverse that damage. When free radicals outnumber antioxidants, the body experiences oxidative stress, which can lead to chronic inflammation and affect immune function.

You get most antioxidants from your diet. Plant foods are especially rich in antioxidants. Some of the highest sources include pomegranate juice, blueberries, walnuts, pecans, cranberries, and artichokes. Herbs and spices like allspice, mint, and cloves also provide antioxidants, as well as dark chocolate. A large study analyzing more than 3,100 foods found that human breast milk has antioxidant levels comparable to pomegranate juice, strawberries, and coffee, and on average, higher than commercially available infant formulas. One of the many reasons breastfeeding is beneficial to your baby. Many vitamins also act as antioxidants, including vitamins A, C, and E, as well as zinc and selenium.

Vitamin A

Vitamin A plays a role in immune function; however, high doses of vitamin A are not recommended during pregnancy. Some research links very high vitamin A intake during pregnancy with abnormalities in babies, including issues with the urinary tract, miscarriage, and cardiac malformations. For that reason, vitamin A supplementation during pregnancy is not advised beyond what is included in a prenatal vitamin.

Vitamin C

Vitamin C is a powerful antioxidant that supports cellular immune function. When you have an infection, inflammation, and metabolic demands increase, which can lower vitamin C levels. A Cochrane Review that examined vitamin C supplementation during pregnancy found mixed results. Some studies showed a reduced risk of placental abruption and a lower risk of preterm or term rupture of membranes. Overall, the evidence was not strong enough to conclude clear benefits or harms. The review did not specifically evaluate vitamin C for immune function.

Vitamin C deficiency is less common in places where fresh fruits and vegetables are widely available and supplementation may have more impact in populations with limited access to produce. One study found that vitamin C supplementation reduced hospitalizations. There is evidence that vitamin C supplementation may reduce the risk of catching a cold for specific groups. Other studies show vitamin C may shorten the duration or lessen the severity of colds. Research has not established what dose is required to prevent or treat a cold, especially during pregnancy, so the benefits likely vary.

Your body absorbs 70–90% of vitamin C up to about 1,000 mg. Above that level, absorption drops below 50%, and you excrete the excess in your urine. Large supplemental doses may cause stomach cramping, bloating, nausea, or other digestive issues. For pregnancy, the RDA is 85 mg per day, and the tolerable upper intake level is 2,000 mg per day.

Vitamin E

Vitamin E is a fat-soluble vitamin and a powerful antioxidant. A Cochrane Review on vitamin E supplementation in pregnancy found no convincing evidence that taking vitamin E in combination with other supplements results in meaningful benefits or harms. The tolerable upper intake level during pregnancy is 1,000 mg per day, which is far higher than the RDA of 15 mg. One small study found that very high maternal vitamin E intake from both diet and supplements was associated with an increased risk of congenital heart defects in offspring. Vitamin E deficiency is rare, and most people get enough from a prenatal vitamin and a balanced diet.

Zinc

Zinc is an essential mineral involved in immune function, cellular metabolism, and healthy growth and development during pregnancy. When zinc comes from animal sources, it is more bioavailable than from plant sources. Oysters contain the highest levels of zinc, followed by meats and beans. Although zinc is critical for immune function, too much zinc can have the opposite effect and impair immunity. The tolerable upper intake level during pregnancy is 40 mg per day.

A Cochrane Review of 21 randomized controlled trials on zinc supplementation during pregnancy found mixed results. Some trials showed a 14% reduction in preterm birth compared with placebo, mostly among low-income populations with high perinatal mortality. Overall, the researchers concluded there was no convincing evidence that zinc supplementation during pregnancy led to other meaningful benefits.

Zinc has also been studied for its role in fighting colds. A review found that zinc, when taken within 24 hours of symptom onset in syrup or lozenge form, can reduce the length and severity of colds. Another analysis showed that zinc acetate and zinc gluconate lozenges were similarly effective, and there was no evidence that doses above 100 mg per day offered additional benefits.

Selenium

Selenium is a mineral with antioxidant activity and plays a role in protecting the body from oxidative damage and infection. The amount of selenium in plants and meat largely depends on the selenium content of the soil, which varies by region. In the United States, selenium deficiency is rare. Foods highest in selenium include seafood, organ meats, and Brazil nuts, and it is also found in bread, grains, meat, and eggs. If you live in the United States or another high-income country, you will likely get adequate selenium from your diet and a prenatal vitamin.

Probiotics

Research shows that probiotics can influence immune function by interacting with gut cells and triggering immune responses that protect rather than inflame. Healthy bacteria strengthen the gut lining, boost beneficial immune cells, and help maintain a balanced microbiome by keeping harmful bacteria in check. Many factors can throw off the balance of good bacteria, including processed foods, artificial sweeteners, frequent use of antibacterial soaps or cleaning products, environmental toxins, poor sleep, chronic inflammation, and antibiotics. Pregnancy-related hormonal shifts can also affect the gut microbiome.

To support a healthy gut, focus on two things. First, add foods and habits that help beneficial bacteria thrive. Next, reduce or avoid factors that harm the microbiome. Probiotic-rich foods include sauerkraut, kimchi, kombucha, yogurt, and kefir. After that, you may consider a probiotic supplement. Most supplements combine different species and are broad-spectrum probiotics or multi-probiotics. The most common species you will see on the label for a probiotic are Lactobacillus and Bifidobacterium. If you are considering a probiotic specifically for your immune system, Bifidobacterium interacts with immune cells and modulates specific pathways in the innate and adaptive immune processes. For more information on probiotics during pregnancy, check out this episode.

Choline

You need choline to form the membranes surrounding every cell in your body, and it is especially important for your baby’s brain and spinal cord development. Choline also supports immune function because all immune cells require cell membranes, and you need choline to build those membranes. Research on choline and pregnancy is still limited, but one small study found that higher maternal choline levels may support fetal brain development even if the mother contracts a viral infection early in pregnancy.

Your liver naturally makes a small amount, but most of what you need must come from food or supplements. The highest-choline foods include liver, egg yolks, beef, soybeans, chicken, and fish. Many prenatal vitamins do not include choline, even though the American Medical Association supported adding it to prenatals in 2017. The adequate intake during pregnancy is 450 mg per day, and breastfeeding requires 550 mg. Most high-quality prenatals that include choline contain about 55 mg, and you also make some naturally and get some from your diet. If you choose to supplement choline separately, the tolerable upper intake limit during pregnancy is 3,500 mg per day.

Antioxidant Supplements (Glutathione and PQQ)

Beyond vitamins C and E, some antioxidant supplements are promoted for immune support. If you are considering any of these during pregnancy, please talk with your doctor or midwife first.

Glutathione is a powerful antioxidant that your body produces naturally and is also available as a supplement. Supplementation is generally not recommended during pregnancy because glutathione can play a role in detoxification and binds to heavy metals, which raises concerns about releasing toxins into circulation.

PQQ (pyrroloquinoline quinone), also called methoxatin, is a vitamin-like compound found in soil and foods such as spinach, kiwi, soybeans, and even human breast milk. Some practitioners prefer PQQ over glutathione during pregnancy. Research on PQQ in pregnancy is still very limited. One study in obese mice found that PQQ supplementation during pregnancy and lactation helped protect against inflammation, but we need more human data before drawing conclusions. If you are thinking about taking a supplemental antioxidant during pregnancy, please consult with your doctor or midwife.

Herbal Immune Support

Vitamins and dietary supplements can support immune health during pregnancy, but they are not the only approach people explore. As awareness grows around the risks of some medications, or as parents simply feel more protective during pregnancy, it is understandable to look for more natural support. This has led many expecting parents to turn to herbal remedies. Use of herbs and supplements during pregnancy has increased significantly in recent decades. A survey of pregnant women in the United States found that up to 25% do not disclose herb or supplement use to their health care provider. If you take an herbal supplement, please talk to your doctor or midwife first.

Echinacea

Echinacea is a group of flowering plants native to North America and is widely used in the United States and Europe to prevent or treat colds. Supplements can vary significantly depending on the species used, the parts of the plant, extraction methods, and added ingredients. An animal study compared three species (Echinacea angustifolia, Echinacea pallida, and Echinacea purpurea) and found that Echinacea angustifolia and Echinacea pallida may have more anti-inflammatory potential. A large review that analyzed 24 double-blind trials with 4,631 participants found that echinacea products have not been shown to provide reliable benefits for treating colds. The researchers noted that some echinacea products may offer a weak benefit, but the results of individual trials show only small, non-significant trends of questionable clinical relevance.

Elderberry

Elderberry comes from the berries of the Sambucus tree and is commonly sold as a syrup, gummy, or lozenge marketed to prevent or relieve cold or flu symptoms. Some evidence shows that elderberry may help reduce the occurrence of colds or lessen symptom severity. However, we have very limited data on the safety or effectiveness of elderberry during pregnancy. One study that evaluated elderberry for travelers found it protective against cold symptoms. This highlights an important consideration. Supplements marketed as immune boosters may be more useful in short-term, high-exposure situations than for everyday use.

Mushrooms

Mushrooms have been used medicinally for thousands of years, and many of their immune-related effects come from β-glucans. These are polysaccharides known for antioxidant, anti-cancer, and immunomodulating activity. Research shows that β-glucans can influence immune pathways by helping activate immune cells and supporting anti-inflammatory and anti-cancer cytokines. Some research has shown that daily consumption of shiitake mushrooms can improve immune markers. There is a lot of research underway to identify and isolate the molecules from mushrooms that could treat various ailments.

Medicinal mushrooms are most commonly consumed as teas, capsules, powders, or dried extracts. Mushroom supplements typically contain varieties like reishi, lion’s mane, chaga, shitake, maitake, turkey tail, and cordyceps. (Psilocybin mushrooms are not part of this conversation and have not been studied in pregnancy.)

There is currently no evidence showing that immune-supporting mushrooms are unsafe during pregnancy, and no evidence confirming that they are completely safe. This is largely because pregnant populations are rarely included in clinical trials. Like many supplements covered here, there may be a difference between using something occasionally and taking it daily long-term. If you are considering a mushroom supplement during pregnancy, check in with your doctor or midwife for their recommendation.

How to Prioritize What Supplements to Take

The immune system is complex, and we still have a lot to learn about exactly how it works and how individual supplements influence it. Before spending money on supplements, focus on the foundations of good health: eating well, getting enough quality sleep, staying hydrated, moving your body, and managing stress. These pillars make the biggest difference in supporting your immune system.

A high-quality prenatal vitamin should be your starting point. With a solid prenatal and a healthy diet, you will likely meet most of the nutrient needs for you and your baby. Before adding another supplement, check whether it is already included in your prenatal and consider whether you regularly eat foods that are rich in that nutrient. If you are concerned about a deficiency, ask your doctor or midwife about testing rather than assuming you need more.

If you feel great, you might not need additional supplements at all. Immune-support supplements do not need to be taken every single day. Some people prefer to take them occasionally when they start feeling run-down or during times of high exposure. Others may choose to take them every other day or seasonally. Pay attention to how your body feels, and it will usually tell you whether something is helping. If you start taking a supplement and do not feel good on it, stop. Always run any supplement past your doctor or midwife to confirm safety and ask about dosing recommendations during pregnancy.

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