Name: Playbook - Libby Petrucci - Vitamins and Supplements
Uploaded: 2024-01-08T22:02:38.525Z
Duration: 60 min
Description: Vitamins and Supplements

Incorporating vitamins and supplements into your daily routine while pregnant can be super beneficial to you and your baby! It’s almost impossible to get every nutrient you and your baby need through all of the food you eat (on top of your crazy weird cravings). Because of this, I wanted to break down exactly what I take, when and why I take it to help you and your baby grow the best you can!

Here’s what you want to look for in a prenatal: 

✨Vitamin A- recommended 1300mg per day
Forms healthy skin and eyesight; helps with bone growth
✨Vitamin C- recommended 120mg per day
Promotes healthy gums, teeth, and bones; helps your body absorb iron
✨Vitamin D- recommended 15mg per day
Builds your baby’s bones and teeth; helps promote healthy eyesight and skin
✨Vitamin E- recommended 19mg per day
Helps your body create and maintain red blood cells, healthy skin and eyes, and strengthens your natural immune system
✨Vitamin K- recommended 90mg per day
Helps blood to clot. Babies too not get enough vitamin K from their mothers during 🤰 - this is essential for them to avoid any blood disorders.
✨Thiamine- recommended 1.4mg per day
Enables you and baby to convert carbs to energy
✨Riboflavin- recommended 1.6mg per day
(also known an B12) that helps your body produce energy, and promotes your baby’s growth, vision, and healthy skin plus it is essential for your baby’s bone, muscle, and nerve development
✨Biotin- recommended 35mcg per day
A crucial nutrient during pregnancy, as it’s important for embryonic growth (along with the obvious benefits)
✨Pantothenic Acid- recommended 7mg per day
Helps create pregnancy hormones and eases leg cramps
✨Niacin- recommended 18mg per day
Improves digestion and can ease morning sickness and nausea

Prenatal Vitamin Info

These are other vitamins I took with my prenatal. Always consult with your doctor before jumping to buy and start taking everyday! 


Midmorning:
Vitamin B Complex (1 capsule) 
Calcium (1 capsule)
Omega Complex (2 capsules in the morning and 2 in evening)
Vitamin D3 (1 capsule)
CoQ10 (1 capsule)
Vitamin C (2 capsules)

Evening: 
Magnesium (2 Capsules)

Other Vitamins Incorporated

All of the supplements I added to my routine are from Bowmar Nutrition. I felt confident taking these because of the information provided from studies to testing - my experience was super positive with all of these! I have so many, but the “morning drink” supplied most of my micronutrients - that one was essential for me. My discount code for all of these is: LIBBY 

Fiber Drink: mango flavor is my fav! I experienced constipation during pregnancy. This helps so much! ( I found the fiber drink in the evening helps me to feel better in the morning rather than it hit me in the middle of the day) 

Essential Amino Acids + Collagen: This is a great cocktail to have in the afternoon to help curve cravings especially during pregnancy. The collagen is a wonderful source of biotin and added with the EAAs completes the protein to help with you protein goal. It’s also suggested to help with muscle cramps and recovery. 

A protein shake everyday (which has about 20 grams of protein in it -minimum). I use the Vegan protein with 8 oz of almond milk and like 1/2cup of water.  Or added to a smoothie (recipe added to nutrition) 

Morning Drink: I try and keep my caffeine intake to less than 200 mg per day. My morning drink has 75 mg from the SHARP nootropic mix in it. I also added creatine, glutamine, greens powder and reds and purples powder.

Supplements

Vitamins and Supplements

Welcome Mama!

Glow Nutrition & Meal Ideas

Breathing Cues

Stretching / Warm Up

First Trimester Introduction

Courtney Koenig

1T: Lower Body 1

1T: Full Body Compound Day

1T: Upper Body 1

1T: Lower Body 2

1T: Upper Body 2 (Gym)

1T: Compound Workout 2

1T: Lower Body 3

1T: Upper Body 3

1T: Compound Workout 3

Second Trimester Intro ✌️😆

2T: Lower Body 1

2T: Upper Body 1

2T: Compound Workout 1

2T: Lower Body 2

2T: Upper Body 2 (Gym)

2T: Compound Workout 2

2T: Lower Body 3 (Gym)

2T: Upper Body 3

2T: Compound Workout 3

2T: Lower Body 4 (Gym)

Third Trimester! 🥳

3T: Full Body (Gym)

3T: Lower Body 1

3T: Upper Body 2

3T: Full Body (Bodyweight)

3T: Full Body Bench Only Bodyweight 1

3T: Bench only Bodyweight 2

Lower Body Finisher

3T: Due Date Workout

Vitamins and Supplements

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