Take omega-3 supplements with food for better absorption and tolerance. To avoid "fish burps," look for specially processed fish oil supplements that reduce this unpleasant side effect. Only take fish oil supplements certified to be very low in heavy metals, contaminants and research products.
3. Folate: Think Green
Folate is a water-soluble B vitamin. Its name is derived from foliage, as folate is richest in food sources such as leaves (spinach, asparagus) and fruits (cantaloupe).
Why is folate important? You need folate to look healthy. Our cells need it to make DNA, and without DNA, cells wouldn't function properly. Nor would they make new cells and tissue, such as skin and hair.
During pregnancy, especially the first couple of weeks when women often don't know they are pregnant, folate is critical in preventing neural tube abnormalities in the fetus, such as spina bifida. It's also involved in supporting normal levels of homocysteine in the blood, a controversial heart risk factor.
Who needs it? All adult women should consider taking a folate supplement, especially during child-bearing years. Pregnant women should take a prenatal supplement containing folate.
How much should you take? Healthy, non-pregnant women should look for a multivitamin supplement providing 400 micrograms daily. Pregnant women should take a prenatal supplement with 400-800 micrograms of folate. Talk to your obstetrician or gynecologist about taking folate along with other key supplements that can support a baby's development.
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