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Prenatal Vitamins & Supplements

I recommend Thorne prenatal vitamins. I believe they are clean and contain essential ingredients that are optimal for pregnancy. Thorne offers a basic prenatal vitamin and a prenatal DHA supplement.

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Additional supplements

• Calcium: 500–600 mg/day

• Vitamin D: 2,000–4,000 IU/day

• Optional supplements discussed as safe in pregnancy: collagen peptides, probiotics, and protein powders or shakes

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Healthy Weight Gain

Your target weight gain depends on your starting weight:

• General range discussed at the visit: 5–30 lbs over the pregnancy.

• By 20 weeks, the suggested gain is 2–12 lbs.

• If you have gained more than 12 lbs, we will discuss your diet, particularly carbohydrate intake.

• If you have gained 0–2 lbs but are eating well and having two solid meals a day, that is usually okay.

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Exercise During Pregnancy

Exercise can be beneficial throughout pregnancy. Consider these general recommendations:

• Aim for moderate exercise 3–5 days per week.

• Options include the elliptical, stationary cycling, swimming, walking, jogging, or running.

• Weightlifting is okay, but avoid very heavy lifting (for example, 100–200 lb squats or leg presses); use lighter weights with more repetitions.

• The heart-rate guidance reviewed at the visit is to stay below 160 bpm.

• After 20–22 weeks, avoid prolonged exercise or lying flat on your back; if you wake on your back, simply turn onto either side.

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Foods to Enjoy & Foods to Avoid

• Cheese: choose pasteurized products; avoid homemade cheese or yogurt.

• Sushi: guidance reviewed at the visit permits raw fish in moderation when properly flash-frozen, with tuna limited to once every two weeks.

• Caffeine: up to 200 mg a day (roughly 1–2 small cups of coffee).

• Alcohol: avoid during pregnancy.

• Milk: avoid raw or unpasteurized milk due to infection risk.

• Seafood: refer to the separate list of recommended fish and fish to avoid.

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Medications & Symptom Relief

The following medications and approaches were discussed for common symptoms. Check with your prenatal clinician before starting any medicine or supplement.

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Sleep issues

Benadryl, Unisom, or magnesium for insomnia.

Avoid melatonin unless your prenatal clinician specifically advises it.

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Nausea

Vitamin B6 (25–50 mg up to three times daily) and ginger products may help.

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Heartburn / reflux

Tums or Pepcid as needed.

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Headaches, fever, or body aches

Tylenol: the visit handout recommends up to four 500 mg tablets per day.

Avoid ibuprofen and other NSAIDs unless specifically directed by your prenatal clinician.

For frequent headaches or migraines, the handout discusses magnesium 200–400 mg daily.

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Allergies

Claritin, Zyrtec, or Allegra.

Avoid combination products containing “D” (decongestants), such as Claritin-D or Zyrtec-D, unless your clinician approves.

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Sleep Position Tips

• After 20–22 weeks, sleeping on your left or right side is encouraged.

• If you wake up on your back, simply turn onto your side.

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Important: This guide summarizes information provided for the first prenatal visit and is not individualized medical advice. Recommended weight gain, supplement doses, medication use, exercise intensity, and food safety depend on your medical history and current clinical guidance. Confirm details with your obstetric care team before making changes.