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Prental, Pregnancy & Postpartum Supplements

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Thinking about getting pregnant? Be sure to start supplementing at least 3 months before you want to start trying to get pregnant. It takes at least 90 days for an egg to fully mature. Nutrient needs increase during pregnancy and stay increase postpartum. Think food first and supplements as an insurance plan. It's important to get a prenatal/postnatal that has the right types of nutrients (to be able to absorb them) and the correct doses. Here are some brands for multi-prenatals/postnatals you can choose from. You won't be getting everything in this plan - just pick and choose based on what you need. For example, if you choose NEEDED, you will need to add 1) omega-3 (fish oil), and 2) iron. Listen to this podcast episode: 53 | Choosing the best prenatal/postnatal - https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628?i=1000716081875 I love the Metegenics Plus One, because 90% of what you need comes in the daily packs It has 450mg of choline, the minimum amount needed for you and your baby during pregnancy and postpartum. It already has your omega-3s at the correct dose, so you don’t need to add extra pills. Compare the vitamins, minerals, and nutrients of this brand to those of others. The only thing it doesn’t have is your magnesium. That is why I put two different magnesium glycinate in this plan - decide which one you'd like to take 7 pills Expensive, but again, it has most of what you will need. So you more than likely only need to get magnesium. NEEDED Does not have iron, omega-3 fatty acids See iron and omega-3 options to choose from Does have 400mg choline See NEEDED iron and Nordic Naturals Omega to add 8 pills Perelel They have supplements based on trimester, so if that works for you that's an option Only 120mg choline, so you will see there's an extra choline supplement here Low DHA, so look at omega-3 options Ritual Not a complete multi-vitamin/mineral - compare this to the 3 other brands. I still like to include this since it's a popular one on the market, but you will need to add quite a bit to it. Choline is only 55mg (need 450mg min) DHA, magnesium and B vitamins are low Doesn't have all the vitamins and minerals

Magnesium Supplements

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Here are my favorite magnesium supplement from brands I love and trust. Magnesium glycinate - highly buy available, great for exercise, recovery, relaxation and sleep. Magnesium Threonate - great for the brain and cognitive function I added products that have both capsules and powder, so you can choose which one you want to use. I also included a travel, magnesium powder packet. Recommended dose: 200-500mg/ night Get your free magnesium for moms handout: https://wellnessbyval.kit.com/magnesium Listen to my magnesium podcast episode: https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628?i=1000740178453

Collagen + Electrolytes Support Plan

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This plan is designed to support  postpartum recovery, hydration, and tissue healing  with two foundational supplements that many moms benefit from: ✨  Collagen Peptides  – Collagen provides the building blocks your body needs for connective tissue repair, joint health, hair/skin/nail strength, and core & pelvic floor recovery. Adding a scoop to your morning coffee, smoothie, or oatmeal is an easy way to boost your protein intake while supporting healing. ✨  Electrolytes  – Proper hydration goes beyond water alone. Electrolytes (sodium, potassium, magnesium, and more) help regulate fluid balance, support energy, and prevent that “dehydrated and drained” feeling. This is especially important for breastfeeding moms, active moms, and those rebuilding strength postpartum. Why this plan? Supports  healing and tissue repair  postpartum Promotes  hydration and energy balance  throughout the day Easy to incorporate into your daily routine Includes trusted, professional-grade brands curated for safety and effectiveness Choose the one you'd like to try! I personally like the Whole Body Collagen by Designs for Health, because of the types of collagen it contains. They have a travel pack, too. If you would like to try LMNT Electrolytes, use this link to get a free variety pack with your first order - http://elementallabs.refr.cc/default/u/vwarner Let me know if you have any questions!

Creatine Brands

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Here are different creatine brands I recommend - choose the one you would like to use! Creatine monohydrate is used for energy within the muscle. It's great for increasing muscle mass and strength. It also improves cognitive function. More research is coming out on how helpful it is during pregnancy, postpartum, peri-menopause and post-menopause. Dose: An ongoing dose of 5g/day taken chronically is a great dose to regularly take and what I recommend for post people. If you like, you can also load the dose, starting at 5g and increasing progressively to 20-25/day over there course of 5-7 days, then taking 5g/day from there. For creatine to work, it must be taken chronically . This means everyday, whether you workout or not. Absorption increases when timed around carbohydrates. This can be a piece of fruit before your workout or a meal post-workout.

High-Quality Multivitamin

Fills in daily nutrient gaps (like B vitamins, magnesium, iron) that can impact energy, sleep, and metabolism. Here are the top multi-vitamins I recommend! Each one has their place. For example, if you're considering getting pregnant (or are pregnant/postpartum), take the PlusOne. If you want everything in one pack, take the Wellness Essentials for Women (multivitamin, fish oil, etc.). Only need the multi? Take the PhytoMulti (with/without iron). Be sure to take AFTER you eat a meal. CHOOSE ONE!

Travel Supplements

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Here are your travel supplements! Be sure to download the Fullscript app and connect your account to my dispensary. This will get you a 15% discount and products will be delivered quickly! Okay, so here's what we go in this plan: Regular girl = Sunfiber (partially hydrolyzed guar gum) This is a prebiotic fiber that is great to keep you regular and helps with diarrhea 1 packet = 6g (great to start with) Creatine travel packs (I FOUND THEM! haha!) 1 packet has 5g, so it's perfect for what you take at home PlusOne Daily Packs* This is a multi-vitamin/mineral pack with fish oil, and choline Great if you're thinking of getting pregnant, currently pregnant, or postpartum Wellness Essential Packs* This is a multi-vitamin/mineral pack with fish oil and bone density support Great if you are not planning to get pregnant, in peri-menopause/post-menopause and need a multi, this a great for everyday life, especially while on travel. Magnesium Glyinate Great for digestion, recovery, energy and sleep Electrolytes Here's some brands you can get from Fullscript LMNT - Love this brand! Here's the link to get a FREE Sample pack - http://elementallabs.refr.cc/default/u/vwarner Kion Amino Travel Packs - not in Fullscript Use code: WELLNESSBYVAL to get 10% OFF your order or 20% OFF subscriptions https://glnk.io/j6vy/wellnessbyval *Choose one or the other! You don't need both.

Immune System Support

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Electrolytes

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We need electrolytes to stay hydrated, improve muscular contraction, aid in energy production, improve mood and help with headaches. Electrolytes are minerals Sodium Potassium Magnesium Chloride Here are some brands that you can choose from. Some are in a big tube/container and others are the individual packets. Here's a link for LMNT and you will get a FREE sample pack when you purchase with this link (no available on Fullscript, so that's why I am sharing here) - http://elementallabs.refr.cc/default/u/vwarner

Eczema

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Here are some supplements that may be supportive for eczema. prebiotics are food stuff for our microbes. They are in plant foods and supplements. Be sure to start low with the dose and slowly increase to allow the gut to get used to it.