The Pastore Podcast
On Pregnancy Nutrition, Part 2
Jan 27, 2020 · 49 min
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In this episode, Dr. Pastore discusses:

DAILY Nutrient Requirements for Pregnant Women:

1) Folate

  • 1000 micrograms of L-methyl-folate per day, rather than folic acid
  • MTHFR gene variance - affects folate utilization and can cause folic acid deficiency which can cause the infant to be born with spina bifida or cleft pallet

2) Iodine

  • 250 micrograms per day
  • High quality table salt with iodine [1/4 teaspoon = 75 micrograms] instead of/in combination wth sea salt or pink salt
  • Non-mercury containing fish like cod

3) Choline

  • Incredibly important for cell replication
  • 450mg per day (550+ during breastfeeding) 
  • 1 organic egg yolk = 147mg
  • 3 oz. chicken breast = 72mg
  • Choline bitartrate supplement
  • Power ON - NSF Certified supplement

4) EPA & DHA - Omega 3 Fatty Acid

  • 300mg per day minimum DHA
  • 300mg per day minimum EPA
  • Deficiency can increase likelihood of postpartum depression
  • EPA helps transport DHA to baby through placenta
  • EPA/DHA enteric-coated supplement to help with nausea - NSF Certified to ensure no unsafe levels of mercury

5) Iron

  • 30g of iron per day
  • Ferronyl - form of iron supplement without constipation

Bloodwork showing slight hemoglobin (protein that transports oxygen in the blood) decreases are normal as blood volume is doubling. Unsafe below:

  • 10.5g/dL 2nd trimester
  • 11.0/dL 3rd trimester
  • Rising hemoglobin - also a warning sign

6) Magnesium

  • 400mg per day
  • Leafy vegetables
  • Magnesium bisglycinate or magnesium taurate supplement
  • Deficiency can increase likelihood of gestational diabetes

7) Inositol

  • 50mg per day
  • Cantaloupe
  • A type of sugar, can reduce the likelihood of developing gestational diabetes for those at-risk

8) Calcium

  • 1000-1500mg per day
  • High-calcium foods also include dairy products (for non-intolerant people), collard greens, kale, dark green leafy vegetables
  • Calcium citrate supplement


  • A pregnancy condition involving high blood pressure and excess protein in the urine. This can keep the baby from getting enough blood and oxygen. It also can harm the mother's liver, kidneys, and brain.
  • A highly processed diet & poor nutrient intake can be a cause. Studies have shown that simply increasing your fruit & vegetable intake causes a 50% reduction of risk.
  • Adequate calcium intake also reduces risk

Monitoring for gestational diabetes

  • Monitor glucose and insulin levels at every doctors appointment - elevation is warning sign of insulin resistance
  • To be proactive, swap fast-digesting carbs for low-digesting whole-food carbs (choosing sweet potato over bread)

Morning sickness & nausea

  • 50mg of standardized ginger root (5% gingerols)

Pregnancy / “Mommy” Brain

  • Forgetful, foggy, low energy - can be due to choline deficiency
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