Sharing my prenatal routine
When I was pregnant with my daughter, I never missed a day of my prenatal vitamins. I was obsessed with finding the best supplements through scientific research. I was diagnosed with moderate learning disabilities at 19, and i was sick a lot as a kid. I wanted to do anything I could to give her the best chance at not facing the same struggles. She is almost 2 now. She continues to amaze me with her advanced language skills, curiosity, memory, and intellect. These things are a mix of so many factors, but I wanted to share my routine as well as my research, in case anyone is interested in following the same routine.
Of course, this is not medical advice and anything you do should be run by your doctor first. I do not have any physical health conditions.
Research suggests that consuming certain nutrients during pregnancy support aspects of brain development that influence later cognitive function.
Choline is a nutrient that many pregnant women do not consume in sufficient amounts. In a series of studies from Cornell University, children whose mothers consumed higher amounts of choline during pregnancy demonstrated better information processing in infancy and improved sustained attention at age seven compared to children whose mothers consumed lower amounts. Researchers consider sustained attention an important foundation for learning, memory, and academic success. DHA, an omega-3 fatty acid that is a major structural component of the brain and retina, has also been associated with improvements in language development, attention, and certain cognitive outcomes.
Choline and DHA work together. Choline helps form phosphatidylcholine, a molecule that helps transport DHA to the developing fetal brain. While scientists cannot say that prenatal supplements make children smarter, the evidence does suggest that adequate intake of nutrients such as folate, iron, iodine, choline, DHA, vitamin D, and magnesium helps provide the developing brain with the building blocks it needs during its most critical stages of growth.
No supplement can guarantee intelligence. Genetics, environment, education, reading, relationships, and countless other things all contribute.
My routine:
• Folate (400–800 mcg daily) neural tube and nervous system development.
• Iron (27 mg daily) supports oxygen delivery and healthy brain development.
• Iodine (220 mcg daily) thyroid hormones and cognitive development.
• Vitamin D (2,000 IU daily) immune function and bone development.
• Magnesium (360 mg daily) nerve, muscle, and cellular function.
• Choline (450 mg daily) brain development, memory formation, and healthy cell membranes.
• DHA (300 mg daily) develops brain and retina.
Daily mg will vary by person.
Foods where these things are found naturally:
Choline
Egg yolks
Beef liver
Chicken
Turkey
Salmon
Shrimp
Milk and yogurt
Soybeans and edamame
Beans and lentils
DHA (Omega-3)
Salmon
Sardines
Trout
Herring
Anchovies
Fatty fish
Algae
Folate
Spinach
Kale
Asparagus
Lentils
Beans
Chickpeas
Citrus fruits
Avocados
Broccoli
Iron
Red meat
Beef
Liver
Turkey
Chicken
Lentils
Beets
Beans
Iron-fortified cereals
Spinach
*If you crave certain cereals, you might be low on iron!
*I ate a whole can of beets a day for two weeks before my doctor said, ohhh, you’re low on iron. Listen to your body!
Iodine
Seafood
Fish
Dairy products
Eggs
Iodized table salt
Vitamin D
Salmon
Sardines
Trout
Egg yolks
Fortified milk
Fortified dairy products
Sunlight exposure
Magnesium
Pumpkin seeds
Almonds
Cashews
Black beans
Lentils
Spinach
Whole grains
Dark chocolate
Links:
https://pubmed.ncbi.nlm.nih.gov/34962672/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9303951/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3676149/
https://human.cornell.edu/nutrition/academics/faculty-research/choline-cognition-group
https://pmc.ncbi.nlm.nih.gov/articles/PMC8764572/
Posted Jun 14, 2026, 12:27 PM UTC