Many new prenatal vitamins have entered the market which have methylated folate instead of folic acid. Methylated folate is a downstream metabolite of folic acid. Although some people may have difficulty metabolizing folic acid (associated with a genetic mutation, MTHFR), it is very important to realize that only folic acid has been shown to prevent NTD (neural tube defects). Although methylated folate has been shown to result in sufficient blood folate levels, no study exists proving that methylated folate prevents neural tube defects or compares methylated folate vs folic acid. No study like this will ever exist because when something clearly prevents a bad outcome, like a birth defect, you would never allow a group of pregnant people to be at risk for this outcome when you could prevent it. I recommend you take at least 400 mcg of folic acid, in the form of folic acid. If you love a prenatal that has methylated folate, take an additional folic acid supplement. Methylated folate may help a small group of people who have problems metabolizing folic acid when they are not pregnant, but if you are trying to conceive, I recommend adding folic acid as well.

All ingredients in this protocol are generally well-tolerated. However, if you are taking anticoagulants, it is important to consult your healthcare provider before starting.

When I think about foundational women’s health, I always come back to the basics because they matter. A strong foundation starts with how you nourish, move, and care for your body every day. These choices influence your hormones, gut, energy, and mood, and they lay the groundwork for long-term health.

Start with food. A nutrient-dense diet rich in fiber, healthy fats, healthy proteins, and colorful vegetables supports everything from estrogen metabolism to brain function. Fiber in particular helps regulate blood sugar, supports the gut microbiome, and aids in hormone clearance and is especially important for women in their reproductive years and beyond. Aim for a plate that’s vibrant, balanced, and consistent.

Movement is medicine. Regular exercise improves circulation, supports bone density, balances insulin, and reduces inflammation. Whether it’s strength training, walking, cycling, or yoga, find something you enjoy and stick with it. Movement isn’t just about fitness, it’s about vitality.

Sleep is essential. Your body resets during rest, and poor sleep affects hormone regulation, mental clarity, and even cravings. Aim for 7 to 9 hours per night. Limit screens in the evening, prioritize wind-down routines, and if your sleep is off, magnesium or melatonin may offer added support.

Gut health is often overlooked, but it’s central to hormone balance, immunity, and mood. The top way yot decrease gut inflammation is a diet high in fiber and whole foods. Make time to slow down during meals, chew thoroughly, and include fermented foods like yogurt or sauerkraut. Hydration matters too. Your gut and metabolism rely on it.

Lastly, manage stress with intention. Stress shifts hormone pathways, impacts sleep, digestion, and even your cycle. You don’t need a perfect meditation routine. Start with breathwork, journaling, or taking 10 minutes for a quiet walk. Your nervous system needs recovery too.

These aren’t quick fixes. They’re daily habits that build resilience over time. And while supplements like magnesium, omega-3s, fiber, and vitamin D can fill in nutritional gaps, your lifestyle is the framework that allows them to do their best work. You don’t have to be perfect, but the more consistent you are, the better your body can show up for you.