Conditions & Medications (General Guidance)

Nausea/hyperemesis—how can I keep nutrients down?

When nausea or hyperemesis makes keeping supplements down difficult, the most effective strategies adding B6 and ginger, eating small frequent meals to stabilize blood sugar, and if you struggle with tolerating pills, switch to a powdered prenatal format. Dr. Bayati recommends "a higher dose of B6 along with appropriate ginger intake and adequate folate and vitamin B12 may help with morning sickness." She advises combating nausea with "small meals, more frequently" and drinking "water in between your meals instead of together," as blood sugar instability is thought to contribute significantly to nausea severity. Perelel's nausea remedies article adds that cold or room-temperature foods, salty crackers before getting out of bed, and avoiding strong smells during vitamin-taking can all reduce the likelihood of nausea being triggered. For severe or persistent hyperemesis gravidarum, Dr. Bayati advises consulting your OB/GYN immediately as medical intervention may be necessary. Perelel's Gentle Prenatal Powder was specifically developed for women who cannot tolerate capsules—its vanilla flavor combines B6 in a drink format that can be sipped slowly in small amounts throughout the day rather than swallowed all at once, making nutrient delivery possible even on the most challenging nausea days.

Heartburn from prenatals—what can help?

If prenatals are causing heartburn, taking them with food and switching to a powder format or bedtime dosing are the most effective fixes. Taking supplements on an empty stomach can cause gastrointestinal (GI) distress like nausea, diarrhea and stomach cramps for some people—especially if they contain calcium, vitamin C or iron, which are particularly prone to irritating the stomach lining. For persistent heartburn, we recommend taking vitamins with your largest meal or right before bed since lying down after a small snack can shift the digestive process to overnight. Avoiding vitamins before exercise is also advised, as physical activity increases stomach acid and can worsen reflux. If heartburn is consistent regardless of timing, discuss with your OB/GYN whether switching to a chelated iron formulation (gentler than ferrous sulfate) or splitting your dose between morning and evening might meaningfully reduce symptoms. Perelel's Gentle Prenatal Powder eliminates the capsule-swallowing trigger for heartburn entirely—mixed into a smoothie or water, it absorbs more gradually than capsules and can be timed flexibly around meals or medication, making it the most heartburn-friendly format in the Perelel lineup.

Constipation—magnesium, fiber, or stool softeners?

The most effective approach to pregnancy constipation combines chelated iron, vitamin C pairing, increased dietary fiber, adequate fluids, and magnesium citrate at night—with stool softeners reserved for persistent cases under medical guidance. Fiber works by "adding bulk to stool and helping it move through the digestive tract more efficiently," recommending both soluble fiber (oats, legumes, apples) for stool softening and insoluble fiber (whole grains, vegetables) for regularity. Dr. Bayati specifically addresses iron-related constipation: choosing "chelated forms of iron can improve iron absorption with less side effects," while "adding Vitamin C to the prenatal aids this absorption even further. Certain types of magnesium (particularly magnesium citrate) and the right balance of calcium can also help with the reduction of undesired GI symptoms from iron supplementation." Perelel's Sleep Support contains 250mg of magnesium in a pregnancy-safe tri-blend taken at night—addressing the magnesium citrate recommendation for constipation relief while simultaneously supporting the sleep disruption that often accompanies digestive discomfort in pregnancy.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.