The 8 Best Prenatal Vitamins & Why They’re Important

What Are Prenatal Vitamins & Why Are They Important?

As many as two billion people, mostly women and children, may have deficiencies in key vitamins and minerals. But these deficiencies can markedly increase during pregnancy to meet energy and nutritional needs. (1)(2)

Certain deficiencies could lead to serious issues. Some examples include:

Vitamin B deficiency might cause birth defects, such as neural tube defects (3)
Vitamin D deficiency could increase risks for preterm labor, preeclampsia (serious blood pressure-related pregnancy complication that can cause organ damage), possible heart failure (for mom and baby), and rickets (soft bones) (4)(5)
Iron deficiency can lead to anemia (lack of enough red blood cells to carry oxygen to various parts of your body) (3)

Benefits: Why Do You Need A Prenatal Vitamin?

Taking high-quality prenatal vitamins helps you meet your body’s increased demand for nutrients to keep you and your baby healthy.

The increased amount of these essential nutrients in your body helps promote fetal development, including healthy growth of your baby’s brain. It can also strengthen your immune system. (2)(3)

Some formulations might even help ease your morning sickness and nausea.

What Vitamins Need To Be In Your Prenatals?

The following are among the essential nutrients and most important vitamins that should be in your prenatal dietary supplements:

Folic acid
Iodine
Iron
Vitamin D3
Vitamin B1 (Thiamin)
Vitamin B6 (Pyridoxine)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
Choline
Vitamin A
Vitamin C
Vitamin E
Calcium
Magnesium
Zinc
Selenium

Some prenatals might also contain:

Probiotics (good gut bacteria)
Omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)

What Are The Best & Most Effective Prenatal Vitamins?

Studies show that a low-potency prenatal supplement with a wide variety of vitamins and minerals can be the best approach for pregnant women. (6)

Still, the most effective prenatal vitamins for you are those that meet your nutritional needs. So, there isn’t a one size fits all supplement for everyone.

It’s good to pick the supplement that contains the key nutrients and vitamins you need for a healthy pregnancy.

Your OB-GYN or healthcare provider can help you choose the best one to address possible nutrient deficiencies or situations (e.g., contraindications, family history, allergies, breastfeeding, etc.).

Our Top 8 Choices For The Best Prenatal Vitamins

Ritual Essential Prenatal Multivitamin (60 softgels) – Non-GMO Project* verified vegetarian prenatal supplement sourced from wild-harvested lichen and whole microalgae in a delayed-release capsule design (*third-party tested for genetically modified organisms)

SmartyPants Organic Prenatal Formula Gummies (120 gummies) – USDA* Certiﬁed Organic vegetarian prenatal and postnatal multivitamin gummies with probiotics (*USDA means United States Department of Agriculture)

Pink Stork Liquid Prenatal (16 fl oz, 32 servings) – Whole-food prenatal vitamins in liquid form that you can also mix into your favorite beverage

Nature Made Prenatal Multi + DHA (90 softgels) – Prenatal multivitamin that contains most of the essential nutrients you need during pregnancy

Perelel (First Trimester) Prenatal Vitamin Packs (30 daily pill packs) – Targeted nutrition for each stage in your reproductive cycle (available as a conception support pack, prenatal packs for the different trimesters, or a postpartum pack)

New Chapter Advanced Perfect Prenatal Multivitamins (96 capsules) – Non-GMO Project Verified multivitamin that contains most of the essential nutrients you need during pregnancy, plus a clinical dose of ginger to help alleviate morning sickness symptoms

One A Day Prenatal 1 Complete Multivitamin (60 softgels) – The brand claims this prenatal vitamin passed 100+ rigorous quality checks.

Garden of Life Mykind Organics Prenatal Multi (90 tablets) – Non-GMO Project Verified and USDA Organic certified product that the brand claims to be a whole food supplement that contains non-constipating iron

Continue reading to learn more about each prenatal vitamin.

Ritual Essential Prenatal Multivitamins

What Makes It Special

Vegetarian prenatal supplement sourced from wild-harvested lichen and whole microalgae
Non-GMO Project verified (certified free from genetically modified organisms)
Delayed-release capsule design
Gluten-free vegan capsules
Free from major allergens, artificial flavors or colorants, and synthetic fillers
Batch testing for purity
Available as a subscription plan or one-time purchase

Key Features

Type Or Form: Softgels

Product Safety: Free from GMOs, major allergens, artificial flavors or colorants, and synthetic fillers

Certifications & Third-Party Testing: Third-party lab testing for contaminants, microbes, heavy metals, and allergens; NSF certification (National Sanitation Foundation)

Nutritional Value

Vitamin B9 (methylated folate): 1,000 mcg (micrograms)

Iodine: 150 mcg

Iron: 18 mg

Vitamin D3: 50 mcg (2,000 IU)

Vitamin B12 (Cobalamin): 8 mcg

Choline: 55 mg

Vitamin E: 7 mg

Magnesium: 32 mg

DHA & EPA (Omega-3 Fatty Acids): 350 mg DHA

Other Nutrients: Biotin (150 mcg); boron (0.7 mg); vitamin K2 (90 mcg)

Other Ingredients

Cellulose
L-leucine
Silica
Inner capsule (hypromellose)
Stomach acid-resistant outer capsule (hypromellose and gellan gum)

Product Recall

None

Cons

It doesn’t have calcium, zinc, selenium, and vitamins C, B1, A, (thiamin), or B6 (pyridoxine).
Some customers complain that this supplement has an aftertaste.

Brand’s Other Prenatal Vitamins Or Supplements

Ritual Essential Protein Daily Shake (for Pregnancy & Postpartum)

SmartyPants (Organics With Probiotics) Prenatal Formula Gummies

What Makes It Special

Organic gummy prenatal vitamin
USDA* Certiﬁed Organic vegetarian prenatal and postnatal multivitamin
Non-GMO Project Veriﬁed
Contains probiotics: Bacillus subtilis, 1 billion CFU (colony forming units)
Available as a subscription plan or one-time purchase
Third-party lab testing for each batch

Key Features

Type Or Form: Gummies

Product Safety: Free from the eight major allergens (milk, eggs, fish, wheat, crustacean shellfish, tree nuts, peanuts, and soybeans), GMOs, and toxic chemicals

Certifications & Third-Party Testing: USDA and Non-GMO Project Veriﬁed

Nutritional Value

Vitamin B9 (methyl folate): 600 mcg DFE

Iodine: 290 mcg

Vitamin D3: 30 mcg (1,200 IU)

Vitamin B1 (Thiamin): 0.14 mg

Vitamin B6 (Pyridoxine): 2 mg

Vitamin B12 (Cobalamin): 3.5 mcg

Choline: 11 mg

Vitamin A: 520 mcg

Vitamin C: 48 mg

Vitamin E: 14.3 mg

Zinc: 3.9 mg

Selenium: 14 mg

Omega-3 Fatty Acids: 341 mg

Other Nutrients: Riboflavin (0.16 mg); niacin (18 mg); biotin (17.5 mcg); pantothenic acid (7 mg); sodium (15 mg); vitamin K2 (14 mcg); inositol (5 mg)

Other Ingredients

Organic flaxseed oil (omega-3 source)
Organic tapioca syrup
Organic cane sugar
Pectin
Organic lemon concentrate
Sodium citrate
Organic natural flavors
Colors added (organic maqui berry, organic black carrot juice concentrate)
Organic sunflower oil
Organic carnauba wax

Product Recall

None

Cons

It contains cane sugar and highly processed vegetable oils (sunflower oil).
Doesn’t have iron, calcium, and magnesium

Brand’s Other Prenatal Vitamins Or Supplements

Pink Stork Liquid Prenatal

What Makes It Special

Whole-food prenatal vitamins in liquid form that you can also mix into your favorite beverage
Third-party tested
Female-formulated prenatal vitamins from a woman-founded and run company
Also available as a subscription

Key Features

Type Or Form: Liquid

Product Safety: Free from gluten, wheat, dairy, sugars, sweeteners, soy, and GMOs

Certifications & Third-Party Testing: Yes

Nutritional Value

Vitamin B9 (methyl folate): 800 mcg DFE
Iodine: 290 mcg
Vitamin D3: 20 mcg (800 IU)
Vitamin B1 (Thiamin): 1.4 mg
Vitamin B6 (Pyridoxine): 2 mg
Vitamin B12 (Cobalamin): 2.8 mcg
Choline: 100 mg
Vitamin A: 1,300 mcg
Vitamin C: 120 mg
Vitamin E: 19 mg
Calcium: 50 mg
Magnesium: 25 mg
Zinc: 13 mg
Selenium: –
Omega-3 Fatty Acids: –
Other Nutrients: Riboflavin (1.6 mg); niacin (18 mg); biotin (35 mcg); pantothenic acid (7 mg); manganese (2.3 mg)

Other Ingredients

Elderberry juice extract

Product Recall

None

Cons

Doesn’t contain selenium, DHA, EPA, or omega-3 fatty acids
Some complaints about side effects, such as acne

Brand’s Other Prenatal Vitamins Or Supplements

Nature Made Prenatal Multi + DHA

What Makes It Special

Prenatal multivitamin with DHA
Contains most of the essential nutrients you need during pregnancy
Available as a subscription plan or one-time purchase

Key Features

Type Or Form: Softgels

Product Safety: Gluten-free and no artificial flavors

Certifications & Third-Party Testing: USP* dietary supplement verified

*USP means United States Pharmacopeial Convention

Nutritional Value

Folic acid: 800 mcg
Iodine: 150 mcg
Iron: 27 mg
Vitamin D3: 25 mcg (1,000 IU)
Vitamin B1 (Thiamin): 1.4 mg
Vitamin B6 (Pyridoxine): 1.9 mg
Vitamin B9 (Folate): 1,330 mg DFE
Vitamin B12 (Cobalamin): 5.2 mcg
Vitamin A: 770 mcg
Vitamin C: 85 mg
Vitamin E: 15 mg
Calcium: 150 mg
Magnesium: 45 mg
Zinc: 11 mg
DHA & EPA (Omega-3 Fatty Acids): 200 mg DHA and 60 mg EPA
Other Nutrients: Vitamin K (90 mcg); riboflavin (1.4 mg); niacin (18 mg); biotin (30 mcg); pantothenic acid (6 mg)

Other Ingredients

Gelatin
Soybean oil
Glycerin
Water
Soy lecithin
Yellow beeswax
Resin
Ascorbyl palmitate

Product Recall

None

Cons

It doesn’t have choline or selenium.
Some complaints about the vitamins having a fishy smell and aftertaste

Brand’s Other Prenatal Vitamins Or Supplements

Perelel (First Trimester) Prenatal Vitamin Pack

What Makes It Special

Targeted nutrition for each stage in your reproductive cycle
Includes a formulation to help alleviate morning sickness symptoms such as nausea
Each daily pill pack contains two core prenatal vitamins, one omega DHA + EPA capsule, one additional folate capsule, and one anti-nausea ginger capsule.
Formulated and founded by an OB-GYN and a team of leading women’s health doctors
Available options include a conception support pack, prenatal packs for the different trimesters, and a postpartum pack
Available as a subscription plan or one-time purchase

Key Features

Type Or Form: Pack of different capsules

Product Safety: Free from soy, gluten, GMOs, colorants, and synthetic fillers

Certifications & Third-Party Testing: Third-party tested

Nutritional Value

Iodine: 150 mcg
Iron: 15 mg
Vitamin D3: 50 mcg (2,000 IU)
Vitamin B1 (Thiamin): 3 mg
Vitamin B6 (Pyridoxine): 3 mg
Vitamin B9 (Folate as L-5 methylfolate): 700 mcg
Vitamin B12 (Cobalamin): 10 mcg
Choline: 120 mg
Vitamin A: 500 mcg
Vitamin C: 50 mg
Vitamin E: 10 mg
Magnesium: 30 mg
Zinc: 25 mg
Selenium: 50 mcg
Other Nutrients: Riboflavin (3 mg); niacin (15 mg); pantothenic acid (6 mg); copper (1 mg); chromium (30 mcg); vitamin K (30 mcg); boron (1 mg)

Other Ingredients

L-leucine
Peppermint leaf powder
Rice flour
Silica
Coated gelatin and HPMC (capsule)

Product Recall

None

Cons

Despite including an anti-nausea pill, the daily pill packs have a strong smell that some pregnant people might not like.
It doesn’t have calciumor omega-3 fatty acids (DHA and EPA).
Although you get five pills per pack

Brand’s Other Prenatal Vitamins Or Supplements

Conception support pack – a one-month supply
Second-trimester prenatal pack – a one-month supply
Third-trimester prenatal pack – a one-month supply
Postpartum pack – a one-month supply

New Chapter Advanced Perfect Prenatal Multivitamins

What Makes It Special

Non-GMO Project verified
100% vegetarian
NSF-certified gluten-free
Contains most of the essential nutrients you need during pregnancy
Contains a clinical dose of ginger to help alleviate morning sickness symptoms, such as nausea
The brand claims they’re using a non-constipating form of iron in their supplement.
Available as a subscription plan or one-time purchase

Key Features

Type Or Form: Capsules

Product Safety: Free from added sugar, animal gelatin, gluten, artificial flavors or colors, pesticides, heavy metals, allergens, residual solvents, and other toxic chemicals

Certifications & Third-Party Testing: Non-GMO Project Verified, NSF, and certified Kosher

Nutritional Value

Iodine: 150 mcg

Iron: 27 mg

Vitamin D3: 25 mcg (1,000 IU)

Vitamin B1 (Thiamin): 1.4 mg

Vitamin B6 (Pyridoxine): 5 mg

Vitamin B9 (Folate): 600 mcg DFE

Vitamin B12 (Cobalamin): 3 mcg

Vitamin A: 1,300 mg

Vitamin C: 75 mg

Vitamin E: 20.9 mg

Calcium: 75 mg

Magnesium: 15 mg

Zinc: 6.5 mg

Selenium: 70 mcg

Other Nutrients: Vitamin K (90 mcg); riboflavin (1.6 mg); niacin (18 mg); biotin (35 mcg), pantothenic acid (7 mg); copper (0.65 mcg); manganese (2.6 mg); chromium (45 mcg); molybdenum (20 mcg)

Other Ingredients

Fermented soy using:

Organic soy flour
Organic Saccharomyces cerevisiae
Prenatal probiotic combination [Lactobacillus plantarum, Lactobacillus casei, Lactobacillus salivarius, Lactobacillus rhamnosus, Lactobacillus acidophilus, Streptococcus thermophilus, Bifidobacterium infantis, Bifidobacterium longum, Bifidobacterium bifidum, and Bifidobacterium breve]
Lactic acid bacteria [Bifidobacterium bifidum, Lactobacillus acidophilus, and Lactobacillus rhamnosus]
Organic gum acacia
Organic maltodextrin
Organic molasses
Organic orange peel powder
Organic carrot powder
Papain (deactivated)
Bromelain (deactivated)
Organic alfalfa powder
Organic safflower oil

Prenatal Herbal Blend (from ferment media)

Organic oats
Organic brown rice
Organic prune
Organic raspberry
Organic blueberry
Organic blackberry
Organic rose hip
Organic flame raisin
Organic lemon balm
Organic peppermint
Organic dandelion
Organic lavender
Organic clove

Breast Support Blend

Organic cabbage
Organic cauliflower
Organic broccoli
Organic kale
Organic mustard
Organic daikon radish

Other ingredients:

Ginger
Organic turmeric
Organic gum acacia
Silicon dioxide
Magnesium stearate
Lac resin
Carnauba wax

Product Recall

None

Cons

It doesn’t have choline or the omega-3 fatty acids DHA and EPA.
Some complaints about this product causing health issues (increased liver enzymes) or triggering an allergic reaction

Brand’s Other Prenatal Vitamins Or Supplements

One Daily Prenatal Multivitamin 35+ – 30 capsules
Prenatal Vegan Omega-3 Complex – 30 capsules
Fermented Iron Complex – 60 tablets
Wholemega Fish Oil for Moms – 90 softgels
One Daily Prenatal Multivitamin – 30 capsules
Perfect Postnatal Multivitamin – 96 capsules

One A Day Prenatal 1 Complete Multivitamin

What Makes It Special

The brand claims that this prenatal vitamin passed 100+ rigorous quality checks.

Key Features

Type Or Form: Softgels

Product Safety: Free from gluten, dairy (milk) allergens, high fructose corn syrup, artificial sweeteners, artificial flavors, and synthetic colors

Certifications & Third-Party Testing: Not indicated

Nutritional Value

Folic acid: 800 mcg

Iodine: 150 mcg

Iron: 27 mg

Vitamin D3: 15 mcg (600 IU)

Vitamin B1 (Thiamin): 1.4 mg

Vitamin B6 (Pyridoxine): 2 mg

Vitamin B9 (Folate): 1,330 mcg DFE

Vitamin B12 (Cobalamin): 2.8 mcg

Vitamin A: 650 mcg

Vitamin C: 85 mg

Vitamin E: 19 mg

Calcium: 150 mg

Magnesium: 40 mg

Zinc: 13 mg

DHA & EPA (Omega-3 Fatty Acids): 200 mg of DHA, 35 mg of EPA

Other Nutrients: Riboflavin (1.6 mg); niacin (18 mg); biotin (35 mcg); pantothenic acid (7 mg); copper (1.3 mg)

Other Ingredients

Omega-3 fish oil
Gelatin
Glycerin
Yellow beeswax
Purified water
Fish (anchovy, sardine, tuna)
Soy

Product Recall

None

Cons

It doesn’t have choline and selenium.
Contains potential allergens: fish and soy
Some complaints about the strong fishy smell and bad taste

Brand’s Other Prenatal Vitamins Or Supplements

Garden of Life Mykind Organics Prenatal Multi

What Makes It Special

Non-GMO Project Verified
Made from certified USDA organic plants
CV (Certified Vegan)
GF (Certified Gluten-Free)
Kosher Certified
The brand claims this product is a whole food supplement containing non-constipating iron.

Key Features

Type Or Form: Tablet

Product Safety: Free from fillers, dairy, eggs, honey, soy, peanut, tree nuts, shellfish, and artificial colors or preservatives

Certifications & Third-Party Testing: Non-GMO Project Verified, USDA, and Certified Vegan

Nutritional Value

Iodine: 290 mcg

Iron: 27 mg

Vitamin D3: 25 mcg (1,000 IU)

Vitamin B1 (Thiamin): 1.61 mg

Vitamin B6 (Pyridoxine): 9 mg

Vitamin B9 (Folate): 800 mcg DFE

Vitamin B12 (Cobalamin): 14 mcg

Vitamin A: 1,300 mcg

Vitamin C: 150 mg

Vitamin E: 19 mg

Zinc: 13 mg

Selenium: 50 mcg

Other Nutrients: Vitamin K (90 mcg); vitamin B2 riboflavin (1.84 mg); niacin (20.7 mg); biotin (210 mcg); pantothenic acid (8.05 mg); manganese (0.75 mg); chromium (90 mcg)

Other Ingredients (Organic Food Blend)

Organic annatto
Organic apple
Organic asparagus
Organic beet
Organic blackberry
Organic blueberry
Organic broccoli
Organic brussels sprout
Organic carrot
Organic cauliflower
Organic celery
Organic cherry
Organic cucumber
Organic curry
Organic emblic
Organic garlic
Organic ginger
Organic green bell pepper
Organic green onion
Organic guava
Organic holy basil leaf
Organic kale
Organic lemon
Organic moringa leaf
Organic mushroom
Organic parsley
Organic peppermint
Organic raspberry
Organic red cabbage
Organic sea kelp
Organic sesbania grandiflora
Organic spinach
Organic strawberry
Organic tomato

The Clean Tablet Technology Blend contains the following:

Organic brown rice
Organic potato starch
Organic dextrose
Organic gum arabic
Organic coating (organic palm oil, organic tapioca maltodextrin, organic sunflower lecithin, and organic guar gum)

Product Recall

None

Cons

It doesn’t contain calcium, choline, magnesium, or omega-3 fatty acids DHA and EPA.
Some complaints from pregnant people who developed rashes and other allergic reactions to this product

Brand’s Other Prenatal Vitamins Or Supplements

Vitamin Code Raw Prenatal Capsules – 30 capsules
Dr. Formulated Probiotics Once Daily Prenatal Shelf-Stable – 30 capsules
Minami Prenatal Lemon Softgels – 30 capsules
mykind Organics Prenatal Multi Berry – 120 gummies
Dr. Formulated Probiotics Once Daily Prenatal Cooler – 30 capsules
Dr. Formulated Prenatal DHA Vegan – 30 softgels
Dr. Formulated Prenatal DHA – 30 softgels
Oceans MOM Prenatal DHA Omega-3 (350mg) -30 softgels
Dr. Formulated Prenatal Multi + DHA (not available online, only from selected retailers) – 30 softgels
mykind Organics Prenatal Multi Tablets – 90 capsules
mykind Organics Prenatal (not available online, only from selected retailers) – 30 tablets

Summary & Recommendations

These are some of the best options available for prenatal vitamins but make sure to check with your OB-GYN before taking dietary supplements and over-the-counter medications:

Choose Ritual Essential Prenatal Multivitamin (60 softgels) if:

You want a Non-GMO Project verified vegetarian prenatal supplement sourced from wild-harvested lichen and whole microalgae in a delayed-release capsule design
You prefer one with higher levels of biotin, vitamin K, and vitamin D3 than most of the prenatals on our list

Choose Pink Stork Liquid Prenatal Vitamins (16 fl oz, 32 servings) if:

You’re looking for whole-food prenatal vitamins in liquid form that you can also mix into your favorite beverage

You want one with the highest level of calcium and magnesium on our list

Choose Nature Made Prenatal Multi + DHA(90 softgels) if:

You want a prenatal multivitamin that contains most of the essential nutrients you need during pregnancy
You prefer one with higher levels of iron, vitamin K, and folate than the others on our list

Choose Perelel (First Trimester) Prenatal Vitamin Packs (30 daily pill packs) if:

You’re looking for targeted nutrition for each stage in your reproductive cycle
You want options available for a conception support pack, prenatal packs for the different trimesters, or a postpartum pack
You prefer one that contains higher levels of vitamin D3, thiamin, choline, zinc, boron, and riboflavin

Choose New Chapter Advanced Perfect Prenatal Multivitamins (96 capsules) if:

You want a Non-GMO Project Verified multivitamin that contains most of the essential nutrients you need during pregnancy
You prefer one with a clinical dose of ginger to help alleviate morning sickness symptoms
You like that it has higher levels of iron, selenium, manganese, and vitamins A, E, and K

Choose One A Day Prenatal 1 Complete Multivitamin (60 softgels) if:

You want a prenatal vitamin that passed 100+ rigorous quality checks
You prefer one that contains higher levels of folate, iron, and copper

Choose Garden of Life Mykind Organics Prenatal Multi (90 tablets) if:

You prefer a Non-GMO Project Verified and USDA Organic certified product
You like a whole food supplement that contains non-constipating iron
You want one with the highest levels of essential nutrients (iodine, iron, niacin, pantothenic acid, chromium, and vitamins B6, B12, A, and C) than most of the prenatals on our list

What’s The Best Prenatal Vitamin Gummy?

You can choose SmartyPants Organic Prenatal Formula Gummies (120 gummies):

USDA Certiﬁed Organic vegetarian prenatal and postnatal multivitamin gummies
Contains probiotics and higher levels of iodine than the other prenatals on our list

Factors In Choosing The Best Prenatal Vitamins

Safety & Contraindications

Most of what you eat or take during pregnancy could potentially affect your baby. So, it’s important to ensure the safety of your prenatal vitamins.

Always check the product description or label for the prenatal supplement’s ingredients, essential nutrients, potential allergens, and other relevant information, particularly if you have sensitivity to certain ingredients.

Avoid products with added sugars because they might increase your risks for gestational diabetes (high blood sugar levels during pregnancy). It could lead to preeclampsia (high blood pressure and organ damage), an extra-large baby, and increased C-section risk. (7)

It’s also important to check for possible product recalls of the supplements you plan to buy.

Check with your pediatrician before taking prenatal vitamins.

Important Nutritional Content In Prenatal Vitamins & Best Nutrient-Rich Foods To Eat During Pregnancy

A healthy diet with whole foods and getting important nutrients in prenatal vitamins help you have a healthy pregnancy. The following are among the most important nutrients in prenatals and your diet: (2)

Folic Acid & Folate

These terms are often used interchangeably for vitamin B9, but folate is actually the natural form of this vitamin, while folic acid is synthetic.

Folate and folic acid help support your baby’s brain and spinal cord development. These help prevent birth defects of the spine or spinal cord and brain. (2)

ACOG (American College of Obstetricians and Gynecologists) recommends a daily amount of 600 mcg or a prenatal with at least 400 mcg of folic acid or folate. (2)

Methyl folate is the most active form of folate. (2)

Some food sources with folate or folic acid:

Peanuts
Dark green leafy vegetables
Orange juice
Beans
Enriched bread and pasta

Iodine

This element is essential for your baby’s healthy brain development. (2)

Sufficient iodine levels during pregnancy can help prevent: (8)(9)

Miscarriages
Prematurity
Low birth weight
Certain birth defects such as cretinism (a condition that causes physical deformity and intellectual disabilities)

ACOG recommends a daily intake of 220 mcg of iodine for a healthy pregnancy. (2)

Iodine-rich food sources:

Seafood
Dairy products
Iodized table salt
Meat
Eggs
Some bread

Iron

Adequate iron levels during pregnancy are important to prevent anemia, a condition that can also lead to: (10)

Low birth weight
Stunted growth
Newborn anemia
Preterm birth
Preeclampsia

You need 27 mg of iron daily during pregnancy to meet your body’s increased demands. (2)

Iron-rich foods include:

Lean red meat
Liver
Poultry
Dried beans and peas
Fish (such as wild salmon and sardines)
Prune juice

Vitamin D

Adequate levels of vitamin D, particularly D3 (cholecalciferol), help you and your baby have strong bones and reduced risks for: (11)(12)

Asthma
Rickets
Low birth weight
ASDs (autism spectrum disorders)

ACOG recommends taking at least 15 mcg (600 IU) of vitamin D during pregnancy. (2)

Some foods rich in vitamin D:

Cod liver oil
Fatty fish (e.g., salmon, trout, and sardines)
Eggs
Beef liver

Other B Vitamins

ACOG also recommends the following B vitamins: (2)

Vitamin B6 (1.9 mg) helps in the formation of red blood cells
Vitamin B12 (2.6 mcg) helps maintain a healthy nervous system

Vitamins C, E, & A

ACOG and the Institute of Medicine of The National Academies recommend the following daily intake of these vitamins: (2)(13)

Vitamin C: 85 mg
Vitamin A: 770 mcg
Vitamin E: 15 mg

Minerals

Important minerals to take during pregnancy: (14)(15)(16)

Magnesium: 350-400 mg
Calcium: 1,000 to 1,300 mg
Zinc: 15 mg

Essential Nutrients Often Missing In Prenatal Supplements

Choline

This essential nutrient is important for your baby’s brain and spinal cord development.

ACOG recommends a daily intake of 450 mg of choline during pregnancy. (2)

Some choline-rich foods:

Milk
Eggs
Beef liver
Soy products
Peanuts

DHA & EPA

These omega-3 fatty acids often found in fish oil can help: (17)

Improve your baby’s birth weight
Prevent postpartum depression

Currently, experts haven’t established the normal ranges for these omega-3 fatty acids. Still, the UN (United Nations) Food and Agriculture Organization recommends an intake of at least 200 mg of DHA and 100 mg of EPA.

Rich sources of DHA and EPA:

Fish oil
Herring
Wild-caught salmon
Wild-caught sardines
Seaweed (nori, chlorella, spirulina)
Seeds (chia seeds, hemp seeds, and flaxseeds)
Beans (edamame, kidney beans)
Walnuts
Leafy green vegetables (spinach, watercress, brussels sprouts, parsley, and kale)

Materials, Third-Party Testing, & Certifications

Third-party testing, including Non-GMO Project and USDA Organic certifications, helps ensure the product’s safety and effectiveness.

Cost & Dosage

There’s a wide range of products you can choose from, so you can find one within your budget.

However, it’s good to compare the products so you can get those that contain the minimum amount of essential nutrients you need for a healthy pregnancy.

Different Kinds Of Prenatal Vitamins

Capsules, pills, and tablets
Softgels
Liquids, powders, and chewables
Vegans and vegetarian options
Prescription and OTC (over-the-counter)

Side Effects Of Prenatal Vitamins

Constipation Or Diarrhea

Due to their iron content, some prenatal vitamins can cause either constipation or diarrhea. (18)

Nausea & Vomiting

These side effects might happen if you take higher doses of supplements that contain iron. (18)

Bright Yellow Urine

High doses of vitamin B2 (riboflavin) can cause your urine to turn bright yellow. (19)

Most of the time, this isn’t something to worry about but an indication that you’re taking more than what your body needs. (19)

What If You Feel Nauseous After Taking Your Prenatal Vitamins?

Some prenatals might contain excessive amounts of vitamins, while others could have content that irritates your tummy or triggers nausea. If yours continues to make you nauseous, ask your OB-GYN for other options.

Are There Prenatal Vitamins That Are Better For Nausea Than Others?

Yes, possibly. Some prenatal brands, such as New Chapter Advanced Perfect Prenatal Multivitamins, contain ginger to help reduce nausea.

Warning Signs & When To See Your Doctor

Blood in your stool
Stomach cramps
Skin itching and peeling

FAQs

When’s The Best Time To Start Taking Prenatal Vitamins?

You can start as soon as you find out that you’re expecting.

How Early Should I Start Taking Prenatals?

If you’re planning to get pregnant, you can also start taking prenatal vitamins, especially those high in folate.

How Often Should I Take My Prenatal Vitamins?

It’s important to take your prenatal vitamins daily.

When Should You Stop Taking Prenatal Vitamins?

You can continue taking prenatal vitamins up to around three months after birth to help your postpartum recovery.

Can Prenatal Vitamins Increase Your Fertility & Chances Of Getting Pregnant?

No. Prenatal vitamins don’t increase your fertility but can help ensure you’ll have a healthy pregnancy.

Different doctors recommend different prenatal vitamins, depending on your needs. Ask your OB-GYN for their recommendations.

Does It Matter What Brand Of Prenatal Vitamins You Take?

Yes. It matters because different brand’s products contain different essential vitamins, use different materials, and undergo different tests.

Are Prenatal Vitamins Safe & FDA-approved?

Prenatal vitamins can be safe to use during pregnancy, but make sure to consult your doctor before starting on them. Note that following the FDA’s labeling standards, prenatals aren’t regulated and approved by the federal agency.

Are Prescribed Prenatal Vitamins Better Than OTC?

Not exactly. Although you might save on prescribed prenatals if your insurance policy covers their costs, many over-the-counter options contain the same or might even have more essential nutrients.

How Many Servings Are There In The Bottle?

It depends on the brand and the particular product. Most offer products in different sizes, but you can find many that offer 30 servings per bottle to last one month.

What Vitamin Is Best For Me?

It depends on your needs. For example, you’ll need iron supplements or a prenatal vitamin with higher iron content if you’re low on iron.

Can Prenatal Vitamins Promote Hair Growth?

Not exactly. The increase in your pregnancy hormones estrogen and progesterone to support your baby’s growth and development is responsible for your fuller, healthier hair. (20)

Can You Increase Prenatal Vitamin Intake To Make Up For Nutrient Deficiencies?

The ACOG doesn’t recommend taking more multivitamin prenatal supplements to make up for deficiencies. (2)

That’s because some vitamins, such as vitamin A, could cause birth defects and other serious complications at higher doses. (2)

Your OB-GYN can prescribe specific supplements for specific deficiencies.

What Happens If You Don’t Take Prenatal Vitamins While Pregnant?

Your baby can have a higher risk of having birth defects due to nutrient deficiencies if you don’t take your prenatal vitamins. (3)

You might also experience a higher risk of miscarriage, preeclampsia, anemia, and other pregnancy complications. (4)(5)

Can You Take Prenatal Vitamins Even If You Aren’t Pregnant?

Yes. However, it isn’t recommended because they contain specific nutrients needed for pregnancy.

Taking them when you aren’t pregnant or planning to have a baby might just put these extra nutrients to waste or even lead to side effects and complications: (21)

Rapid or irregular heartbeat
Mental or mood changes
Appetite loss
Sensitivity to the light or sun
Stomach pain
Cracking lips
Cloudy urine

Who Doesn’t Benefit from Prenatal Vitamins?

Men aren’t likely to benefit from prenatal vitamins. If they have deficiencies affecting their fertility, their doctor is likely to prescribe a different set of vitamins from prenatals.

Other Prenatal Vitamins To Consider

REFERENCES

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071347/

(2) https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7558284/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3540805/

(5) https://pubmed.ncbi.nlm.nih.gov/25569002/

(6) https://pubmed.ncbi.nlm.nih.gov/3505840/

(7) https://www.cdc.gov/pregnancy/diabetes-gestational.html

(8) https://onlinelibrary.wiley.com/doi/full/10.1111/mcn.13252

(9) https://pmj.bmj.com/content/77/906/217

(10) https://www.ncbi.nlm.nih.gov/books/NBK235217/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3540805/

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385921/

(13) https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

(14) https://www.blackmores.com.au/pregnancy-and-preconception/two-essential-nutrients-in-pregnancy

(15) https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/calcium-in-pregnancy/

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043363/

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

(18) https://medlineplus.gov/ency/article/007478.htm

(19) https://rightasrain.uwmedicine.org/well/health/what-color-your-pee-says-about-your-health

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432488/

(21) https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-overdose/