Prenatal Vitamins: What You Need to Know

Written By Madison .
Prenatal Vitamins

If you’re newly pregnant or trying to conceive and find yourself overwhelmed by the sheer number of prenatal vitamins available, you’re not alone!

Let’s break it down - what should be in your prenatal vitamin, what shouldn’t, and why they’re essential during pregnancy.


Why Prenatal Vitamins Matter

Prenatal vitamins are packed with essential nutrients that help your baby grow and thrive. The American College of Obstetricians and Gynecologists (ACOG) recommends specific vitamins and minerals to meet daily dietary needs during pregnancy.

However, not all prenatal vitamins are created equal! While some hit most targets, others fall short in critical areas. Let’s dive into what to look for and why.

Key Nutrients to Look For

  1. Choline

    • Why it’s important: Supports brain and spinal cord development.

    • Challenges: Many prenatals lack sufficient choline or omit it entirely.

    • Sources: Milk, beef, liver, eggs, soy, and peanuts. If these aren’t in your diet regularly, consider a choline supplement.

    • Daily Target: 450mg.

  2. Folate (Folic Acid)

    • Why it’s important: Reduces the risk of neural tube defects, like spina bifida and anencephaly.

    • Recommendation: 600mcg daily (400mcg minimum from your prenatal).

    • Debate: Folic acid vs. methylfolate. Research supports folic acid as the proven form for preventing neural tube defects, recommended by ACOG, FDA, and CDC.

  3. Other Essential Nutrients

    • Vitamin A: 250mcg.

    • Vitamin B6: 1.9mg.

    • Vitamin B12: 2.6mg.

    • Vitamin C: 85mg.

    • Vitamin D: 600 IU.

    • Iron: 27mg (supports oxygen transport).

    • Calcium: 1,000mg (taken separately from iron).

    • Iodine: 220mcg.

    • DHA: 200mg (ideally from fish).

Top Picks

When comparing labels, here are three highly rated prenatal vitamins:

  1. Nature Made Prenatal with Folic Acid + DHA

    • Strengths: Covers most essentials.

    • Weaknesses: Low in calcium and iodine; lacks choline.

  2. Garden of Life Prenatal Multi + DHA

    • Strengths: Nearly complete.

    • Weaknesses: Missing choline and calcium.

  3. One a Day Prenatal Advanced

    • Strengths: Includes 110mg of choline as a separate pill.

    • Weaknesses: Low in iodine and calcium.

Note: Gummies are a popular choice for those with nausea, but many lack adequate iron.

Tips for Choosing a Prenatal Vitamin

  • Take it consistently: The best prenatal is the one you remember to take daily.

  • Mind calcium timing: Take calcium supplements a few hours apart from your prenatal to avoid interfering with iron absorption.

  • Consult your provider: They can help tailor your vitamin regimen to your unique needs.

Additional Resources


Madison .
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