If you’re pregnant or planning to become pregnant, one of your doctor’s first recommendations is to add a prenatal vitamin to your daily routine to meet the increased nutritional requirements that come with pregnancy. It is important to maintain a balanced and varied diet, but A good prenatal vitamin can help fill the gap Gives you peace of mind that you and your baby are getting the nutrients they need.
The best prenatal vitamins contain the right nutrients in the right concentrations. Most options include: Key nutrients such as vitamins A and D, iodine, iron, choline, omega-3 DHA, and B vitamins such as folic acid and folic acid.. Folic acid or folate is essential. The Centers for Disease Control and Prevention (CDC) recommends that pregnant women (or those who may become pregnant) supplement with 400 micrograms of folic acid daily to prevent neurological birth defects. So this is something we have been particularly careful about when making our choices.
When selecting our top picks, we prioritized prenatal vitamins such as: independently verified We test it for purity and potency (or have strong in-house testing standards) so you can be confident that it contains the nutrients listed on the nutrition label and is free of potential contaminants. We also considered the different formats (capsules, gummies, powders, etc.), price, and overall quality of the vitamin ingredients.
Notes on supplements
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. It may also interact with other supplements or medications your child is taking. Always consult your health care provider first about any supplements you plan to give your child.
Should I take prenatal vitamins?
The CDC and the American College of Obstetricians and Gynecologists (ACOG) recommend that pregnant women and those trying to become pregnant take prenatal vitamins, specifically vitamins containing at least 400 micrograms of folic acid, daily to prevent neural tube defects during early fetal development.
Generally, It is important to focus on getting nutrients from food first by eating a balanced diet Include fruits, vegetables, whole grains, legumes, healthy fats, and protein. Foods contain added benefits of macronutrients as well as fiber and antioxidants. However, prenatal vitamins can be beneficial to compensate for deficiencies, especially during pregnancy, when nutritional needs increase and it is difficult to obtain additional amounts through diet alone.
Additionally, some doctors recommend continuing to take prenatal vitamins after pregnancy, especially if you’re breastfeeding, to meet your increased nutritional needs during breastfeeding. It is important to note that some nutritional needs are different during pregnancy and postpartum. For example, iron requirements increase to 27 milligrams per day during pregnancy, but decrease to 18 milligrams per day for non-pregnant women and 9 milligrams for those who are breastfeeding. Therefore, when choosing prenatal and postnatal products, consider those with low iron content.
in short, Yes, you should take prenatal vitamins if you are trying to conceive or are pregnant. This may be the case after giving birth or while breastfeeding. If you are not in one of these life stages, prenatal vitamins may not be the best fit for your needs.
Our Supplement Review Process
We review and research prenatal vitamins in consultation with experts and our in-house registered dietitian. To find the best prenatal vitamin, we carefully consider several factors, including checking ingredients, independent verification certificates, and comparing different forms and doses. Prices for prenatal vitamins can vary widely, and higher price doesn’t necessarily mean higher quality, so we also consider a range that will meet every budget. We hope this serves as a helpful guide, but we recommend that you consult your healthcare provider before taking any supplements.
our experts
Here are the experts we spoke to to help you choose the best prenatal vitamins.
- Rachel Kelly, MS, RD, LD, is a registered dietitian at Culina Health who specializes in prenatal, postpartum, and fertility nutrition.
- Holly Klamer, MS, RD is a registered dietitian and nutrition editor for parents. She double-checks that the findings in product claims and Nutrition Commerce articles are accurate.
Prenatal vitamin dosage and safety
Supplements are less regulated than regular foods, so It’s worth choosing products from reputable brands and those that have undergone independent verification or rigorous internal testing.. In addition, you should aim for specific Recommended Dietary Allowances (RDA) for pregnant women to ensure they include a combination of the key nutrients listed below.
The RDAs for macronutrients during pregnancy are: (For pregnant women aged 19 to 50):
- Vitamin A: 770 micrograms RAE
- Vitamin D: 600 IU
- Folic acid: 600 micrograms
- Vitamin B6: 1.9 mg
- Vitamin B12: 2.6 micrograms
- Iron: 27 milligrams
- Calcium: 1,000 mg
- Choline: 450 mg
- Omega-3 DHA: Although there is no set RDA for DHA, the American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans recommend that pregnant people consume 8 to 12 ounces of low-mercury fish per week. If you don’t eat fish, supplementing with at least 200 milligrams of DHA per day may be recommended.
It is important to note that these recommendations can also be met through diet. supplement The amount you need may vary depending on your diet. The only exception is folic acid supplements, which are recommended for all pregnant women regardless of diet.
In general, you should avoid exceeding the Tolerable Upper Intake Level (UL) for any nutrient as outlined by the NIH unless your health care provider recommends otherwise. In particular, be careful about oversupplying fat-soluble vitamins (A, D, E, K) that can accumulate in the body. The body can filter out excess amounts of water-soluble vitamins B and C. Certain minerals, such as iron and calcium, can also cause serious negative side effects if taken in excess above the UL.
It’s common to see multivitamins that provide more than 100% of the daily intake of certain nutrients, including prenatal and postnatal. This is because supplements have different bioavailability (the body’s ability to absorb and utilize vitamins and minerals). Certain nutrients have lower bioavailability from supplements compared to food, so supplement companies add more to make sure the right amount is actually absorbed. For example, vitamin B12 exhibits 50% absorption with additional doses of 1 to 2 micrograms, and absorption decreases as the dose increases.
Additionally, some supplement companies base dosages on studies other than RDAs that may support higher doses of certain nutrients for more optimal health results. Additionally, doses higher than the RDA may be required to correct suboptimal levels or diagnosed defects. For example, high doses of vitamin D (up to 4,000 IU or higher) may help correct deficiencies and avoid pregnancy complications such as preeclampsia and gestational diabetes.
prenatal vitamin foam
Prenatal vitamins usually come in capsule or tablet form, but they are also available in powder and gummy form. Dosage also varies, with serving sizes ranging from 1 capsule to 8 capsules.
Rachel Kelly, MD, MS, RD, LD, who specializes in prenatal, postnatal, and fertility nutrition, says, “When choosing prenatal, consider your own unique diet and preferences. If you regularly eat animal products or dairy products, , you may not need as much iron or calcium before giving birth. If you’re suffering from early pregnancy nausea, you may need a prenatal gummy or powder that requires eight tablets a day.”
It also contains various forms of vitamins and minerals, some of which are more easily absorbed than others. Dr. Kelly advises, “Look for prenatals that contain methylated B vitamins. This is especially important for folic acid because some women have genetic mutations that inhibit their ability to convert folate to its active form. Instead of folic acid, look for prenatals that contain folate (often labeled as methyltetrahydrofolate).”
answer your questions
Which trimester is most important before birth?
Although it is important to meet nutritional recommendations at all stages of pregnancy, The early stages of pregnancy are especially important. During the first trimester, the fetus continues to develop the structures of its central nervous system (CNS), including the brain and spinal cord, and organs such as the heart, lungs, liver, and kidneys. The CDC recommends starting to take folic acid before you become pregnant, as folic acid is especially important for preventing neural tube defects at this time.
Are gummy prenatal vitamins as effective as tablets?
Gummy prenatal vitamins can be helpful, especially if you have trouble swallowing pills. but Please note that due to the chemical stability of gummy products, certain vitamins and minerals may be difficult to incorporate into gummies.. For example, gummy vitamins usually do not contain iron. This is one of the cons of the SmartyPants Prenatal gummies that we recommend. However, you can always take another iron supplement at a dose that suits your personal needs.
Some studies have shown that the efficacy of gummy vitamins can vary due to manufacturing challenges and shelf-life stability. This means the vitamin and mineral content may break down more quickly, so some companies add more of certain vitamins and minerals to compensate. For this reason, We recommend gummy vitamins that have been independently verified for purity and potency, preferably by USP, NSF, and ConsumerLab.com..
Another consideration with gummy vitamins is that they may contain added sugars. It’s a small amount for most people, but it may be something to consider if you have diabetes or gestational diabetes and are prone to spikes in blood sugar.
Can I take prenatal vitamins when I’m not pregnant?
Yes, in fact, the CDC recommends that all women of reproductive age specifically supplement with folic acid before birth. but, Prenatal vitamins may not be beneficial unless you are pregnant or trying to get pregnantbecause prenatals target unique nutritional needs to support a healthy pregnancy. Some doctors may recommend continuing prenatal care after pregnancy to support your increased postpartum needs, especially if you are breastfeeding. It is important to note that postpartum needs are slightly different from those during pregnancy (particularly iron needs). Therefore, it is recommended to adjust the antenatal period accordingly.
What are the most effective prenatal vitamins?
The most effective prenatal vitamins are those that adequately fill dietary gaps and are tolerated and taken consistently. Above all, always make sure you have the right amount of folate or folic acid prenatally.
who are we
Ann Cook Carroll, MS, RD, CDN is a registered dietitian and parent nutrition writer who works with patients, including prenatal and postnatal women, to achieve their health goals. Her recommendations are based on extensive research and current recommendations from the CDC and the American College of Obstetricians and Gynecologists (ACOG). She educates patients on the proper use of supplements to optimize nutrition and overall health, and specializes in supplement research and analysis.
