As you navigate the many choices you face during your pregnancy and prenatal journey, your prenatal vitamin shouldn’t be your biggest stressor. 

Prenatal supplements provide your body with essential nutrients that support biochemical processes critical for a healthy pregnancy. We’ll guide you through choosing the best prenatal supplement, taking into account key nutrients, dosage recommendations, and considerations for specific stages of pregnancy. 

Special Nutrient Needs During Pregnancy

During pregnancy, many biochemical processes turn on in your body, requiring an adequate supply of essential nutrients. If you don’t provide your body with the resources it needs to create and sustain a fetus, it starts pulling from your stores. While your body does its best to provide your baby with the nutrients they need to develop and be healthy, you may be left feeling exhausted, fatigued, moody, inflamed, and in pain. 

When you are pregnant, your body is hard at work undergoing these essential biochemical processes that increase your need for specific nutrients:

  • Neural tube development: Your baby’s neural tube forms during early pregnancy (within the first few weeks) and requires sufficient amounts of B-vitamin folate. Folate is an essential nutrient for preventing neural tube defects.
  • Red blood cell formation: Pregnancy increases the demand for iron, which is necessary for producing red blood cells. Iron deficiency during pregnancy can lead to anemia and other complications.
  • Bone development: Calcium and vitamin D are essential for the development of your baby's bones and teeth. Adequate intake of these nutrients supports your baby's skeletal growth while maintaining your own bone health. Remember, if you're not consuming enough of these important nutrients, your baby will pull them from your bones.

Most Important Nutrients in a Prenatal Supplement

Prenatal supplements typically provide a wide range of nutrients—but some are more important than others. And not all prenatal supplements are replete when it comes to the most critical nutrients for you and your baby. When choosing a prenatal supplement, look for these important nutrients: 

Folate (Not Folic Acid)

Look for a prenatal supplement with at least 600 to 800 micrograms of methyl folate. While methylated folate is the active, bioavailable form of folate, folic acid must undergo several enzymatic conversions before the body can effectively use it. Many women (up to 40% of the population) have genetic variations that impair this conversion process, leading to reduced folate metabolism. By supplementing with methylated folate directly, the body can bypass this conversion step, ensuring optimal utilization of this essential nutrient. 

Iron

Pregnant women need about 27 milligrams of iron daily. Choose a prenatal supplement that provides this amount to support red blood cell formation and prevent iron-deficiency anemia.

Calcium and Vitamin D

Look for a supplement containing around 1,000 to 1,300 milligrams of calcium and at least 600 to 800 International Units of vitamin D. These nutrients promote healthy bone development for you and your baby. You may need an additional vitamin D supplement on the side to meet your needs, especially if you’ve been low in the past.

Omega-3 Fatty Acids

Choose a prenatal supplement that includes both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), an omega-3 fatty acid important for fetal brain and eye development. Many prenatals do not include these important nutrients, so you may need an additional supplement to ensure a high level of omega-3s. Research suggests adequate omega-3 levels—between 2000 to 3000 milligrams daily—during pregnancy may help lower your risk of postpartum depression. 

Iodine

Iodine is crucial for the production of thyroid hormones, which are essential for fetal brain development. 

Vitamin B12

Vitamin B12 is important for the development of your baby's nervous system. Ensure all the B vitamins in your prenatal supplements are methylated.

Other Important Nutrients

Your prenatal supplement should also contain adequate amounts of vitamin C, vitamin E, zinc, and magnesium, which play crucial roles in supporting overall health during pregnancy.

Optimal Timing and Dosage of Prenatal Supplements

Choosing a high-quality prenatal supplement that meets all of your and your baby’s nutrient needs is essential—but the dosage of those nutrients and when you actually take your supplement are no less important for ensuring you’re absorbing those nutrients. Consider these tips to ensure you’re getting as much as you can out of your prenatal supplements: 

  1. Start early: Trying to conceive but not pregnant yet? It’s time to start taking your supplements! Since the neural tube forms before many women even realize they’re pregnant, it’s important to start taking a prenatal vitamin prior to conception (if you’re planning a pregnancy). 
  2. Be consistent: Take your prenatal supplement at the same time every day to keep nutrient levels consistent. Set the alarm on your phone as a daily reminder if needed.  
  3. Follow the recommended dosage: Look carefully at your prenatal supplement’s nutrition label and note the serving size—many prenatal brands call for more than one capsule per serving. Follow the recommended serving size to ensure you’re getting a full dose of the nutrients listed on the label. 
  4. Consider splitting the dose: If you have trouble taking all the pills at once, you can split the dose throughout the day—take one with breakfast and one with lunch. 

Nutrient Needs for Different Stages of Pregnancy

Your baby develops in different ways throughout your pregnancy—so naturally, your body has varying nutrition needs throughout the different stages of pregnancy. Consider your baby and your body’s changing needs as you choose a prenatal supplement: 

  • First trimester: During this period of early development, focus on nutrients like folate, iron, and vitamin B12. If you experience significant morning sickness during this phase, you may not be able to tolerate taking a lot of supplements, so prioritize these most important nutrients for early development. You can take more in the 2nd and 3rd trimesters as development and growth continue. 
  • Second & third trimester: As your baby grows, their demand for nutrients increases. Consider adding higher doses of calcium, vitamin D, and omega-3s to support the development of your baby’s musculoskeletal system, as well as their neurological and overall development. 
  • Postpartum: Even after birth, it's important to continue taking a pre- or postnatal supplement. This can help replenish your nutrient stores, support nutritious breastmilk production, and aid in postpartum recovery. 

How to Choose a High-Quality Prenatal Supplement

Follow these tips to ensure the prenatal supplement (or any supplement!) you choose is high-quality: 

  1. Look for third-party verifications: Look for products and companies that have been tested and certified by independent organizations such as US Pharmacopeia (USP), NSF International, or Consumerlab.com. These certifications help you know that the quality of the nutrients and content within the supplement are up to par. 
  2. Check for additives and allergens: Avoid any supplements containing artificial colors, flavors, preservatives, or allergens like gluten, dairy, or shellfish. 
  3. Research the manufacturer: Choose a reputable manufacturer with a history of producing high-quality supplements. Look for transparency in their ingredient sourcing, manufacturing processes, and adherence to good manufacturing practices (GMP). 
  4. Consult your provider: While you can gather a ton of information from the internet, it’s always important to check with your provider before taking any new supplements. Your body’s needs are unique, so consult with your healthcare provider to ensure any supplements you take are safe for you and your baby and won’t interact with other medications you may be taking. 

Takeaway

Choosing a prenatal supplement for your fertility and pregnancy journey is a big step toward ensuring you are meeting your and your baby’s nutrient needs. Look for a prenatal supplement that includes the key nutrients for neural tube development, red blood cell formation, and bone development. Consider your varying nutrient needs during the different stages of your pregnancy and look for high-quality supplements with third-party verification. Finally, be sure to consult your healthcare provider before trying any new supplements to be sure they are safe for you and your growing baby.  

References:

  1. American College of Obstetricians and Gynecologists (ACOG) - www.acog.org
  2. National Institutes of Health (NIH) - Office of Dietary Supplements - ods.od.nih.gov
  3. Centers for Disease Control and Prevention (CDC) - www.cdc.gov
  4. Mayo Clinic - www.mayoclinic.org
  5. National Health Service (NHS) - www.nhs.uk
  6. American Pregnancy Association - americanpregnancy.org
  7. World Health Organization (WHO) - www.who.int
  8. Academy of Nutrition and Dietetics - www.eatright.org