Optimal nutrition is important to support a healthy pregnancy, but it can be hard to get everything you need through diet alone. Even before a parent-to-be starts showing noticeable changes during the first trimester, the bones, vital organs, limbs and eyes of the fetus are all forming. And during these dramatic developments, a prenatal vitamin can help make sure you’re getting enough key nutrients.
Most prenatal vitamins contain folic acid (also known as folate). Folic acid helps prevent major birth defects of the fetus’ brain and spine, called neural tube defects. Beyond folate, the other nutrients and vitamins found in prenatal vitamins can help ensure your body has all the building blocks and key nutrients it needs for a healthy baby.
What vitamins and nutrients do you need while pregnant?
According to the American College of Obstetricians and Gynecologists, there are a handful of vitamins and minerals you need during pregnancy. These include folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and vitamin C. A good prenatal vitamin is going to contain all of these and then some. The Mayo Clinic, for example, says it may also be beneficial to look for a prenatal that contains zinc, iodine, vitamin A and vitamin E.
A good prenatal vitamin will contain most of these. However, you’ll still need to get some nutrients through your diet — choline, for example, is absent from many prenatal vitamins but is necessary during pregnancy.
It’s important to note that prenatal vitamins still fall under the “dietary supplement” umbrella, which means they’re not regulated by the US Food and Drug Administration. This means it’s imperative to check with your doctor before you start a new vitamin or supplement, especially while pregnant, and especially if you’re taking medication. It’s also a good idea to start prioritizing your nutrition and making sure your diet is balanced before you’re actually pregnant, if possible.
All that said, here’s a selection of some of the better prenatal vitamins available right now.
Nature Made is a big name in the vitamin and supplement world. Unlike some prenatal vitamins, Nature Made’s soft gel capsules contain DHA, an omega 3 fatty acid commonly found in fish. They also contain zinc and magnesium, which some experts say can reduce risks of complications during pregnancy. This product has also been verified by US Pharmacopeia, a third-party organization that vets vitamins and supplements.
The FullWell prenatal vitamin was created by a fertility nutrition expert and registered dietician, and it made CNET’s list of vitamins for women because of its comprehensive nutritional content. However, it does not contain iron or DHA. You’ll likely need to get these nutrients elsewhere based on what your doctor recommends for you and your diet — though as Healthline reports, choosing a prenatal vitamin without iron may not be a bad thing because needs can vary person to person. Unlike some prenatals on the market, FullWell’s does contain choline.
This prenatal multivitamin is a great all-around dietary supplement, containing recommended vitamins and minerals sourced from natural ingredients. It also has the distinction of being gluten-free, non-GMO, Kosher, and vegetarian. But as such, it does not contain DHA. You can get that from the Garden of Life Oceans Mom Prenatal DHA, a fish-oil supplement sold separately.
If you have trouble swallowing pills, a gummy prenatal vitamin might be a good option for you. Smarty Pants’ prenatal gummy vitamin comes in four flavors — lemon, strawberry, orange, and banana — and has most of the recommended vitamins and minerals, though in smaller amounts.
You’ll need to chew four gummies a day to get a full dose, which is why a bottle has 120 gummies, or enough doses for 30 days. Smarty Pants prenatal gummies have a small amount of DHA but no iron or calcium, so plan on getting those minerals elsewhere in your diet.
At the upper end of the price spectrum is the MegaFood Baby & Me 2 Prenatal Multi. This prenatal supplement uses ingredients derived from natural sources, a fact that MegaFood says makes them easier for the body to digest.
Like the Garden of Life multivitamin, the MegaFood Baby & Me 2 is a good option for those with dietary restrictions as it’s gluten-, soy- and dairy-free. It’s also vegetarian, non-GMO and Kosher. There’s no DHA in this one, but it can be paired with the MegaFood Baby & Me 2 Prenatal DHA and Choline supplement, sold separately.
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