How to choose a prenatal vitamin

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If you’re pregnant or trying to conceive, you’ve probably been told to take a prenatal vitamin. ‘Okay,’ you think, ‘but which one?!’ A quick Amazon search reveals over 1,000 options. It feels like an important choice, and an overwhelming one. Here’s what to keep in mind when choosing your prenatal vitamin.

Do You Really Need One?

               Short answer: yes, for most people. Prenatal vitamins are meant to fill the gaps in your diet during pregnancy. If you’re eating a healthy diet and meeting all your nutrient needs, then you may not need one. However, over 90% of pregnant people in the US don’t get enough essential nutrients from food alone. That’s why it’s recommended to start a prenatal vitamin before pregnancy or as early as possible.

What Should It Contain?

               There is no perfect prenatal vitamin. Don’t be swayed by the claims on the front of the bottle; the most important information is on the back! Check whether the Nutrition Facts label contains these key nutrients:

·       Folate (or folic acid) – critical during early fetal development

·       Iron – helps prevent anemia and support baby’s brain development

·       Vitamin D & Calcium – essential for bone health

·       DHA – an omega-3 fatty acid important for brain development

·       Choline, Iodine, Vitamins A, C, B6, B12 – other key nutrients for pregnancy

Think about your diet, too. Remember, a good prenatal vitamin fills the gaps! Are you vegetarian or vegan? Make sure your prenatal vitamin includes iron and vitamin B12. Not a milk drinker? Check for calcium and vitamin D. If you have dietary restrictions, talk to a dietitian or another healthcare provider to better understand your dietary gaps.

How Much of Each Nutrient?

               Check the ‘% Daily Value’ on the label. Aim for 100% DV for most nutrients, but don’t drive yourself crazy trying to find a prenatal vitamin that checks every box! Unfortunately, most prenatal vitamins don’t contain the recommended amounts of nutrients like calcium, choline, or DHA. If that’s the case for your vitamin, try to get these nutrients through your diet or take a separate supplement.

·       Calcium: Dairy, leafy greens, fortified foods

·       Choline: Eggs (fully cooked)

·       DHA: fatty fish like salmon (2-3 servings/week)

Important note - More isn’t always better. For most nutrients, there’s no added benefit to taking more than 100% DV, and for some nutrients (like Vitamin A), it can actually be harmful to take high doses during pregnancy. Avoid supplements that go far above 100% DV unless advised by your healthcare provider.

Safety, Price, and Availability

Prenatal vitamins aren’t regulated the same way medications are, so look for one that’s been third-party tested by NSF, USP, or another organization. This helps ensure it’s safe and accurately labeled. You don’t need the fanciest brand either; drugstores like CVS and Walgreens carry some great, low-priced options.

Making it Work for You

               If you’re dealing with nausea and vomiting, consider smaller pills or doses split throughout the day. Try taking it with food or before bed. Ask your provider about taking a prenatal vitamin with a higher dose of vitamin B6, which can help.

Most prenatal vitamins are designed to be taken daily. Consistency is important, but it’s okay if you miss a few days. Try setting a timer to remind yourself to take your prenatal.

Take Home Message

Choosing a prenatal vitamin doesn’t have to be overwhelming. Focus on the key nutrients, consider your unique situation, and talk to a healthcare provider if you have questions. The best prenatal vitamin is one that helps you and your baby meet your needs!