How To Pick A Prenatal Vitamin
During pregnancy, our nutrition, vitamin, and mineral needs change to help support the health and well-being of both the mother and baby. With hundreds of prenatal vitamins on the market, it can be overwhelming and difficult to decide which one to take. It’s important to remember that not all prenatal vitamins are created equal, and most prenatal vitamins still don’t contain all of the essential levels of the nutrients we need. This may require taking a few different supplements if your diet is not adequate in vitamin and mineral intake. Let’s take a look at what factors to consider when picking a prenatal to help you make an informed decision!
Always Consult with Your Healthcare Provider
Before starting any prenatal vitamin, it is essential to consult with your OBGYN prior to conception or at the latest, during the first few weeks of pregnancy. Your OBGYN can assess your individual needs, medical history, and any specific requirements you may have.
Check for Proper Dosage
Prenatal vitamins come in various formulations, including one-a-day or multiple pills per serving. Consider your preference and ability to adhere to the recommended dosage. Keep in mind that not all “one-a-day” packs contain all of the essential nutrients needed so additional supplementation may be necessary.
Consider Additives and Allergens
Read the label carefully and check for any additives, artificial colors, or preservatives in your prenatal vitamins as these are best to avoid during pregnancy (and in general!). Additionally, look for gluten-free and allergen-free options if you have any sensitivities or allergies.
Look for Third-Party Testing
Unfortunately, not all prenatal vitamins are third-party tested. In order to ensure the quality, purity, and accuracy of your prenatal, choose prenatal vitamins that have undergone third-party testing. You can look for these certifications from organizations like the United States Pharmacopeia (USP), ConsumerLab, or NSF International on the bottle or packaging label.
Look for Key Nutrients!
A quality prenatal vitamin should contain the following key nutrients (note this is not a comprehensive list):
Folate: This vitamin is vital for the early development of the baby's neural tube as folic acid helps prevent neural tube defects like spina bifida. The recommended daily dose is 600 to 800 micrograms (mcg) in a methylated, also known as active, form (L-methylfolate).
Iron: Pregnancy increases the body's demand for iron to support the baby's growth and prevent anemia in the mother. It is best to look for a prenatal vitamin with around 27 mg of iron in the form of ferrous (iron) bisglycinate chelate (this form helps prevent common GI symptoms associated with supplemental iron). This is about a 50% increase in iron needs compared to women who are not pregnant. If you find yourself struggling with supplemental iron, it may be beneficial to consult your OBGYN about taking a slow-releasing iron and a prenatal vitamin that does not already contain iron.
It’s important to note that any expecting mother can develop iron deficiency anemia, but those following vegan or vegetarian diets, those carrying multiples, women who have had back-to-back pregnancies, or those with morning sickness are more at risk for the development of iron deficiency anemia and supplementation is often recommended.
While iron deficiency anemia can happen after 20 weeks gestation, there are some women who do not need additional iron in their prenatal vitamins. Those with diagnosed hemochromatosis or other iron-related conditions should always consult their OBGYN about their specific needs.
Choline: This nutrient is often missing from many prenatal vitamins. It plays a crucial role in prenatal health, fetal brain, and cognitive development as well as placental health. Like folate, it also prevents the development of neural tube defects in babies. Aim for 450 mg of choline bitartrate per day.
Calcium: This mineral is important for the baby's bone development. Calcium is also crucial for the mother's bone health throughout pregnancy. A prenatal vitamin should have 1000 mg of calcium.
Vitamin D3: This vitamin is essential for calcium absorption, brain development, immune system development, and prevention of preeclampsia in mothers. Aim for at least 2000 IU’s of vitamin D daily, though closer to 4000 IU is ideal. It is important to ensure your prenatal also contains Vitamin K2 as this helps enhance the absorption of Vitamin D3 and ensures it is deposited into the bone.
Vitamin B12: This vitamin is important for red blood cell formation, prevention of neural tube defects and spina bifida (like folate), as well as energy production and metabolism. It is recommended to look for a prenatal that contains methylated B12 (methylcobalamin), meaning it is already in its active form. This vitamin is especially important in those following vegan or vegetarian diets during pregnancy. Look for a prenatal with 2.6 mcg daily.
Fish Oil: Fish oil is a rich source of omega-3 fatty acids, especially DHA and EPA which are essential for the baby's brain and eye development. Many prenatal vitamins either don’t include these fatty acids or contain minimal amounts. In these cases, you may need to take a separate supplement. Women need an additional 550 mg of omega-3’s during pregnancy, most of which should come from DHA during the third trimester as it is essential for fetal brain development. It’s crucial to choose high-quality fish oil supplements that are free from contaminants such as mercury, PCBs, and other pollutants, as these can be harmful during pregnancy. This is why checking on third-party testing is so important! Aim for 1,000 mg of omega 3’s per day with at least 300 mg coming from DHA.
Iodine: This mineral is important for your baby's brain development and is crucial in preventing the development of hypothyroidism in your baby. The recommended daily intake is 150 mcg during pregnancy. Iodine intake during pregnancy should not exceed 1100 mcg/day as it can interfere with healthy thyroid function.
So what brand is best?!
….there is no “best” brand! While there are certainly “better” brands out there, it is important to work with a provider to determine what your individual needs look like. Some brands to consider include:
WeNatal - this is a great prenatal for both women AND men. This prenatal is slightly lower in iron and does not contain any fish oil, however, so it would be important to consider additional fish oil supplementation and review your specific iron needs with your care team.
Perelel Health - this is another inclusive prenatal that does contain almost all nutrients needed with the exception of only containing 50% of the necessary iron during pregnancy. Again, it is important to consult with your healthcare team to determine exactly how much iron you may need. Perelel also contains different prenatal packets for different trimesters of pregnancy.
FullWell Prenatal - this prenatal is another good option though it is important to make sure to order the prenatal and fish oil bundle as the fish oil is not included in the prenatal. This prenatal does also offer a blend for men as well. Keep in mind that if you do not like taking many pills, this may not be the best brand for you as it does require 10 pills daily.
If you are in need of support during your fertility, pregnancy, and postpartum journey, book a free discovery call with us today to learn how our team can support you during this beautiful stage of life!
