A good prenatal vitamin is one of the simplest ways to support a healthy pregnancy, and the best time to start is before you're pregnant. Here's what to look for on the label.
Start early
The CDC recommends that everyone who could become pregnant get 400 mcg of folic acid every day, starting at least one month before conception and continuing through pregnancy. Folate is critical in the earliest weeks, often before you know you're pregnant.
Key nutrients to check
Folate
Folate helps prevent serious birth defects of the brain and spine. Needs rise to 600 mcg DFE a day in pregnancy. You'll see it on labels as folic acid or as methylfolate, an active form.
Iron
Your blood volume grows during pregnancy, and iron needs rise from 18 mg to 27 mg a day. If your levels are low, your provider may suggest extra iron, such as Iron Bisglycinate, which is gentle on the stomach.
Iodine
Iodine supports your baby's brain development. Pregnant women need 220 mcg a day, yet some prenatal vitamins don't contain any, so check the label.
Choline
Choline supports your baby's brain and spinal cord. Needs rise to 450 mg a day in pregnancy, but fewer than half of prenatal vitamins on the U.S. market contain choline, and those that do often provide only small amounts. Eggs are one of the best food sources.
DHA
DHA is an omega-3 fat that supports your baby's developing brain and eyes. Many prenatal vitamins don't include it, so a separate supplement such as Prenatal DHA from Thorne is a common addition, along with low-mercury fish.
Vitamin D
Vitamin D supports calcium absorption for your bones and your baby's. Many prenatals include it, and your provider can check your levels.
Our practitioners' pick
Thorne Prenatal uses active folate and comes from a brand known for rigorous quality testing. Pair it with Prenatal DHA for complete coverage.
Tips for taking your prenatal
- Take it with food if it upsets your stomach, or try taking it at night.
- Don't double up. Avoid adding other multivitamins, especially ones high in vitamin A, unless your provider recommends it.
- Bring the bottle to your appointments so your OB or midwife can review it.
Struggling with nausea? In Los Angeles, our mobile team offers a Morning Sickness IV at home. For personalized guidance on fertility, pregnancy and hormonal health, explore a consultation with Dr. Phoebe Shin, ND.
Sources
- About Folic Acid, Centers for Disease Control and Prevention
- Dietary Supplements and Life Stages: Pregnancy, NIH Office of Dietary Supplements
This article is for general education and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always talk with your OB, midwife or healthcare provider before starting or changing supplements during pregnancy or while trying to conceive.