If you have recently tried to choose a prenatal vitamin, you know there are countless options available, both on the store shelves and online from specialty brands. It can be overwhelming to figure out which one is right for you and if any further supplements need to be added in.
Here we break down the non-negotiable ingredients in a prenatal vitamin, as well as the necessary minimum daily values.
Key takeaways:
- There are so many prenatal vitamin options currently on the market that it can be overwhelming to figure out which one is best and contains everything you need. We have a few recommendations to get you started
- The essential nutrients needed, starting 3 - 6 months before trying to conceive and throughout pregnancy, are folic acid, iron, DHA and choline. Other important vitamins include calcium, zinc, iodine and vitamins A, B, C, D & E
- Your doctor may have a preferred prenatal vitamin brand and/or you may have unique vitamin needs that only your doctor is aware of, so it is important to review all supplements with your medical provider prior to use
What are prenatal vitamins and why are they important?
During pregnancy, some vitamins are essential to promoting the healthy development of the fetus.
It’s important to start taking a prenatal vitamin 3-6 months before you try to conceive to ensure you are getting the proper amount of vitamins and nutrients for maternal health and fetal development.
What are the essential ingredients and amounts in a prenatal vitamin?
Folic acid is the most important ingredient found in prenatal vitamins, as it helps prevent neural tube defects. The neural tube forms the early brain and spine of the fetus and neural tube defects occur when the neural tube does not close properly. Your prenatal vitamin should contain a minimum of 800 mcgs of folic acid. Note that research has not been conducted showing that other forms of folic acid (i.e. folate and methylfolate) help prevent neural tube defects. Research has only been conducted showing that folic acid itself has this benefit..
Iron is another key ingredient in your prenatal vitamin, as pregnant women and growing babies are most vulnerable to iron deficiency. Iron supports the healthy development of the placenta, helps prevent anemia and assists your body in making blood to supply oxygen to the fetus. The recommended daily allowance of iron for pregnancy is 30 milligrams.
The third nutrient that research shows is critical in supporting maternal and fetal health is choline. Choline is a water soluble compound that impacts liver function, muscle movement, healthy brain development, the nervous system and metabolism. Similar to folic acid, choline has been found to help prevent fetal neural tube defects and support cognitive development. The daily goal for choline consumption during pregnancy is 450 mg.
In addition to folic acid, iron and choline, helpful nutrients found in prenatal vitamins are calcium and vitamin D, both of which support the development of teeth and bones.
Vitamins A, B, C and E, zinc and iodine can all also have positive effects. It is important to talk to your doctor about what the ideal amounts are of these particular vitamins, as taking too much of some of them can actually be harmful.
Finally, omega 3 fatty acids are important for fetal brain and retina development. Omega 3 fatty acids can be consumed through fish and other seafood, but most people are unable to consume enough this way during pregnancy. Additionally, certain seafood contains high levels of mercury and other harmful toxins. DHA, one component of omega 3 fatty acids, is considered the most important for pregnancy.
If your preferred prenatal vitamin does not contain DHA, there are many options on the market to take as an add-on. The daily recommended dosage for pregnant women is 300 mg.
Other considerations
Prenatal vitamins can be especially hard to take when you’re already feeling nauseous. Finding an option in gummy or powder form could help solve this problem, though typically the gummy ones do not have sufficient amounts of iron (or any), as it is difficult to produce in that form.
Your doctor may have a preferred prenatal vitamin brand and/or you may have unique vitamin needs that only your doctor is aware of, so it is important to review all supplements with your medical provider prior to use.
Here are a few prenatal vitamin options to get you started, all of which can be found at your local drugstore, target, walmart, etc:
- Oneaday (add choline 450 mg/daily)
- Rainbow Light prenatal (add choline 450 mg/daily & DHA 300 mg/daily)
- NatureMade + DHA (add choline 450/daily)
