Prenatal Supplements -My Top Picks
Choosing a prenatal supplement can be confusing. There are so many options out there, yet - so little information to help guide your decision making. Read on to find out about some of my favorites..
You may be surprised to know that prenatal supplements vary considerably. There are variations in the quality and quantity of nutrients and recommended dosage.
It may give you peace of mind to read ‘100% RDA’ next to a vitamin on the nutrition label, but studies now indicate that RDA values for certain vitamins could be well below what a pregnant women needs to fully nourish her baby.
Do I really need to take a prenatal?
Pregnancy places a huge physical demand on the body. To support the baby’s development, and to keep you energized and well nourished, you need specific nutrients in amounts much higher than standard multi vitamins.
While many of these nutrients can be obtained from a well-rounded, healthy diet, you can still fall short. Sadly, nutritional testing is not commonplace in most doctors’ offices. This can lead to deficiencies going undetected. Furthermore, our genetic makeup can also influence how well we metabolize and utilize vitamins. This is especially true of folic acid, which, in some people cannot be properly metabolized. All that said, I firmly believe that every pregnant woman (and also those thinking of becoming pregnant) should take a prenatal supplement. It’s important to note that a prenatal should not replace a healthy diet.
When should I start taking it?
Most women know the importance of taking a prenatal during pregnancy, but taking one prior to getting pregnant is equally as important. Birth defects occur in the first month of pregnancy, which is often before a woman knows she is pregnant. Taking a prenatal prior to conception can lower the risk of birth defects and reduce the chance of deficiency arising during pregnancy. I recommend starting 2-3 months before trying to get pregnant.
There is no ‘one size fits all’ when it comes to prenatal supplements. Every women’s needs are different, and it is important to find one that works best for you and your baby.
Here are just some of my favorites…
Good All Rounder: Zahler Prenatal DHA
PROS
Exceeds most other prenatal vitamins on the market in terms of nutrients included, bioavailable/bioactive forms (these include Vit A and Vit K2 unlike many other brands)
Contains DHA (300mg) and iron (27mg) which some brands do not
High Vit D compared to other brands
Only 2 capsules
Contains choline (55mg) but relatively low
Contains both K1 and K2 which is quite rare
Kosher
CONS
Bit more expensive compared to other brands
Contains some synthetic folic acid
Servings per container:
Price: $29.95 (0.50 per capsule, 2 per day = $1 per day total)
Good All Rounder: Full Circle Prenatal
As far as prenatal supplements go – this is probably one of the most comprehensive and goes above and beyond in terms of quality testing. Created by a Registered Dietitian and mom (shoutout to RDs!!) it has been specially formulated to deliver optimal forms of nutrients in doses that research studies indicate are beneficial during pregnancy (ie much higher than the RDA). It doesn’t contain any iron, this can be a pro or a con. For women that suffer from anemia extra iron is important but it can also cause constipation and GI issues in some people.
PROS
Exceeds most other prenatal vitamins on the market in terms of nutrients included, bioavailable/bioactive forms
Contains an evidence-based dose of 4,000 IU vitamin D potentially eliminating the need for an additional vitamin D supplement
More choline, magnesium, vitamin E, and glycine than leading competitors
Contains Vit K2 (menaquionone) which is rare
Extensive testing for heavy metal contamination which is rare in the industry
CONS
8 capsules per day
Expensive compared to other brands
No DHA
Doesn’t contain any iron
Servings per container: 240
Price: $49.95 ( 0.20 per capsule, 8 per day = $1.60 day total)
For morning sickness: Mama Bird AM PM Prenatal Multi +
Mama Bird produce high quality supplements using non-GMO ingredients that are tested by third parties. Speaking personally, I found this supplement easy to swallow and generally well tolerated. I’m also happy to see that the company has also recently overhauled their packaging to use recyclable containers to minimize plastic waste.
PROS
Contains bioavailable/ bioactive forms of B vitamins (methylfolate (B9), methylcobalamin (B12), and pyridoxal-5-phosphate (B6)
Free of soy, yeast, fish/shellfish, sugar, preservatives, artificial colors and flavors, nuts, GMOs, or dairy/lactose
Contains ginger (can help with morning sickness)
Contains Iron (additional supplementation may be needed)
Contains choline (300mg)
High quality testing
Only 2 capsules
CONS
If you’re anemic, this formula is a little low in iron
Low Vitamin D, additional supplementation may be needed
No DHA
I found the tablets a little large
More expensive than other brands
Servings per container: 60
Price: $39.99 (0.66 per capsule, 2 per day = $1.30 per day total)
Good for Digestion: The Honest Company Prenatal Once Daily
This supplement provides a fairly comprehensive formula, if slightly low in a couple of nutrients. Of note, this formula contains iron. This can be beneficial if you suffer from anemia, or problematic if you suffer from constipation or stomach issues. One word of warning - the supplement contains kiwi, which, like pineapple, will elicit an allergic response in people who are allergic to latex, pineapple, or kiwi.
PROS
Only 1 tablet per day
Contains choline - but low dose of 30mg
High dose of Vit D compared to other brands (1400 IU)
Contains iron in absorbable form (27mg)
Contains ginger extract which may help with morning sickness
Contains digestive enzymes, debatable as to whether this is required of a prenatal
More affordable than other brands
CONS
No DHA
Contains kiwi which can elicit an allergic response in some people
No activated form of Vitamin A
Lower folic acid compared to other brands (650mcg, that’s 81% of RDA)
No Vit K2 (menaquionone)
Serving: 30 capsules
Price: $16.65 ($0.55 per capsule, 1 per day = $0.55 per day)
Buy here
Good For Low Iron: Thorne Research Basic Prenatal
Like Pure Encapsulations, Thorne works with health care professionals to produce a range of supplements, including their Basic Prenatal. Other pregnancy-related offerings include a high folic acid supplement in the bioavailable form (1.7mg) and a super EPA/DHA fish supplement. I love the fact that Thorne uses the highest quality ingredients and in general, the most bioavailable/ well absorbed versions.
PROS
Contains iron (in a well-absorbed form, iron bisglycinate) 45mg, also a potential con if you suffer from constipation*
Contains B Vitamins (folic acid, B12, B6) and Vitamin A in bioavailable/well absorbed form
High folic acid content (1000mcg) in bioavailable form relative to other brands
High B12 content (200 mcg) in bioavailable form relative to other brands
3 capsules a day (could be a con depending on your pill taking tolerance!)
More affordable than other brands
CONS
Contains no choline or vitamin K2
A bit low in iodine and selenium
No DHA
* Iron is included in high quantities, which not every woman needs. This can be problematic if you tend to suffer from constipation or other GI issues. Discuss with your healthcare provider when deciding whether or not to take a prenatal vitamin that includes iron
Serving: 90 capsules
Price: $27 ($0.30 per capsule, 3 per day = $0.90 per day total)
If you can’t swallow capsules: Seeking Health Chewable
If you don’t like taking capsules this is a good option. That said, I’ve received mixed reviews on the taste. Seeking Health also make a capsule and a protein powder – Optimal Prenatal Protein Powder which you can add to smoothies or soup.
PROS
Exceeds most other prenatal vitamins and other chewables/ gummy’s on the market in terms of nutrients included, bioavailable/bioactive forms, and dosing based on more current research
Contains CoQ10 which plays an important role in energy production and may support increased fertility
Contains K2 which many other brands do not
Only 2 tablets
CONS
No iron
Slightly lower concentrations of some nutrients compared to Seeking Health’s capsules or protein prenatal vitamin
Expensive compared to other brands
Some might not like the chalky taste
Serving: 60 chewable tablets
Price: $39.95 (0.66 per tablet x2 = 1.32 per day total)
Extras that I like….
Iron for anemia or low iron reserves: Mega Food Blood Builder
DHA: Nordic Naturals Prenatal DHA - If your prenatal doesn’t contain DHA I recommend taking a supplement throughout pregnancy and then continue taking this during breastfeeding. Some OBGYNs recommend discontinuing taking DHA from 36 weeks till birth so check with your healthcare provider.
For those that have had weight loss/ bariatric surgery: Procare Vitamins
***DISCLAIMER: The information provided in this blog article is not intended as medical advice. Always consult your qualified healthcare professional before changing your supplements. This blog post contains amazon affiliate links.
