Navigating the Prenatal Vitamin Aisle

When planning for pregnancy, whether you want to start the journey now or later, it’s important to be prepared. And for those planning to carry a pregnancy themselves, part of that preparation is supporting a healthy body and getting the nutrients you need. Almost everyone knows you take prenatal vitamins once you get pregnant, but have you ever felt overwhelmed just glancing at the vitamin aisle? We’ve researched and compiled some tips to help you discover which might be right for you!

Prenatal vitamins - Why would I even need these?

Have you ever heard the phrase for pregnant women, “you’re eating for two”? Well, that’s kind of true! In pregnancy, the fetus relies solely on whatever the mother, or gestational carrier, is eating for their own nutrition and growth. It is super important to eat a well-rounded diet, full of dense nutrients and lots of hydration. However, this can be challenging for a pregnant person, as they may often experience nausea, appetite changes, and cravings (if you know, you know). Not to mention that as the baby grows, the stomach actually can’t hold as much food because the baby and uterus are in the way. The solution: prenatal vitamins! These are meant to supplement what the mother is eating, providing extra nutrients to support both her changing body and the growth of the baby. 

Hold up - The baby eats what I eat?

Not exactly. (And if you’re not up to date on anatomy, no worries - Savannah G., our nurse writer, got this question ALL the time when she delivered babies!). For a brief, and very simplified, science lesson: the fetus gets nutrients only through its umbilical cord, AKA the blood vessels that attach through the belly button. These vessels go through something called the placenta inside the uterus that receives blood from the mom. So after the mom eats a burger or a banana and digests it, the nutrients in the blood then go through the placenta and into the baby. This is important because the placenta acts as a filter, similar to the kidneys - not everything gets through and what does may be in smaller amounts.

Ok. Kinda cool. So why do I need extra nutrients?

To support the fetus’s growth, you need higher doses of specific vitamins and minerals you may not get in your daily diet. Even if you are great at eating a well-rounded, colorful, and nutrient-dense diet, you still may not be getting enough for a fetus. Especially for those who are vegetarian, vegan, pescatarian, etc, understanding the nutritional value of your foods is extra important in preparing for pregnancy. Babies need a lot of calcium, omega-3-fatty acids, and iron. You may not need to change your diet completely, but supplementing it may be necessary.

Prenatal vitamin labels list so many things - Please explain!

Most prenatal vitamin labels have quite a long list of vitamins and minerals, and many of them are involved in several areas of healthy development. The big one most people know is folic acid. Folic acid is a specific nutrient that helps prevent the development of brain and spinal cord abnormalities, along with choline, iodine, and Vitamin B12. This is especially important early on, as the nervous system develops in the first trimester. Iron is important to develop the extra blood cells the body needs to grow the uterus, placenta, and baby, and support the delivery of nutrients to the fetus (did you know your blood volume increases by 50% during pregnancy?). Calcium and Vitamin C and D help support the baby’s bone growth and teeth and also help maintain the mom’s bone density.

Are all prenatal vitamins created equal?

Supplements, including multivitamins and prenatal vitamins, aren’t regulated the same as medication and don’t undergo as much evaluation before going to market. They are regulated as “food” by the FDA, which means they don’t have to prove the accuracy of their ingredient or their efficacy. So, you should be a bit more selective with which vitamins and supplements you take to make sure they are high quality and true to the ingredient list. Look for brands that have been certified by third-parties and reputable sources. What to Expect suggests looking for vitamin supplements that have been certified by the National Sanitation Foundation, which examines products for contamination and ingredient lists, and the United States Pharmacopeia, which examines manufacturing facilities for high quality practices.

Depending on your medical history, your provider may recommend a specific brand that has higher doses of certain vitamins. If you are anemic, for example, you may take higher doses of iron. If you’ve delivered a baby with neural tube defects, you may take higher doses of folic acid. It’s always best to discuss any supplement you take with your provider, whether or not you are pregnant.

When do I need to start taking prenatal vitamins?

This is a great question! Since a lot of women may not know they are pregnant until one or two months into pregnancy, it is recommended to start taking prenatal vitamins if you are actively trying to conceive. The American College of Obstetricians and Gynecologists recommends taking prenatal vitamins a month before getting pregnant (as best as someone can plan that!) and continuing to take them after pregnancy, especially if breastfeeding. I promise it’s not a marketing scheme - it is really important to take them sooner rather than later. The development of major organ systems begins early in the first trimester, which all rely on the right amounts of those essential vitamins and minerals.

TL;DR: The same way a wine label doesn’t mean the wine is tasty, a pretty aesthetic label doesn’t mean the ingredients of your prenatal vitamins are effective or high quality. Look for third-party certifying organizations and reputable brands backed by scientific studies!

Editor’s Picks

Nature Made - For a prenatal vitamin that’s tried and true and easy to find at most grocery stores and pharmacies, Nature Made is USP verified, has a fairly full ingredient list, and is affordable. Just add on some additional choline and Vitamin D, and you’re set!

Perelel - To adapt as baby grows, Perelel created trimester-specific prenatal vitamins with clean ingredients to match the demand of most fetuses at their gestational age. Third-party tested and OB/GYN founded, this one shines bright! 

Ritual - While Ritual’s prenatal isn’t as comprehensive, it provides other great benefits. It is vegan, non-GMO verified, and gluten-free, and may be easier on the stomach.

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*The information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or any other qualified healthcare provider with questions you may have regarding a medical condition or treatment.