What prenatal vitamins do you need to take?

You’ve peed on a stick, and the results are in: You are pregnant. Welcome to morning sickness, swollen ankles, and approximately 287 trips to the bathroom each day.

Aside from the obvious anatomical signs of pregnancy (hello, bump!), growing a baby poses numerous demands on a woman’s physiology. After all, you are your baby’s sole source of nutrition and shelter for the next nine months. All of which means you will need an extra boost in essential nutrients to give your baby what he or she needs to thrive—and that’s where taking a prenatal vitamin comes in.

What are the benefits of prenatal vitamins? 

Prenatal multivitamins differ from the regular multivitamins you may be taking in that they have higher doses of vitamins and minerals geared specifically toward a baby’s growth.

“They contain certain nutrients such as iron, calcium, and folic acid that are crucial for fetal development, and their intake requirements increase during pregnancy,” says Carielle Nikkel, MS, RDN, the director of nutrition at Persona. “That’s why it’s so important to supplement with a high-quality prenatal if you are pregnant or trying to become pregnant.” 

Prenatal vitamins are no substitute for a healthy diet, however, stresses Adeeti Gupta, MD, a board certified OB-GYN. “I still recommend a regular balanced diet with the right proportions of protein, fat, carbohydrate intake, and continuing a daily exercise regimen and drinking water,” she says.

Another thing to note: Prenatal vitamins do not increase fertility in women—they simply aid in better outcomes for the baby and help keep the mother healthy during pregnancy.

What to look for in prenatal vitamins 

When shopping for a prenatal vitamin, be sure to check the label for the following:

Folic acid

Folic acid is a B vitamin, and according to Dr. Gupta, deficiencies in this vitamin could lead to neural tube defects, i.e., anomalies in the brain and/or spinal cord of the fetus. The Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age take 400 micrograms (mcg) of folic acid supplements every day. This is because neural tube defects occur very early on in pregnancies, oftentimes before a woman even knows she is pregnant and begins taking a prenatal vitamin. Additionally, says Nikkel, look for the methylated form of folic acid called “methylfolate.” “Many women have a gene variation that doesn’t allow them to fully utilize folic acid,” she says. “This form allows them to do so.”

Iron

Iron is an important mineral for a baby’s brain development. Too little iron can increase the risk of an underweight or premature birth and can also lead to an iron deficiency, a.k.a. anemia, in both the baby and the mother. The National Institutes of Health recommend pregnant women take 27 mg of iron every day.

Calcium and vitamin D

According to Nikkel, calcium and vitamin D work together to “support the development of your baby’s bones and teeth.” (Vitamin D aids in calcium absorption.) Too little vitamin D can cause additional issues, says Dr. Gupta. “Vitamin D deficiency has been known to affect depression, and possibly cause diabetes and dementia in the long term,” she says. Pregnant women should take 1,000 mg of calcium every day and 15 mcg of vitamin D (or 600 IU), according to the NIH.

Omega-3 fatty acids

Found naturally in foods such as fish and flaxseed, omega-3 fatty acids (specifically docosahexaenoic acid, known as DHA) are important for a baby’s brain and bone development, says Dr. Gupta. Pregnant women should get 200 mg of DHA every day.

While those are certainly not the only ingredients you’ll find in a prenatal vitamin, they are among the most important. Your healthcare provider may recommend a prenatal vitamin with additional nutrients or higher doses, depending on your needs.

When should you start taking a prenatal vitamin?

Medical experts agree that it’s key to begin taking a prenatal vitamin pre-pregnancy. In fact, if you are a woman of reproductive age, you may want to consider beginning a prenatal vitamin regimen right now.

“It can be difficult to predict when you will become pregnant, so it is generally a good idea for women of reproductive age to take a prenatal supplement,” says Nikkel. “A good rule of thumb is to begin supplementing at least three months before you start trying to conceive. This ensures you are providing the nutrients your body and your baby will need from conception onward.”

Taking a prenatal vitamin before you’re pregnant is not only safe, but it can also offer additional health benefits. For instance, according to Dr. Gupta, the omega-3s in prenatal vitamins are also good for your hair, nails, and memory. “It’s like brain food,” she says.

Vitamin D deficiency among the general population has also become prevalent of late—perhaps due to increased sunscreen usage and increased consumption of processed food—meaning that the extra dosage provided by a prenatal vitamin can help keep your bones strong.

Once you’ve given birth, it’s a good idea to continue taking prenatal vitamins, especially if you breastfeed, as lactating women pass on essential nutrients through their milk to their baby.

“They support the nutritional content of breast milk,” says Nikkel. “The World Health Organization suggests supplementing with a prenatal for as long as you breastfeed.”

What is the best prenatal vitamin to take?

When it comes to supplementing ahead of pregnancy, Nikkel advises consulting with your healthcare provider to find the right prenatal vitamin for you, as there are many varieties on the market geared toward specific needs. For instance, prenatal vitamins for nausea will likely contain more vitamin B6, while prenatal vitamins for breastfeeding will have more Omega-3s and vitamin D, says Dr. Gupta. If you’re averse to swallowing pills, there are also a number of chewable and gummy options available. But don’t get too caught up in the dizzying number of labels: Dr. Gupta notes that “almost all of the over-the-counter prenatal vitamins are similar.”

Do prenatal vitamins have any side effects?

While the side effects of prenatal vitamins are typically mild, there are a handful that pregnant women should be mindful of. The iron in prenatal vitamins can cause constipation, so Dr. Gupta recommends her patients take the pill with food in the evening. Some women may also be allergic to or unable to process one or more of the nutrients in prenatal vitamins. But, if your prenatal vitamin does not agree with you, there are plenty of others that your healthcare provider can recommend!

The U.S. Food and Drug Administration (FDA) regulates dietary supplements differently than conventional medicines. If you’re unsure whether a prenatal vitamin is safe, err on the side of safety and ask your doctor for their recommendation.

Additionally, prenatal vitamins can have interactions with medicines you are already taking, says Nikkel.

“When taking a prenatal, it’s extremely important to consider outside supplementation and medications to avoid exceeding upper limits and/or risking a drug-nutrient interaction,” she says.

Again, it’s best to consult with your healthcare provider to address these concerns. While prenatal vitamins are typically an over-the-counter dietary supplement, your physician may prescribe a prenatal vitamin geared toward your (and your baby’s) unique needs.