Prenatal vitamins provide important nutrients for conception, pregnancy, and the postpartum months. Regularly taking a prenatal vitamin before becoming pregnant ensures adequate folic acid to support fetal development and reduces the risk of birth defects, for instance.
During pregnancy, ACOG notes that your body requires more vitamins and minerals such as iron, calcium, vitamin D, and B vitamins. Prenatal vitamins are specially formulated to meet these needs. However, if you already have kiddos in the home, please make sure you store your vitamins locked and away from children.
Beginning supplementation prior to conception is ideal, specifically for the folic acid benefits. But if you're pregnant and just starting a supplement, don't worry: You'll still reap rewards and plenty of mothers have healthy babies even if they start supplementing during pregnancy. Also, keep in mind that a diet rich in vegetables, whole grains, healthy fats, and protein is vital for your health and your baby's.
Like other multivitamins, you can get prenatals as capsules, soft gels, gummies, and even liquids. They are also available over the counter and as a prescription, the latter of which might be recommended by a doctor depending on your nutritional needs. It is always wise to discuss the best option with your provider before starting a prenatal.
“Whether to choose a prenatal from the drug store or take one that your ob-gyn prescribes for you is really a conversation you should have with your doctor,” says Largeman-Roth. “Sometimes they’ll have you take an OTC prenatal, but then will recommend an omega-3 supplement with DHA and EPA, for instance."
Before taking a new supplement, it's always a good idea to talk to your healthcare provider first, to make certain it's appropriate (and safe!) for your unique needs.
What nutrients are important for prenatal vitamins to have?
Prenatal vitamins typically offer a variety of vitamins and minerals, and come in gummies, pills, liquids, and powders. Many are kosher, gluten-free, vegan, or organic. Look for these key nutrients, listed here with the daily recommended amounts suggested by the ACOG for pregnant women:
- Folic acid: 600 micrograms
- Iron: 27 milligrams
- Iodine: 220 micrograms
- Choline: 450 milligrams
- Vitamin A: 750 micrograms for ages 14 to 18; 770 micrograms for ages 19 to 50
- Vitamin C: 80 milligrams for ages 14 to 18; 85 milligrams for ages 19 to 50
- Vitamin D: 600 international units.
- Vitamin B6: 1.9 milligrams
- Vitamin B12: 2.6 micrograms
- Calcium: 1,300 milligrams for ages 14 to 18; 1,000 milligrams for ages 19 to 50. (Note Largeman-Roth says the calcium in your prenatal competes with iron absorption,, so most prenatals will contain only 100 to 200 milligrams. You should eat calcium-rich foods like dark leafy greens, tofu, calcium fortified dairy substitutes, and dairy products to make up the difference. If you do need to supplement your dietary calcium, your doctor may recommend taking a supplement at a different time of day than you take your prenatal.)
If a prenatal also contains DHA omega-3 fatty acids — essential fats that promote healthy fetal brain and eye development — that’s even better, Dr. Puffer says.
If your prenatal doesn’t deliver DHA omega-3 fatty acids and choline, make sure you’re getting them from foods. DHA omega-3s are plentiful in fatty fish like salmon, mackerel, and herring (which are safe to consume during pregnancy), and choline is found in eggs, beef, poultry, peanuts, and peanut butter.
Can anyone take prenatal vitamins?
Prenatals are formulated to meet nutritional needs of moms-to-be, but you don't have to be pregnant (or trying to conceive) in order to take them. "Anyone can have them, and some women who aren’t pregnant take them because they want the extra nutrients, like iron and omega-3s," Largeman-Roth says.
How long do you take prenatal vitamins?
The ACOG recommends taking your prenatal vitamin every day during pregnancy. After that? Your body is still hard at work recovering from birth, and if you’re breastfeeding, making food for your baby.
"I recommend taking a prenatal for at least three months postpartum. And if you're breastfeeding you should take them for as long as you're feeding the baby exclusively with breast milk," Largeman-Roth says.
When should you take prenatal vitamins?
Largeman-Roth recommends taking your vitamins on a full stomach, preferably after dinner, to reduce the chances for nausea. Mornings can be tough because you may wake up nauseated and need to have a substantial amount of food in your stomach for the prenatal to be tolerable, Largeman-Roth says, adding that you shouldn’t take your prenatals on an empty stomach. Not to mention pairing your vitamin with certain foods can help the nutrients in your vitamin be better absorbed . For instance, citrus fruits are rich in vitamin C, which can enhance the absorption of iron.
Some women find it helpful to take more simple supplements in the first trimester, when nausea is the worst, and then switch to a more complete prenatal with iron and DHA once they feel better in the second trimester.
What are the side effects of prenatal vitamins?
While it's not uncommon for prenatals to cause some queasiness, Largeman-Roth says it's important to find a prenatal that you can tolerate so you'll take it regularly.
Constipation is a common side effect of supplementary iron – something most non-gummy prenatals are packed with. Drinking plenty of water, eating fiber-rich foods, and being active every day can all help get things moving, but if you’re still having trouble, talk with your doctor about taking a stool softener like Colace. They’re generally considered safe for use during pregnancy, according to the Mayo Clinic.
Marygrace Taylor contributed to this story
