The 15 Best Prenatal Vitamins to Help You Prep for Your Pea in a Pod

Two pink lines!! Time to celebrate, get out your stretchy pants, and get serious about fueling your body.

Nutrition is a huge part of prenatal care, so you’ll want to consult with a medical professional to make sure you’re getting all the nutrients you need to grow a human being.

One of the very first things on the checklist for parents-to-be is to start taking a daily prenatal vitamin. But… So. Many. Choices.

These vitamins will be part of your preggo routine for the next several months (and possibly beyond), so it’s important to choose one wisely. After all, they’re providing all the nutrients that you and your baby need to thrive that you aren’t able to get from your diet. BFD status!

In this article, we’ll cover all the basics you need to find the right prenatal supplement, whether you want a version that’s organic, vegan, iron-free, or even subscription-based.

Here are our favorite, dietitian-approved prenatal vitamins for 2022.

• Best overall: Perelel Prenatal Packs
• Top-rated: Thorne Basic Prenatal
• Best with folic acid: FullWell Prenatal Vitamin
• Best for hair growth: Ritual Essential for Women Prenatal Multivitamin
• Best subscription: Persona Prenatal
• Best for PCOS: Care/of Prenatal
• Best with DHA: NatureMade Prenatal Multi+DHA
• Best gummy (and organic): Garden of Life mykind Organics Prenatal Multi Organic Fruit + Vitamin Chews
• Best with iron: Klaire Labs Prenatal and Nursing Formula
• Best vegan: Mary Ruth’s Prenatal & Postnatal Liquid Multivitamin
• Best for nausea: Ancient Nutrition Ancient Multi Prenatal
• Best iron- and iodine-free: Best Nest Wellness Mama Bird Prenatal Multi+ Iodine and Iron Free
• Best with probiotics: New Chapter Advanced Perfect Prenatal
• Easiest to swallow: Advanced Nutrition by Zahler Mighty Mini Prenatal
• Best with whole-food ingredients: Garden of Life Vitamin Code Raw Prenatal Capsules

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Prenatal vitamins are specifically designed to support the increased nutritional demands of pregnancy on a person’s body and to make sure that there’s an adequate supply of key nutrients available during fetal development to optimize the baby’s health as well.

One example of this is folate. Folate needs increase during pregnancy, and the babies born from people who don’t get enough are at increased risk of debilitating spinal cord abnormalities like spina bifida.

When to start taking prenatal vitamins

You can start taking prenatals as soon as you decide that you’re ready to start trying to have a baby.

In fact, lots of people choose to take prenatals as their multivitamins all throughout their child-bearing years, just because they provide a good balance of nutrients to support fertility, pregnancy, postpartum needs, and optimal health. This isn’t necessary by any means but can be an easy way to prep your body for baby-makin’.

We spoke with Lizzy Swick, MS, RDN, a private practice dietitian specializing in women’s health, about what to look for in a prenatal. “Oh boy! I could write a book on this,” she begins. Here are her recs, along with some other things we looked for in prenatals:

The key nutrients for pregnancy

Recent research shows that the following nutrients are super important to get enough of during pregnancy:

• Folate. Also known as vitamin B9, folate is a must in every prenatal vitamin. Your body’s folate needs increase during pregnancy, and not getting enough of it can lead to neural tube defects. Experts recommend that pregnant peeps take 400 micrograms (mcg) daily starting 3 months before pregnancy. Look for folic acid, folinic acid, or 5-methyltetrahydrafolate (5-MTF), which are more bioavailable than folate.
• Choline. According to the National Institutes of Health, 90–95 percent of pregnant people don’t get enough choline. Research is conflicting but low choline intake might be associated with neural tube defects. You’re more likely to have a choline deficiency if you’re deficient in folate or vitamin B12, so you might not need it if you have those nutrients covered.
• Omega-3 fatty acids (especially DHA). Docosahexaenoic acid (DHA) is essential for brain and eye development. Supplementing *might* also reduce your risk of postpartum depression, though more research is needed to confirm for sure. Many prenatals don’t have DHA because it’s tough to mix wet and dry ingredients together in one pill (though it’s def possible!), so you might need to buy a separate one to cover this essential nutrient.
• Other B vitamins (especially vitamin B12 and vitamin B6). Vitamin B6 might help relieve nausea during pregnancy, which can help prevent nutrient loss from vomiting. A vitamin B12 deficiency can cause miscarriage, preeclampsia, low birth weight, neural tube defects, and developmental delays. Your need for vitamin B12 increases during pregnancy, but deficiencies are most common in vegans and vegetarians.
• Iron. A key mineral that your body uses to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to your entire body. When you’re brewing a baby, you need a lot more iron — but experts recommend only adding an iron supplement to your routine if you have a proven deficiency.
• Iodine. Iodine is vital for proper thyroid function, and proper thyroid function is necessary for fetal brain development. Pregnancy increases your daily iodine needs by 50 percent — plus, your iodine needs might be even greater if you’re a vegan or have morning sickness.
• Vitamin A. This guy is important for fetal brain, eye, skin, bone, and immune system development. Experts recommend only supplementing vitamin A if you have a known deficiency because it can cause serious issues if you take too much when pregnant.
• Vitamin D. The sunshine vitamin is also important for bone health and immune system development. Vitamin D deficiency also increases the risk of preeclampsia, gestational diabetes, low birth weight, and postpartum depression. Experts recommend that all pregnant people supplement with 600 IU/day of vitamin D3, though many women need higher amounts to maintain optimal levels. You might need more if you have limited sun exposure, have darker skin, or live at a higher latitude. If you’re low or deficient in vitamin D, ask a healthcare professional for dosing advice.
• Calcium and magnesium. Calcium is essential for fetal bone development. Calcium and magnesium are both important in regulating blood pressure (and preventing preeclampsia) and can help with leg cramps. You might need to supplement with these if you have low calcium or magnesium intake, take certain medications (like metformin), or have gestational diabetes. Work with a healthcare pro to determine if a calcium or magnesium supplement is right for you.

As you can tell, not every person needs every single vitamin or mineral in their prenatal. Work with a healthcare pro to figure out any possible gaps in your diet or get a blood test to determine any definite deficiencies.

Designed with baby AND birthing parent in mind

“You want to ensure the proper doses are met, not just for baby, but for [the birthing parent],” Swick says.

She explains that prenatals aren’t just for the baby’s wellness, but for the birthing parent’s wellness too.

Certain nutrients help your body heal, produce milk, and prevent common postpartum conditions like maternal anemia and constipation.

Again, that means working with a healthcare pro to determine where you might be lacking based on where you live, any medical conditions, your diet, food restrictions, and lifestyle.

Bioavailability over buzzwords

“Don’t take a whole foods-based prenatal automatically assuming it’s better,” Swick says, “Some of the highest, medical-grade professional prenatals I advocate for are synthetic, but that’s not necessarily a bad thing.”

She offers the example of methylcobalamin, the active form of vitamin B12, and pyridoxal 5′-phosphate, the active form of vitamin B6. These are the most efficient forms but may not always be the ones included in a supplement.

Another example she cites is provitamin A (beta carotene from plant foods that can be transformed into vitamin A by the body) versus preformed retinol (active vitamin A) — she recommends a mixture of the two. “It’s not what you eat,” she explains, “but what you absorb that matters most.”

High quality products

All of the products we’ve included on this list are either third-party tested to ensure their quality and purity, or — at a minimum — manufactured in Good Manufacturing Practices (cGMP) compliant or certified facilities. This means that the facilities meet the requirements of the FDA for pharmaceutical and supplement production, which we think is a MUST for any dietary supplement.

Best overall prenatal vitamin

Perelel Prenatal Packs

• Price: $$$
• Type: assorted capsules
• Count: 30 servings
• Dose: 1 pack (5 capsules/day)
• Certifications: GMP-certified
• Nutrients: vitamins A, B1, B2, B3 B5, B6, B12 (methylcobalamin), C, D, E, K, boron, choline, chromium, copper, folate (L-5-MTHF), iodine, iron, magnesium, selenium, zinc; additional vitamins: omega-3 (DHA + EPA), CoQ10, ginger, calcium, probiotics

Perelel is a really cool vitamin subscription service that offers specially-curated vitamin packs that grow with you and your wee one based on your due date. This extra-special curation is why it’s our “best overall” pick.

The company offers the Conception Support Pack, 1st Trimester Prenatal Pack, 2nd Trimester Prenatal Pack, 3rd Trimester Prenatal Pack, and the Mom Multi Support Pack.

The actual prenatal vitamin in each pack contains the same nutrients, which contains all the goodies experts recommend outside of DHA (though each pack includes a separate DHA capsule). Additionally, each pack contains extra capsules based on where you are in your pregnancy journey:

• The Conception pack contains extra folate and CoQ10, an antioxidant that has shown to help people undergoing fertility treatments get pregnant.
• The 1st Trimester pack contains extra folate, plus vitamin B6 and ginger to reduce nausea.
• The 2nd Trimester pack contains extra calcium and magnesium to support your baby’s bones and teeth development and to reduce leg cramping.
• The 3rd Trimester pack contains calcium and magnesium, plus probiotics to support gut health.
• The Mom Multi pack (aka the postnatal) contains added probiotic, biotin, and collagen peptides (which *might* help improve skin hydration and elasticity).

Reviews, just like the pregnant people taking the vitamins, are GLOWING but note that this is not a one pill a day situation — the packs contain up to 5 pills daily that should be taken with food.

Best prenatal vitamin with folic acid

FullWell Prenatal Vitamin

• Price: $$$
• Type: capsule
• Count: 240
• Dose: 8 capsules
• Certifications: GMP-certified
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin and adenosylcobalamin), C, D, E, K, calcium, choline, chromium, copper, folate (L-5-MTHF and calcium folinate), iodine, magnesium, manganese, molybdenum, potassium, selenium, zinc

A lot of the vitamins on our list contain some form of folate but this dietitian fave contains two forms: L-5-MTHF (the most bioavailable form of folate) and calcium folinate (aka folinic acid, which is also considered superior to folic acid for supplementation).

This prenatal also contains plenty of vitamin D (4000 IU!) and 55 percent of your daily choline needs.

There isn’t any DHA though, so you’ll need to supplement that separately. You also need to take 8 capsules total, which can be TOUGH for some people. The brand says you can lighten the load by taking 4 capsules twice a day, mixing the capsules into oatmeal or yogurt, or blending them into a cold drink.

Many reviewers love how high quality these vites are but say they smell bad and are hard to take if you’re experiencing any nausea. The lemon flavor is also hit or miss — some love it and some say it’s the worst.

Top-rated prenatal vitamin

Thorne Basic Prenatal

• Price: $$
• Type: capsule
• Count: 90
• Dose: 3 capsules
• Certifications: GMP-certified
• Nutrients: vitamins A, B1, B2, B3 B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K1, boron, calcium, chromium, copper, folate (L-5-MTHF), iodine, iron, magnesium, manganese, selenium, zinc

This prenatal is v well-loved by consumers — with more than 3,500 reviews and a 4.6-star rating on Amazon. It has you covered on all the essentials, including folate, iodine, iron, and all your B vitamins. It also has beta carotene, vitamin A, and calcium. Thorne is a brand that’s used and recommended by many healthcare pros as well.

However, some reviewers say that the pills smell bad. Also, you’ll need to buy a separate DHA supplement since these don’t have any.

Best prenatal vitamin for hair growth

Ritual Essential for Women Prenatal Multivitamin

• Price: $$
• Type: capsule
• Count: 60
• Dose: 2 capsules
• Certifications: GMP-certified, non-GMO
• Nutrients: vitamins B7 (biotin), B12 (methylcobalamin), D, E, K2, boron, choline, folate (L-5-MTHF), iodine, iron, magnesium, omega-3 (DHA)

Ritual’s subscription prenatal vitamin is full of easy-to-absorb nutrients for you and your little one. While they don’t contain vitamin A or vitamin B6, these vitamins are otherwise pretty dang great — with a time-release capsule and allll the ingredients you need in a single capsule (though the serving size is 2).

The products are made in a GMP-certified facility, non-GMO project verified, and third-party tested to ensure they’re free of contaminants.

The brand also carries a postnatal vitamin you can switch to after your baby arrives. It has added vitamin A, vitamin C, and zinc to give you a little immunity boost.

Reviewers love the fresh citrus scent that helps combat nausea, but one reviewer says they seem to have a fishy aftertaste (from the DHA). Many recommend taking them at night to avoid noticing it, though.

Best subscription prenatal vitamin

Persona Prenatal

• Price: $$
• Type: capsule
• Count: 28 servings
• Dose: 1–6 capsules depending on an assessment
• Certifications: GMP-compliant
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin) C, D, E, K, calcium, chromium, copper, folate (L-5-MTHF), iodine, iron, magnesium, manganese, molybdenum, selenium, zinc

Persona is a personalized monthly vitamin subscription service. The company offers a range of vitamins for pregnant people that you can get in one convenient daily pack. All you need to do is take the assessment and use your results to decide what supps you want to add to your pack.

The regular prenatal is loaded with all kinds of goodies. You can add on omega-3, vegan DHA, extra calcium, a daily probiotic (yay for gut health), cranberry (for urinary tract health), and/or ginger extract (to fight off nausea).

We also love how convenient subscription services are. All you need to do is subscribe and you’ll start getting your daily packs delivered right to your door.

The packaging is lovely, but the full prenatal pack may add some additional vitamins — increasing your daily pill count up to 6 daily. However, you can edit your cart any way you want — so if you want just the prenatal pill itself, that’s totally possible.

Best prenatal vitamin for PCOS

Care/of Prenatal

• Price: $
• Type: tablet
• Count: 30 servings
• Dose: 3 tablets
• Certifications: GMP-certified
• Nutrients: vitamins A, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, boron, calcium, choline, chromium, copper, folate (L-5-MTHF), iodine, iron, magnesium, potassium, selenium, zinc

Research shows that people with polycystic ovarian syndrome (PCOS) should aim for a higher intake of folic acid, vitamin B12, vitamin D, vitamin C, calcium, potassium, magnesium, and zinc. Other research shows that selenium, chromium, omega-3s, and probiotics are helpful for alleviating symptoms too.

Care/of offers an inexpensive prenatal in its lineup of subscription vites that contains almost all of these vitamins and minerals (woot!). Add on an omega-3 and probiotic to your subscription and you’ve got them all covered.

The prenatal itself is designed to be easy on the stomach, but it does require 3 pills daily for a full dose. Regardless, it boasts nearly everything a pregnant person needs — the only thing it’s missing is active vitamin A (oh, and a massage).

Best prenatal vitamin with DHA

NatureMade Prenatal Multi+DHA

• Price: $
• Type: softgel
• Count: 90
• Dose: 1 softgel
• Certifications: USP-verified, GMP-certified
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (cyanocobalamin), C, D, E, K, calcium, folate (folic acid), iodine, iron, magnesium, omega-3 (DHA and EPA), zinc

USP, short for United States Pharmacopeia, is a third-party certification org that grants its seal of approval to brands that meet its strict quality standards. These prenatals are USP-verified, AND they’re extremely inexpensive — one of the least expensive options on this list. Double-win!

This softgel also contains DHA and eicosapentaenoic acid (EPA), another important omega-3 fatty acid. That’s right — 1 capsule and you can cross off tons of essential nutrients.

One thing to note, though, is that this supplement doesn’t include the most bioavailable version of certain nutrients, like vitamin B12. It also contains a form of iron (ferrous fumarate) that is more likely to cause GI issues like constipation. But still, if you’re pinching pennies, this is an amazing option.

Best gummy prenatal vitamin (and organic!)

Garden of Life mykind Organics Prenatal Multi Organic Fruit + Vitamin Chews

• Price: $$
• Type: gummy
• Count: 120
• Dose: 4 gummies
• Certifications: GMP-compliant, certified organic, non-GMO, vegan, gluten-free, and kosher
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, chromium, folate, manganese, selenium, zinc

Prefer gummies? These gummies are immaculately sourced with organic whole-food ingredients and the equivalent of nine whole fruits in each bottle. However, a full dose is 4 gummies — which may get old after 9 months, but could be more than worth it if you have a difficult time with giant prenatal pills.

It also contains folate, which isn’t as bioavailable as folic acid or L-5-MTHF. But folate is the form found in whole foods like vegetables, so it makes sense that this whole-food gummy features it.

Reviewers love these gummies too, and say that the taste is great. But be careful with shipping: Like any gummy, they may melt if shipped in hot weather.

Best prenatal vitamin with iron

Klaire Labs Prenatal and Nursing Formula

• Price: $$
• Type: capsules
• Count: 90
• Dose: 3 capsules
• Certifications: GMP-compliant
• Ingredients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, calcium, choline, chromium, copper, folate (L-5-MTHF), iodine, iron, magnesium, molybdenum, selenium, zinc

Klaire Labs is a favorite brand among dietitians and other healthcare professionals who recommend supplements on the reg. These vitamins undergo stringent third-party testing, as well as in-house testing, so you can trust that the bottle contains exactly what the label states.

We picked this as our best prenatal with iron because it contains 100 percent of your daily iron needs. It also contains chelated iron (aka Ferrochel), which is supposed to be more bioavailable and less constipating than other forms of iron.

Many reviewers love these prenatals but some say that they smell bad. Which is fair enough — what doesn’t smell bad when you’re pregnant??

Best vegan prenatal vitamin

Mary Ruth’s Prenatal & Postnatal Liquid Multivitamin

• Price: $$
• Type: liquid
• Count: 32 servings
• Dose: 1 tablespoon (tbsp.)
• Certifications: GMP-compliant
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, calcium, choline, chromium, folate (folinic acid), iodine, magnesium, manganese, selenium, zinc; ginger root, hesperidin, trace minerals

Our first liquid option, this prenatal is great for the vegans out there. It’s also a rare vegan formulation that contains choline, which is a huge plus. For first-tri (or beyond) nausea and morning sickness, it also contains stomach-soothing organic ginger root extract.

Reviewers like it waaay more than pills but say that the consistency is surprisingly thick. It’s also a bit more expensive than other liquid prenatals.

Best prenatal vitamin for nausea

Ancient Nutrition Ancient Multi Prenatal

• Price: $$
• Type: capsule
• Count: 90
• Dose: 3 capsules
• Certifications: GMP-compliant
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, calcium, chromium, folate (L-5-MTHF), iodine, iron, magnesium, manganese, selenium, zinc; Traditional Chinese Medicine (TCM) blend: chicken bone broth, organic ginger root extract, organic cinnamon bark extract, beef bone broth, bovine liver, wild hake roe

This prenatal from Ancient Nutrition may be the best of both worlds — made from whole-food ingredients with highly bioavailable forms of the included nutrients. It also includes a TCM herb blend for added support:

• ginger root extract to help with nausea
• cinnamon bark extract, which has anti-inflammatory properties
• chicken and beef bone broth are a good source of collagen, plus key nutrients like iron, zinc, boron, calcium, selenium, potassium, magnesium, and phosphorus
• bovine liver — a good source of vitamin A, B12, folate, iron, zinc, copper, and purine
• wild hake roe is rich in omega-3 fatty acids

Reviewers love this prenatal, and it’s got great reviews — although the daily dose consists of 3 fairly large capsules. Note: It can sell out regularly, so check the listings on the reg to see if it’s up.

Best iron- and iodine-free prenatal vitamin

Best Nest Wellness Mama Bird Prenatal Multi+ Iodine and Iron Free

• Price: $$
• Type: caplet
• Count: 30
• Dose: 1 caplet
• Certifications: GMP-certified
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin, adenosylcobalamin), C, D, E, K, calcium, choline, chromium, copper, folate (L-5-MTHF, folinic acid), magnesium, manganese, molybdenum, selenium, zinc; ginger root, chamomile, probiotics, digestive enzymes

According to Swick, iron is not a necessity — especially if your iron status looks A-OK after a blood test. Additionally, some people with thyroid health concerns need a prenatal that’s free of added iodine. This one is free of iodine and iron but still made with high quality methylated nutrients that are easy for your body to absorb.

It also contains ginger root and chamomile for nausea, plus probiotics and digestive enzymes for an added gut health boost.

The price is not cheap but the reviews are spectacular. Parents-to-be love these vites!

Best prenatal vitamin with probiotics

New Chapter Advanced Perfect Prenatal

• Price: $$
• Type: tablet
• Count: 96
• Dose: 3 tablets
• Certifications: GMP-compliant, certified non-GMO, gluten-free, kosher
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (cyanocobalamin), C, D, E, K, calcium, chromium, copper, folate (methylfolate), iodine, iron, magnesium, manganese, molybdenum, selenium, zinc; herb and breast support blend, ginger, turmeric

Fermented? Yes, fermented. This supposedly helps your body absorb the nutrients better, and means that there are also healthy, pregnancy-safe probiotics chillin’ in each of these little tablets too. But don’t get any funny ideas about putting your current prenatal vitamins in a fermenting jar — just buy these prefermented ones and reap the benefits.

Reviewers love these vitamins, and it seems like New Chapter is really open to customer feedback — after a few complaints about the use of folic acid, the folate in these vitamins now comes from both methylfolate and fermented folic acid.

Easiest to swallow prenatal vitamin

Advanced Nutrition by Zahler Mighty Mini Prenatal

• Price: $
• Type: softgel
• Count: 90
• Dose: 1 softgel
• Certifications: GMP-certified
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, copper, chromium, folate (L-5-MTHF), iodine, iron, selenium, zinc, DHA

Is taking your prenatal yet another chore you just want to be able to breeze through with minimal interruption to your day? Can’t blame you there, and we’ve got a great pre for you! Mighty Mini, or MM for short, contains everything you and baby need in one tiny, easy-to-swallow softgel. Bonus: It even contains active vitamin A! One and done.

While reviewers love the convenient size, some complain that they can cause the dreaded fish burps.

Best prenatal vitamin with whole-food ingredients

Garden of Life Vitamin Code Raw Prenatal Capsules

• Price: $$$
• Type: capsule
• Count: 90
• Dose: 3 capsules
• Certifications: GMP-compliant, certified non-GMO, gluten-free, kosher
• Nutrients: vitamins A, B1, B2, B3, B5, B6, B7 (biotin), B12 (methylcobalamin), C, D, E, K, chromium, folate, iodine, iron, manganese, molybdenum, selenium, zinc

While the packaging just screams EXTRA to us, the Vitamin Code Raw Prenatal (also from Garden of Life) has a huge following. Just call it the premier-natal (with a premium-natal price tag).

It’s made with whole-food ingredients (and tells you on the label exactly what each ingredient is sourced from). Like our other Garden of Life pick, it contains folate instead of folic acid or L-5-MTHF. But we love the addition of digestive enzymes to help your body break down the vitamins and minerals and absorb them more fully.

Among the many positive reviews, the only major complaint was regarding the number of pills. One dose is 3 pills daily but they should be spread throughout the day to maximize absorption — so you really can’t check “take prenatal” off your to-do list until that third pill of the day.

Stick to nutrients you actually need

Basically every prenatal should have methylated folate or folic acid — that’s nonnegotiable. Experts also recommend that every pregnant person takes vitamin D.

Choline and DHA are two other nutrients that pregnant people often need more of but they’re not in every prenatal. It might be a good idea to chat with a healthcare pro to determine whether these are an absolute necessity for you.

Other vitamins you’ll often find in prenatals are other B vitamins (especially vitamin B12), vitamin A, iron, iodine, calcium, and magnesium.

Experts typically don’t recommend supplementing these vitamins unless you have a known deficiency. Some people (like people with certain diet restrictions, who take certain medications, or have heavy periods) are more prone to deficiencies, so ask a healthcare pro for a blood test to determine where you might be lacking.

Look for highly absorbable forms of nutrients (that are easy for you to take)

Like Swick mentioned earlier, look for formulations designed to be highly bioavailable and easy to use and absorb.

For folate, look for folic acid, folinic acid, or 5-methyltetrahydrofolate (5-MTHF). For vitamin B12, look for methylcobalamin.

If you have the MTHFR polymorphism (read more on that here), it’s important to take methylated vitamin forms (like 5-MTHF and methylcobalamin) because your body isn’t able to convert certain vitamins (vitamin B12 and folate) to their active forms.

If you don’t know whether you have the MTHFR polymorphism, chat with a healthcare pro to see if genetic testing would be a good idea for you. Otherwise, there’s no harm in taking methylated vitamin forms just in case.

Quality

Supplements aren’t regulated by the FDA in the same way that drugs are, so you kinda have to play Nancy Drew when you’re shopping for a prenatal vite.

At a minimum, look for brands that follow current Good Manufacturing Practices (cGMP), which are standards set forth by the FDA designed to ensure the purity, quality, and strength of dietary supplements. Some companies take it a step further and receive third-party certification to prove they follow GMPs.

Other brands might also get certifications from organizations like USP. This certifies that a product contains what the brand says it contains, does not contain contaminants, and will break down and release into the body.

Lastly, some brands also get certifications like Non-GMO Project Verified, USDA Organic, vegan, kosher, and gluten-free. These certifications give you an extra level of assurance that a brand’s claims about its products are legit.

Don’t forget about vitamin type

This might seem obvious but don’t buy a hockey puck-sized prenatal if you HATE swallowing pills.

Consider what you like and what you’re able to tolerate during your pregnancy, keeping in mind that there are tons of gummy and liquid options available now.

Also, if you’re prone to forgetting about restocking your supply, consider a subscription like Persona, Care/of, Perelel, or Ritual.

Be aware of pricing

Remember, you’ll need to shell out enough moolah for *at least* a 9-month supply of these vitamins. If budget is a concern, know that even the less expensive prenatal options will still provide the nutrients you and your baby need.

Here are some of the benefits of taking prenatals:

• Provides nutrients despite your appetite (or lack thereof). The first tri is always a doozy. When we weren’t constantly nauseous, the only things we could stomach were carbs, carbs, and more carbs. Give us all the french fries, plz — but actually don’t, because if we see that much food at one time, we’re gonna vom. So, despite the roller coaster that is your appetite during pregnancy, your prenatal provides a consistent and reliable source of nutrients.
• Helps prevent health concerns in baby. We’ve already talked about folate and developmental issues for a fetus, but there are other health concerns caused by a lack of nutrients too — although their cause may be a bit harder to pinpoint in some cases after the baby is born. Regardless, it provides what your baby needs to keep them growing.
• Keeps your body healthy while baby grows. Growing a baby is demanding, and when the placenta finds itself a little short of something, it will just straight up take that from the birthing parent’s body to make sure the little one gets what it needs. A prenatal helps ensure that you’ve got what you need and baby’s got what they need. “Optimizing the mother’s nutritional status with key micronutrients is critical to ensuring her body is resilient during and after pregnancy,” Swick explains.

It’s always a good idea to talk with a healthcare professional before starting a prenatal vitamin.

As we mentioned earlier, some nutrients aren’t necessary unless you have a deficiency — and a doctor can order tests to help you determine specific nutrients you should supplement.

If you’re currently taking a prenatal vitamin, you should also consider making an appointment with your OB if you start experiencing any uncomfortable side effects. The two nutrients that cause the most trouble are some forms of iron (gastrointestinal discomfort, nausea, constipation) and magnesium (diarrhea). Omega-3s can also cause stomach issues, bad breath or taste in your mouth, and reflux.

Do I need to take a prenatal vitamin?

If you’re pregnant, definitely. Pregnancy puts a lot of demands on your body, including increased needs for certain vitamins and minerals. Prenatals are specifically designed with this in mind, and may even help to reduce your baby’s risk of developmental issues for a fetus or health concerns.

Additionally, prenatals are perf for pre- and post-pregnancy support.

When is the best time to take a prenatal vitamin?

This one really depends. If your prenatal contains iron, it may cause tummy woes — esp if you take it on an empty stomach. Generally, taking a vitamin with food is best — regardless of which meal that is for you. When in doubt, follow the instructions on the product packaging or ask your OB-GYN during your next visit.

Are there any side effects of taking prenatal vitamins?

There can be. Nausea and digestive upset are most common, and typically iron is the culprit. It can be pretty hard on the stomach.

Additionally, if your prenatal contains DHA from fish oil, you may get a case of the fishy burps every once in a while. NBD, just a little gross — just like almost everything else when you’re pregnant (speaking from experience, here).

Can I get the same nutrients from my diet?

Technically, yes — but that would require a lot of planning and, TBH, a lot of salads and animal protein. (Two things that we absolutely despised during our pregnancies.)

Don’t get us wrong, you absolutely should strive for a balanced and healthy diet for you and your tater tot but it’s still a good idea to take a prenatal to ensure all of your nutritional bases are covered.

Can I take prenatal vitamins if I’m vegetarian or vegan?

Definitely. In fact, many prenatals are at least vegetarian, if not vegan-friendly. To remove all doubt, look for one that’s certified vegan — somewhere on the label, it will have a “V” inside of a circle.

Some nonvegan ingredients to watch out for include fish oil, as well as softgel capsules — sometimes they’re made from bovine collagen instead of plant-based ingredients.

Can I take a prenatal vitamin if I’m not pregnant?

For sure. In fact, Swick recommends starting a good prenatal to support your fertility even in the planning stages. (You know, the fun part *wink*)

Prenatals also provide a good nutritional foundation for postpartum recovery, so your OB-GYN or other healthcare professional might advise you to at least “finish the bottle” after baby is born.

Supplements are also important if you’re nursing. If you’re lacking in certain nutrients, then your babe is too. Research suggests supplementing with calcium, magnesium, zinc, vitamin C, vitamin D, iron, folate, and omega-3s to support milk production, postpartum healing, and newborn development. Vitamin A is also recommended — but again, only if you have a known deficiency. Many prenatals fit the bill for this but you can also take a postnatal instead.

Finally, some people swear up and down that prenatals are the absolute best vitamins for hair, skin, and nail health. While your hair and nails tend to be pretty fab during pregnancy due to the power of hormones, you’ll have to see for yourself if prenatals help the trend continue.

Your prenatal is there to cover all the gaps in your diet for both your and your baby’s optimal health. Choose one that’s priced affordably for you and that considers your pregnancy and postpartum needs, in addition to baby’s health. And, make sure the one you pick has the nutrients you need (including 400 mcg of folic acid or 5-MTHF) in highly bioavailable forms that you can actually stand to swallow.