How to Choose Prenatal Vitamins—and Why They’re So Important

Content medically reviewed by Brandi Strong, MD

Good nutrition is always important to help you stay healthy. But when you’re pregnant, this becomes even more essential, both for you and your growing baby. Taking prenatal vitamins helps ensure you get the proper amount of vital nutrients to stay healthy and support your baby’s development.

“Even if you eat a healthy diet, taking prenatal vitamins daily is very important for both mothers and their babies,” said Dr. Brandi Strong, OB/GYN at Essentia Health. “It can sometimes be difficult to make sure you get enough of certain vitamins and minerals through diet alone. A prenatal vitamin fills in any gaps and ensures your body receives what it needs to keep you and your baby healthy throughout your pregnancy.”

Choosing the Right Prenatal Vitamin

When deciding which prenatal vitamin to take, look for certain key nutrients. These include –

• Calcium. This helps build strong teeth and bones for your baby.
• Choline. Your baby needs this for proper brain and spinal cord development.
• Folic acid. This vitamin supports the development of your baby and the placenta, while helping to prevent birth defects.
• Iodine. This is important for your baby’s brain development.
• Iron. Your body produces extra blood during pregnancy. Iron helps make blood and deliver oxygen to the fetus. It also prevents you from becoming anemic, which can lead to complications.
• Vitamin A. This essential vitamin helps your baby’s skin and vision and promotes bone growth.
• Vitamin B6. In addition to helping with red blood cell creation, this vitamin helps your body use carbohydrates, fat, and protein.
• Vitamin B12. This also helps form red blood cells and is essential for the function of the nervous system.
• Vitamin C. This boosts bone and tooth strength and encourages healthy gums.
• Vitamin D. This vitamin also helps with bone strength, eyesight, and healthy skin.

“Usually, a supplement that has iodine, folic acid, and iron—three essential nutrients for a healthy pregnancy—also contains the other vitamins and minerals you need,” Dr. Strong said. “But be sure to read the label carefully before purchasing your prenatal vitamin. Your provider can help you sort through all the options and determine the option that will be best for you and your baby.”

If you are trying to become pregnant, it’s a good idea to start taking prenatal vitamins prior to conceiving. As always, you should consult your provider prior to starting a new vitamin or supplement to confirm the frequency and dosage right for you.

Why Is Folic Acid Important?

Folic acid is an essential B vitamin that helps your body create healthy new cells. Although the terms folic acid and folate are often used interchangeably, there is a difference: folate is found naturally in certain foods, such as beans, citrus fruit, and green, leafy veggies. Folic acid is the synthetic (man-made) version of folate in dietary supplements and fortified foods.

While everyone needs folic acid, it becomes especially important during pregnancy. Folic acid helps prevent neural tube defects, which affect the baby’s spinal cord and brain.

The neural tube is a slim channel that closes off near the end of the first month of pregnancy. The upper part of the tube forms the baby’s brain and skull, and the lower part helps with the creation of the backbones and spinal cord. If the neural tube fails to close properly, neural tube defects can happen. Spina bifida is one of the most common.

During pregnancy, you should get 600 micrograms of folic acid every day. While you get some from foods such as dark leafy greens and enriched bread, you should take a prenatal vitamin that contains at least 400 micrograms every day during the first three months of pregnancy. Your provider might recommend continuing to take folic acid throughout your entire pregnancy.

“Ideally, you should try to start taking folic acid a month before becoming pregnant, although this can sometimes be hard to predict,” Dr. Strong said. “If you have a child who has a neural tube defect and are planning to become pregnant, you should take a separate folic acid supplement of 4 milligrams every day for three months before becoming pregnant, as well as at least the first three months after.”

Do You Need Other Vitamins in Addition to Your Prenatal Vitamin?

In general, try to avoid taking extra doses of nutrients contained in your prenatal vitamin. High amounts of certain vitamins can sometimes be harmful to your baby. Your provider will provide guidance on any extra supplements or nutrients you may need.

Another supplement your provider might suggest taking is omega-3 fatty acids. These healthy fats, which you can get from eating many types of fish, such as salmon, mackerel, and sardines, help your baby’s brain develop properly. You can also get omega-3 fatty acids from other foods, such as flaxseed, chia seeds, walnuts, soybean and canola oils, and some fortified foods such as eggs, milk, yogurt, and juice.

If you don’t eat fish or other foods that contain omega-3 fatty acids, your provider might recommend taking an additional supplement along with your prenatal vitamin.

Side Effects of Prenatal Vitamins

The iron in prenatal vitamins can cause constipation. Because hormonal changes during pregnancy can also cause constipation, this can be an issue for some pregnant women. But this should not deter you from taking your vitamins. To prevent constipation, you can –

• Drink lots of water.
• Get regular exercise, such as walking, yoga, or swimming.
• Eat foods with plenty of fiber, including whole grains, fruits, veggies, and beans.

You can also talk to your provider about taking a stool softener.

“Your provider is always here to answer any questions that come up during your pregnancy, no matter how big or small,” Dr. Strong said. “The goal is to help you stay as comfortable as possible while having a healthy, successful pregnancy.”