Prenatal Vitamins: What Should Be In Them & How To Choose The Right One

Research has found many pregnant women aren’t getting enough of certain critical nutrients, including calcium, iron, folate, potassium, magnesium, choline, and vitamins D, C, A, E, B6, and K – but how do you know if you’re not getting enough of these nutrients? And what do you do if you are deficient? We’re sharing everything you need to know. 

What’s important to remember is that all essential nutrients are important to healthy functioning and a healthy pregnancy — in their correct amounts. Most of us are able to get those nutrients from our natural diet, supported by folate and Vitamin D supplementation from a prenatal vitamin. However, every person and every pregnancy is unique. Make sure to discuss your unique nutritional needs with your healthcare professional to be certain you're getting everything you and your baby need.

Nutrients & the recommended amounts you need in your prenatal vitamin 

Recommended amounts listed below are according to the American College Of Obstetrics and Gynecology (ACOG) in the US. 

Folate / Folic acid 

Recommended amount during pregnancy: 600mg per day

What is folate / folic acid? 

Folic acid is a man-made B vitamin that maintains healthy cell growth and development throughout the body. You might have heard of its natural form, folate.

It’s thought that folic acid helps to boost good heart health by improving blood flow, and research shows that taking supplements can help regulate high blood pressure and reduce the risk of heart disease (pretty cool right?!).

Why is folic acid important during pregnancy? 

Folic acid is critical for baby’s overall development, DNA synthesis, and producing red blood cells, folate is the natural form of the B vitamin while folic acid is the synthetic form found in supplements. In the UK, the Royal College of Obstetrics and Gynecology recommends that women have 400mcg of folic acid. 

Some studies show that if every woman took a folic acid supplement every day before getting pregnant and during early pregnancy, up to 70% of NTDs could be prevented. On top of that, a review of over 6,000 women found supplementing daily with folic acid reduced the risk of neural tube defects in baby and women experienced no negative side effects. 

Natural sources of folate/folic acid: 

Some high-folate foods include Brussels sprouts, asparagus, avocados, broccoli, and leafy greens like spinach. 

What to know when buying prenatal supplements: 

Folate is the name for the natural form of this nutrient, but you'll see it listed as folic acid in any supplemental form. It’s recommended to start getting this vitamin from the moment you start trying to conceive up until you are at least 12 weeks pregnant. If you weren't taking folic acid prior to your pregnancy, don’t worry — just start taking it daily as soon as you know you’re pregnant and are able to do so.

Vitamin B6

Recommended amount during pregnancy: 1.9mg per day

What is vitamin B6?

Vitamin B6 is critical for your baby’s brain development and helps form new blood cells and support nervous system development! Research shows that around 90% of women are not meeting the Estimated Average Requirement (EAR) through food and supplements.

Why is vitamin B6 important during pregnancy? 

Vitamin B-6 (pyridoxine) plays a part in your growing baby's brain and nervous system development. It can also help ease pregnancy symptoms of nausea and vomiting.

Natural sources of Vitamin B6: 

Whole-grain cereals, bananas, nuts, and beans

What to know when buying prenatal supplements: 

Vitamin B6 can be prescribed for the treatment of nausea and vomiting during pregnancy, but it’s not common for your doctor to prescribe more than what’s in your prenatal vitamin. 

Vitamin B12

Recommended amount during pregnancy: 2.6mcg per day

What is Vitamin B12? 

This vitamin goes along with folic acid for its nervous system support and the prevention of neural tube defects such as spina bifida. If you’re a vegetarian, B vitamins can be harder to get in your diet alone, and supplementation is recommended.

Why is vitamin B12 important during pregnancy? 

Alongside folic acid, it’s thought that vitamin B-12 helps to prevent birth defects such as spina bifida and defects that affect the spine and central nervous system.

Natural sources of Vitamin B12: 

Milk, poultry, and fish

What to know when buying prenatal supplements: 

There’s currently no strong evidence that women with a varied diet need to take a vitamin B12 supplement during pregnancy. Speak to your doctor before taking a B12 supplement. 

Vitamin D 

Recommended amount during pregnancy: 600 IU per day

What is vitamin D?

Vitamin D, aka “the sunshine vitamin”, is produced naturally by our bodies when exposed to sunlight! It’s critical for the health of you and your growing baby — but it's not always easy to get the recommended amount through your daily diet or lifestyle. It's estimated 50% of the global population isn't regularly getting enough of the sunshine vitamin which is why supplementing during pregnancy is so important.  

Why is vitamin D so important during pregnancy? 

It helps the body absorb and utilize calcium to grow bones and teeth, support a healthy immune system, and support cellular division for baby’s optimal growth and development. It even supports healthy skin and eyesight!

Natural sources of Vitamin D: 

Salmon, tuna, fortified milk and cereals, and whole eggs contain Vitamin D. Sunlight, however, is the best way to get Vitamin D naturally.

What to know when buying prenatal supplements

In supplement form, you’ll often see Vitamin D amounts listed in IU's (international units), which is based on the biological activity of each substance.

Vitamins C & E

Recommended amounts during pregnancy:
Vitamin C = 85mg per day
Vitamin E = 2-30 mg/day

What is Vitamin c? 

We usually think of our immune system but vitamin C is critical for keeping our cells protected and healthy, while also supporting bone growth and overall development. It helps your body to absorb iron properly, especially from non-heme iron sources from plant-based foods! One study showed that over ⅓ of women weren’t getting adequate Vitamin C in their diets.

What is vitamin E? 

Vitamin E helps maintain healthy skin and eyes, and strengthens your body’s immune system. 

Are vitamins C&E important during pregnancy? 

During pregnancy, Vitamin C helps you and your baby make collagen for your tendons, bones, and skin. Vitamin E helps your body to create and maintain red blood cells, healthy skin and eyes, and strengthens your natural immune system. 

Natural sources of Vitamin C:  

Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes

Natural sources of Vitamin E: 

Sunflower seeds, nuts, almonds, spinach, and healthy plant oils

What to know when buying prenatal supplements

In most cases, there is no need to supplement either of these nutrients, as they are easily obtained in healthy amounts from a balanced diet. However, this could vary from person to person, so it’s best to discuss this with your doctor.

Iron

Recommended amounts during pregnancy: 27mg per day

What is iron? 

Your body uses iron to produce hemoglobin, which supplies oxygen from your lungs around your entire body.

Why is iron important during pregnancy? 

Iron is the most common nutrient deficiency in the world, and potentially 40% of pregnant women because your blood volume increases by 45% during pregnancy. 

You may have heard that iron deficiency anemia in pregnancy can lead to complications for both the mother and the fetus, and it's definitely a condition that needs close monitoring. However,  researchers found that over 25% of women were actually exceeding the Tolerable Upper Intake Level for iron. 

Natural sources of iron: 

Lean beef and poultry, fish, beans and lentils, and dark leafy greens

What to know when buying prenatal supplements

It's actually best to avoid iron supplements unless you've been screened for anemia and prescribed them by your doctor, as they can lead to diarrhea, constipation, or gastric irritation - things you don't need more of in pregnancy! Additionally, getting too much of a single nutrient can inhibit the absorption of other vitamins and minerals. Of course, you can always increase your iron intake through your diet. 

Calcium

Recommended amount during pregnancy: 1000mg per day

What is calcium?

Calcium is an important vitamin and is responsible for helping build bones and keep teeth healthy, regulating muscle contractions, including your heartbeat, and making sure your blood clots normally. 

Why is calcium important during pregnancy? 

Calcium supports way more than baby’s bones and teeth, but also their muscles, nerves, and heart! Adequate calcium intake during pregnancy is also important in the prevention of preeclampsia. 

Natural sources of calcium: 

Milk, cheese, and other dairy foods, green leafy vegetables, soya drinks with added calcium

bread and anything made with fortified flour

What to know when buying prenatal supplements:

You should be able to get enough calcium through your diet during pregnancy, so you usually don’t need a calcium supplement unless it is recommended by your doctor. 

Iodine

Recommended amount during pregnancy: 220mg per day

What is iodine? 

Iodine is a mineral that’s critical for thyroid health. 

Why is iodine important during pregnancy? 

Iodine helps to develop baby’s nervous system, which is how baby will move around and experience the world! 

Natural sources of iodine: 

Cows' milk and dairy products, eggs, sea fish, and shellfish

What to know when buying prenatal supplements: 

Iodine may not be included in every prenatal vitamin, so be sure to consume iodine-rich foods, especially if you’re limiting your salt intake (as much of our iodine comes from iodized salt!)

Choline 

Recommended amount during pregnancy: 450mg per day

What is choline?

According to recent research, 92% of women in the US are not getting adequate choline.

Why is choline important during pregnancy? 

Choline is another nervous system supporter and helps to support baby’s brain and spinal cord development. 

Natural sources of choline:  

​​Egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, legumes (beans, peanuts), milk, yogurt, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage), and sunflower seeds

What to know when buying prenatal supplements: 

Most prenatal vitamins don’t include choline, and you may be able to get enough choline by eating a varied diet. If you are concerned, talk to your doctor and ask for a recommended prenatal supplement that does contain choline. 

Vitamin A 

Recommended amount during pregnancy: 0.6mg a day (for all women aged 19-64)

What is vitamin A? 

Vitamin A, also known as retinol, helios to keep your immune system work properly, helps your vision in dim light and has a role in keeping skin and the lining of some parts of the body, such as the nose, healthy. 

Why is vitamin A important during pregnancy? 

Vitamin A is incredibly important for the healthy development of your baby's major organs and bones, as well as the establishment of healthy vision. Plus, Vitamin A will be very important for you leading up to birth as it's crucial for postpartum tissue repair!

Natural sources of Vitamin A: 

 Sweet potatoes, carrots, spinach, kale, and cantaloupe. 

Having large amounts of vitamin A can harm your baby. So if you're pregnant or thinking about having a baby, it’s recommended that you do not eat liver or liver products, such as pâté, because these are very high in vitamin A.

What to know when buying prenatal supplements: 

It’s recommended that you avoid taking supplements that contain vitamin A (NHS, UK) as animal sources (retinol) have been shown to be teratogenic, meaning they can disrupt fetal development, leading to birth defects or even miscarriage. 

So what's the solution? It's simple - look for plant sources of Vitamin A  (carotenoids), which are easily obtained through your diet.

How to choose the right prenatal supplement for you

• Pay attention to those nutrient labels and make sure levels are helping you reach your recommended amount without exceeding it

• If you take more than one supplement, avoid doubling up on nutrients and aim for each nutrient's recommended daily amount

• Speak to your doctor about prenatal supplements that might be recommended for you and your pregnancy

If you’ve found results from clinical trials that prove other multivitamins to be beneficial, keep in mind that some of the results may not be applicable to you, as the trials could have been taken in foreign countries, under different circumstances and various environmental pressures. 

When it comes to multivitamins consult with your doctor and be empowered by what you've learned to make informed decisions that are best for your unique situation. 

If you have any questions, drop them in the comments & we’re here to help. 

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