Here Are The Nutrients That Should Be In Your Prenatal Vitamin

Reviewed May 2022

If you’re trying to conceive or are currently pregnant, you might be thinking: do I really need to be taking a multivitamin? What nutrients are most important? Which types should I avoid?

The short answer is: a prenatal vitamin is definitely an important part of your healthy nourishment before, during, and even after pregnancy. There are a few nutrients that we aren’t always likely to get enough of from our natural diet and lifestyle, which are critically important to baby’s healthy development.

If you want to dive into the details, The British Medical Journal (BMJ) published an article a few years ago that’s still the best summary of the current guidance on prenatal multivitamin supplementation. They include the evidence to back it up as well as an outline of what’s in (and what shouldn’t be in) a prenatal multivitamin. To make your life a bit easier, we've provided you with a breakdown of everything you need to know from that article.

Before we jump in, it’s important to note that a healthy, balanced diet should get you most of the vitamins and minerals you need to sustain a healthy pregnancy. A prenatal multivitamin should not take the place of a healthy, balanced diet — it is only meant to support your natural diet to make sure you’re getting enough of the key nutrients you and your baby need.

For all of our U.K. mums, it's important to know that you may be able to get your prenatal vitamins for free on the Healthy Start scheme! 

Two nutrients that should be in your prenatal vitamin

There are two nutrients that really should be in your prenatal vitamin — as the rest most individuals are able to get from a balanced diet. Folate and Vitamin D are the key nutrients that often require supplementation for most pregnancies.

1. Folate

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.

Why is folate/folic acid so important? Folic acid is critical in promoting healthy neural development for your baby (and preventing spina bifida). Since this stage of neuro-development occurs primarily in your first trimester, this is the time when you want to make sure you're getting enough of it.

Recommended daily amount: 600 mcg

Natural sources of folate: Peas, beans, orange juice, spinach, and wholegrain cereals and breads.

2. 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. About 1 billion people globally are believed to be deficient in Vitamin D. 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.

Why is it so important? Vitamin D helps build your baby’s bones and teeth, while also promoting a healthy gut and immune system by boosting calcium absorption. It even supports healthy skin and eyesight!

Recommended daily amount: 600 IU’s or 15 mcg

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.

Other important nutrients in your prenatal vitamin (and diet overall!)

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.

Below, we’ve listed 3 of the other nutrients that can require additional supplementation in pregnancy and may be present in some prenatal vitamins, as outlined by the BMJ's most recent report.

Iron 

Your blood volume increases up to 50% during pregnancy, so you’ll require more of this nutrient, as low iron levels can be more common because of this. 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, it's 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

Natural sources of iron: Lean beef and poultry, fish, beans and lentils, and dark leafy greens

Vitamins C and E 

Research has shown that taking these supplements doesn’t affect the risk of pre-eclampsia and other complications, making them generally safe in a multivitamin. However, 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. Again, this could vary from person to person, so it’s best to discuss this with your doctor.

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

Vitamin A 

This nutrient tends to get a lot of negative press, as animal sources (retinols) have been shown to be teratogenic, meaning they can disrupt fetal development, leading to birth defects or even miscarriage. Do make sure that any supplements or multivitamins that you take do not contain retinol versions of Vitamin A.

However, 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!

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

Natural sources of Vitamin A: Sweet potatoes, carrots, spinach, kale, and cantaloupe

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, make sure to read labels carefully, consult with your doctor, and be empowered by what you've learned to make informed decisions that are best for your unique situation.

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