How to Choose the Best Prenatal Vitamins

As soon as you get that positive pregnancy test, chances are you’ll immediately start the hunt for a prenatal vitamin—that is, if you aren’t taking one already. After all, prenatal vitamins are crucial to your baby’s health, and yours too. Your body needs nutrients to grow a whole new person, and prenatal vitamins make sure you’re getting the good stuff. But walk into any pharmacy or vitamin store, and you’ll find entire walls filled with options, making the task of choosing the best prenatal vitamins tricky. Here’s what you should be on the lookout for.

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How to Choose the Best Prenatal Vitamins

Wondering what are the best prenatal vitamins out there? Really, it’s a bit of a trick question. “There isn’t one ‘best’ prenatal vitamin,” says Sara Twogood, MD, an ob-gyn at the University of Southern California. As with most things related to pregnancy and parenting, what works for one person may not be a great fit for you. Women respond to supplements differently. “Some patients may have their nausea alleviated by using gummies, while another may feel more nauseous because of the smell or taste of the gummies,” she says. Some people prefer to stick with a strict vegan prenatal, while others may be turned off by a certain texture or aftertaste. “Depending on a variety of individual factors—or just good experience—your doctor may recommend one in particular,” she adds.

Prescription vs over-the-counter prenatal vitamins

If you’re trying to decide between an over-the-counter versus prescription prenatal vitamin, keep in mind that the essential ingredients are usually the same in each, though prescription prenatal vitamins sometimes contain extra nutrients, such as additional omega-3s or iron. “An over-the-counter whole-food multivitamin is a wise choice for the vast majority of pregnant women,” says Carley Mendes, a prenatal nutritionist and founder of the website Oh Baby Nutrition. “Further supplementation is best advised on an individual basis, as everyone’s needs are unique,” she adds. “Your healthcare provider may advise prescription supplementation if you have specific deficiencies or disorders.”

Essential nutrients to look for

With a nutritious diet, you should already be getting a lot of the vitamins and minerals necessary during pregnancy—which means that you shouldn’t have to depend on your prenatal vitamin to provide 100 percent of the daily recommended allowance for these nutrients. (After all, the vitamins are meant to supplement, not substitute, healthy eating habits.) Prenatal vitamins also aren’t legally required to provide a minimum level of those nutrients either, since they aren’t regulated by the FDA. “The doses may vary, but the key ingredients won’t vary drastically,” notes Twogood.

So what should the best prenatal vitamins include? The most important nutrient in a prenatal vitamin, according to Twogood, is folic acid, which has been shown to dramatically decrease the risk of neural tube defects like spina bifida. Make sure the label includes folic acid as well as the other key nutrients listed below. (Aim for the minimum levels included here, but if your vitamin falls short, get the rest from your diet.)

Folic acid: Look for a minimum of 400 micrograms, though Twogood recommends a slightly higher dose of 800 micrograms or 1 milligram for overweight or obese patients.

Iron: Iron helps carry oxygen to your organs and tissues, and during pregnancy you need an extra dose for a total of 27 milligrams a day, which is present in most prenatal vitamins, according to the American College of Obstetricians and Gynecologists (ACOG).

Calcium: Calcium helps support baby’s bone development (and prevent osteoporosis for you). Most prenatal vitamins contain 200 to 300 milligrams of calcium, according to the Mayo Clinic, but you’ll need to get more from your diet.

Vitamin D: Vitamin D works in tandem with calcium to help baby’s bones and teeth develop. It’s also essential for healthy skin and eyesight. Most prenatal vitamins have about 400 international units of vitamin D.

DHA: DHA is an omega-3 fatty acid that helps our brains function at their best. To support baby’s healthy brain development, 800 milligrams of DHA is recommended, either within your prenatal vitamin or taken as a separate pill.

These are the biggies for prenatal vitamins. “For specific scenarios, like vegetarians, vegans or patients with certain medical disorders, ob-gyns may recommend specific doses of other vitamins,” Twogood adds.

The Best Prenatal Vitamins

Choosing the top prenatal vitamin involves personal preference—and a little research. “Patients should read the labels to compare, and bring the label to their doctor’s office if they have any questions,” Twogood advises. To help you get started, we’ve rounded up some of the best over-the-counter prenatal vitamins to consider. While some supplements may not meet all the nutrient recommendations, talk to your doctor about your primary needs and choose one that best addresses them.

About the experts:

Carley Mendes, is a prenatal nutritionist and the founder of the website Oh Baby Nutrition.

Sara Twogood, MD, FACOG, is a board-certified ob-gyn in Los Angeles and co-founder of Female Health Education. She’s also the author of Ladypartsblog.com, which covers topics relating to fertility and pregnancy, and the founder of FemEd, a program designed to empower females through health education.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Plus, more from The Bump:

Prenatal Vitamins: Benefits and Side Effects

8 Benefits of Exercise During Pregnancy

Maternal Health: 9 Ways Pregnant Women Can Stay Safe and Healthy