The Best Prenatal Vitamins, Tested by Expectant Moms
In a nutshell:
Based on expert medical advice, a survey of 200 members of The Bump community and rigorous product testing, we chose TheraNatal Complete Prenatal as the overall best prenatal vitamin. It stood out for its comprehensive ingredient list, meeting (and exceeding) ACOG’s benchmarks with 25 essential vitamins and minerals plus separate DHA/EPA capsules.
As soon as you get that positive pregnancy test, chances are you’ll start looking for a prenatal vitamin (if you aren’t taking one already). When I got pregnant with my first baby, I knew that regular prenatal supplements would be crucial to my health as well as baby’s. As Irogue Igbinosa, MD, a board-certified ob-gyn and a maternal-fetal medicine physician at Stanford Medicine Children’s Health tells us, “Daily prenatal vitamins supplement a balanced and nutritious diet as your body evolves during pregnancy to accommodate a growing fetus.”
But not all supplements are developed equally and not all good prenatal vitamins are easy to swallow, easy to stomach or easy to understand. To save you endless Google searches and fishy burps, I, along with my colleague and fellow expecting mom Janelle Leeson, personally tested 16 prenatals from leading brands. We included capsules, liquid and powdered vitamins and solicited feedback from real-world testers.
After compiling testing data, we narrowed down our top picks for the best prenatals for every expecting parent along with expert-backed advice and answers to commonly asked questions.
We extensively researched the market to create a shortlist of 16 top-rated prenatal vitamins to test. From there, we took the following steps:
- My colleague and I each tested prenatal vitamins throughout our second and third trimesters. We supplemented robust research and expert insight by evaluating the ingredients list, ease of use, taste, side effects, dosage, value for money and overall quality of the vitamins.
- We consulted four ob-gyns, a certified nurse midwife and a prenatal nutritionist to understand essential nutritional factors and safety considerations to keep top of mind. In keeping with their advice, we only considered vitamins that get at least half their vitamin A content from beta carotene.
- We followed nutritional recommendations from the American College of Obstetricians and Gynecologists (ACOG), the Mayo Clinic and the US Centers for Disease Control and Prevention (CDC).
- We reached out to The Bump community and surveyed almost 200 people who were either currently expecting or had recently given birth and asked for their recommendations and experiences with specific prenatal multivitamins.
- Because no two pregnancies are the same, we scoured forums and message boards and read user reviews to find out how these prenatal vitamins performed for expectant moms across the country.
Editorial integrity is at the heart of everything we publish. Read more about how The Bump develops our product reviews.
Overall best prenatal vitamin
- 25 essential nutrients in only three pills
- Reasonable price per daily serving
- Helps with nausea
- Robust quality assurance
- Iron may cause digestive upset
- Not vegan
Packing 25 essential nutrients in only three pills, with good levels of all 10 vitamins recommended by ACOG, and enough B6 to help reduce nausea, TheraNatal Complete Prenatal is our top pick for the duration of pregnancy. Not only does this prenatal check a lot of boxes, it’s third-party tested and certified for content accuracy, so you know you can trust every dose with your health and baby’s.
Ingredients
Out of all the prenatal vitamins tested, this one scored the highest in its ingredient makeup, covering all of the recommended vitamins and minerals for a healthy pregnancy. That list includes every nutrient recommended by ACOG, as well as DHA, EPA and methylfolate (5-MTHF), an alternative form of folate that may be easier to absorb.
TheraNatal Complete Prenatal is tested and certified by the National Sanitation Foundation (NSF), which means the amounts listed on the label are accurate and there are no harmful contaminants.
How easy is it to take?
We like that this multivitamin comes pre-packaged in daily doses—everything baby and mom need is in three pills. Janelle didn’t have to worry about sorting vitamins or forgetting an important pill, even with pregnancy brain fog. And while the up-front price is high, you get a three-month supply, so the price per day is more reasonable than the sticker price makes it seem.
If you’re looking for a vegan prenatal, this one’s not for you, but the contaminant-free fish oil is a bonus for fish-eaters. It’s made from sustainably-caught Alaska pollock, an affordable and low-mercury choice that's International Fish Oil Standards-certified. And if you're worried about fishy flavor, our tester Janelle reported that “this vitamin had no notable flavor, smell or aftertaste—great for moms who may be scent-sensitive during pregnancy.” While the added B6 in this prenatal vitamin can be helpful in reducing nausea, the type of iron used (ferrous fumarate) can cause digestive upset in some, although Janelle tells us “I’m happy to report that I didn't experience any side effects during testing.”
Number of servings: 91 | Serving size: 3 pills | Key ingredients: Folate (5-MTHF), choline, vitamin A (100% beta carotene), all vitamin B variations, vitamin C, vitamin D, calcium, iron, iodine, DHA, EPA, vitamin E, vitamin K, magnesium
Our product tester says:
“I love that this vitamin is so comprehensive, yet I only need to swallow three pills. Plus, the NSF certification and the research that went into developing this prenatal gives me peace of mind.”
Best budget-friendly prenatal vitamins
- Affordable with a diverse range of nutrients
- Includes expert-recommended folic acid dose
- Can be purchased in bulk
- One dose per day
- No choline
- May taste or smell fishy to some
Janelle started taking these soft-gel capsules from NatureMade before she became pregnant, for the price tag and the quality of the vitamin. “You can get these vitamins in bulk for a price that works out to less than 16 cents a day,” she tells us. That's a steal for a prenatal that covers almost all the essentials: folic acid, omega fatty acids, calcium, iron, magnesium, vitamin E, vitamin B12 and vitamin D3—key nutrients to look for when choosing prenatal vitamins, says Sara Twogood, MD, a board-certified ob-gyn in Los Angeles and co-founder of Female Health Education.
Ingredients
NatureMade is one of the better prenatals with folic acid, the form of vitamin B9 most often recommended by the CDC and ACOG. Each capsule contains 800 micrograms, which Twogood notes is an effective dose to help prevent neural tube defects. In fact, it covers almost all of ACOG’s recommended ingredients—the one strike against it is its lack of choline. If you choose this vitamin you’ll want to find an alternate source for this essential ingredient.
That said, overall, NatureMade contains a good range of vitamins within the recommended range and at great value. Vitamins are USP tested and verified, with wild-caught cod used as the source of DHA. So, even if you decide to buy a separate choline supplement, it’s still a budget-friendly prenatal option that doesn’t compromise on ingredient quality.
How easy is it to take?
Twenty-four percent of our survey respondents used this prenatal multivitamin during their pregnancies. Between the softgel design and the fact that you only need to take one pill a day, the expectant moms we spoke to praised this prenatal as easy to swallow—both in size and cost. While some respondents reported a fishy smell or taste, Janelle never experienced that in the seven months she took it daily.
Number of servings: 60 to 150 | Serving size: 1 capsule | Key ingredients: Folic acid, vitamin A (100% beta carotene), all vitamin B variations, vitamin C, vitamin D, calcium, iron, iodine, DHA, EPA, magnesium, zinc
Our product tester says:
“They offer a good range of vitamins and are of good quality.”
Our community says:
I love that they have everything I need in a prenatal, but they’re also affordable and easy to find at stores. – Meredith, mom of two and The Bump survey respondent
This is a good range of ingredients in doses that suit my needs. The pills were not too large and easy to swallow. – Amanda, expectant mom and The Bump survey respondent
Best prenatal vitamins for first-trimester nausea
- Easy-to-digest iron in a separate pill
- High dose of B6 to help with nausea
- Pre-packaged daily dosing in a compostable bag
- Vegan-friendly and gluten-free
- May have an algae taste
- Requires taking three pills daily
- Lower choline content
If you’re experiencing morning sickness, taking prenatal vitamins can be far from enjoyable. And while iron is essential (especially in the second and third trimesters), it can make pregnancy nausea worse. True to its name, The Gentle Prenatal by Bird&Be pairs a gentle form of iron with high levels of B6 to make stomaching a prenatal pill easier.
Ingredients
Some forms of iron are easier on the stomach than others and if early pregnancy hormones are already causing nausea and constipation, Lucy Chapin, a certified nurse midwife and founder of Mad River Birth and Wellness, says “it’s worth looking for a gentler iron formula, such as iron bisglycinate.” The Gentle Prenatal contains exactly this along with 40 mg of B6 to help soothe nausea (ACOG recommends 10–25 mg of vitamin B6 three or four times a day to treat nausea and vomiting in pregnancy). And if you still can't stomach it, the iron is in a separate pill that you can save for when your first trimester nausea has passed.
Overall, this prenatal focuses on eight essential vitamins only—folic acid and 5-methylfolate (5-MTHF), B6, B12, D3, DHA, iron, vitamin C and choline (with choline levels lower than the recommended daily amount)—so you may consider switching to a more comprehensive multivitamin prenatal once you’re feeling better. The Gentle Prenatal is also free from vitamin A which could be a plus for moms-to-be worried about ingesting too much.
How easy was it to take?
Tester Jannelle liked that Bird&Be is as eco-friendly as they are digestion-friendly. The three-pill multipack comes in a compostable daily packet. The DHA source is marine algae, which is a high-quality, vegan option. However, she noted a strong algae taste from the DHA, which may be a bit off-putting if you’re already feeling nauseous.
Number of servings: 30 | Serving size: 3 capsules | Key ingredients: Folic acid, folate (5-MTHF), choline, vitamin B6, vitamin B12, vitamin C, iron, DHA
Our product tester says:
“The gentle iron in a separate iron pill option is brilliant for managing nausea. It might not be a complete prenatal for the whole pregnancy, but it's a great choice for getting essential nutrients when barely anything else stays down.”
Our community says:
I like the range of ingredients and the packaging. – Stephanie, expectant mom and The Bump survey respondent
Best prenatal vitamins for vegans
- High level of choline
- Contains the gentle formulation of iron
- Clean Label Project verified
- Mint-flavored capsules
- High cost per day
- Only available online
Recent research indicates that choline may be just as important for fetal neurodevelopment as folic acid. “The tricky thing is most prenatal vitamins are not adding enough (ideally you are getting around 400mg daily),” says Chapin. “Eating eggs is the best way to get adequate choline. So if you are vegan, it is even more essential to supplement with choline.” The prenatal vitamins from Beli are the only vegan supplement we tested that includes 400 milligrams of choline per dose. “Choline is a crucial nutrient during pregnancy,” says Weiss. “It supports fetal brain development, reduces the risk of neural tube defects, aids in placental function, and may help lower the risk of preeclampsia and preterm birth.”
Ingredients
While Beli’s vitamins are also well fortified with 5-MTHF, vitamin D and iodine, and cover most of the ingredients recommended by ACOG, they don’t contain omega-3 fatty acids or calcium, so if you go with Beli prenatal vitamins, you may want to pay attention to your diet to ensure you get enough of these essential nutrients.
This supplement also contains the gentle form of iron, ferrous bisglycinate, which is easier for sensitive pregnant stomachs to digest (and at good levels for vegan moms-to-be who might need a boost to the iron intake). Plus, their high level of B6 can help ease nausea during any trimester but especially early on in pregnancy.
How easy was it to take?
These capsules have a minty flavor, which may or may not be a plus, depending on your taste preferences. I generally prefer an unflavored vitamin, but I found the mint refreshing and better tasting than the chalky flavor you sometimes get from capsules. I had no issues taking these throughout my pregnancy, and appreciate that the serving size is a reasonable three capsules per day.
Number of servings: 30 | Serving size: 3 capsules | Key ingredients: Folate (5-MTHF), choline, vitamin B6, vitamin B12, vitamin C, vitamin D, iron, iodine, biotin
Our product tester says:
“They're high quality and contain the right forms of iron, 5-MTHF, and a lot of vitamin D, which are all great inclusions in a prenatal.”
Best trimester-specific prenatal vitamins
- Trimester specific
- No-nausea formulation
- Subscription options available
- Expert recommended
- Requires taking 5 pills daily
- 18 to 22% of the recommended daily choline level
- High price point
Nutritional needs change throughout pregnancy to match your baby's development. Perelel stands out for its stage-specific prenatals developed by obstetricians and maternal-fetal medicine doctors to meet the needs of each pregnancy stage.
“I really love Perelel,” Chapin told us. “They have been so thoughtful and evidence-based with their ingredients. Their trimester-specific nutrients have adequate amounts of thyroid-supporting nutrients (which can be taxed during pregnancy) and also consider things like anti-nausea.”
Ingredients
All three trimesters, to different degrees, cover the full range of ingredients recommended by ACOG. The 1st Trimester Prenatal Pack includes an additional folate capsule to support neural development as well as a higher B6 and ginger capsule to help ease pregnancy nausea and morning sickness. Their 2nd Trimester Prenatal Pack contains added calcium and magnesium capsules to ease muscle cramps and build your growing baby’s strong teeth and bones. As you near the end of your pregnancy, the third-trimester pack includes a probiotic for gut health.
It would be great if this prenatal provided increasingly more iron as the trimesters progress, which might help counteract mom’s naturally declining blood iron levels. Instead, you’ll get 15 milligrams in each trimester. That said, the Perelel pills are formulated with ferrous bisglycinate, the gentle form of iron, and our tester didn't experience any side effects. We also appreciate that the supplement has undergone third-party testing. Better yet, Perelel does “triple testing” (raw material testing, production testing, and third party testing),” says Chapin. Plus, it’s formulated with high-quality ingredients, including vitamin A from beta carotene and wild-caught anchovies and sardines for DHA and EPA.
How easy was it to take?
These pills come in pre-portioned sachets that are great for travel and helping ensure you swallow everything you need for the day without counting doses or remembering what to take.
While the prenatal left Janelle with burps reminiscent of vanilla protein powder, she says she prefers that over fishy burps any day. She also found that switching to nighttime dosing prevented noticeable burping.
Number of servings: 30 | Serving size: 5 capsules | Key ingredients: Folate (5-MTHF), choline, vitamin A (100% beta carotene), all vitamin B variations, vitamin C, vitamin D, calcium, iodine, iron, DHA, magnesium, zinc
Our product tester says:
“While there are a lot of pills to take, the daily packets make dosing easy. The container keeps them organized and the packaging is eco-friendly.”
Our community says:
I like the range of vitamins, and the quality of the ingredients. – Cassandra, mom of one and The Bump survey respondent
I like the range and sourcing of the ingredients. – Hannah, expectant mom and The Bump survey respondent
Best powdered prenatal vitamin
- Easily dissolved, no clumping
- High portion of choline
- Subscription options available
- Expert recommended
- No iron
- No DHA
- Energizing; not recommended within five hours of going to bed
Whether you’re sensitive to textures and flavors or have trouble swallowing pills, this powder prenatal from Needed could be a pregnancy game changer. Two scoops of the formula offer 26 essential nutrients. Just blend it into smoothies, coffee or, if you need inspiration, check out the brand’s yummy recipe recommendations online.
Ingredients
Needed covers many of ACOG’s recommended ingredients, but notably doesn’t include any iron. This makes sense if you mix the powder with dairy in your coffee or a smoothie since the calcium may inhibit iron absorption. To meet your iron needs, consider taking a separate iron supplement at a different time of day.
It does, however, stand out on choline, with 400 mg per dose, making it one of Chapin’s favorite prenatals. “I love that this powder can be mixed into a smoothie and doesn’t give you weird burps or gagging issues!” she said.
How easy was it to take?
Needed keeps its powder sugar-free by using monk fruit extract as a natural sweetener. Suzy Lipinski, MD, a board-certified ob-gyn, tells us, “minimizing added sugar is beneficial” during pregnancy. The result is a taste and texture similar to vanilla protein powder—slightly chalky but not unpleasant. “It blended well into my morning mixed berry smoothie,” says Janelle. “Though I didn't love it in my morning coffee. I might try mixing it into yogurt next.”
Number of servings: 30 | Serving size: 2 scoops | Key ingredients: Folate (5-MTHF), choline, vitamin A (50% beta carotene, 50% retinyl palmitate), vitamin B6, vitamin B12, vitamin C, vitamin D, calcium, iodine, vitamin E, vitamin K, magnesium, zinc
Our product tester says:
“If someone is looking for a complete multivitamin that they can mix into a drink rather than pill form, this is a great option.”
Our community says:
I like the quality ingredients and third-party testing. – Ashtyn, expectant mom and The Bump survey respondent
Best liquid prenatal vitamins
- Liquid may be easier for some people than pills
- Impressive nutrient panel of 22 nutrients
- Fresh, citrusy flavor
- Vegan and organic
- Contains 100% DV of vitamin A, which may be too much for some people
- No iron or omega-3 fatty acids
- Requires refrigeration
Not everyone can face swallowing pills, especially during pregnancy. That’s when a liquid prenatal like this citrusy supplement from Pink Stork can come in handy. It’s loaded with 22 nutrients essential for a healthy pregnancy in a quick-to-absorb form that’s easy on the stomach.
Ingredients
This liquid prenatal has an impressive nutrient panel, packing your full daily recommended value of vitamins D, C and B6, plus folate in 5-MTHF form (which the body can use more readily). Pink Stork also contains 100 percent of your daily vitamin A from beta carotene (1,300 mcg RAE)—a plant-based form considered safe in pregnancy. While higher than the ACOG’s 770 mcg benchmark, Ob-gyn Gill Weiss, MD, tells us that unlike preformed vitamin A which is more readily absorbed (and because of that, much more potent), “beta carotene is converted to active vitamin A in the body as needed, which reduces the risk of toxicity.” In other words, the label amount looks high, but it’s how easily the body can absorb and use it that determines its potency.
While you won’t get omega-3s or iron from this supplement, it is fortified with a whole food nutrient blend that includes aloe vera juice and extracts from various fruits and vegetables. There’s little evidence that this collection of extracts is guaranteed to have a specific beneficial effect on mom or baby, but they’re all recognizable ingredients derived from plants (something we can all stand to consume a little more of, pregnant or not).
How easy was it to take?
Though I’ve been sensitive to certain tastes during pregnancy, especially anything too sweet, I enjoyed the flavor and texture of this liquid vitamin. It’s fruity and not cloying, but you can also dissolve the liquid in water or juice or blend it into a smoothie–you won’t even know it’s there.
Pink Stork comes in a standard bottle with a twist cap that's perfectly easy to dole out. The only drawback is it has to be refrigerated upon opening so it’s not the most travel-friendly prenatal. On the plus side, the slightly viscous texture helps prevent spills while the one-tablespoon-sized serving is reasonable and easy to get down.
Number of servings: 32 | Serving size: 1 tablespoon | Key ingredients: Folate (5-MTHF), choline, vitamin A (100% beta carotene), vitamin B6, vitamin B12, vitamin C, vitamin D, calcium, iodine, vitamin E, magnesium, zinc, thiamin, riboflavin, niacin, biotin,
Our product tester says:
“I'd recommend this liquid prenatal to anyone who prefers to drink their vitamins rather than swallow pills. It tastes good enough to enjoy daily and has ample amounts of essential nutrients for pregnancy.”
Prenatal Vitamin Comparison Chart
| Overall best prenatal vitamin | Best budget-friendly prenatal vitamins | Best prenatal vitamins for first-trimester nausea | Best prenatal vitamins for vegans | Best trimester-specific prenatal vitamins | Best powdered prenatal vitamin | Best liquid prenatal vitamins | |||
|---|---|---|---|---|---|---|---|---|---|
Overall Best TheraNatal Complete Prenatal | NatureMade Prenatal Multivitamin Multi + DHA Softgels | Bird&Be The Gentle Prenatal | Beli Women Prenatal Vitamins | Perelel 1st, 2nd, and 3rd Trimester Packs | Needed Prenatal Multi Powder | Pink Stork Liquid Prenatal + Postnatal | |||
| Price | $$ | $ | $$ | $$$ | $$$ | $$$ | $$ | ||
| Dosage | 2 Tablets and 1 softgel | 1 softgel | 3 capsules | 3 capsules | 5 capsules | 2 scoops | 1 tablespoon | ||
| Third-party testing | |||||||||
| Vegan | |||||||||
| Gluten-free | |||||||||
| Buy NowRead Full Review | Buy NowRead Full Review | Buy NowRead Full Review | Buy NowRead Full Review | Buy NowRead Full Review | Buy NowRead Full Review | Buy NowRead Full Review |
People often ask: “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 Twogood. As with most things related to pregnancy and parenting, what works for one person may not be a great fit for another. 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,” Twogood 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.
Choosing the top prenatal vitamin involves personal preference—and some research. While even the best prenatal multivitamins out there may not meet all of the nutrient recommendations, talk to your doctor about your primary needs and choose one that best addresses them.
Prescription vs. over-the-counter prenatal vitamins
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,” 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.”
With a nutritious diet, you’ll likely already be getting a lot of the vitamins and minerals necessary during pregnancy. That means that you shouldn’t have to depend on your prenatal vitamins to provide 100 percent of the daily recommended allowance for these nutrients—after all, the best over the counter prenatal 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 defects like spina bifida.
Understanding folic acid
You may have heard two terms come up when it comes to prenatal vitamins: folic acid and folate. Both are forms of vitamin B9, but folate is a naturally occurring form of vitamin B9, commonly found in foods like asparagus, leafy greens or lentils. Folic acid is a synthetic form of folate commonly used in supplements.
Simple, right? Get your folate from food, and look for folic acid in supplements.
Well, hang on: when you digest folate, it turns into a form called 5-MTHF. Some supplements use 5-MTHF instead of folic acid, because it’s more readily available for the body to use, and because a common genetic variation known as MTHFR leaves some people with trouble absorbing folic acid. “People are not routinely tested for MTHFR polymorphism, but you can presume that roughly half of the population has an MTHFR gene mutation,” says Chapin.
Which one should you use? Chapin recommends 5-MTHF, telling us “it’s what I personally took as a pregnant midwife.” She acknowledges, however, that there’s debate on the subject and that the CDC and ACOG still recommend folic acid. “ I presume everyone will be recommending methylfolate in the years to come. Clinical guidelines often take time to catch up with research!”
If you do choose folic acid, look for a minimum of 600 micrograms (0.4 milligrams) per ACOG, though Twogood recommends a slightly higher dose of 800 micrograms (0.8 milligrams) or 1,000 mcg (1 milligram) for overweight or obese patients. Igbinosa adds, “For people with a previous pregnancy affected with a neural tube defect, additional folic acid—often 4,000 micrograms (4 milligrams)—is suggested. Please talk to your doctor if you have questions or concerns.”
Generally speaking, those folic acid numbers are about 60 percent of what you need for 5-MTHF. For instance, the 1,334 micrograms of 5-MTHF in TheraNatal is the equivalent of about 800 micrograms of folic acid.
Other nutrients to look for
In addition to folic acid, Twogood recommends that you look for DHA and EPA in your prenatal vitamin. These omega-3 fatty acids help brains develop and function at their best. “Omega 3 also has been shown to reduce the risk of preterm birth,” comments Twogood. To support a baby’s healthy neurodevelopment, 800 milligrams of DHA is recommended, either within your prenatal vitamin or taken as a separate pill. Food sources of omega-3s include flaxseed, broccoli, cantaloupe, kidney beans, spinach, cauliflower and walnuts.
Moreover, there are nine more essential vitamins and minerals that ACOG says you need during pregnancy, which are listed below. (Aim for the minimum levels included here, but if your vitamin falls short, plan accordingly to get the rest from your diet.)
- Choline. “I love that more prenatal vitamins are adding this critical nutrient into their formulas!” says Chapin. Choline is key for development of baby’s brain and spinal cord as well as helping the placenta function properly. “Experts recommend that you get 450 milligrams of choline each day during pregnancy”, according to ACOG. Depending on the prenatal vitamin you pick, you can always introduce more choline into your diet through beef liver, eggs, cow’s milk, soy products and peanuts.
- Iron. Iron helps red blood cells deliver oxygen to your fetus. It’s also used to supply extra blood that you and baby need during pregnancy. But anemia is very common in pregnancy. “The maternal and fetal iron demands are high,” Chapin tells us. You can find it in meat, fish, poultry and milk but “it is rare that someone is able to get enough iron from diet alone, especially in the third trimester, and especially for a vegan or vegetarian…. iron in a pill form can help fill that gap.” During pregnancy, ACOG recommends an extra dose for a total of 27 milligrams a day, which is present in many prenatal vitamins (with the exception of prenatal gummies).
- Calcium. Calcium helps support baby’s bone and teeth development (and prevents 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 for a total of 1,000 milligrams for moms between the ages of 19 and 50. Other sources include cow’s milk, cheese, yogurt, sardines and dark green leafy vegetables.
- 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. “Vitamin D can be very difficult to get from food alone,” says Chapin. “And unless you are getting daily adequate sunshine, which can be hard at certain latitudes, you may need to supplement.” The ACOG daily recommended amount for adults is 600 IU, but most prenatal vitamins have about 400 IU. To help you boost your levels to the recommended daily amount, fortified milk, fatty fish such as salmon and sardines are all good food sources.
- Iodine. This mineral is essential for the development of a healthy brain and nervous system. Iodine is also critical for the production of maternal and fetal thyroid hormones too. The ACOG recommends 220 micrograms per day. You can also consume iodine from iodized salt, dairy products, seafood, meat, fortified bread and eggs.
- Vitamin C. To promote healthy gums, teeth and bones in baby, the ACOG recommends taking 85 milligrams of vitamin C a day. Many of the prenatal vitamins in our list meet this, but citrus fruit, broccoli, tomatoes and strawberries are reliable food sources.
- Vitamin B6. In addition to helping form red blood cells, vitamin B6 is great for the nausea that can plague moms to be. ACOG recommends 1.9 milligrams a day.
- Vitamin B12. For a healthy nervous system and red blood cells, expecting moms should consume 2.6 micrograms of B12 a day, according to the ACOG. This is covered by most prenatals, and you can eat your B12 in the form of meat, fish, poultry and dairy products.
- Vitamin A. Last but not least, vitamin A is another key component when it comes to prenatal supplements. “[It’s] essential for fetal skin, vision (eyesight) and [the] immune system,” says Igbinosa. She advises pregnant women between the ages of 19 and 50 to consume the daily recommended amount for adults, which is 770 micrograms. You can also find vitamin A naturally in carrots, sweet potatoes and dark leafy greens.
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.
You may have been warned against vitamin A during pregnancy only to find that many top prenatal vitamins contain exactly that. We asked Weiss to weigh in.
“Vitamin A plays a vital role in numerous bodily functions, including cell growth and differentiation, immune function and vision,” Weiss tells us. “It is especially crucial for the development of the fetus, particularly during [organ formation] in the first trimester.” What matters is the form of vitamin A:
- Provitamin A (such as beta carotene), found in plant-based foods, is converted by the body into the active form.
- Preformed vitamin A (such as retinol, retinal, and retinyl esters), found in animal-based foods, is readily absorbed by the body.
“Beta carotene is generally considered a safer option, as the body converts only what it needs into the active form of vitamin A,” explains Weiss. Unlike preformed vitamin A, the risk of toxicity is low since you can’t over-convert.
Most prenatals with vitamin A contain beta carotene, while some may include preformed vitamin A. Weiss tells us a balanced combination of both can help meet the nutritional needs of you and baby “while minimizing the risk of vitamin A toxicity.” That said, you want to avoid taking too much during pregnancy. Out of an abundance of caution, we only recommended prenatal vitamins that are either free of vitamin A or get at least 50% of their vitamin A content from beta carotene.
Frequently Asked Questions
Are there side effects to taking prenatal vitamins?
When taking prenatal multivitamins, you may experience some side effects. While these are specific to each capsule, common symptoms include nausea and vomiting. “Other potential side effects include constipation, bloating, a change in stools or general GI discomfort,” says Igbinosa. To work around these potential issues, Twogood suggests trying out a few different brands and formulations before pregnancy, so you can find one that sits well with you.
Is it okay to switch prenatal vitamins during pregnancy?
“Yes,” answers Twogood, “but check with your healthcare provider to make sure it’s still adequate for you.” Igbinosa agrees, saying, “Yes, however, it’s important to make sure you are [still] getting the general necessary ingredients.”
When should you stop taking prenatal vitamins?
“This varies,” says Twogood. “I usually recommend it throughout the pregnancy. After delivery, I make individual recommendations to patients depending on their underlying health concerns, breastfeeding status, and longer-term pregnancy planning.” If you’re breastfeeding, Igbinosa recommends that you continue to take your pre- or postnatal vitamin of choice.
Does it matter if you miss a day or two?
Don’t worry too much about it. “Sometimes, this can happen, and it’s okay,” Igbinosa reassures. But don’t try to make up for missing one day by taking two the next. “Following the dosing instructions on your prenatal bottle/prescription is essential. Prenatal vitamins are made for daily use, and a double dose the next day can cause potential harm.”
Can prenatal vitamins help you get pregnant?
“Although some of the studies are inconsistent, there is evidence to suggest prenatal vitamins with a balanced diet may help benefit natural fertility,” Igbinosa says. With that in mind, if you’re experiencing fertility issues, Igbinosa and Twogood both advise contacting your doctor or an obstetrician/reproductive endocrinologist to understand what will work best for you and/or your partner moving forward.
Are there health risks if you take too much vitamin A or D?
Too much vitamin A—above 10,000 IU daily or 25,000 IU weekly—“poses a risk for congenital disabilities and anomalies in early development,” according to Igbinosa. She advises women who are pregnant or trying to conceive to speak with their healthcare provider if they believe their diet may include a high amount of vitamin A-rich foods, specifically liver and liver products.
Igbinosa advises moms-to-be to consume the recommended daily amounts for adults, which are 770 IU and 600 IU respectively. You may already be getting some (or most) of these allowances through your diet, so check with your healthcare provider to determine how much you need to add to your daily intake.
Are there health risks if you take too much folate?
“Taking greater than 1,000 micrograms (1 milligrams) of folic acid is not recommended unless a patient has a history of a child with a neural tube defect (spina bifida),” advises Lipinski. While autism is multifactorial and therefore difficult to make a direct correlation to increased folic acid intake, according to Rikki Baldwin, MD, a board-certified ob-gyn at Memorial Hermann Health System, research indicates prenatal vitamins exceeding 1,000 micrograms of folic acid could be related to an increase in the risk of autism.
Why are prenatal vitamins not FDA-approved?
Long story short, vitamins and supplements don’t require FDA approval to be sold and marketed. While the federal agency governs medications and drugs, supplements don’t fall into this realm. “However,” says Igbinosa, “federal law requires all companies manufacturing prenatal vitamins to meet safety standards and include ingredient labeling.” Twogood further explains that it’s “difficult to ‘prove’ that some proprietary blend of prenatal vitamin has a direct positive effect on a pregnancy because there are so many variables that go into a healthy pregnancy.”
While prenatal vitamins might not be FDA-approved, you can look for certifications like ones from the NSF and United States Pharmacopeia (USP), and third-party testing to indicate the vitamins meet safety and ingredient standards, Lipinski says.
About the writer:
Lizzy Briskin is a freelance writer and product reviewer focused on parenting, food, wellness, and travel. Her work has appeared in Real Simple, Women’s Health, Shape, Self, Good Housekeeping, and other outlets. She’s thrilled to be expecting her first baby (a daughter) this year.
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:
Irogue Igbinosa, MD, FACOG, is a board-certified ob-gyn and a maternal-fetal medicine physician at Stanford Medicine Children’s Health. She graduated from the University of Houston and earned her medical degree from Baylor College of Medicine. Igbinosa then completed her residency in obstetrics and gynecology at Louisiana State University School of Medicine Baton Rouge.
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.
Lucy Chapin, CNM, is a certified nurse midwife and founder of Mad River Birth and Wellness. She offers holistic health coaching for preconception, pregnancy, birth, and postpartum.
Suzy Lipinski, MD, is a board-certified ob-gyn at and medical director at Pediatrix Medical Group in Denver, Colorado. She received her medical degree from the University of Iowa and completed her OB/GYN residency at the University of Iowa.
Gil Weiss, MD, is an ob-gyn based in Chicago and Northbrook, Illinois. He’s a graduate of the University of Toronto in Canada, and attended medical school at the Technion-Israel Institute of Technology in Haifa, Israel. He completed his residency at the University of Illinois at Chicago.
Carley Mendes is a prenatal nutritionist and the founder of the website Oh Baby Nutrition.
Rikki Baldwin, DO, is a board-certified ob-gyn at Memorial Hermann Health System. After graduating with her bachelor’s degree from Brown University, Baldwin completed her medical degree at the Texas College of Osteopathic Medicine at the University of North Texas Health Science Center in Fort Worth. She then completed her obstetrics and gynecology residency at Saint Joseph Mercy Oakland Hospital in Pontiac, Michigan.
American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, June 2023
National Institutes of Health, Vitamin B6, June 2023
National Institutes of Health, Choline. June 2022
BMC Medicine, Effects of maternal folic acid supplementation during the second and third trimesters of pregnancy on neurocognitive development in the child.. March 2021
ACS Omega, Iron Absorption: Factors, Limitations, and Improvement Methods, June 2022
Mayo Clinic, Mayo Clinic Minute: How much calcium do you need?, April 2018
Nutrients, Excess Folic Acid Supplementation before and during Pregnancy and Lactation Alters Behaviors and Brain Gene Expression in Female Mouse Offspring, December 2021
The Bump September 2023 Survey. Editors conducted a survey of 200 new parents from among The Bump community, and asked for feedback and insight on the prenatal vitamins they used.
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