What to Look for in a Prenatal Vitamin
Finding the best quality prenatal vitamin shouldn’t be a challenge, but it often can be. Not all supplements are created equal. With so many different options being marketed to pregnant women, it can be hard to weed out the superior from the mediocre when it comes to quality and sourcing.
While we always recommend a food-first approach to supporting a healthy pregnancy, we also want to empower women to make informed decisions about prenatal vitamins by understanding what nutrients are most beneficial during pregnancy.
If you want to know which nutrient rich foods we recommend to support a woman’s body and her baby during pregnancy, you can read our article on that here.
The reality is that even with the most nutrient-dense diet, the nutritional demands on a woman’s body during pregnancy are high. Coupled with a world full of environmental toxins and depleted nutrients in our soil and food, oftentimes it’s important to fill in the nutrient gaps with a prenatal supplement to support maternal health and fetal development.
In this article, we’re going to look at which nutrients are the most beneficial during your pregnancy and share a few of our top recommended products with you.
Folate (Not Folic Acid)
Why It Matters: Folate is the natural form of vitamin B9, essential for baby’s brain development and reducing the risk of neural tube defects. You might commonly see prenatal supplements list folic acid on the label. This is the synthetic form, and may not be metabolized efficiently by all women, especially those with MTHFR gene variants.
What to Look for on the Label: Instead look for L-5-methyltetrahydrofolate (L-5-MTHF) or folinic acid on the label, which are bioavailable forms of folate. Bioavailable simply means that it is more easily absorbed and used by the body.
Key tip: Look for "folate" on the label, not "folic acid."
Methylated B Vitamins
Why They Matter: Methylated forms of B vitamins (like B6, B12, and folate) are more easily absorbed and used by the body (aka more bioavailable), especially for women with genetic variants affecting methylation. During pregnancy, they are crucial for supporting a mother’s energy levels, reducing nausea, and promoting fetal brain and nervous system development.
What to Look for on the Label:
Methylcobalamin, adenosylcobalamin or Hydroxocobalamin for B12
Pyridoxal-5-phosphate (P5P) for B6
Key Tip: Even if you don’t have or you’re not sure if you have methylation issues, it's still beneficial to opt for methylated B vitamins.
No Iron (Flexibility to Supplement Separately)
Why it matters: Not all women need supplemental iron during pregnancy, and excess iron can cause digestive issues like constipation. Choosing a prenatal without iron allows women to supplement only if needed, based on their individual iron levels. There’s also the fact that even if your prenatal vitamin has iron in it, you might not be absorbing it. Calcium also blocks iron absorption and having the two in the same product is contradictory.
What to Look for on the Label: Look for prenatals labeled “iron-free” and consult with your healthcare provider to determine if iron supplementation is necessary.
Key Tip: You may be able to get plenty of dietary iron from eating nutrient-dense foods like beef liver, or taking desiccated beef liver or spleen capsules. Don’t forget to consult your healthcare provider first!
Magnesium (Not Oxide)
Why it Matters: Magnesium can be incredibly beneficial during pregnancy. Most commonly it’s recommended for keeping bowels regular. However, this mineral also supports muscle relaxation, reduces leg cramps, and promotes restful sleep. It’s also critical for building fetal bones and regulating maternal blood sugar. The problem is that most forms of magnesium (like magnesium oxide) primarily have a laxative effect and can be harsh on the stomach lining, causing cramping, bloat and pain.
What to Look for on the Label: Magnesium glycinate or malate are better absorbed and gentler on the stomach compared to magnesium oxide. These forms will be more helpful for promoting relaxation and sleep, as well as reducing leg cramps. Consider magnesium citrate if your primary concern is mostly pregnancy-related constipation.
Key Tip: If your prenatal lacks magnesium, consider adding a separate supplement in a bioavailable form (as listed above) suited to your specific pregnancy needs.
Vitamin K2
Why it Matters: Vitamin K2 helps guide calcium to the bones and teeth while preventing it from depositing in arteries or soft tissues. It’s crucial for fetal bone and dental development and maternal cardiovascular health.
What to Look for on the Label: Menaquinone-7 (MK-7), the most bioavailable and effective form of K2.
Key Tip: Vitamin K2 works synergistically with vitamin D, so look for a prenatal that includes both.
Other Nutrients to Consider
Choline: Supports fetal brain and nervous system development. Look for at least 100 mg or more.
Iodine: Essential for thyroid health and fetal brain development.
DHA (Omega-3): Not always included in prenatal vitamins but critical for fetal brain and eye development. Look for separate supplementation if needed. Cod liver is a great option.
Calcium: Often excluded from prenatals due to its size, but essential for bone health. Ensure you're getting enough from your diet or separate supplementation.
Our Top 3 Supplement Recommendations
Seeking Health Optimal Prenatal: A comprehensive prenatal packed with bioavailable nutrients, including methylated B vitamins and folate. Ideal for those looking for a high-quality, all-encompassing option.
Needed Prenatal Capsules: Offers flexibility with an iron-free formula, making it perfect for women who need personalized iron supplementation. Includes choline, folate, and other essentials.
Seeking Health Prenatal Essentials: A budget-friendly choice with key nutrients like folate and methylated B vitamins. Great for women looking for a simple yet effective prenatal option.
These recommendations ensure there’s an option to suit various needs and budgets.
You can purchase these supplements through our online supplement dispensary. You’ll automatically save a small percentage at checkout as well!
Conclusion
Because we know that the nutrient demands on a woman’s body during pregnancy are much higher than normal, finding the right prenatal vitamin to suit your specific pregnancy needs can go a long way in supporting your body and your baby.
Ideally, this is a high quality prenatal vitamin that includes folate (not folic acid), methylated B vitamins, magnesium (not oxide), and vitamin K2.
Remember to read labels carefully and always consult with your healthcare provider to tailor your prenatal vitamin to your bioindividual needs.
