Pregnancy is a time of extraordinary change for the body. Among the many things to expect while expecting, there is a radical shift in nutritional needs for both the mother-to-be and her baby, which is where the best prenatal vitamins come in.
“During pregnancy, nutrition is so important because it is what fuels you and your baby,” explains Dallas-based ob-gyn Jessica Shepherd, MD. “When we give our bodies the fuel it needs, it’s able to support us so much better. It allows you to be much more functional and aids in reducing health risks during your pregnancy. Good nutrition and appropriate supplementation also promotes healthy development for the baby.”
The Best Prenatal Vitamins, According to Vogue:
- Best Overall: Perelel Prenatal Support Packs, $58
- Best Powder: Needed Prenatal Multi Powder, $70
- Best Capsules: Ritual Prenatal Multivitamin, $39
- Most Gentle: Movita Prenatal Vitamin, $45
- Best Drugstore: Nature Made Prenatal Supplement, $25
- Best Multivitamin With Magnesium: One A Day Prenatal Multivitamin, $32
Along with eating a nourishing diet, staying hydrated and avoiding smoking and alcohol, prenatal vitamins can supply extra nutrients tailored to support the needs of pregnancy. While they’ve been around since the early ’70s, a new wave of research-backed, sleekly packaged formulas—from preexisting cult brands and buzzy new startups alike—have permeated the market. Where to begin? Here, a breakdown of everything you need to know about prenatal vitamins, as well as the latest crop of offerings to consider.
In This Article:
- What are prenatal vitamins, and why are they so beneficial?
- What should you look for in a prenatal vitamin?
- When should you start taking a prenatal vitamin?
- What should you be wary of when taking a prenatal vitamin?
- What other practices should you consider alongside a prenatal vitamin?
- Meet the Experts
Sakara The Foundation: Prenatal
Wellness brand Sakara made its foray into the maternal health space with The Foundation: Prenatal, a dedicated array of daily supplement packs that supply the right nutrients and dosages to support lactation, cognitive development, and overall nourishment, over the course of pregnancy.
- Why We Love It: It’s vegan and contains a number of components not commonly found in prenatal vitamins (like moringa leaf, probiotics, and baobab).
- Key Ingredients: Superfood Multi, Algae Omega, Macro Minerals, Complete Probiotic Formula, Neuro Greens
- Form: Capsules
- Certifications: None
- Serving Size: 7 pills
- Number of Servings: 30
- More to Know: This is a collection of 7 different vitamin capsules, not one singular supplement.
Perelel Prenatal Support Packs
Perelel is an ob-gyn-founded, direct-to-consumer brand that takes a bespoke approach to each unique phase of pregnancy with supplements tailored to preconception, the first, second, and third trimesters, and postpartum.
- Why We Love It: There are specific formulas for various phases of the pregnancy journey. The preconception supplement packet features expert-recommended ingredients like omega-3, folic acid, and vitamin D.
- Key Ingredients: CoQ10 for antioxidant support, added omegas and additional folate
- Form: Capsules
- Certifications: 3rd Party Tested
- Serving Size: 5 capsules
- Number of Servings: 30
- More to Know: This formula was developed by a panel of leading obstetricians and reproductive endocrinologists.
Needed Prenatal Multi Powder
With its holistic, scientifically-backed principles, Needed offers a special Prenatal Multi formula in a delicious, mix-right-into-your-smoothie vanilla powder packed with 24 different vitamins and minerals.
- Why We Love It: Needed comes in a powder form, which can be easier for some to incorporate into daily routines. It contains higher levels of vitamin B12 and D3 than most prenatal vitamins.
- Key Ingredients: B12, Choline, Vitamin D3, DFE (methylated form of Folate), and minerals bound to Glycine for best absorption and digestive comfort
- Form: Powder
- Certifications: Third-party tested
- Serving Size: Two scoops
- Number of Servings: 30
- More to Know: This formula doesn’t contain omega 3 or iron, which the brand believes should be taken separately.
Ritual Prenatal Multivitamin
Los Angeles–based vitamin company Ritual, which continues to be a disrupter in the market, entered the prenatal game with its Essential Prenatal, which is supercharged with 12 key nutrients for neural tube support, brain health, blood building, and bone support.
- Why We Love It: It’s formulated for optimal nutrient absorption, thanks to delayed release capsules. The supplement is also vegan, gluten- and common allergen-free.
- Key Ingredients: Folate, choline, iron, magnesium, boron, vitamins B12 and D3
- Form: Capsules
- Certifications: Non-GMO Project Verified
- Serving Size: 2 capsules
- Number of Servings: 30
- More to Know: Their unique nested capsule design combines oily and dry ingredients in one capsule, so it’s easier to get the nutrients you need in fewer pills.
Premama Prenatal Vitamin
Formulated with a board of medical advisors, Premama offers a robust lineup of prenatal offerings, providing key nutrients, as well as morning sickness, fatigue, and relief pain, in capsule, gummies, and drink-mix form.
- Why We Love It: It’s formulated with duo-capsule technology, so you can get the nutrients you need in a single, easy-to-take multivitamin.
- Key Ingredients: Methylated folate, iron, DHA (an omega-3 fatty acid), B vitamins, choline
- Form: Capsule
- Certifications: None
- Serving Size: 1 capsule
- Number of Servings: 28
- More to Know: The prenatal is tested for heavy metals, such as mercury and lead, to ensure compliance with FDA regulations.
Movita Prenatal Vitamin
After working for the U.S. Department of Health and Human Services, Movita founder Tonya Lewis Lee sought to create a line of inside-out health supplements. The brand’s all-natural, vegetable-based prenatal vitamin is designed with both the mother-to-be and baby in mind, featuring vital minerals such as iron, calcium, and vitamin D.
- Why We Love It: Movita contains 21 nutrients that are key to development. It uses prebiotic and probiotic fermentation technology to make the formula gentler on the stomach (which is especially helpful during the early stages of pregnancy).
- Key Ingredients: Folic acid, iodine, vitamin C, vitamin D, vitamin B1, vitamin B2, vitamin B6, niacin, zinc and copper.
- Form: Tablet
- Certifications: Certified Non-GMO
- Serving Size: 2 tablets
- Number of Servings: 30
- More to Know: Certified gluten-free, meat-free, dairy-free, egg-free, allergen-free for shellfish and nuts, contains soy
Healthynest Our Prenatal: 3rd Trimester
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Healthybaby’s prenatal supplement systems, created in collaboration with leading prenatal researcher James Adams, PhD, and the Neurological Health Foundation, is customized by trimester with the goal of optimizing building blocks for fetal brain development. For example, for the third trimester, when a baby’s brain doubles in size, their prenatal supplement includes fetal brain health-supporting methylfolate and choline, as well as inositol, which helps reduce a woman s chances of developing gestational diabetes, and Vitamin D3, which promotes fetal bone health.
- Why We Love It: It’s formulated to focus on neurological development, with specific nutrition catered to each trimester.
- Key Ingredients: 5-methyl-tetrahydrofolate, choline, inositol, vitamin D3, and DHA.
- Form: Capsules
- Certifications: Third-party verified
- Serving Size: 2 daily packets
- Number of Servings: 31
- More to Know: It includes packets of supplements to take twice a day—in the morning and at night—to optimize absorption.
Nature Made Prenatal Supplement
Nature Made supplements come highly recommended by Carter, who loves that they’ve been on the market for years, are readily available over-the-counter, and they’re not overpriced. This formula, in particular, contains all the key ingredients Carter likes to see in a prenatal vitamin: folic acid, iron, choline, calcium, vitamin D, omega-3 fatty acids, B vitamins, and vitamin C.
- Why We Love It: It’s easily accessible, with a price point that’s lower than many on this list, and contains all the expert-recommended components.
- Key Ingredients: Folic acid, iron, choline, calcium, vitamin D, omega-3 fatty acids, B vitamins, and vitamin C
- Form: Soft gel capsule
- Certifications: USP Verified
- Serving Size: 1 capsule
- Number of Servings: 60
- More to Know: Made in USA with quality global ingredients, gluten-free and contains no synthetic FD&C dyes.
Nature’s Bounty Prenatal Multivitamin
This multivitamin is a favorite of Huff. In general, she recommends looking for a prenatal vitamin with folic acid, fish oil, and iron — and this supplement checks all of those boxes. She also loves that Nature’s Bounty is a trusted brand that goes through rigorous internal quality checks.
- Why We Love It: This vitamin contains a wide array of expert-backed nutrients, all in one daily capsule.
- Key Ingredients: Vitamin D, folate, B vitamins, iron, fish oil (omega-3)
- Form: Soft gel capsule
- Certifications: USP-verified, third-party tested
- Serving Size: 1 capsule
- Number of Servings: 60
- More to Know: No artificial flavor or sweeteners, no sugar, dairy- and lactose-free, gluten-free
One A Day Prenatal Multivitamin
Another easy-to-take daily prenatal vitamin, both Carter and Huff recommend this trusted formula. Huff loves that it contains all of her non-negotiable nutrients, and it’s easy to find at a local pharmacy or market. Plus, it includes magnesium, which can be helpful for women with constipation issues, says Brophy.
- Why We Love It: It contains more choline than the average prenatal multivitamin, which is crucial for healthy brain and spinal cord development.
- Key Ingredients: Folic Acid, DHA, choline, vitamin D Iron, B vitamins, magnesium
- Form: Soft gel and tablet
- Certifications: Third-party testing
- Serving Size: One soft gel and one tablet
- Number of Servings: 30
- More to Know: Tested for certain contaminants and potency of dietary ingredients
What are prenatal vitamins, and why are they so beneficial?
In an ideal world, a pregnant mother would get all of her nutrients from food—but it’s not always that simple. “I generally recommend that my patients ensure they are eating a diet wide in variety of fruits, grains, vegetables, and proteins,” says Ryalynn Morgan Carter, MD, a board-certified ob-gyn and assistant professor of OBGYN at Columbia University Irving Medical Center in New York City. While many people can get close to the daily recommended amount of vitamins and minerals this way, Carter says a vitamin can help fill any nutrition gaps.
Shepherd encourages her expectant patients to consider taking a prenatal vitamin as a way to build up a reserve. “Because the baby gets all the nutrients it needs directly from mama, it’s easy to become deficient in vitamins,” she explains. “A well-rounded balance of vitamins and nutrients during pregnancy will help mom provide the nutrients needed, as well as help the baby do things, such as form vital organs and body systems.”
What should you look for in a prenatal vitamin?
While expecting, one should be looking to get the full spectrum of vitamins and minerals they normally need, as well as additional key pregnancy super-nutrients, such as:
- Folic Acid: Folic acid, or folate, is a B vitamin that is critical to a healthy pregnancy. “Folic acid is invaluable in a prenatal vitamin because of its ability to help the body make new cells,” says Emily B Brophy, MD, ob-gyn, a Practice Leader at Lehigh Valley Health Network. “Folic acid is crucial in early pregnancy for neural tube development into the brain and spine.” The American College of Obstetrics and Gynecologists (ACOG) recommends that pregnant women get 600 micrograms daily. However, Brophy notes that for women with certain conditions that moderately increase the risk of neural tube defects (liver disease, dialysis, obesity, antiepileptic use), she would advise speaking to a doctor about taking more.
- Iron: “Iron supports the formation of additional red blood cells needed during pregnancy,” says Megan Huff, RD at Nutrition by Megan. You can find iron in food sources such as poultry, fish, beans, peas, tofu, and dark leafy green veggies. However, according to ACOG, pregnant women need 27 milligrams of iron a day—which is double the amount normally necessary—so a supplement may be necessary to bridge the gap. That said, because high intake of iron supplements can be harmful, it’s important to consult a doctor before supplementing.
- Calcium: Calcium is a mineral that’s essential for supporting a baby’s developing bones and teeth. It’s important to get adequate calcium, as well as complementary bone-building nutrients like vitamin D, vitamin K, and magnesium. The recommended daily amount is 1,000 mg daily. You can get this mineral in your diet through dark leafy greens, which are excellent bone-building foods as they are generally a source of calcium.
- Vitamin D: Vitamin D supplementation during pregnancy has been shown to reduce the risk of pre-eclampsia, low birthweight, and preterm birth. Good sources of vitamin D include fish (salmon and mackerel), fish liver oils, and egg yolks, according to the ACOG. And, this essential vitamin is necessary whether you’re pregnant or not, says Carter, who recommends getting 600 international units (IU) per day.
- Choline: Carter notes that choline is another crucial nutrient, as it aids in your baby’s brain development and may help prevent certain birth defects. The ACOG recommends that pregnant women get 450 mg of choline each day, up from 425 mg for women who are not pregnant. Most prenatals only contain a small amount of choline (if any), so it’s also important to get this nutrient through foods like shiitake mushrooms, beans, eggs, chicken, meat, fish, soy, cauliflower, broccoli, and peanuts.
- Omega-3: Taking a supplement with omega-3 (or fish oil) “helps with fetal brain and eye development while iron supports the formation of additional red blood cells needed during pregnancy,” says Huff. Whether pregnant or not, omega-3 is a critical nutrient, and you can also find it in foods like wild salmon, mackerel, sardines, flax seeds, chia seeds, and walnuts.
- B vitamins: Again, B vitamins are always crucial for helping your body s cells grow and develop and support your immune system—as such, they’re also helpful during pregnancy. “For pregnant women dealing with nausea or vomiting, taking up to 4mg daily of vitamin B6 can help, says Brophy.
When should you start taking a prenatal vitamin?
If you choose to take a prenatal vitamin to help supplement deficiencies in your diet, a good rule of thumb for when to begin is the earlier, the better. “Prenatal vitamins are an important part of pregnancy and are best when done preconception as it will already be on board for critical changes early in pregnancy like organ development, which starts as early as 6 weeks,” explains Shepherd. “So typically, it s best to do so as soon as you find out you’re pregnant.”
Carter takes this advice one step further, and suggests that “women who are trying to conceive start taking a vitamin several months ahead of time to be sure the body has adequate stores of these vitamins and minerals.” To ensure you’re taking the right dosage, closely follow directions and the recommended daily requirement listed.
What should you be wary of when taking a prenatal vitamin?
“Vitamins are essential nutrients that keep the body healthy, but it is possible to have too much of a good thing,” cautions Shepherd, who recommends that her patients consult with their doctor and purchase supplements from a reputable source—not all supplements are created equal, after all. DuBoise’s motivation to make a clean prenatal vitamin was driven by the fact that the supplement industry is largely unregulated, and it’s possible that common vitamins on the market can contain cheap, toxic fillers and are manufactured with chemical solvents. “It’s terrifying for the average person, but even scarier while pregnant!” says DuBoise. The bottom line is: Before you take any prenatal supplements, discuss them with your doctor, and do your research.
What other practices should you consider alongside a prenatal vitamin?
First, it must be repeated that diet should be the primary source of nutrients and prioritized as such. “Healthy whole foods like vegetables and fruit contain much more than just the common vitamins and minerals we all know about,” explains Marlowe. “They also contain powerful antioxidants and beneficial phytochemicals that work synergistically to support our health, as well as fiber which aids digestion.” Additionally, keeping blood sugar stable is especially important during pregnancy. “Nausea can be caused by low blood sugar, so protein, whether organic animal protein or plant-based, is important,” says Marlowe. “Make sure you have enough, especially at night, to help balance blood sugar.”
Along with nutrition, it is important to develop a regular exercise routine throughout your pregnancy. “Exercise encourages good cardiovascular health and can aid in the labor and delivery process,” says Shepherd. “A few types of exercise I love for my pregnant mamas are walking, prenatal yoga, and low impact strength training.” But remember: no fuel equals no energy. “One of the best ways to make exercising during pregnancy possible is making sure to fuel your body with the appropriate nutrients!” says Shepherd. The bottom line is that no prenatal vitamin will compensate for a poor diet, inadequate sleep, not getting enough exercise, and high levels of stress. During pregnancy, prenatal vitamins should be part of a 360-degree approach to well-being for mother and child, and are best taken under the supervision of a doctor with science-backed ingredients.
Meet the Experts
- Jessica Shepherd, MD, a board-certified ob-gyn based in Dallas
- Ryalynn Morgan Carter, MD, a board-certified ob-gyn and assistant professor of OBGYN at Columbia University Irving Medical Center in New York City
- Megan Huff, RD of Nutrition by Megan
- Emily B Brophy, MD, ob-gyn, a Practice Leader at Lehigh Valley Health Network
