Best Prenatal Vitamins for a Healthy Pregnancy, According to Doctors

One of the most important steps you can take during pregnancy to make sure you and baby are getting the right nutrients and supplements is by taking a prenatal vitamin every day. A prenatal vitamin can't replace a nutritious diet, adequate health care and stress management, but it can help provide a balance of crucial nutrients to support your body and baby's development.

Ahead, we'll answer important questions about the ways prenatal vitamins benefit you, plus how to choose the best prenatal vitamin. Then, we'll cover the best prenatal vitamins to choose from, with advice from doctors, What to Expect editors and parents of our online community.

What are prenatal vitamins?

Prenatal vitamins are a type of multivitamin specially formulated for pregnancy, most containing a similar balance of key nutrients to support the health of the pregnant person and fetus. "These all help with either development in the baby, or they help mom maintain her levels of certain vitamins and minerals," says Nicole Rankins, M.D., an OB/GYN and site director of the OB Hospitalist Group in Norfolk, Virginia.

The ingredients of prenatal vitamins support a healthy pregnancy by filling important nutrient gaps necessary for pregnant people and fetuses. For instance, during pregnancy you need more folic acid and iron, which we'll get into later.

"If comparing them side by side, you would notice higher amounts of many nutrients in a prenatal vitamin compared to the standard multivitamin for women," says Olivia Small R.D.N., a prenatal dietitian and certified lactation counselor at The Ohio State University Wexner Medical Center.

When should I start taking prenatal vitamins?

Dr. Rankins suggests starting prenatal vitamins three months before you hope to conceive. That's because women who take supplemental folic acid — a key component of good prenatal vitamins — before they get pregnant can reduce the risk of neural tube defects, which affect the brain and spine.

However, because some pregnancies might be unplanned or mistimed — meaning you wouldn't have taken prenatals by conception — it's fine if you start taking them when you learn that you're pregnant. "Don't beat yourself up, just take them as soon as possible," says Dr. Rankins.

Just like you can take prenatals before pregnancy, you can also take them after delivery. Prenatal vitamins can actually help fill gaps in your diet and provide essential nutrients when you're breastfeeding, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies. You can talk to your healthcare provider about continuing to take a prenatal after you give birth to see what is best for you and for how long you should take it.

Important nutrients to look for in prenatal vitamins

It's important to remember that each person (pregnant or not) has slightly different nutritional needs based on genetics and any pre-existing health conditions. Always check with your OB/GYN about your specific needs for a prenatal. If you're a vegetarian or vegan during pregnancy, be sure to tell your doctor to ensure you're getting the right nutrients.

"We always want to start with diet when looking at the key nutrients for pregnancy," Dr. Small says. "That said, meeting higher nutrient demands while also navigating bothersome pregnancy symptoms, like nausea, vomiting, food aversions, and heartburn, can be a challenge. That's why taking the right prenatal can be so helpful to fill in those gaps."

The following vitamins and minerals commonly found in prenatal vitamins are listed with the recommended daily amount (RDA) and are considered must-haves during pregnancy. Note that while you shouldn't expect your prenatal to contain full RDAs of every single ingredient listed, they should have decent doses of the following:

• Folic acid: (also called folate or vitamin B9): 600 mcg. Folic acid helps form the neural tube, which is what forms the baby's brain and spine. Making sure you have the right amount in your diet can help the neural tube develop properly and protect your baby against brain and spinal cord defects.
• Vitamin A: 750 to 770 mcg "Vitamin A plays a role in the formation of the fetal eyes, ears, limbs and heart," says Jill Purdie, M.D., medical director and OB/GYN at Northside Women's Specialists in Atlanta, Georgia. Taking amounts over 10,000 IU (aka international units) long term can be toxic, so many manufacturers use the safer beta-carotene, which your body converts to vitamin A.
• Vitamins C: (80 to 85 mg) and E (15 mg): "These two play an important role in fetal collagen production and supporting the mother's immune system," says Dr. Purdie. Large doses of vitamin C a day (over 2,000 mg) can cause symptoms like diarrhea, nausea and vomiting, so don't take additional supplements outside of what's in your prenatal without consulting your doctor.
• Vitamin D: 15 mcg (600 IU). Vitamin D is important with developing fetal bones as well as aiding maternal bone health. "There are also emerging studies that suggest it aids in immunity and improves mood for the mother," says Dr. Purdie. If your doctor suspects you may not be getting enough Vitamin D, she may recommend an extra supplement.
• Calcium: 1,000 to 1,300 mg. All women ages 19 to 50 need at least 1,000 mg per day of this crucial nutrient which, in the case of pregnant women, helps build your baby's bones and teeth. Not getting enough could lead to osteoporosis, a condition causing brittle bones. Calcium supplements may also reduce the risk of preeclampsia in people with low calcium levels.
• Iodine: 220 mcg. Iodine aids your baby-to-be's thyroid and brain development. Many people get enough iodine through their diet alone, since salt is fortified with iodine, notes Dr. Rankins. Those who are on a low-sodium diet might benefit from having iodine in their prenatal. Too much iodine in your diet, however, can lead to hyperthyroidism for both mom and baby. Check with your doctor if you're concerned with your iodine intake.
• Iron: 27 mg. During pregnancy, the amount of iron you need in a day greatly increases. This is because your body needs more iron in order to make more blood to supply oxygen to your baby. "Iron requirements in pregnancy increase, so supplementation is necessary to maintain adequate blood cell production," says Dr. Purdie. If, like many women, you become anemic during pregnancy, your doctor may recommend an iron supplement or a different prenatal vitamin with more iron.
• Zinc: 11 to 12 mg. This mineral supports your immune system and healthy cell division.

You may also want to consider these extras when selecting a prenatal vitamin:

• DHA: Regular prenatal vitamins may not contain DHA, an omega-3 fatty acid found in many types of fish that aid in baby's brain development, both before and after birth. If you're unable to get the recommended two to three servings (8 to 12 ounces) of pregnancy-safe fatty fish per week, ask your doctor if you should take a supplement.
• Other nutrients: You might also see several other additions on the label such as copper, choline, thiamin, vitamin B12, magnesium and ginger or vitamin B6 (both may help with morning sickness).

Are there any side effects to prenatals?

Generally, prenatal vitamins are considered safe when taken as directed. However, certain vitamins or nutrients can cause mild side effects, primarily related to digestion. Here's an overview:

• Constipations: "The pregnancy hormone progesterone can cause constipation, and then if you add an iron supplement, it can be tough," says Dr. Rankins. Drink plenty of water and make sure you're getting enough fiber in your diet. You can also ask your doctor about a stool softener to help keep things moving.
• Nausea and vomiting: Iron can also make people feel queasy. To combat this, Dr. Rankins suggests taking prenatals with "easily digestible" foods such as crackers or applesauce. You may also need to take your vitamin at bedtime, switch brands or even experiment with different formulas to help relieve these symptoms.
• Bright yellow urine: Large doses of B vitamins, like riboflavin, may give your urine a more colorful hue that's typically harmless, but always check with your doctor if you're concerned.

What are the different types of prenatal vitamins?

Prenatal vitamins can broadly be divided into the following categories, which mostly match what you're used to when it comes to taking a multivitamin.

• Capsules, softgels and tablets: "If a woman wants to get all the necessary vitamins and minerals in one prenatal vitamin, a pill that you swallow whole is the best choice," says Purdie. There are three types of pills you can take, starting with capsules, which break down in the stomach to avoid any bitter tastes. Softgels are coated in gelatin and often the easiest to swallow. However, since they're usually made from gelatin, any vegetarians and vegans will want to check if they're vegan-friendly. Finally, tablets are made of powdered ingredients mixed together that can be coated or uncoated. You might be able to taste any bitterness with these pills — which could be a drawback if you're already experiencing nausea — but they are the only pills that can be split in half or crushed and mixed with food.
• Liquids, powders and gummy vitamins: If you're pill-averse, you may want to try one of these alternatives for your prenatal vitamins. "For women experiencing nausea, a chewable or liquid vitamin may be a better option, but these may be missing some of the above essential nutrients," says Dr. Purdie. "It is important to read the labels to see if you would need to take an additional supplement."

If you are unable to deal with the side effects of OTC prenatals, your\ may want to ask your doctor about prescription prenatals. "Both prescription and over-the-counter vitamins will have all the necessary nutrients, however, the formulation may be different — the prescription vitamin may have iron that causes less constipation, or it may include a stool softener to help with constipation or vitamin B6 to help with nausea," says Dr. Purdie. But assuming you can tolerate the OTC versions, there's no reason to go running to the doctor. "In general it's easier, more convenient and maybe even less expensive to stick with an over-the-counter vitamin," Dr. Rankins adds.

What to look for when choosing a prenatal vitamin

As you start to research vitamins, here are some things to keep in mind to ensure you get the best type for you.

• Quantity. Vitamins are expensive, so you may want to consider how many pills come in a bottle and compare that with how many pills are recommended daily. (A large bottle goes quickly if you're taking three pills each day.)
• Type. Hate swallowing pills? Look for capsules with a slick coating and ones that don't contain calcium, since they tend to be smaller. Or, opt for liquid or chewables if you can't take pills — just keeping in mind you might miss out on certain nutrients. If this is the case, talk to your doctor about how to make up any lost nutrients whether through diet or supplements.
• Dietary Considerations. If you're a vegetarian or vegan, for example, it can be more challenging to get iron and calcium from food alone, making it smart to prioritize vitamins with those minerals. Talk to your doctor to get her recommendations, too, to make sure you're reaching the recommended daily amounts.
• Certification. Because prenatal vitamins are supplements and not well regulated, Dr. Small recommends looking for certifications like the National Sanitation Foundation (NSF) and United States Pharmacopeia (USP) to help determine if a supplement was tested for quality and safety. "However, it's important to remember that just because a supplement is verified doesn't automatically mean it's a good product, and vice versa," she says. She also advises that you should look for third-party testing, but not to necessarily count a vitamin out if it lacks this. If you're unsure, she recommends bringing your prenatal to your doctor to let her review and make recommendations.

Ultimately, consistency is the most important factor when considering what type of prenatal vitamin to take. "The best prenatal is one you can tolerate and take every day," says Dr. Purdie.

How we chose the best prenatal vitamins

To choose the best prenatal vitamins, we consulted several experts — including Dr. Rankins, Dr. Small, Dr. Purdie and Dr. Greves — for their professional advice on what to look for in a prenatal, plus recommendations of the best picks on the market. We also tapped into the millions of members of the What to Expect community for their advice on the best prenatal vitamins, based on their personal experience. Because no two pregnancies are the same, we wanted to consult a wide range of opinions to make sure we could provide a diverse assortment to help you find a vitamin that will work best.

Below are the best prenatal vitamins to help support you and baby during pregnancy.