Prenatal Vitamins: What You Need, How Much and Why

Food comes first in pregnancy, but a daily prenatal vitamin fills the gaps that are hard to cover with diet alone. Ideally, start one at least a month before you try to conceive, since the brain and spine form in the first weeks, often before you know you're pregnant.

A quick note: your provider may recommend different amounts for you. For example, a higher folic acid dose if you've had a pregnancy affected by a neural tube defect, or extra iron if you're anemic. Always follow their advice.

The key nutrients and daily targets

Where to find them in food

• Folate: leafy greens, beans, lentils, citrus, avocado, fortified cereals
• Iron: lean red meat, poultry, beans, lentils, spinach, fortified cereals. Pair plant sources with vitamin C (oranges, strawberries, peppers) to absorb more.
• Iodine: dairy, eggs, seafood and iodized salt
• Choline: eggs (one yolk has about 150 mg), meat, fish, soybeans
• DHA: salmon, sardines and other low-mercury fatty fish
• Calcium and vitamin D: milk, yogurt, cheese, fortified plant milks, and some sunshine

How to read the label

• Check for the gaps. Many prenatals don't contain iodine, choline or enough DHA; some leave out iron. If yours is missing something, ask your provider whether to add a separate supplement.
• Look for third-party testing. A USP Verified or NSF seal means the product was independently tested for what it says it contains.
• Watch vitamin A. Avoid supplements with high doses of preformed vitamin A (retinol or retinyl palmitate); too much can harm a developing baby. Beta-carotene is the safer form.
• Don't double up. Taking a prenatal plus a regular multivitamin can push some nutrients too high. Check with your provider before adding anything, including herbal supplements.

Tips for taking them comfortably

• Nauseous? Take your vitamin with food or at bedtime. Gummies or a smaller pill split across the day can help, though gummies often contain no iron.
• Constipated? Iron is often the cause. Add fiber and water, and ask your provider about a different form or a stool softener.
• Taking iron and calcium? Take them a couple of hours apart, since calcium can reduce iron absorption.
• Breastfeeding? Many providers recommend continuing your prenatal vitamin while you nurse.

More in our pregnancy guide

• Healthy pregnancy meals and fruits
• Pregnancy skin care guide
• First, second and third trimester essentials
• Hospital bag checklist · Postpartum essentials

This article is for general information only and is not medical advice. Always talk to your doctor or midwife before starting or changing supplements.