Prenatal Vitamins

What are prenatal vitamins?

Prenatal vitamins are daily supplements for people who are pregnant or trying to get pregnant. These supplements contain the vitamins and minerals you need to support healthy fetal development.

You can buy prenatal vitamins over the counter at most grocery stores, pharmacies or through online retailers. There are several different brands and options to choose from. Sometimes, your healthcare provider can recommend a specific one, but other times, they’ll leave the choice up to you. Your pregnancy care provider can also prescribe a prenatal vitamin that you get from the pharmacy.

Why are prenatal vitamins necessary during pregnancy?

While nothing can replace eating nutritious, well-balanced meals, a prenatal vitamin can help make up for any nutrients you may not get enough of in foods alone. And your body needs different amounts of certain nutrients to support a growing pregnancy. For example, you need more folic acid and iron. A prenatal vitamin helps ensure you get the right amounts of these essential nutrients.

When should you start taking prenatal vitamins?

Ideally, you should take prenatal vitamins one to three months before trying to conceive. Healthcare providers generally recommend taking a prenatal multivitamin if there’s any chance you could get pregnant. This is mainly because some of the most common birth defects develop before some people even know they’re pregnant. If you aren’t trying to conceive, you should take a prenatal as soon as you know you’re pregnant.

What vitamins do I need in a prenatal vitamin?

A daily vitamin supplement shouldn’t be a substitute for eating healthy, especially during pregnancy. When you’re pregnant, certain nutrients are very important because they play a key role in fetal growth and development.

Some of the most important vitamins and minerals you need during pregnancy are:

• Folic acid.
• Iron.
• Calcium.
• Vitamin D.
• DHA.
• Iodine.

Folic acid

Folic acid (a type of B vitamin) is the most important vitamin you need during pregnancy. It can reduce your risk of having a baby with a neural tube defect (NTD), which is a birth defect of the brain and spinal cord. The most common NTD is spina bifida. Folic acid also supports the general growth and development of both the fetus and the placenta.

There are natural sources of folic acid such as green, leafy vegetables, nuts and beans. It’s also in many fortified breakfast cereals.

You should aim for 400 to 600 micrograms (mcg) of folic acid per day in addition to any foods you’re eating. If you previously had a baby with an NTD, your provider may recommend an additional folic acid supplement.

Iron

Iron helps red blood cells deliver oxygen to the fetus. It plays a key role in helping your body make the extra blood it needs to support a fetus. Some good natural sources of iron include red meat, poultry and iron-fortified cereals. You should aim for at least 27 milligrams (mg) per day during pregnancy. If you have anemia, your pregnancy care provider may recommend an additional iron supplement.

Calcium

Taking calcium during pregnancy helps build strong bones and teeth. It also helps preserve your own bone density. Common sources of calcium are milk, cheese and yogurt. If you’re older than 19, you need at least 1,000 mg of calcium per day.

Vitamin D

Vitamin D helps absorb the calcium that builds a fetus’s bones and teeth. It also helps with eyesight and skin health. Sunlight is the best source of vitamin D, but you can also find it in fatty fish like salmon. You need at least 600 international units (IUs) of vitamin D a day.

DHA (docosahexaenoic acid)

DHA is a type of omega-3 fatty acid. Omega-3 fatty acids are a healthy fat you can find in many different foods, like fish. It helps support healthy brain development. You should aim to get at least 200 mg of DHA during pregnancy. Not all prenatals contain DHA, so you may need an additional supplement to get it.

Iodine

Iodine is an essential nutrient for brain development. Some good food sources of iodine are table salt, dairy products and certain fish. Fish like shark, swordfish and mackerel contain high levels of mercury, and you should avoid them during pregnancy.

Other essential vitamins

Some other essential vitamins for pregnancy are:

• Choline: This mineral supports a fetus’s brain and spinal cord. You can find it in milk, eggs and peanuts. Your body produces some choline, but not enough to meet your needs if you’re pregnant.
• Vitamin B: It helps form red blood cells and build the placenta. It also gives your body the energy it needs to grow a fetus. Meat, fish, milk and bananas are good food sources of B vitamins.
• Vitamin C: Vitamin C promotes healthy gums, teeth and bones. You can find it most notably in citrus fruits like oranges.
• Vitamin A: This vitamin helps with skin, eyesight and bones. Carrots and sweet potatoes are good natural sources of Vitamin A.

Choosing a prenatal vitamin can be hard when there are rows of them to choose from on the shelf. Ask your pregnancy care provider if they recommend one over others. Make sure to check the list of nutrients to ensure all the essential vitamins listed above are included in the supplement.

But, at the end of the day, taking any type of prenatal vitamin in addition to making good food choices is the best way to help ensure the health of your child.

Are there side effects of prenatal vitamins?

Some people experience side effects from prenatal vitamins. The two most common are:

• Constipation: Eating foods with more fiber and increasing how much water you drink may help with this. Other times, you may need a stool softener.
• Nausea: Taking your vitamin after a meal can sometimes help with this.

There are many different prenatal vitamins available today. If you experience side effects from one brand, try a different prenatal vitamin or ask your healthcare provider which one they recommend.

Do prenatals make you gain weight if you’re not pregnant?

No. There isn’t any data that supports a prenatal vitamin will make you gain weight.

Can I take more prenatal vitamins to make up for nutrient deficiencies?

No, don’t take additional prenatal vitamins. You should take the vitamin exactly as it says on the label. If your healthcare provider thinks you need additional supplements, they’ll recommend or prescribe one.

What happens if you don’t take prenatal vitamins?

Just because you don’t take a prenatal vitamin (or forget to take one a few times) doesn’t mean your baby will be born unhealthy. But most major healthcare associations recommend all pregnant people take a prenatal vitamin because it decreases your risk of pregnancy complications. Remember, your body’s needs change during pregnancy and it takes more nutrients to support fetal growth. Getting the extra nutrients through a vitamin is the best way to do this.

Is it OK to take prenatal vitamins when you’re not pregnant?

It’s OK to take a prenatal vitamin when you’re not pregnant. Nothing in a prenatal is bad for people who aren’t pregnant. In fact, many healthcare providers recommend any person of childbearing age take a prenatal vitamin as a precaution. But, if you’re beyond your childbearing years or know you won’t become pregnant, you can probably just take a daily multivitamin.