Pregnancy is a period of tremendous change for your body—and for the baby you’re carrying. Because both of you need a lot of nutrients to fuel that change, your doctor will likely recommend that you take a prenatal vitamin.
“It’s a good idea to take a prenatal vitamin throughout your pregnancy,” says Nicole Dolan, D.O., an obstetrician/gynecologist at Henry Ford Health. “And because some important fetal development takes place very early in pregnancy, we recommend starting to take a prenatal vitamin if you’re trying to get pregnant.”
So even if you’re only thinking about having a baby, it’s not too early to start thinking about what you need in a prenatal vitamin.
The Most Important Vitamins For A Healthy Pregnancy
Growing a new human is a big job, and it’s one that demands some important building blocks. Those blocks come in the form of vitamins and minerals that are essential for fetal development.
Getting a well-rounded array of nutrients is ideal throughout your life, but there are a few specific vitamins and minerals that are key to a healthy pregnancy. These include:
- B vitamins: Vitamins B6 and B12 help form red blood cells.
- Calcium: This mineral is critical for building your baby’s bones and teeth.
- Choline: Your baby needs choline to properly develop its brain and spinal cord. Choline is essential for making neurons in the brain that are responsible for many of the brain’s functions.
- DHA: Omega 3 fatty acids—especially DHA—are important for brain development.
- Folic acid: The nervous system—which includes crucial growth of the brain and spinal cord—begins developing during the first trimester of pregnancy. Folic acid is critical during this stage. Without enough folic acid your baby can develop potentially serious birth defects.
- Iron: You and your baby need extra iron during pregnancy to support blood cell development.
- Vitamin D: Vitamin D works with calcium to help your baby develop strong bones and teeth. It may also help you avoid certain pregnancy complications, such as preeclampsia and gestational diabetes.
Getting The Most Out Of Your Prenatal Vitamins
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Prenatal vitamins come in all sorts of formulas and formats. You’ll find tablets, capsules, powders and even gummies. “It really doesn’t matter what format your prenatal vitamin comes in,” says Dr. Dolan. “What’s important is that it contains the recommended amounts of all the important nutrients you need.” She recommends snapping a photo of the active ingredients listing on the label and going over it with your doctor.
At a minimum, you want to see:
- Calcium: 1,000 mg
- Choline: 450 mg
- DHA: 300 mg
- Folic acid: 400 mcg
- Iodine: 220 mcg
- Iron: 27 mg
- Vitamin D: 600 IU
Since different vitamin formulas may have different dosing, be sure to follow the package direction exactly. In some cases, a daily dose might consist of more than one capsule or gummy.
If you’re experiencing morning sickness and have trouble keeping your prenatal vitamins (or anything else) down, talk to your doctor. You can also try looking for a formula that promises to be gentler on the stomach or one that requires only a single pill. They might be easier to digest.
For people who plan to breastfeed after their baby is born, it’s a good idea to continue taking your prenatal vitamin. It will help supply the extra nutrients your body needs during this critical period.
Eating A Healthy Prenatal Diet
Even the best prenatal vitamin isn’t a substitute for eating a healthy diet. “Focus on eating whole foods, including lots of fresh fruits and vegetables and lean proteins,” says Dr. Dolan. “It’s great to eat fish during pregnancy (it’s rich in omega 3s) but limit your intake of fish that’s high in mercury, such as tuna, to no more than four ounces a week.”
You don’t need to follow a specific diet plan, and some foods—even former favorites—might seem unappetizing during pregnancy. Just work on incorporating as many nutritious foods into your daily diet as you can. And know that your prenatal vitamin will help you fill in any nutrient gaps along the way.
Reviewed by Dr. Nicole Dolan, an OB/GYN who sees patients at Henry Ford Macomb Obstetrics & Gynecology.
