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The 7 Best Prenatal Vitamins of 2021, According to a Dietitian

The right picks to take you through your pregnancy journey

Updated on April 08, 2021

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Verywell / Sabrina Jiang

Nutrient needs are increased during pregnancy to support the growth and development of the fetus while also supporting the health of the mother. But with so many prenatal vitamins out there, how do you make the right choice? It is important to make sure prenatal supplements have been tested by third-party labs and offer maximum transparency to consumers.

A prenatal vitamin is a multivitamin that is designed with pregnancy and breastfeeding in mind. The number of vitamins and minerals in these supplements are safe and appropriate when trying to conceive, during pregnancy, and postpartum while you are breastfeeding. Some specialized prenatal vitamins may also have other pregnancy-related additives, including DHA (which is an omega-3 fatty acid).

In addition to purity tests and transparency, it is important to consider the amounts of key prenatal nutrients—such as calcium, vitamin d, iron, folate, and choline—that the supplement contains in each dose. Women may need to try a few different prenatal supplements before finding one that does not have undesired side effects, such as nausea or constipation.

Here, the best prenatal vitamins for all your needs:

Our Top Picks

Thorne's prenatal contains 1,000 micrograms of metabolically active folic acid—283 percent of the recommended daily intake for folate.

Includes organic ginger in each dose to improve nausea and vomiting symptoms caused by pregnancy morning sickness.

Daily DHA supplementation can help with baby's healthy cognitive and visual function, and overall brain development.

Smarty Pants doesn't use synthetic colors or artificial flavors in their gummies, and each batch is third-party tested for purity.

With nutrients derived from an organic food blend, this prenatal vitamin is certified-organic by the USDA and non-GMO certified.

Contains strain-specific probiotic bacteria that have been used in research studies, and could help with postpartum depression.

With 27 milligrams of iron per dose, this prenatal completely covers a pregnant woman's increased daily iron needs.

If you're looking for an excellent overall prenatal, Thorne's Basic Prenatal is the top pick, particularly for its highly absorbable form of folate. Adequate intake of folate is known to support the healthy development of the fetus's organs and tissues. In addition, it is especially critical for the closure of the neural tube, which is the precursor to the brain and spinal cord.

Though many foods like cereal, bread, and grains are enriched with folic acid (the synthetic form of folate that is used in supplements and fortified foods) and other b vitamins, supplementation is still recommended for pregnant women, as their need for this nutrient becomes 50 percent higher. 

It is recommended that women consume 600 micrograms of supplemental folic acid, in addition to the folate found in food. Thorne's Basic Prenatal contains 1,000 micrograms of metabolically active folic acid—283 percent of the recommended daily intake for folate. In addition, this prenatal is gluten-, dairy-, soy-, and artificial flavor-free.

Thorne's facility is NSF- and cGMP-compliant and they rigorously test for 760 contaminants to verify the identity, potency, and purity of each ingredient listed on their product labels.

Nausea and vomiting during pregnancy are common occurrences experienced by a large number of women. Ginger has been used for centuries as a herbal remedy for numerous ailments, including digestive issues such as nausea.

A systematic review examined the use of ginger for the treatment of nausea and vomiting during pregnancy and found that ginger significantly improved the symptoms of nausea when compared to a placebo. New Chapter's Perfect Prenatal vitamin includes organic ginger in each dose to help ease nausea. This supplement is vegetarian, certified non-GMO, and gluten- and synthetic filler-free.

Docosahexaenoic acid (DHA) is one of the three main essential omega 3 fatty acids, the others being alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA). DHA is found primarily in seafood.

During pregnancy, DHA is especially important for a baby's healthy cognitive and visual function and overall brain development. A reference intake for the amount of DHA that should be consumed per day hasn't been set yet, but health experts agree that pregnant and lactating women should consume at least 200 milligrams of DHA per day. Others believe that pregnant women should up their intake to 300 milligrams of DHA per day.

Nordic Naturals' Prenatal DHA provides 480 milligrams of DHA and 205 milligrams of EPA per serving and is the official omega-3 supplement of the American Pregnancy Association. All of Nordic Naturals products are non-GMO, use wild-caught fish, and are third-party tested, surpassing the strictest international standards for purity and freshness. Note that this is not a complete prenatal multivitamin, but rather an additional supplement for your routine.

SmartyPants Organics Prenatal Formula gummy vitamins are free of artificial sweeteners, high fructose corn syrup, and the top eight allergens. Smarty Pants does not use synthetic colors or artificial flavors in their gummies, and each batch is third-party tested for purity.

From one four-gummy serving, mothers-to-be will get 200 percent of their daily value for vitamin D and 100 percent of their daily value for folate. The supplement also contains pregnancy essentials like choline, as well as omegas and probiotics.

One serving contains 7 grams of added sugar, an important note if consumers have been instructed to watch their sugar intake during pregnancy. It is also important to note that the supplement does not contain iron, so it might be contraindicated for vegan or vegetarian mothers-to-be who depend on supplemental iron intake.

Garden of Life's myKind Prenatal vitamin is certified-organic by the USDA as well as certified non-GMO. The nutrients contained in this product are derived from an organic food blend. Unlike many other prenatals, this supplement's serving size is one tablet, which is good news for anyone who dislikes swallowing pills. With 250 percent daily value for vitamin d and 200 percent daily value for folate, it's perfect for pregnant women looking for natural supplementation.

It's important to note, however, that the prenatal vitamin only contains 50 percent of the recommended daily intake of iron and does not contain choline, another critical nutrient for healthy fetus development, so consumers may need to use additional supplements if their diet is lacking in iron and choline consumption.

Given the lower amount of iron, this pick may be ideal for women who find supplemental iron to be constipating, but it's still important to make sure your increased iron needs are met through diet by speaking with a registered dietitian or physician.

Folate is a key nutrient for women during their reproductive years, but it's important to get the right form. Many brands use folic acid, the synthetic form of folate, but this form isn't necessarily the most bioavailable for everyone. For this reason, whether you have the MTHFR mutation or not, it's important to select a prenatal vitamin with methylated folate.

Megafood's Baby & Me 2 contains 600 micrograms of L-5-methyltetrahydrofolate or 170 percent of the daily recommended value for pregnant women.

Megafood is one of the most trusted brands in the supplement industry because of its commitment to transparency. Their products are certified glyphosate-, GMO-, soy-, gluten-, and dairy-free and have been tested for over 125 pesticides and herbicides.

When you're pregnant, your iron needs increase by 50 percent—18 milligrams for adult women to 27 milligrams per day for pregnant adult women. The growing baby requires adequate iron to support the healthy growth of cells, tissues, and organs and mom needs extra iron to support the increase in blood volume when pregnant.

The extra red blood cells that are produced carry oxygen to the baby and, without enough iron, mom can develop iron-deficiency anemia which has been associated with increased risk of low-birth-weight infants, premature delivery, and infant mortality.

Rainbow Light's Prenatal One contains 27 milligrams of iron per dose. This completely covers a woman's needs, which is great news considering that many pregnant women in the United States only consume 15 milligrams of iron per day from their diet.

Unlike many prenatals that require multiple tablets per dose, this product comes in a single tablet serving size. When taking a supplement that contains iron, do not take it with coffee, tea, bran, or milk as this can affect absorption.

Final Verdict

If you're looking for an excellent all-around prenatal vitamin, consider Thorne's Basic Prenatal (view at Amazon), which contains key ingredients, including folate, iron, and calcium.

What to Look for in a Prenatal Vitamin

Form:

Whether pill, capsule, or gummy is best is a personal choice. The biggest determinant should be how well you tolerate the vitamin. Always ensure that whatever form you select contains all the necessary ingredients, especially folate.

Cost:

Another factor may be the cost. You can get a prescription for a prenatal vitamin from most doctors or midwives, but generic brands are often just as good. If you have a prescription, your insurance may be more likely to pay, but check your plan since some insurers cover generic vitamins as well. Even if insurance doesn't cover the over-the-counter version, consider whether the copayment on a prescription vitamin is more than the full cost of a vitamin off the shelf.

Ingredients:

While there are many important nutrients to look for in prenatal vitamins, three stand out. Look for a prenatal vitamin with 600 to 800 micrograms of folic acid and at least 18 milligrams of iron. The RDA for iron for pregnant women is 27 milligrams, but if you are consuming a diet filled with iron-rich foods and taking a prenatal vitamin, you will likely meet your needs easily. Many OB-GYNs recommend supplementing with DHA. You can take a prenatal that contains DHA or look for a separate supplement.

FAQs

Why should I take prenatal vitamins?

Prenatal vitamins are like a nutrition safety net that helps you maintain the vitamins and minerals your body needs to grow a healthy baby and sustain your pregnancy. They work best when supported by good nutrition.

The most noted example of the benefits of taking prenatal vitamins is the fact that they help you get more folic acid. When taken before pregnancy, prenatal vitamins with folic acid can help drastically reduce the incidence of neural tube defects like spina bifida and anencephaly.

Other vitamins and minerals of importance in pregnancy include iron, calcium, vitamin D, DHA, and iodine. Your body needs twice as much iron as usual during pregnancy to build red cells to bring oxygen to the growing baby. You need 1000 milligrams of calcium per day as your baby develops its bones, teeth, and muscles. Vitamin D helps the body absorb calcium. Iodine is needed for the development of your baby's brain and nervous system.

When should I start taking prenatal vitamins?

Ideally, you would begin taking prenatal vitamins a few months before you wanted to try to conceive. Taking them once you stop using birth control and begin to try in earnest would be beneficial. However, about half of all pregnancies are unplanned. This is why folic acid, specifically, and a multi-vitamin, in general, is recommended for all women of childbearing age, even when they are not trying to get pregnant.

I have morning sickness and struggle to take my prenatal vitamin. What should I do?

Sometimes morning sickness is a problem with prenatal vitamins. If you find that your stomach is upset when you take the vitamins, try a different time of day (such as at bedtime) or a different prenatal vitamin. You can also cut them in half and take half in the morning and the other half at night. Try taking the vitamin with food to decrease stomach upset.

Prenatal vitamins are essential to ensure you are meeting your nutrition needs and the needs of the growing baby. Morning sickness is typically at its peak in the first trimester when key nutrients are crucial to a baby's development. Speak with your health care provider to find a solution that will work for you.

What Experts Say

"Prenatal vitamins are essential to ensure you're meeting the needs of your growing baby, but you should consider starting a prenatal at least three months before you start trying to get pregnant. Additionally, you may want to continue taking it after the baby is born, especially if you are breastfeeding."—Eliza Savage, MS, RD, CDN

Why Trust Verywell Family?

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.

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Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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2. Centers for Disease Control and Prevention. Folic Acid. Updated April 11, 2018.

3. Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014;13:20. doi:10.1186/1475-2891-13-20

4. Beinder E. [Calcium-supplementation in pregnancy--is it a must?]. Ther Umsch. 2007;64(5):243-7. doi:10.1024/0040-5930.64.5.243

5. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington (DC): National Academies Press (US); 1990. 14, Iron nutrition during pregnancy.

6. National Institutes of Health. Iron. Updated February 28, 2020

7. National Institutes of Health Office of Dietary Supplements. Iron Fact Sheet for Health Professionals. Updated February 28, 2020.

8. National Institutes of Health Office of Dietary Supplements. Folate Fact Sheet for Health Professionals. Updated June 3, 2020.

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Source: https://www.verywellfamily.com/best-prenatal-vitamins-4165543

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