As Anna Bohnengel, MS, RD, LD explains it , taking prenatal vitamins "can relieve some of the stress of trying to do it all perfectly, giving you what we like to think of as a nutritional insurance policy. That said, the CDC sees value in all people with ovaries taking a prenatal with folate throughout their "reproductive years" to support fetal neural tube brain, spine, and spinal cord development in the event of pregnancy. But the truth is that it's challenging to know exactly when you're going to get pregnant.
In fact, it's estimated that almost half of pregnancies are unplanned. Taking a prenatal months or even years, depending on the formulation before conception helps you prepare your body for pregnancy, nutritionally speaking, no matter when that ends up happening.
While many prenatal vitamin options do have a good number of the nutrients recommended for pregnancy, what sets them apart is exactly what nutrients are inside, what forms the nutrients are in, how high the nutrient levels are, and even the form the prenatal itself comes in.
We invested in high-quality, easily absorbed forms of essential nutrients backed by ACOG guidelines and the latest research. In the end, here's what we packed inside each capsule:. Why doesn't our Prenatal Multi include calcium? Our Prenatal Multi is pared down, vegetarian, gluten-free, and preservative-free — and each dose is a very manageable 2 standard-sized capsules. Your first month's shipment comes with a free, beautifully blue refillable glass jar to keep your subscription sustainable.
Sarah duRivage-Jacobs is a writer and editor at Modern Fertility. This is a space for us to talk about health, fertility, careers, and more. All people with ovaries are welcome including trans and non-binary folks! Pregnant women taking prenatal vitamins may not need them, according to a review of published research about the effectiveness. Prenatal nutrition can be confusing. This article explains which supplements are believed to be safe during pregnancy and which ones you should avoid.
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How to choose the best prenatal vitamin for you. A quick look at the best prenatal vitamins. How we chose the best prenatal vitamins. Ritual Essential Prenatal. Persona Prenatal Supplements. For more details, see our complete article on folic acid in your pregnancy diet. Most moms-to-be don't get enough of this mineral from their diet to meet their body's increased need during pregnancy, and this can lead to iron-deficiency anemia.
Preventing iron-deficiency anemia can cut your risk of preterm delivery , low birth weight, and infant mortality. For more details, see our complete article on iron in your pregnancy diet.
Your provider can recommend a good prenatal vitamin for you, and may suggest additional supplements to take as well, depending on your diet and other health factors. Common nutrients that pregnant women may need to take in supplement form include:. Your prenatal vitamin may contain calcium, but there's a chance it won't be enough. You need calcium to help your baby grow strong bones and teeth as well as healthy nerves and muscles including the heart.
Most prenatal vitamins contain between and milligrams mg of calcium, but some don't contain any. That's because calcium is a particularly bulky mineral, and the pills are already big enough! To find out how much calcium you need and how to get it, see our complete article on calcium in your pregnancy diet. Prenatal vitamins typically don't contain any essential fatty acids, such as the omega-3 fatty acids DHA and EPA, which are important for the development of your baby's brain, nerve, and eye tissue.
Fish is a major source of DHA and EPA, but you have to be careful about not eating too much fish that's high in mercury while you're pregnant.
Because omega-3s are so important for your baby, it's a good idea to talk with your healthcare practitioner about whether you need a supplement. Your body needs this fat-soluble vitamin to help build your baby's bones and teeth. Vitamin D plays an important role in maintaining levels of calcium and phosphorus. If you're lacking vitamin D during pregnancy, your baby may be short on the vitamin at birth. This can put your child at risk for rickets which can lead to fractures and deformity , abnormal bone growth, and delayed physical development.
A deficiency of vitamin D has also been linked to a greater risk of developing pregnancy complications such as preeclampsia and gestational diabetes , but more research is needed to confirm these links.
To find out how much vitamin D you need and how to get it, see our complete article on vitamin D in your pregnancy diet.
Some other vitamins and minerals that may be good to have in your prenatal vitamins include iodine which may help keep your thyroid healthy during pregnancy and choline needed for your baby's brain growth.
Because folic acid is so important in the earliest weeks of your pregnancy, ideally you would start taking prenatal vitamins before you conceive — that's why many doctors recommend them for women who might become pregnant. And if you breastfeed your baby, your doctor might recommend you continue taking prenatal vitamins even after your baby is born.
Unfortunately, no standards have been set for what should be in vitamin and mineral supplements because the Food and Drug Administration doesn't regulate them. That means it's up to you and your healthcare practitioner to make sure you choose one that's safe and appropriate for you. See our article on buying supplements for more guidance. At your first prenatal checkup or at a preconception visit, your practitioner will probably prescribe a daily vitamin or recommend an over-the-counter brand.
Note: Make sure you don't take any other vitamin or mineral supplements while you're taking a prenatal supplement unless your practitioner recommends it. Unsure what prenatal vitamins to choose? Check out these best prenatal vitamins and supplements. Consult with your provider first to make sure any supplement you take during pregnancy is appropriate for your unique needs. Don't worry. Taking twice the recommended amounts of these nutrients on just one day won't harm you or your baby.
But taking a double dose more often can be harmful, so it's important not to do it regularly. If your practitioner says you need more of a certain nutrient than your prenatal vitamin provides, take the additional amount as a separate supplement.
Prenatal vitamin and mineral supplements tend to be pretty big.
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