Prenatal Vitamins: Most Recommended and How to Choose

Finding the best prenatal vitamins can feel like a daunting task, especially with so many options on the market. Should you go for the organic prenatal vitamins? What about liquid vs. gummy prenatal vitamins? And what about prenatal vitamins with folic acid or iron? Don’t worry, mama — we’ve got you covered!

In this guide, we’ll walk you through everything you need to know about prenatal vitamins, from their purposes to the best options available. Whether you’re preparing for pregnancy, currently expecting, or just exploring your options, this guide will help you!

Prenatal vitamins are little powerhouses of nutrition designed specifically to support your body and growing baby during pregnancy. Even if you’re eating a balanced pregnancy diet (go you!), pregnancy can increase your nutritional needs in ways that food alone might not cover. Prenatal vitamins ensure you’re getting key nutrients like:²⁹

Think of prenatal vitamins as your safety net. They’re not a replacement for a healthy diet but an extra layer of support to help you and your baby thrive.

Here’s a pro tip: don’t wait until you see that positive pregnancy test to start taking prenatal vitamins. Ideally, you should start taking prenatal vitamins before trying to conceive. The American College of Obstetricians and Gynecologists (ACOG) recommends eating a healthy diet and taking a prenatal vitamin in the months leading up to becoming pregnant.¹ Nutrients like folic acid are most effective during the early weeks of pregnancy — sometimes even before you know you’re expecting. That’s why ACOG recommends taking 400 mcg of folic acid each day “at least one month before pregnancy and during the first 12 weeks of pregnancy.”¹

If you’re already pregnant, it’s never too late to start. You should also continue prenatal (or should I say postnatal vitamins) vitamins during the postpartum period, especially if you’re breastfeeding, as they help replenish your stores and support milk production.²³

The short answer? Yes! The benefits of taking prenatal vitamins while you’re not pregnant depend on your situation. For women in the preconception phase, prenatal vitamins can help ensure you’re building up the nutrients your body will need during pregnancy.¹ Some women also take them to address specific deficiencies, like low iron or folic acid.^24,25

However, if you’re not planning to get pregnant, you might be better off with a standard multivitamin. Some prenatal vitamins have higher levels of certain nutrients, like iron, which could cause side effects if you don’t need them.² Always check with your healthcare provider before starting any supplement.

What To Look for in Prenatal Vitamins (And Buying Tips)

When shopping for the best prenatal vitamins, it’s important to know what to look for. After all, not all vitamins are created equal! Here are specific nutrients to look for, as well as additional things to consider when buying a prenatal vitamin:

These are some of the essential nutrients to consider when choosing the best prenatal vitamins for you:

Folic acid is vital for preventing neural tube defects in your baby’s brain and spine.^3,4 Look for at least 400-800 mcg to help prevent neural tube defects.⁵

Iron supports increased blood volume and reduces the risk of anemia in the mother, which can increase the risk of preterm birth and low birth weight in baby.^6,7 The recommended dietary allowance (RDA) for iron is 27 mg during pregnancy.⁸

DHA is an omega-3 fatty acid that helps with your baby’s brain and eye development.⁹ This is especially important if you’re not eating a lot of fatty fish or eggs. No RDA or adequate intake has been established at this time, so the recommendations vary. However, it’s suggested to aim for 650 mg total of omega-3 fatty acids (300 mg of which is DHA) throughout pregnancy.¹⁰

Calcium and Vitamin D

Calcium and vitamin D work together to support strong bones for you and your baby.¹¹ The RDA for calcium is 1,000-1,300 mg during pregnancy.^12,29 The RDA for vitamin D is 15 mcg (600 IU) during pregnancy. However, recent research suggests that upwards of 100 mcg (4,000 IU) is not only safe but optimal during pregnancy to sustain sufficient levels.^13,14

Choline and Iodine

Choline and iodine are crucial for brain development and thyroid health throughout pregnancy.^15,16 The adequate intake for choline during pregnancy is 450 mg per day.¹⁷ The RDA for iodine is 220 mcg during pregnancy.¹⁸

When you’re ready to purchase a prenatal vitamin, keep these considerations in mind to ensure you’re choosing the best option for you. This way, you can feel confident that you’re making the right choice for both you and your baby:

While there are many prenatal supplements on the market, many aren’t regulated, so it’s difficult to truly know what’s inside. When choosing the best prenatal vitamin for you, look for those that have undergone third-party testing with transparent labeling. Ones with a National Sanitation Foundation (NSF) or the United States Pharmacopeia (USP) certification have been tested for quality and accuracy in labeling.¹⁹

While the form of prenatal vitamins (such as gummy or liquid prenatal vitamins) often comes down to personal preference, it’s important to note that supplements in gummy or liquid form may be lacking in certain nutrients. Iron, for example, is rarely found in the gummy form of prenatal vitamins.²⁰ If you struggle to take pills throughout the day (as often happens during the first trimester when morning sickness kicks in), just be mindful of the nutrients found within the prenatal gummy or liquid you’re taking and those they may be deficient in.²⁶

It’s important to prioritize your individual needs when choosing a prenatal vitamin. For instance, if you’re vegetarian or vegan, confirm that the vitamin contains plant-based DHA and non-gelatin capsules. Or for mamas who want a cleaner, whole-food-based option that skips artificial colors, sweeteners, or unnecessary fillers, organic prenatal vitamins would be a great option to consider.

Higher cost doesn’t always mean higher quality. Look for well-reviewed options that meet your nutritional needs within your budget. Additionally, if you find a vitamin you love, consider buying it in bulk or subscribing to save money and ensure you never run out of it.

For most moms, a comprehensive prenatal vitamin checks all the boxes. For others, additional supplementation may be necessary if they’re deficient in certain nutrients. I often see iron, B12, and vitamin D deficiencies in my practice and tailor my clients’ needs to meet the higher doses their bodies need. Although ACOG doesn’t recommend this routine lab work, as always, discuss what’s best for you and your specific nutritional needs with your healthcare provider.²¹

If you know you’re at a higher risk for certain deficiencies based on your dietary preferences or restrictions, then certain labs and additional supplementation may further support you and your baby’s health throughout your pregnancy.

While prenatal vitamins are generally safe and beneficial, some mamas experience side effects, especially during the early stages of pregnancy. Common side effects include:²²

• Nausea: To help with nausea, try taking your vitamins with food or opt for gummy prenatal vitamins, which may be gentler on the stomach.
• Constipation: This is usually due to the iron content. Drinking plenty of water, eating fiber-rich foods, and staying active can help with constipation during pregnancy.
• Upset stomach: Liquid prenatal vitamins can be a great alternative if traditional pills aren’t agreeing with you. Try taking your prenatal vitamin with food to see if this helps, too.

If side effects persist, talk to your healthcare provider. Sometimes, switching to a different brand or formula can make all the difference.

With so many options out there, how do you choose? Here’s our roundup of the best prenatal vitamins tailored to different needs and preferences:

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The Theralogix TheraNatal Complete Prenatal Vitamin is a comprehensive option for mothers seeking optimal nutrition during pregnancy. This product includes essential nutrients such as DHA for fetal brain development, methylated folate to reduce the risk of neural tube defects, iron for maternal blood health, and choline to support baby’s growth.^{6,7,9,15,27,28}

It’s important for consumers to recognize that, despite marketing tactics, folic acid is the preferred form of folate while trying to conceive and during pregnancy, and all the professional organizations (including ACOG, CDC, AAFP, and AAP) are in agreement.³⁰ Its NSF certification ensures high quality and purity, making it a reliable choice for expecting mothers. One notable feature is its 91-day supply, combining 182 tablets and 91 softgels for convenient long-term use.

• Third-party tested: Yes
• Price per serving: $0.98 (based on manufacturer’s site)
• Number of capsules per serving: 2 tablets + 1 softgel
• Additional features: Gluten-free, dairy-free, certified vegetarian, non-GMO, free of artificial dyes

*Includes DHA supplement in the complete plan

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The Nordic Naturals Prenatal Multivitamin is a thoughtfully designed supplement to support the nutritional needs of pregnant and nursing women. It features 22 essential vitamins and minerals in highly absorbable forms, including folate, iron, and vitamin D3, which are crucial for maternal health and fetal development.^3,4,6,7,11 These multivitamins are third-party tested for quality, non-GMO, and free of gluten, making them a safe and reliable option. This product stands out for its focus on purity and its pairing recommendation with Nordic Naturals’ award-winning Prenatal DHA for comprehensive prenatal support​.

• Third-party tested: Yes
• Price per serving: $1.57 (based on manufacturer’s site)
• Number of capsules per serving: 2 tablets
• Additional features: Gluten-free, certified vegetarian, non-GMO, free of synthetic dyes

*Does not include Nordic Natural’s Prenatal DHA

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The Pink Stork Liquid Prenatal Vitamin is a convenient choice for individuals seeking a non-pill option. Formulated with organic, whole-food ingredients such as elderberries, kale, and acerola cherries, it delivers essential nutrients, including folate from citrus peel, choline for brain development, and other key vitamins.¹⁵ Its liquid form is thought to be gentle on the stomach and easy to mix into foods or drinks, making it especially appealing for those who struggle with capsules or gummies. Additionally, it’s vegan, gluten-free, and free from common allergens​.

You must refrigerate this prenatal vitamin after opening. Also, it doesn’t contain iron, so talk with your healthcare provider about whether you need additional iron supplementation.

• Third-party tested: Yes
• Price per serving: $1.25 (based on manufacturer’s site)
• Number of capsules per serving: 1 tablespoon
• Additional features: Vegan-friendly, cruelty-free, sourced with organic whole-food blends, and made without caffeine, gluten, wheat, dairy, soy, shellfish, or GMOs

*Does not include Pink Stork’s DHA supplementation

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The Ritual Essential Prenatal Multivitamins stand out for their transparency, high-quality ingredients, and thoughtful design. Each serving has 12 key nutrients, including methylated folate, omega-3 DHA from vegan sources, and iron in a gentle, chelated form (allowing the iron to pass through your digestive tract without being broken down, making it easier to tolerate) to support pregnancy health.^27,31,32

The delayed-release capsules are designed to dissolve in the small intestine, reducing the risk of nausea, and they feature a subtle lemon or mint essence (depending on which flavor you choose) for a pleasant experience. These multivitamins are vegan, non-GMO, and free from allergens, making them a good choice for those with dietary restrictions.

• Third-party tested: Yes
• Price per serving: $1.30 (based on manufacturer’s site)
• Subscription savings option: Ritual products are already set up on a subscription basis, with automatic renewal every 30 days. Deal: 40% off first order + free shipping (on manufacturer’s site)
• Number of capsules per serving: 2 capsules
• Additional features: Vegan-friendly, gluten-free and major allergen-free, Made Traceable®, no artificial colorants

*Includes DHA in the prenatal multivitamin

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The Essential Prenatal Gummy Vitamin with Folic Acid + DHA from Olly combines important nutrients for maternal and fetal health in a delicious, citrus berry flavor. These gummies include 400 mcg of folic acid to support neural tube development and DHA for brain and eye health, making them an excellent choice for those who prefer a chewable option.^3,4,9 Free from artificial colors and flavors, they’re designed to be both effective and enjoyable, especially for individuals who struggle with traditional prenatal pills.

It should be noted that this prenatal vitamin doesn’t contain iron. Talk with your healthcare provider about whether you need additional iron supplementation. Additionally, although it does contain DHA, it doesn’t meet the suggested intake of 300 mg of DHA. You may need additional DHA supplementation.

• Third-party tested: Yes
• Price per serving: $0.46 (based on manufacturer’s site)
• Number of capsules per serving: 2 gummies
• Additional features: Gluten-free, no synthetic flavors or colors

*Minimal DHA included; additional supplementation may be necessary

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The Nature Made Prenatal Folic Acid + DHA Softgels Vitamin is a popular and affordable choice among prenatal vitamins. It combines 20 key nutrients, like 800 mcg of folic acid, 27 mg of iron, and 200 mg of DHA, supporting both maternal and fetal health. At around $36.29 for a 90-day supply (based on manufacturer’s site), it’s an economical option for expectant mothers looking for a comprehensive prenatal supplement​.

• Third-party tested: Yes
• Price per serving: $0.40 (based on manufacturer’s site)
• Number of capsules per serving: 1 softgel
• Additional features: Gluten-free, no synthetic flavors or colors

*Includes DHA in the prenatal vitamin

Choosing the best prenatal vitamins doesn’t have to be stressful. By focusing on quality ingredients and considering your unique needs — whether it’s gummy prenatal vitamins for easy digestion or organic prenatal vitamins for a cleaner option — you can find the perfect fit for you and your growing baby. Always consult your healthcare provider to find the right prenatal vitamin for your journey. And remember, prenatal vitamins aren’t just for pregnancy. Taking prenatal vitamins while you’re not pregnant can provide certain benefits and help prepare your body for when you’re ready to start a family.

Have a favorite prenatal vitamin? Share your experiences with us — we’d love to hear from you, mama!

Disclaimer: All claims from the supplements discussed are not supported by the FDA.