Not all prenatal vitamins are created equal. 

If you’re trying to pick a prenatal vitamin, deciding which one is best for you can be overwhelming! Different prenatal vitamins contain different dosages of nutrients and come from different sources. With so many options on the market, what should you be looking for? 

The Benefits of Prenatal Vitamins.

Vitamins are organic compounds that are essential to support normal physiologic function. They are found in the foods we eat. Thus, a healthy diet consisting of a rainbow of vegetables and fruits, healthy fats, protein, and whole grains is the best way to get the vitamins and minerals we need. Even so, you might find yourself short on some key nutrients. Especially when pregnant. The body requires higher levels of vitamins to nourish fetal development and support a healthy pregnancy for mom. Some researched benefits of prenatal vitamins include: prevention of congenital abnormalities, minimized morning sickness, reduced risk of preterm birth, and fertility support. So if you’re pregnant or trying to conceive, a good prenatal vitamin is recommended to supplement your daily nutrition. (If you’re breastfeeding, a postnatal dietary supplement is also recommended.)

What to look for.

Keep in mind that there are many individual considerations when picking prenatal supplements – if you have a medical condition or specific nutrient deficiencies (ex: vitamin D deficiency, anemia, etc). I can work with you for a more customized protocol. In the meantime, here are general recommendations for key things to look for.

• Vitamin B9, aka Folate or Folic Acid –  Folate and folic acid are different forms of vitamin B9. Their names are often used interchangeably. This is confusing, and so it’s important to understand the distinct difference between the two. Folate is the naturally occurring form of vitamin B9. The active form of vitamin B9 is a folate known as 5-methyltetrahydrofolate (5-MTHF). Most dietary folate is converted in the digestive system into 5-MTHF before entering the bloodstream. Folic acid is a synthetic form of vitamin B9. It takes your body a whole extra step to convert folic acid into the active form of B9/ 5-MTHF. This process can be slow and inefficient in some people and can lead to unmetabolized build up of folic acid in the bloodstream.
  
  Why is B9 so important? This is one of the most highly researched nutrients in regards to pregnancy.  B9 Dietary supplementation is essential for the prevention of neural tube defects (NTDs), especially at around the time of conception, as the neural tube develops in the first month of pregnancy. B9 is also believed to reduce the risk of preterm birth and congenital heart disease.
  
  It is recommended to find a prenatal that contains Methylfolate, for optimal bioavailability. 600-800 mcg/day.

• Iron: During pregnancy, blood volume can increase up to 50 percent. Increased iron is necessary to produce the growing volume of blood needed. Iron is essential for making hemoglobin, the protein in red blood cells that transports oxygen to mother and baby. When iron levels are low, this increases the risk of iron-deficiency anemia. When choosing a prenatal supplement, look for some forms of iron that are easier on the stomach (ex: less likely to cause constipation or nausea) – Iron Picolinate or Iron Bisglycinate. Minimum of 20-27 mg/day.

• Vitamin D: Vitamin D deficiency is commonly found during pregnancy. It’s essential for the absorption of calcium. In combination. Vit-D and calcium are needed to maintain bone health and promote proper development of the fetal skeleton. Studies also suggest that adequate vit-D may help prevent preeclampsia. Minimum of 600 IU/day, recommended by the American College of Obstetricians and Gynecologists (ACOG).

• DHA/EPA: Omega-3 fatty acids are essential to our health. They have been studied to regulate blood pressure, nerve transmission, inflammatory and allergic responses, and support functions of the kidneys and gastrointestinal tract. During pregnancy, the need for omega-3s increases even more. They support the development of the fetal brain, eyes, and central nervous system while also supporting healthy mood and wellbeing for moms. It’s recommended to take DHEA/EPA in the form of fish oil as a separate supplement to get the adequate amount needed. Minimum of 300 mg DHA/day, recommended by the American Pregnancy Association.
  

There are many nutrients needed during pregnancy. Hopefully, this is a helpful start in your search for good prenatal supplement options. A healthy diet paired with the right prenatal supplement, exercise, and self-care is fundamental to the health of both mother and baby.