Which Prenatal Vitamin is Best?
By: Kerry Lett, MPH, RDN, LDN, CLC
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If you’re reading this, chances are you’re planning to try to conceive or have recently found out you’re expecting - congratulations! This season of life can bring joy, anticipation, and sometimes a bit of uncertainty. One of the earliest (and most important) choices you’ll make is which prenatal vitamin to take. There are so many options out there on the market, so we are going to work through what to look for in your prenatal and when to take it.
Why Take a Prenatal Supplement
While it is always best to get nutrients primarily through food, pregnancy and breastfeeding place higher demands on the body. Even with a well-balanced diet, it’s easy to miss certain nutrients. That’s why I recommend a daily prenatal vitamin for anyone who is pregnant, breastfeeding, or trying to conceive. Think of a prenatal as a safety net. It’s not meant to replace a healthy diet, but it helps fill in gaps and lowers the risk of complications or nutrient-related birth defects.
What to Look For in a Prenatal Vitamin
There is single “perfect” prenatal for everyone. Everyone has different diets, lifestyles, health concerns, and nutrient needs, so it is important to think about what the best choice is for you and your baby. Below some key things to look for in your prenatal to help guide your choice:
✔ Third-party testing: Supplements aren’t tightly regulated, so it’s important to choose a brand that has been independently tested for quality and purity. Typically, there will be a label on the prenatal bottle or container that states if it has been third-party tested.
✔ Bioavailable forms of vitamins: Vitamins and minerals have different forms and some are much easier for the body to utilize than others. Therefore, it is important to make sure that the forms in your prenatal are the best form possible, especially vitamin B9 (folate) since 30-40% of the population has a MTHFR gene mutation that causes a decreased ability to process folate (1). Below are the best nutrient forms to look for:
Vitamin B9 (Folate): L-methylfolate, 5-MTHF, or 5-methyltetrahydrofolate
Vitamin B6: Pyridoxal-5-phosphate or P5P
Vitamin B12: Methylcobalamin or adenosylcobalamin
Vitamin A: Retinol or retinyl palmitate
Vitamin D: Cholecalciferol or vitamin D3
✔ Comprehensive nutrients: Many prenatals skip important nutrients, especially if they only require one pill daily. Make sure your prenatal includes iodine, vitamin B12, choline, magnesium, selenium, vitamin D, and vitamin K2. Choline and vitamin D are especially important, because they are harder to get in the diet and important for your baby’s brain, bones, and overall development.
✔ Calcium or iron, but not both: While it may seem important to get both iron and calcium in your prenatal, we know that in reality these minerals compete for absorption. Therefore, it is best to take them separately instead of together. Since calcium needs do not rise during pregnancy or breastfeeding and more than half of pregnant people become iron deficient during pregnancy, I recommend that most women choose iron over calcium in their prenatal (2,3). If you struggle to get in enough calcium throughout the day, then you can add in an extra calcium supplement. Just make sure to take it separately from your iron-containing prenatal by at least 1 hour, though ideally 2 hours.
When to Take Your Prenatal
Some prenatals have high amounts of B vitamins that can sometimes cause people to have trouble falling asleep, if they take them too late in the day. Therefore, the best time to take your prenatal is in the morning with food. This timing helps with absorption, reduces nausea, and lowers the chance of it keeping you awake at night. If your prenatal contains iron, make sure to take it separate from any tea, dairy products, or eggs by at least 1 hour (ideally 2 hours), since these foods and drinks can interfere with iron absorption.
If your supplement requires multiple pills per day, spread them out as instructed. For example, you could take half in the morning with breakfast and the rest in the afternoon at lunchtime.
When to Start Your Prenatal
Ideally, you’ll want to begin taking a prenatal vitamin about 3-4 months before you start trying to conceive. That’s because it takes roughly 90-120 days for an egg to mature, so the nutrients you provide during that time directly support egg health.
If you just found out that you are pregnant and have not been taking a prenatal, start as soon as possible. The neural tube, which develops into the baby’s brain and spinal cord, closes 4 weeks after conception (4). Taking a prenatal early ensures you’re already supported when it matters most.
Would You Benefit from Supplements in Addition to Your Prenatal
Possibly! It really depends on three things: your diet and lifestyle, your lab work/health history, and what’s already included in your prenatal. Here are a few common add-ons to consider:
Calcium or Iron: Since calcium and iron compete for absorption, it is best to pick a prenatal with either calcium or iron. Therefore, you may benefit from supplementing the missing mineral. If you add an iron supplement, be sure to discuss the right dose with your doctor or dietitian and take it at least 1–2 hours apart from tea, dairy, eggs, and your calcium-containing prenatal to maximize absorption.
Omega-3s (DHA): DHA is an omega-3 fatty acid that supports your baby’s brain, eyes, and nervous system development. You can meet your needs with 2–3 servings of fatty fish per week (such salmon, sardines, herring, or trout). If you do not like fish or do not eat much fish, a supplement with at least 300 mg of DHA, such as Nordic Naturals Algae Omega or Nordic Naturals Omega-3, may be helpful. Choose an omega-3 supplement sourced from algae or small fish and avoid fish liver oil or cod liver oil as these can be too high in vitamin A. It is important to know that flaxseed oil is not a reliable source of DHA.
Probiotics: Probiotics are the beneficial bacteria that support gut and immune health. They may also help lower the risk of some pregnancy complications (5). While you can nurture gut health through food and lifestyle, a probiotic, such as Seed DS-01 Daily Synbiotic or Microbiome Labs MegaSporeBiotic, may be useful if you have ongoing GI issues or need antibiotics during pregnancy.
Magnesium: It is estimated that 48-60% of adults do not get enough magnesium in their diet (6). Since adequate magnesium levels can decrease your risk of high blood pressure during pregnancy (preeclampsia), fetal growth restriction, and low birthweight, it is important to make sure that you are enough through diet and supplements (7). If your prenatal doesn’t contain at least ~300 mg/day and your diet is low in magnesium-rich foods (nuts, seeds, avocados, dark chocolate, leafy greens), an extra supplement may be worth considering.
Comparing Prenatals
To help you sort through the options, here’s a comparison of two of the most popular prenatals (Nature Made & Ritual) on the market along with some of my favorite prenatal brands (FullWell, MegaFood, Needed, & WeNatal), so you can decide which one best meets your needs.
| Brand | Form & Count | Third-Party Tested | Clean Label Certified | Contains Major Allergens | Vegan or Vegetarian | Price Per Serving | Essential Vitamins & Minerals | Iron or Calcium | Folate | Vitamin D | Choline |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Nature Made Prenatal Folic Acid + DHA | 1 pill/day | Yes | No | Yes (soy) | Vegetarian | $0.45 | 18 (plus DHA) | Both | 1330 mcg DFE (folic acid) | 1000 IU D3 | None | Ritual Essential Prenatal | 2 pills/day | Yes | Yes | No | Vegan | $1.47 | 10 (plus DHA) | Iron Only | 1000 mcg DFE (5-MTHF) | 2000 IU D3 | 55 mg | MegaFood Baby & Me 2 Prenatal Multi | 2 pills/day | Yes | No | No | Vegetarian | $1.00 | 23 | Iron Only | 1020 mcg DFE (5-MTHF) | 600 IU D3 | 300 mg |
| WeNatal For Her | 3 pills/day | Yes | No | No | Vegetarian | $2.17 | 23 | Iron Only | 1350 mcg DFE (5-MTHF) | 4000 IU D3 | 400 mg |
| Needed Prenatal Multi Essentials | 3 pills/day | Yes | Yes | No | Vegetarian | $1.43 | 23 | Calcium Only | 918 mcg DFE (5-MTHF) | 2000 IU D3 | 150 mg |
| Needed Prenatal Multi Capsules | 8 pills/day | Yes | Yes | No | Vegetarian | $2.10 | 24 | Calcium Only | 918 mg DFE (5-MTHF) | 4000 IU D3 | 400 mg |
| FullWell Women's Prenatal Multivitamin | 8 pills/day | Yes | No | No | Vegetarian | $1.67 | 24 | Calcium Only | 1360 mg DFE (5-MTHF) | 4000 IU D3 | 300 mg |
If you want help supporting your nutrition during pregnancy, schedule a discovery call today.
Disclaimer: This information contained in this blog is based on the experience of the author and science-based research. It is not intended to replace medical advice or diagnosis from a physician or other medical provider. This blog is not intended as a substitute for a consultation with a physician or other healthcare provider. The author is not responsible for any adverse effects or consequences resulting from the use of any suggestions discussed in this blog.
Last medically reviewed on September 18, 2025
Kerry Lett, MPH, RDN, LDN,CLC is the pediatric & maternal registered dietitian and owner of Milestones Pediatric & Maternal Nutrition in Cary, NC. Kerry is passionate about helping growing families navigate life and achieve all of their milestones along the way. Schedule an appointment today.
