My Favorite Prenatal Vitamins
One of my favorite parts of nutrition consulting is helping clients figure out which prenatal supplements they need (and - just as important - what they don’t need).
The good news is that tons different of products exist. The bad news is…well…the same :) There are so many products, it can be hard to know where to begin. These products aren’t cheap, so you want to be sure you’re investing in the best fit.
It’s tedious to compare Supplement Facts and analyze how many nutrients are in each product (and which ones matter). So, I’ve done that part for you here 🙂
Let’s Set Some Ground Rules First
Very important message to read first: there is no one-size-fits all “perfect” prenatal for everybody!
3 reasons why:
Your needs are unique based on your lifestyle, the foods you eat, your preferences, any medical diagnoses you have, and your routines.
You’ll notice on this list that there’s no single prenatal multivitamin that has everything in a single capsule. That’s partly because some nutrients (like calcium and choline) are really “bulky” and take up a lot of space. It’s hard to fit your full daily needs into one product.
Certain minerals don’t play nicely together and cannot coexist in high amounts in the same capsule. For example, calcium and iron bind to each other and prevent absorption, so most prenatal vitamins will contain one or the other (or a very low amount of both).
Another word of fine print: the best prenatal vitamin for you is the one you remember to consistently take! That means if you hate swallowing pills, you may consider a powder or different format (more on that below).
With all that in mind, below you’ll find recommendations for prenatal multivitamins that I trust for my clients, friends, and myself.
Why Take a Prenatal Multivitamin?
Think of prenatal multivitamins as your “safety net” to ensure you’re getting all the micronutrients (aka vitamins and minerals) you need during and after pregnancy. Your multivitamin can help fill in any gaps that you don’t get through food - especially as you struggle with nausea, vomiting, or food aversion during pregnancy.
When To Start a Prenatal Vitamin
Start taking a prenatal vitamin a few months before you’re actively trying to conceive (though technically, it’s best practice to take a prenatal vitamin if there’s a chance of getting pregnant - i.e., you’re not actively trying but not actively preventing, either).
Just find out you’re pregnant and you’re not taking anything yet? No stress, just start now.
It’s helpful to keep taking your prenatal supplements after your baby arrives, as well. This can help with postpartum healing. And if you’re breastfeeding/chestfeeding/pumping, keep taking your prenatal multi as long as you’re making milk to help meet those extra nutritional demands.
My List: My Favorite Prenatal Vitamins
Best Comprehensive Multi: Needed Prenatal Multi Capsules
For the woman who wants it all - Needed’s prenatal is for you!
This is one of the most robust formulations out there - in other words, it has a lot of different nutrients in large amounts. Needed’s prenatal multi has more choline than any others. It also offers a higher dose of vitamin D compared to others. If you’re the type of person who likes to err on the side of “more,” this is an excellent option.
Benefits:
Substantial amounts of a wide variety of important nutrients, so you can rest assured that you’re getting what you need, especially if nutrition has been a struggle lately
Considerations:
Because this product offers so many micronutrients, its serving size is big: 8 capsules per day (all those vitamins and minerals take up space). If you hate swallowing pills, this product is probably not a great fit.
Does not contain iron. This is not necessarily a “con” if you don’t need iron, since unnecessary iron absorption can harm your gut bacteria - more on that below!
Needed Prenatal Multivitamin
Most Convenient: Binto
For someone who is busy and wants to minimize steps, Binto is a go-to option.
This company was founded by a postpartum nurse and offers “kits” made of multiple supplements. You can get Binto’s Prenatal Kit - which contains pre-portioned daily packets of a prenatal multivitamin, a pre- and probiotic, and vegan omega-3 capsules.
Alternatively, you can take Binto’s quiz to customize a kit that suits you best. For example, if you know you’re low in vitamin D3, you can add extra vitamin D into your daily personalized kit.
Pros:
It’s very easy to remember what to take with Binto, since they make multiple different supplements all available in one easy packet for you.
The capsules are all relatively small and easy to swallow. Plus, the prenatal multis contain ginger and have a subtle mint aftertaste (helpful for nauseous days).
Customizable option, in case you want to change what’s in your packet
Cons:
Low in choline, so you’ll still need to purchase that separately and take it on the side
Binto Prenatal Multivitamin Kit (containing 2 prenatal essentials + 2 fish oil capsules)
Best (More) Affordable Option: The Honest Company Love the Bump Prenatal Vitamin
Honest offers a prenatal multi that’s got the essentials at about half the prices of other options listed here. Unlike most cheaper prenatal multis on the market, Honest’s version has methylated folate (instead of just folic acid).
Pros:
Only 1 capsule per day and about $18 per month
Third-party tested by the NSF
Considerations:
Contains a pretty large dose of iron; if you’re prone to constipation (the main side effect from iron supplements) or you don’t need extra iron (see notes above!), this amount may be too much
Lacks choline, so you’ll need to take that separately
The Honest Company Love the Bump Prenatal Multivitamin
Best Alternatives if You Can’t Swallow Pills
No shame if you’re someone who doesn’t like swallowing pills! Alternatives exist for you, because remember: the best prenatal for you is the one you’ll consistently take.
Needed offers a powdered version of their prenatal multivitamin. To use, stir a daily packet into a smoothie, yogurt, oatmeal, etc. This option has all the same benefits of Needed’s prenatal multivitamin capsules, described above.
Gummies are another option if you hate swallowing pills. With any gummy prenatal vitamin on the market, you are definitely going to be getting fewer nutrients than a capsule version. However, if gummies are the method that helps you consistently take something, then they are the best option for you.
Two solid options to check out are:
Additional Prenatal Supplements You May Need
This list highlights some of the most common additional products many women need. Keep in mind, there may be other vitamins or supplements you need based on your individual needs.
Choline
Unless you’re taking Needed’s prenatal multivitamin, yours probably does not contain enough choline. Because choline is not in many foods and is important for fetal brain development, I do strongly recommend parents to try to meet these needs with a supplement!
Nature’s Way and Nested both make a standalone choline option that’s easy to add into your routine - simply take one daily along with your prenatal multivitamin
Pro tip: keep taking choline as long as you’re breastfeeding/pumping! It may help prevent clogged ducts by lowering inflammation, plus your needs remain high (just like in pregnancy).
Iron
Iron is tricky. On one hand, it’s vital for pregnancy and postpartum recovery to support baby’s growth and all the new blood volume Moms must create. On the other, taking excess iron that you don’t need can cause uncomfortable side effects (like constipation and stomachaches) and may disrupt your gut microbiome.
How much iron is in prenatal multivitamins varies - some contain a full dose, some contain a partial dose, while others contain none.
My recommendation is to tailor iron supplementation based on you needs. Having bloodwork at least twice during pregnancy as well as after birth can help determine if you have anemia and need extra iron support.
One benefit of taking iron separately is you can ramp the amount up and down depending on how much you need. Another benefit of taking iron separately is better absorption.
Needed offers a standalone iron supplement that is easy to digest and tailor to your needs throughout pregnancy and postpartum.
Omega-3
Omega-3 is another ingredient that some prenatal multivitamins contain, while some lack. But even if your prenatal multivitamin does contain Omega-3 (which you may see listed as “DHA”), it’s likely not in a big enough dose. Plus, moms need two types of omega-3’s - both DHA and EPA - during pregnancy and lactation.
Nordic Naturals Ultimate Omega is my recommendation - it contains both DHA and EPA (you need both) in ample amounts and in the right ratio. While Nordic Naturals does offer a Prenatal version, I recommend their Ultimate product instead because it offers a higher dose.
Needed Iron Supplement
