Let’s Talk about Prenatal Vitamins

Hey there, mama! Whether you’re already pregnant or just starting to think about growing your family, you’ve probably heard that prenatal vitamins are kind of important before, during, and even after pregnancy.. But with SO many options out there—gummies, capsules, vegan, organic, DHA — it can feel totally overwhelming to know which one to choose (or even where to start!).

As a labor and delivery nurse and mama of two, I’m here to break it all down for you. Let’s talk about why prenatals matter, what to look for, and which ones might be the best fit for you.

Prenatal vitamin FAQs

Why do I need a prenatal?

Great question! Pregnancy significantly increases your body's demand for certain vitamins and minerals to support the rapid growth and development of your little one. While a healthy, balanced diet is super important, it’s not always easy to get every single nutrient you need—especially when nausea, food aversions, or cravings kick in. 

Insert prenatal vitamins. Prenatals are specially formulated to give your body extra support in the form of #allthethings…iron, folic acid, calcium, vitamin D, DHA, choline, B12 and more! In short? Prenatal vitamins help fill in any nutritional gaps, so your body can focus on growing that tiny human like the champ that you are!

I’m not encouraging you to eat cr@p your whole pregnancy and pop a daily prenatal vitamin to reverse all the “damage” but a good prenatal vitamin can make a big difference!

When to start taking prenatal vitamins?

Ideally, you should begin taking prenatal vitamins before you conceive. This allows time to build up essential nutrient stores in your body, particularly folate, which is most critical in the early weeks of pregnancy, often before you even know you're pregnant.

If you weren't taking them before conceiving, don’t you panic, start as soon as you find out you're pregnant.

Does insurance cover prenatal vitamins?

Coverage for prenatal vitamins can vary depending on your insurance plan and whether they are prescribed by your doctor. Over-the-counter prenatal vitamins are typically not covered. 

However, if your doctor writes a prescription for a specific prenatal vitamin, it may be eligible for reimbursement under your prescription drug benefits. It's worth checking with your insurance provider to understand your specific coverage.

TL;DR: Do I really need one?

For most, the answer is a resounding yes. While a healthy diet is foundational, prenatal vitamins provide essential nutrients in the increased amounts needed during pregnancy, offering crucial support for both your health and your baby's development.

Think of it as an investment in a healthy pregnancy journey.

What to look for in a prenatal vitamin

Folate vs folic acid in prenatals

Folate is the naturally occurring form of vitamin B9 found in foods like leafy green vegetables. Folic acid is the synthetic form often added to supplements and fortified foods.

While both are beneficial, some individuals have a genetic variation (MTHFR gene mutation) that can make it harder for their bodies to convert folic acid into its active form, L-methylfolate (also known as 5-MTHF). 

Many newer prenatal vitamins now include folate (as L-methylfolate) for better absorption, regardless of MTHFR status.

MTHFR gene mutation

The MTHFR gene provides instructions for making an enzyme that processes folate. Variations in this gene are common and can affect how efficiently the body converts folic acid to its active form. 

MTHFR test

A blood test can determine if you have an MTHFR gene mutation. While having a mutation doesn't necessarily mean you'll have pregnancy complications, some healthcare providers may recommend prenatal vitamins containing L-methylfolate if you have this variation. 

Discussing MTHFR testing with your doctor is important if you have concerns.

Iron in prenatals

Iron needs significantly increase during pregnancy to support the expanded blood volume required to nourish the baby. Iron deficiency can lead to fatigue and an increased risk of preterm birth and low birth weight. 

Look for a prenatal vitamin that contains an adequate amount of iron. Be aware iron can sometimes cause constipation so consider a daily stool softener if you start running into any issues.

DHA in prenatals

DHA is an omega-3 fatty acid crucial for baby's brain and eye development, particularly during the third trimester. While some prenatal vitamins include DHA, others may not. You might need a separate DHA supplement to ensure adequate intake.

Best prenatal vitamin 

Okay, so you’re sold on taking a prenatal—but which one is actually the best? There are tons of options out there so I don’t blame you at all if you are feeling a tad overwhelmed.

There’s no one-size-fits-all answer. To make sure you find the best option for you I recommend doing a little research on your end and talking to your OB provider if any questions pop up.

Here are some options you might want to consider when conducting your search!

Best prenatal gummy vitamin 

Not a fan of swallowing pills? Gummy prenatals to the rescue! It is, however, essential to carefully check the nutrient profile, as some gummies may contain lower levels of certain nutrients.

Brands like Smarty Pants, Olly, and vitafusion are some great options when it comes to prenatal gummy vitamins.

Organic prenatal vitamin 

If choosing organic is important to you, I totally get it—especially when you’re growing a very special tiny human. There are some good options out there in the organic prenatal vitamin market.

New Chapter and Garden of Life are good organic options to look into!

Vegan prenatal vitamin 

Vegan mamas, I see you! There are some awesome prenatal options that skip the animal-derived ingredients without skipping the essential nutrients - vitamin B12 and iron in particular!

Ritual is your go to for vegan prenatal vitamins! I actually tried a few different brands when I was pregnant and settled on Ritual. They smell and taste like lemons so it made them much easier to get down!

DHA prenatal vitamin

DHA (a type of omega-3 fatty acid) is a key player in baby’s brain and eye development — especially in the second and third trimesters. 

Some prenatal vitamins include DHA, while others don't. If your prenatal doesn't contain DHA, consider a separate DHA supplement derived from algae oil, which is a vegan source.

Nature Made prenatal + DHA is highly rated and a great option!

Perelel prenatal vitamin

Perelel launched in 2020 and was co-founded by an OBGYN. I never got the opportunity to give Perelel a try but have heard great things about them!

One thing I find really appealing about Perelel is that their prenatal vitamins are tailored to each specific trimester. They also offer preconception vitamins along with some for postpartum, and more. Their tagline is “Doctor-made vitamins for women at every stage of their hormonal lives.” 

If you try Perelel vitamins during pregnancy and end up liking them you can continue using Perelel for the remainder of your “hormonal life” - they have you covered during motherhood, perimenopause, and even vitamins to support you during your menstrual cycle too.

Nature Made prenatal vitamin

Nature Made is a widely accessible and often affordable brand offering a range of prenatal vitamins, including options with DHA. They are a reliable choice for a comprehensive blend of essential nutrients.

They are tried and they are true and you cannot go wrong with Nature Made prenatal vitamins. 

Ritual prenatal vitamin review

Let’s talk Ritual (again)! This one has gotten super popular (for good reason), so here’s the scoop.

Ritual stands out for its focus on transparency and a streamlined list of key nutrients, including folate (as L-methylfolate), iron, vitamin D3, vitamin B12, and omega-3 DHA. They emphasize traceable ingredients and a clean formulation.

Since I have personally taken Ritual vitamins in the past I’ll share what I found to be the pros and cons.

Pros

• Clean ingredients
• Vegan
• Easy on the tummy
• Palataple (smells and taste like lemons)
• Contains DHA

Cons

• Doesn’t contain calcium or iron
• On the pricey side 
• No gummy version (at least yet)

All in all, Ritual is a great choice if you’re looking for a high-quality, minimal-ingredient prenatal and don’t mind adding a separate iron/calcium supplement.

Additional vitamins or supplements for pregnancy

Okay mama, now that we've talked all about prenatal vitamins, let’s chat about some extra nutrients you might want to consider during pregnancy—with your provider’s guidance, of course! 

While a good prenatal covers most of your bases, some mamas need a little more support depending on their unique needs.

Here are a few add-ons that might be worth asking your provider about:

• Iron: Some prenatals don’t include much iron (or any at all!), but your iron needs go way up during pregnancy. If you're feeling extra tired or your provider notices you're a bit low, they might suggest an iron supplement. But remember that iron can make you constipated so all consider a daily stool softener (like Colace) if you start having issues with 💩
  
  
• Calcium: If your prenatal doesn’t have enough calcium (most don’t), you can support your growing baby's bones and teeth with a separate calcium supplement—or just aim to get more dairy or fortified foods in your diet!
  
  
• Magnesium: Known to help with sleep, muscle cramps, and even constipation (yep, the pregnancy trifecta 😅), magnesium can be a helpful addition
  
  
• Vitamin B6: This one is often recommended in early pregnancy to help combat nausea and morning sickness
  
  
• Probiotics: A healthy gut can mean better digestion, immune support, and even improved vaginal health during pregnancy.

As always, mama—talk with your provider before adding anything new to your routine. They can help you decide what’s best for your pregnancy and what’s safe to combine with your prenatal.

Wrapping up

Alright, mama—there you have it! Whether you’re team gummy, team vegan, or just trying to figure out what’s actually worth taking, I hope this helped clear things up a bit.

Remember, the “best” prenatal is the one that works best for you. Something you’ll actually take consistently, that doesn’t upset your stomach, and that fits your lifestyle and dietary needs.

As always, chat with your provider before starting anything new. And know that you’re already doing something amazing by researching and taking care of yourself and your baby. You got this!