What prenatal vitamins should I take?

What prenatal vitamins should I take?

The best prenatal vitamin is one that contains evidence-based doses of the nutrients that matter most for pregnancy, uses bioavailable forms of those nutrients, and is something you'll actually take every day. Beyond that, the "best" one depends partly on your individual health profile.

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What to look for

Based on a 2022 review of the research literature and an analysis of 188 prenatal supplements, these are the nutrient benchmarks to compare against:

Folate (800-1350 mcg): Look for methylfolate (L-5-MTHF) rather than folic acid. Around 40-60% of people carry MTHFR gene variants that can reduce the body's ability to convert folic acid into its active form.

Iron (18-27 mg): Ideally as iron bisglycinate or another chelated form that's easier on the stomach. Ferrochel® is one of the most studied forms and is ionically neutral, meaning it won't block the absorption of other nutrients.

Vitamin D (2000-4000 IU): Many prenatals underdeliver on vitamin D. Given how common deficiency is, this is a nutrient worth paying attention to.

Choline (400-450 mg): The recommended intake during pregnancy, but most prenatals contain little to none. This is one of the biggest gaps in the prenatal market.

DHA (200-600 mg): Some prenatals include it in the formula, though separating it can prevent oxidation and preserve quality.

Iodine (150-220 mcg): Important for thyroid function and fetal brain development. Not all prenatals include it.

Pills vs. gummies vs. protein powders

Capsules tend to be the most comprehensive and typically include iron. They can be large and harder to swallow, which is a real barrier for some people.

Gummies are easier to take and taste better, but they often lack iron and may contain lower amounts of certain nutrients. If you choose gummies, plan to supplement iron separately.

Protein powders are a newer format that combines prenatal nutrients with protein and collagen in a single scoop, which can be helpful for people struggling with capsule fatigue or food aversions during pregnancy.

What the best prenatals have in common

Quality prenatals are third-party tested for purity and potency. They use bioavailable forms of key nutrients (methylfolate over folic acid, iron bisglycinate over ferrous sulfate). They provide adequate doses rather than token amounts. And they're transparent about what's in the formula and what's not.

RELATED: 4 key nutrients many prenatals are missing

A note from WeNatal on choosing the right prenatal

WeNatal for Her was designed with the most common prenatal gaps in mind. It includes methylfolate, Ferrochel® iron bisglycinate, 4000 IU of vitamin D3, and 400 mg of choline in just three capsules per day. It's also formulated as a his-and-hers system, recognizing that fertility is a two-person effort. When comparing prenatals, look at the label carefully, check nutrient forms (not just names), and verify that key nutrients like choline, DHA, and vitamin D are present in meaningful amounts.

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References

Adams JB, et al. (2022). Evidence based recommendations for an optimal prenatal supplement. Maternal Health, Neonatology and Perinatology, 8:4. DOI: 10.1186/s40748-022-00139-9