June 10, 2026 Updated on October 06, 2026
What vitamins should I take while pregnant?
What vitamins should I take while pregnant?
The short answer: a comprehensive prenatal vitamin is the foundation, ideally one that includes folate, iron, vitamin D, DHA, choline, iodine, and a full B-complex. The longer answer involves understanding which nutrients matter most, in what amounts, and why form and quality vary so widely across products.
RELATED: How to choose a prenatal vitamin
The priority nutrients
Folate The most time-sensitive nutrient in early pregnancy. It works to protect against neural tube defects during the first 28 days after conception. Methylfolate (L-5-MTHF) is the bioactive form that bypasses the MTHFR gene conversion issue that affects an estimated 40-60% of the population.
Iron Supports the roughly 45% increase in blood volume that occurs during pregnancy in addition to the oxygen delivery needs for the baby. Iron deficiency anemia during pregnancy is associated with preterm birth and low birth weight. The form matters: iron bisglycinate is absorbed more efficiently and causes fewer digestive side effects than ferrous sulfate.
Vitamin D3 Supports calcium absorption and fetal bone development. Research suggests supplementation at these levels may reduce the risk of preeclampsia, gestational diabetes, and preterm birth. Many prenatal vitamins contain only 400-600 IU, which may fall short.
DHA An omega-3 fatty acid that supports fetal brain and eye development, particularly in the third trimester. Quality matters here. DHA can oxidize when packed alongside other vitamins and minerals, which is why some brands offer it separately to preserve potency.
Choline Supports brain development, neural tube formation, and placental function. A 2022 review found that choline was one of the most frequently underdosed or missing nutrients in prenatal supplements.
Iodine Supports thyroid function and fetal brain development. Mild to moderate iodine deficiency is common among women of childbearing age.
WeNatal For Her
24 key nutrients for healthy pre-pregnancy, pregnancy, and postpartum.
What about additional supplements?
Beyond a prenatal, some people benefit from a separate DHA supplement, magnesium (especially for leg cramps and sleep), and additional vitamin D if bloodwork shows deficiency. Your provider can help you determine whether additional supplementation makes sense based on your labs and health history.
RELATED: 4 key nutrients many prenatals are missing
A note from WeNatal on pregnancy nutrition
WeNatal for Her delivers these priority nutrients at clinically relevant doses in just three capsules per day. Paired with Omega DHA+ for brain development support and Rest + Digest Magnesium for sleep and digestive comfort, the full WeNatal system covers your nutritional needs from preconception through postpartum. Our clinical nutritionists recommend building your supplement routine around a comprehensive prenatal first, then adding targeted support as needed.
RELATED: The ultimate preconception guide: What to do when you're ready to get pregnant
References
Adams JB, et al. (2022). Evidence based recommendations for an optimal prenatal supplement for women in the US. Maternal Health, Neonatology and Perinatology, 8:4. DOI: 10.1186/s40748-022-00139-9
Basak S, Mallick R, Duttaroy AK. Maternal Docosahexaenoic Acid Status during Pregnancy and Its Impact on Infant Neurodevelopment. Nutrients. 2020;12(12):3615. Published 2020 Nov 25. doi:10.3390/nu12123615
