Selecting the right prenatal vitamin is one of the most important steps you can take for your fertility, pregnancy, and overall well-being. With so many options available, it’s easy to feel overwhelmed. But don’t worry—we’re here to help you navigate the essential nutrients, expert recommendations, and key factors to consider so you can make an informed choice with confidence.

Whether you’re preparing for pregnancy or already expecting, a high-quality prenatal vitamin helps fill nutritional gaps, supports your baby’s development, and promotes a healthy pregnancy journey. This guide will help you navigate the key nutrients, expert recommendations, and essential factors to consider when selecting the best prenatal vitamins in 2025. 

Why are prenatal vitamins for women important?

Prenatal vitamins are essential for supporting maternal health, fetal development, and overall pregnancy wellness. Leading medical organizations, including the American College of Obstetricians and Gynecologists (ACOG), the World Health Organization (WHO), and the Centers for Disease Control and Prevention (CDC), recommend prenatal vitamins for women considering conception or who are currently pregnant.

During pregnancy, a woman's body undergoes significant changes to support the growing baby, and nutrient demands dramatically increase. If the mother’s diet does not provide enough essential nutrients, her body naturally prioritizes the baby’s needs, often depleting her own nutrient stores. This can leave women more susceptible to deficiencies that impact both their health and the baby’s development. 

Essential nutrients to look for in a women's prenatal vitamin

Some key nutrients that commonly decline without supplementation during pregnancy. When selecting a prenatal, bioavailable forms of nutrients are the ones your body can easily absorb and use. Not all vitamins and minerals are created equal—some forms are much easier for your body to break down and put to work than others.

For example:

• Folate vs. folic acid – Though the synthetic form of folate (folic acid) has been well researched in preventing neural tube defects, recent research shows that folate in the form of methylfolate (5-MTHF) is better absorbed. The 5-MTHF form is already active and ready for your body to use, while synthetic folic acid needs to be converted first (and not everyone can do this efficiently).

Look for bioavailable forms of these key nutrients:

• Folate is crucial for neural tube formation in early pregnancy. Since neural tube closure happens within the first few weeks of pregnancy—often before a woman knows she’s pregnant—having sufficient folate levels beforehand is essential.
• Iron needs rise as a mother’s blood volume increases by up to 50% during pregnancy to support oxygen transport to the baby. Iron is essential for oxygen transport and preventing maternal anemia. Without adequate iron, the risk of anemia rises, leading to fatigue, dizziness, and potential complications for both mother and baby.
• Vitamin D is essential for calcium absorption and helps build strong bones and teeth for the baby. Deficiency can lead to maternal bone loss, increased risk of gestational diabetes, and weakened immune function.
• DHA (a type of omega-3 fatty acid) promotes brain and eye development. Since the baby’s brain is composed largely of fats, DHA is critical for cognitive and visual development. The mother’s DHA levels can become depleted without supplementation, affecting both her brain function and the baby’s neurological growth.
• Choline plays a vital role in fetal brain development and memory formation. Many prenatal vitamins lack adequate choline, making dietary intake or additional supplementation necessary. During early pregnancy (up to 12 weeks), the recommended choline intake is 450 milligrams per day, increasing to 500-600 milligrams per day in the later stages, beyond 12 weeks.
• Iodine supports thyroid hormone production, which regulates fetal brain and nervous system development. Maternal iodine deficiency can lead to cognitive impairments in the baby.
• Magnesium (glycinate or citrate) helps with muscle function and reduces pregnancy-related leg cramps.

Since many of these nutrients are difficult to obtain in sufficient amounts through diet alone, a well-formulated prenatal vitamin, like WeNatal for Her,  is essential to maintaining optimal maternal and fetal health.

Expert tips for how to choose a prenatal vitamin

With so many prenatal vitamins on the market, how do you know which one is best? 

To help support you, we asked Lisa Dreher, MS, RDN, LDN—WeNatal’s Nutrition Director and a functional medicine registered dietitian at The UltraWellness Center, to share her expert recommendations.

Dreher shares that “when choosing a prenatal vitamin, look for one with at least 400-800 mcg of methylfolate for better absorption and iron to support increased blood volume. Key nutrients like choline, iodine, and vitamin D are also essential for fetal growth.” 

She also recommends supplementing with DHA for brain and eye development. "Opt for a third-party-tested brand to ensure quality and consider your individual needs, such as Ferrochel® iron bisglycinate chelate (as found in WeNatal prenatals for women) which is a gentler form of iron, if you experience constipation or gastrointestinal upset." As always, consult your doctor to tailor the choice to your health and dietary needs.

“For patients with a history of nausea or GI upset related to supplementation, I will often recommend dividing their capsules between meals to minimize this potential adverse symptom and support optimal absorption,” Dreher says.

Can men take prenatal vitamins?

Yes, but men need a prenatal formula specifically designed to support male fertility and reproductive health. Sperm quality, motility (movement), and overall fertility are highly influenced by nutrition, making targeted supplementation just as important for men as it is for women when trying to conceive.

Key nutrients for male fertility include:

• CoQ10: An antioxidant that helps protect sperm from oxidative stress and supports energy production in sperm cells. Studies show it can improve sperm count and motility.
• Zinc: Essential for testosterone production and sperm development. Zinc deficiency has been linked to lower sperm quality and fertility issues.
• Selenium: Plays a key role in sperm formation and motility while protecting sperm from damage.
• Vitamin C & vitamin E: Powerful antioxidants that help reduce sperm DNA damage and improve overall sperm health.
• L-Carnitine: Supports sperm energy metabolism and motility, helping sperm swim more effectively.

Because sperm takes about 74-90 days to fully mature, men should begin taking a high-quality male prenatal vitamin at least three months before conception for the best results. Just like women, men should also aim for a nutrient-dense diet rich in healthy fats, lean proteins, and antioxidants to optimize fertility naturally.

Learn more about the importance of men’s prenatal vitamins.

When to start taking prenatal vitamins

Dreher recommends starting prenatal vitamins at least three months before conception to build up essential nutrient stores. Think of it as preparing the best possible environment for your baby to thrive from day one. Your body needs time to reach optimal nutrient levels, and certain key vitamins—like folate—are especially important in the very early weeks of pregnancy when critical development occurs.

If you’re already pregnant, don’t worry—it’s never too late to start! Taking a high-quality prenatal as soon as possible will provide your growing baby with essential nutrients to support brain development, bone growth, and overall health. Every day you take a prenatal, you’re investing in your baby’s future well-being, as well as your own health during and after pregnancy.

Related: The ultimate 'His & Hers' fertility checklist

Do prenatal vitamins have side effects? 

Some women notice mild side effects when taking prenatal vitamins, but there are ways to make the experience more comfortable:

• Constipation: This can happen due to iron content. If this is a concern, look for a prenatal with a gentler form of iron, like Ferrochel iron bisglycinate chelate found in WeNatal for Her, and pair it with fiber-rich foods and plenty of water.
• Nausea: If prenatals make you feel queasy, always take them with food and try splitting the dose throughout the day to make it easier on your stomach.

Your prenatal vitamin should support you, not cause discomfort! If you’re experiencing persistent side effects, talk to your doctor about finding a formula that works better for your body.

FAQs about choosing the best prenatal vitamin for women

How do I choose the right prenatal vitamins?

Choosing the best prenatal vitamin can feel like a big decision, but it doesn’t have to be overwhelming. Use these expert-backed tips to guide you in what to look for: 

• Methylated folate: Methylfolate is the most absorbable form, especially for women with the MTHFR gene variation.
• Bioavailable iron & choline: These nutrients help prevent anemia and support baby’s brain development. Look for gentle iron forms like iron bisglycinate to minimize digestive discomfort.
• Third-party testing: Since supplement regulation varies, choose a brand that undergoes independent testing for quality and purity.
• Clean ingredients: Avoid artificial additives, unnecessary fillers, or added sugars.
• DHA for brain & eye development: If not included in your prenatal, consider an additional omega-3 supplement sourced from algae or fish oil.
  
  

Related: Does the world need yet another prenatal?

What is the most recommended prenatal vitamin?

The most recommended prenatal vitamins provide a well-rounded nutrient profile that includes folate, choline, vitamin D, and iodine—nutrients crucial for fetal development. Brands like WeNatal for Her prioritize these key nutrients in highly bioavailable forms, ensuring maximum absorption and effectiveness.

What to look for in the best prenatal vitamins 2025

The best prenatal vitamins in 2025 should reflect the latest research on maternal health, fertility, and fetal development. Look for a formula that prioritizes:

• Bioavailable nutrients: These are easier for your body to absorb and utilize.
• Evidence-based dosages: Nutrient amounts should align with current medical guidelines for pregnancy.
• Third-party testing: Ensuring purity, safety, and accurate ingredient labeling.
• Evidence-based formulations: Products like WeNatal for Her meet these high standards, providing comprehensive support for both mom and baby.

Taking the time to find the right prenatal vitamin is one of the best investments you can make in your health and your baby’s future. If you’re unsure where to start, talk to your healthcare provider for personalized guidance!

Related: The Impact of Methylation on Fertility and Pregnancy: Why B Vitamin Form Matters

A note from WeNatal on how to choose a prenatal vitamin

We know that choosing a prenatal vitamin can feel like a big decision, and it’s completely normal to feel a little overwhelmed by all the options. You want to give your baby the best possible start while also taking care of your own health—and that’s exactly why prenatal nutrition matters so much.

The right prenatal vitamin should feel like a trusted companion on your journey, filling in nutritional gaps and supporting both you and your growing baby. By focusing on high-quality, bioavailable nutrients, third-party testing, and evidence-based formulations, you can have peace of mind knowing you’re giving your body what it needs during this transformative time.

Every pregnancy journey is unique, and there’s no one-size-fits-all approach to prenatal nutrition. That’s why it’s always a good idea to talk with a fertility or birth practitioner who understands your individual health needs and can guide you toward the best choices for you and your baby.

Above all, remember that small, consistent steps—nourishing your body, staying informed, and giving yourself grace—are what truly make a difference. You are already doing an incredible job prioritizing your health, and your baby is lucky to have you.

References

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Aydin S, Jenkins A, Detchou D, Barrie U. Folate fortification for spina bifida: preventing neural tube defects. Neurosurg Rev. 2024;47(1):724. Published 2024 Oct 4.

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Caudill MA, Strupp BJ, Muscalu L, Nevins JE, Canfield RL. Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study. The FASEB Journal. 2018 Apr;32(4):2172. 

Derbyshire E, Obeid R. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. Nutrients. 2020;12(6):1731. Published 2020 Jun 10.

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Office of dietary supplements - iodine. NIH Office of Dietary Supplements. 

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