Prenatal Vitamins Explained: What Every Mum-to-Be Needs to Know
If you’ve just started your preconception journey and wondering ‘what prenatal should I be taking'?’. Or if you’re already pregnant and want to know if your prenatal has everything you need… Then keep reading, this article is for you.
When you’re on your fertility or pregnancy journey, one of the first things you’re likely to consider is a prenatal supplement. After all, your body needs the right nutrients to support the growth and development of your baby. But with so many options available, how do you know which one to choose? The truth is, that not all prenatal supplements are created equal.
The importance of choosing a quality prenatal goes beyond just picking up any bottle from the shelf. It’s about finding one that’s tailored to your unique needs, one that considers your current health, any nutrient deficiencies, and your long-term fertility and pregnancy goals.
The key is knowing what to look for and choosing a prenatal that will provide both you and your future baby with the best support.
Firstly let’s discuss why over-the-counter prenatals (like Elevit!) fall short of what you and your baby truly need.
#1 Impaired absorption:
Many over-the-counter prenatals contain nutrients that, when taken together, can impair each other’s absorption. This means that you might not be getting the full benefit of each nutrient, even though you're taking them all at once.
A key nutrient to avoid in prenatal is iron- whilst important in pregnancy this nutrient is poorly absorbed when combined in a multivitamin. We recommend taking this separately from your prenatal.
#2 Poor quality:
The quality of nutrients in shelf-brand supplements are often not the most bioavailable forms, which means your body struggles to absorb these nutrients! For example, some prenatals contain synthetic folic acid or cheaper versions of B12, both of which are harder for the body to process and utilise.
Think of it like choosing to put premium petrol in your car versus the cheapest. Still does the same job but when we are talking about your unborn child, I prefer to go with the premium option!
#3 Missing key nutrients:
Some essential nutrients, like choline, are often missing entirely from standard prenatal formulas.
(I’ll explain more on this soon)
Ultimately, the goal of any prenatal supplement should be to provide the most bioavailable, easily absorbed forms of the nutrients that support a healthy pregnancy..
not just to fill up a pill with a bunch of ingredients that may or may not be effective.
A “one-size-fits-all” approach to prenatal supplementation simply isn’t effective. The best prenatal supplement for you is one that addresses any pre-existing nutrient deficiencies and takes into account your personal health and diet. A general prenatal vitamin may meet the basic needs, but it won’t be tailored to your unique body or situation. By reviewing your blood results, considering your current diet, and assessing your fertility and pregnancy goals, we can make a much more informed decision.
Key nutrients to look out for in a prenatal
If you are unsure if your prenatal is the best quality, start by checking if it includes these four nutrients.
These are all essential in preconception and pregnancy for supporting both your health and your baby’s development.
#1 Methyl Folate vs. Folic Acid
Folic acid is commonly found in many prenatal supplements, but it’s important to look for methyl folate instead.
Why? Methyl folate is the bioactive form of folate, which means it’s more easily absorbed by the body.
For those with genetic variations like MTHFR (which is more than 50% of the population), processing folic acid can be challenging, leading to insufficient folate levels despite supplementation.
Methyl folate ensures you get the full benefits of this essential nutrient, and crucial for preventing neural tube defects and supporting early pregnancy development.
#2 Vitamin B12 (Methylcobalamin)
Vitamin B12 is a powerhouse nutrient for both you and your baby.
It supports the nervous system, red blood cell formation, and DNA synthesis.
B12 deficiencies have been linked to an increased risk of early pregnancy loss and developmental issues for the baby.
Look for a prenatal supplement that contains at least 400 mcg of vitamin B12 in its methylcobalamin form, as this is the most easily absorbed and effective type.
Ensuring you have enough B12 will help set you up for a healthy pregnancy and strong baby development.
#3 Choline
Some of the common prenatals on the market are missing choline, which is shocking to me considering it’s essential for brain development, foetal growth and preventing neural tube defects.
The recommended daily intake of choline during early pregnancy is around 440 mg, and most prenatal supplements don’t provide nearly enough. If your prenatal doesn’t provide enough choline, you may need to consider adding a separate supplement or make sure you are getting enough through your diet.
#4 Vitamin D
Vitamin D is a nutrient that supports multiple aspects of pregnancy, from fertility to long-term pregnancy health.
It helps with:
The development and quality of eggs
Improves the chances of fertilisation
Can help reduce the risk of complications such as gestational diabetes and pre-eclampsia.
For most women, a prenatal supplement with at least 1000 IU of vitamin D is ideal unless you’re already supplementing separately.
Tailoring Prenatal Supplements to Your Needs
When it comes to choosing a prenatal supplement, personalisation is key. Not every woman needs the same levels of every nutrient.
Some may need more vitamin D, while others might need a little extra B12. There’s no “one-size-fits-all” when it comes to pregnancy nutrition, which is why it's so important to consider your unique health needs, diet and blood results.
If you’re feeling overwhelmed by all the options out there, or if you’re unsure which prenatal will best support your journey, I’m here to help!
My Supplement Support Service is designed to provide personalised recommendations tailored to your unique needs. I’ll review your health history, current nutrient levels, and fertility goals, and help you choose a prenatal supplement that aligns with your body’s specific requirements.
Don’t settle for just any prenatal vitamin—choose one that is designed to truly support you and your baby’s health. Reach out today to get started with your personalised supplement plan, and give yourself and your baby the best start possible.
