No matter how healthy you are, it’s likely that your diet alone isn’t providing you with all the vitamins needed for your baby’s growth and development. And that’s where prenatal vitamins come into play.
Designed specifically to help women who are trying to conceive, pregnant, or breastfeeding, a good prenatal vitamin is used to fill any gaps in your diet (because let’s be honest, getting all the vitamins and minerals you need through eating nutrient-dense foods alone can be tough).
A good quality prenatal vitamin ensures that all the nutrients your baby needs to grow are present in your system while you’re pregnant. This can include magnesium, DHA, zinc, calcium, vitamins B and C, and, especially important, folic acid.
So to help you weigh up your options, here are five over-the-counter prenatal to consider.
Disclaimer: Prenatal or pregnancy vitamins come in many forms, and as well as filling nutritional gaps can also help with the healthy production of breastmilk. However it’s always best to consult your GP or OB before beginning any vitamin regime.
Our pick of the best prenatal supplements
Editor’s Pick: Best overall prenatal
NaturoBest Preconception Multi for Women
Folate is one of the most important factors when you enter the world of pregnancy. It’s hugely important for foetal development, specifically the general creation of healthy new cells, specifically red blood cells and certain amino acids. Enter NaturoBest’s multi. It’s developed to include both folate and folinic acid, and is your one-stop-shop when it comes to getting the essentials from a pill, hence why it’s our pick of the lot.
Review: “I have tried multiple prenatal supplements and this is the only one that supports a healthy pregnancy without making you feel ill. I have used these for all my pregnancies and will continue to use them for future pregnancies. It contains everything you need especially for those who can’t absorb folic acid. All my specialists have suggested these over “super market” brand supplements.”
Best iron-free prenatal supplement
BIOCEUTICALS InNatal®
If you’re looking for something that won’t cause constipation, or need a prenatal without iron because you’re already taking an iron supplement, BIOCEUTICALS InNatal could be a good option for you. This iron-free supplement is formulated to support your general health, from preconception to pregnancy, right through to breastfeeding. It provides several key nutrients including iodine, vitamin D3, zinc, choline and the active forms of folic acid (a really important one to consider as it’s been proven to be more effective).
Review: “Have had this consistently for two pregnancies and I feel like it gives me the energy I need and the vitamins the babies need. Whenever I run out of it I notice a drop in energy, also it doesn’t constipate you like many other brands do.”
Most affordable prenatal supplement
Herbs of Gold Pregnancy Plus 1-2-3
Coming in at under $40 for 60 capsules, Herbs of Gold’s prenatal vitamin contains 23 nutrients including pyridoxal 5-phosphate, the active form of vitamin B6, plus methylcobalamin, the active form of vitamin B12. It not only has folic acid, but folinic acid, too – a more metabolically active form of folate, which bypasses several steps in folic acid metabolism. Oh, and it comes in an easy to take vanilla coated tablet.
Review: “This is my second pregnancy and I was using the another multi vitamin because I used it with my first. I started getting very bad reflux burping fish oil at 200am I felt tired grumpy and the thought of taking the tablets made me want to hurl. I switched to herbs of gold because I had used one of their products years ago and knew they are a very reputable honest company. Straight away the reflux went away, the nausea went and I have more energy. Actually a work colleague noticed the difference in me straight away. I’m so happy with this product and happy I can start to feel like myself again.”
Most innovative prenatal supplement
Perdays Pregnancy Key Essentials & DHA
They may be the new kid on the block, but there is nothing immature about Perdays’s approach to pregnancy supplements. Thir Pregnancy Key Essentials & DHA supplement includes 12 vitamins and minerals such as activated folic acid, vitamin D and Iron, plus vegan DHA. The vitamin also comes in a capsule-in-capsule technology (the first of its kind to be manufactured in Australia) which ensures nutrients are effectively absorbed by the body through time delay and pH-dependent technology.
Review: “Firstly, the bottle is amazing! The little capsules look very “sciencey”. but the main reason I chose this product is because I know the ingredients will be absorbed. When I read about the 2-layer capsule and the better folic acid, it made total sense to try it. So glad I did! Feeling great. Easy to swallow plus peace of mind that I’m absorbing the nutrients that my baby needs.”
Most gentle supplement on your stomach
Kin Fertility Prenatal Vitamins
Using iron bisglycinate or Ferrochel(R), which is carried unaffected through the intestine directly to the target tissues, this prenatal is perfect for sensitive tummies. They also use a high quality, concentrated type of fish oil with a standardised quantity of DHA and EPA, and low mercury levels which means no fishy burps, and rather a subtle vanilla flavour for more enjoyable consumption. Hell yes.
Review: “I underwent IVF for around 6 months before falling pregnant with my first child. Along the way I had to have many many blood tests and thanks to my consistent taking of this vitamin just before beginning treatment, every test I’ve had has shown good and stable levels of the vitals. I have historically had issues with low vitamin D and Iron, but since taking this prenatal I have had no problems. It has really helped to make a hard process much easier.”
The best mini-capsule supplements
The prenatal by Moode
Moode has become a super popular prenatal because of a few things: One, they are super small capsules, so easy to swallow and perfect for those people that get nauseous just thinking about vitamins. The second is that you can get a subscription which ends up cheaper – but they also have a 30 day risk free trial, so if they’re not working for you you don’t need to worry. The prenatal is also made right here in Australia, and is inspired by nutritional biochemistry principles.
Review: “I’ve tried a number of prenatals before being recommended moode by my nutritionist. moode is by far the best prenatal I’ve tried. No yucky after taste and no side effects. It contains all the good stuff that other brands lack making it perfect for growing a bub.”
What are the benefits of taking prenatal vitamins?
The benefits of prenatal vitamins extend to both you and your baby. They work by helping you meet the nutritional needs a pregnant body demands. Now you’re sharing nutrients with a growing foetus, so your diet alone may not be enough to give you the recommended daily intake of certain nutrients. Prenatal vitamins can support your pregnancy by:
1. Contributing to the development of the baby’s nervous system: On the list of very important nutrients you need for a healthy pregnancy, folic acid is up there. It’s important in developing the baby’s brain and spinal cord.
2. They can help prevent anemia: Prenatal blends usually have lots of iron, given that you’ll need more of it when you’re pregnant, and it can help prevent anemia.
3. They can also support your immune system: Vitamin D specifically can boost your immune system and bone health, and it can also lower the risk that you’ll experience a preterm birth, preeclampsia, or gestational diabetes, per the journal Frontiers in Endocrinology.
4. They can help in the development of your baby’s skin, eyes, bones, and lungs: For this benefit, look to vitamin A, which you can probably get plenty of from a combo of diet and prenatal vitamins.
5. They can prevent nausea: Vitamin B6 can alleviate some of the nausea associated with pregnancy. It works by helping the body process certain amino acids that can otherwise lead to nausea, and it’s best to take it before you even get pregnant.
When should I start taking prenatal vitamins?
Start your prenatal vitamins as soon as you’re thinking of conceiving, but ideally three months before conception. NSW Health also specifically recommends that you ensure you’re getting enough folic acid one month before becoming pregnant in order to prevent birth defects in the baby’s brain and spine.
You’ll also want to continue taking your vitamins if you’re breastfeeding, for about six months at least. It’s still important to meet any nutritional gaps, as your baby also gets nutrients from your breast milk.
Are there any side effects to prenatal supplements?
Some women may experience slight side effects, like constipation, if you’re consuming too much iron. In some women, prenatal vitamins can also worsen nausea in the beginning of pregnancy.
If this is a concern, talk to your OBGYN or GP and they may suggest taking gummy vitamins instead, which can be a little easier to get down than large pills when you’re feeling nauseous.
What the difference between over-the-counter and prescription prenatal vitamins?
While both can help you meet your nutritional needs, certain prescriptions may be made with specific blends that help alleviate another issue. For example, some prescription prenatals are made with a stool softener to help constipation, or they may have additional iron, if your doctor feels you need it.
What should I look for in a prenatal vitamin?
“Depending on the person and their blood test results, I’ll advise if they need additional supplementation beyond the above key nutrients. But in most cases, consider this a guide to good prenatal support, which can be found in quality prenatal multivitamins.” says Fertility Naturopath Lucy Fitzgibbons.
The best vitamins have the fewest number of ingredients in the right dosage. A good daily dosage might include:
1. Folate/folic acid (400-800 milligrams minimum)
2. Vitamin D (depends on patient’s lab values but generally, 1000 international units)
3. Iron (depends on patient’s lab values but generally, 27 milligrams minimum)
4. Choline (450 milligrams minimum):
5. Omega-3 fatty acids, especially DHA (350 milligrams minimum)
*A simple Google search will tell you if a particular vitamin is approved by the TGA (Therapeutic Goods Administration). If it’s not, stay far away!
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