Benefits of Prenatal Vitamins and 4 Important Factors to Consider

You eat six servings of fruit and veg a day and load up on fiber-filled carbs and lean proteins. Your plate is practically the rainbow. So why would you need a prenatal vitamin?

When you’re pregnant, you’re not just supporting one human. You’re also growing a new one from scratch! To create a healthy baby, it’s good to have some extra nutrients on your side. One of the first things that should be on your “What to Do When You Find Out You’re Pregnant” is to determine the prenatal vitamins you need. Taking prenatal vitamins can assist in protecting both you and your little one from several types of nutritional deficiencies. So, how to start? How to choose?

It’s never too late to improve your health for pregnancy and get to know the benefits of prenatal vitamins and the important factors in choosing one.

What nutrients do prenatal vitamins have?

Prenatal vitamins are just like your regular multivitamin supplements with a few additional nutrients that are crucial in supporting a healthy pregnancy:

• Folic acid – If there’s one must-have prenatal nutrient, it’s folic acid. Also known as vitamin B9, is an essential nutrient that crucially supports your baby’s brain, spine, and heart development.¹ According to the American College of Obstetricians and Gynecologists, expecting women should take at least 600 mg of folic acid per day, which is 200 mg higher than for those who aren’t pregnant.¹ 
• Iron – Your baby requires oxygen from your body to survive, and because of that you will need more iron in your body. This mineral supports the development of hemoglobin, the protein that carries oxygen in your red blood cells. According to medical experts, those who are pregnant will need 27 mg of iron per day, about 9 mg more than those who aren’t. 
• Calcium – Calcium is famous for being the “bone-building” nutrient, and it also supports your baby’s teeth, heart, muscles, and nerves. While non-pregnant and pregnant women both need 1,000 mg of calcium per day, it’s important that pregnant women definitely meet these needs, with supplementation if necessary.

These top three nutrients are the most essential, and you’ll also need other reinforcements for a healthy baby and pregnancy. Many prenatal vitamins include these elements for added benefit:²

• Vitamin D (15 μg), for calcium absorption to help with the baby’s bone and teeth growth
• Vitamin C (85 mg), for teeth and bone growth, as well as iron absorption
• Iodine (200 μg), for healthy fetal brain development
• Choline (450 mg), for neural tube and nervous system support
• Vitamin B6 (1.9 mg), for red blood cell formation and metabolism support. (This can also help those with low progesterone symptoms)
• Vitamin B12 (2.6 mg) for red blood cell formation and nervous system health
• Omega 3 fatty acid (200 mg), for fetal brain and eye development¹

Prenatal Vitamin Benefits

As a mom-to-be, prenatal vitamins are practically a medical requirement (rather than a suggestion). Their cocktail of nutrients ensures your body has everything it needs to support you and your baby. In return, the chance of developing harmful pregnancy conditions and birth defects will be reduced. 

If you’re pregnant, or pregnancy is in your near future, a prenatal vitamin can assist with:

• Placenta development – The placenta is the sack that surrounds your growing baby inside your uterus, providing oxygen, transferring nutrients, and removing waste. The nutrients in prenatal vitamins (especially vitamin D and iron) aid in fortifying the placenta during the earliest stages of pregnancy.^3,4, In fact, prenatal supplement use creates a 26% lower risk of placental abruption, the placenta’s separation from the uterus.⁵ 
• Fetal development – From their little head to even littler toes, nutrients build up your baby’s precious body. A prenatal vitamin significantly lowers the risk of low birth weight, heart defects, and underdeveloped body parts, especially if it contains multiple micronutrients.^1,6, Similarly, the minerals in prenatal vitamins lower the likelihood of your baby’s developing anemia, asthma, rickets, and hypothyroidism.⁷ 
• Avoiding neural tube defects – Your baby’s neural tube is the vital organ body that will later turn into their spine and brain. Usually, the neural tube starts developing before a woman even knows she’s pregnant, making prenatal vitamins even more important. Folic acid directly lowers the risk of neural tube defects like spina bifida (underdeveloped or unclosed neural tube) and anencephaly (low brain growth).^4,8 
• Lower anemia risk – Without enough iron, your red blood cells can’t carry enough oxygen to your little one during pregnancy. Anemia, or low iron levels, is associated with low birth weight, congenital defects, and birth risks.⁹ The iron in prenatal vitamins can prevent anemia in both you and your child. 
• Fewer delivery risks – Sometimes, serious or even fatal issues that arrive during labor can be traced to a lack of nutrients. For instance, maintaining adequate calcium levels can lower pregnant women’s risk for preeclampsia, a condition where a mother suddenly develops dangerously high blood pressure, often prompting OBGYNs to prematurely deliver the baby.¹⁰
• Immune support – Healthy mama, healthy baby. When pregnant, it’s important that your immune system stays in top shape so your body can focus on nourishing your little one. Vitamins C and D in pregnancy both boost the immune system and can even lower your risk of gestational diabetes or preeclampsia.¹

Prenatal Vitamin Factors: How to Choose 

All moms-to-be should take a prenatal vitamin, but not every prenatal vitamin is right for every woman. When choosing a prenatal vitamin, start by asking yourself these questions about your own personal health needs and history.

What nutrients are included?

High vitamin D? Additional fish oil? Folic acid and iron only? When browsing prenatal vitamins, you’ll find a vast variety of formulas—so how to pick?

While there’s no “best” overall prenatal formula, bear in mind those certain essential nutrients medical professionals recommend. Your winning prenatal vitamin should have the following ingredients:¹¹

• Folic acid (600 mg)
• Iron (27 mg)
• Calcium (up to 1,000 mg)
• Vitamin D (600 μg)

Additionally, experts recommend that all pregnant women take adequate choline, B vitamins, and vitamin C, iodine, and omega 3 fatty acid. You can either get these through a prenatal vitamin or a separate multivitamin.

What are my personal health needs? 

Just like non-pregnant women, every pregnant woman has her individual health needs. Some may need more vitamin D, while others may need more folic acid—it all depends on your past and current medical conditions.

When picking your prenatal vitamin, see if these health conditions may change the combination of nutrients for encouraging a healthier pregnancy:

• Past birth defects – If this isn’t your first rodeo, any prior pregnancies can tell you a lot about your prenatal needs. The CDC recommends that women who previously gave birth to a child with neural defects take at least 400 mg of folic acid per day, whether they plan to get pregnant again or not.¹² Similarly, a previous baby with a low birth weight may point to higher prenatal iron and folic acid requirements.⁴
• Gestational diabetes risk – A common condition, gestational diabetes occurs when a woman temporarily develops insulin resistance during pregnancy. A prenatal vitamin with vitamin D and minerals could prevent gestational diabetes during pregnancy.^13,14, It’s a good idea to test your HbA1c levels (a comprehensive blood sugar measure) to assess your risk for gestational diabetes.
• Nutrient deficiencies – Even in modern society, nutrient deficiencies are incredibly common. At least 10% of pregnant women in the US do not meet their nutritional needs, and up to 50% of pregnant women worldwide aren’t getting enough vitamin D specifically.^15,16, For a safe pregnancy, consider getting a nutritional panel to screen for any deficiencies. 

What stage of pregnancy am I in?

Your prenatal vitamin needs don’t start during pregnancy—they begin before conception. For a healthy pregnancy, medical experts recommend taking a daily prenatal vitamin with folic acid before planning to conceive.¹⁷ 

Once pregnant, your nutritional needs will continue to shift over nine months. Research shows that additional intake of iron, calcium, and vitamin D prenatal supplements may be particularly useful in the third trimester for healthy fetal development and delivery.¹⁸   

Will I get side effects from prenatal vitamins?

Your body needs all those nutrients to help your little one grow, but you may undergo an adjustment period while your body adapts to this new nutritional protocol. Prenatal multi vitamins can bring some side effects, especially if they significantly change your nutrient intake.

With an iron supplement, constipation is the most common prenatal vitamin side effect. If digestive distress is something you’re dealing with, consider these MD-approved tips for smooth success:⁴

• Drink adequate water (8 to 12 cups per day)
• Include more dietary fiber (beans, oats, brown rice, apples, etc.)
• Stay physically active (with the supervision of your healthcare provider)
• If necessary, ask your doctor for a stool softener agent

Prep for Prenatal Well-Being with SneakPeek

Whether a baby is a speck on your horizon or already on the way, it’s never too late to prepare your body for a healthy pregnancy. Prenatal vitamins round out you and your growing little one’s nutritional needs, and SneakPeek’s at-home Prenatal Wellness tests help check that you’re meeting them.

Wondering what your current levels of vitamin D during pregnancy is? Evaluate your vitamin D levels with SneakPeek’s Prenatal Vitamin D at-home test to find out if your levels are on track specifically for a healthy pregnancy. Once your sample is received, our CLIA-certified lab can determine if your vitamin D levels fall in the right range for each trimester: 

• First trimester – 20-80 ng/ml
• Second trimester – 30-80 ng/ml
• Third trimester – 40-80 ng/ml

Look out for our Prenatal Vitamin D at-home test as it will be launching soon!

Test orders, including our Gender Blood Test, as well as reports are physician-reviewed and approved by board-certified, independent physicians—all within 3 to 6 days . You’ll even receive a full downloadable report you can share with your OBGYN to ensure your whole prenatal care team stays on the same page.

From start to finish, we’re here to help you feel healthy, happy, and confident in your prengnacy journey. Join more than 1 million parents who trust SneakPeek Test and start your journey to a vibrant pregnancy today.

This post has been reviewed for accuracy by the following medical professional:

Katie Smith, MSN, APRN, CNM

Katie Smith is a seasoned Certified Nurse Midwife and a nurturing mother to six children, offering a unique blend of professional expertise and personal experience. She is the founder of Birth Your Way Midwifery and Women’s Wellness Center in Bay County, Florida. Katie's comprehensive approach to care is informed by her hands-on experience in motherhood and her passion for empowering women through their birthing journey. Her dedication extends beyond her center as she actively engages in community wellness and family health education.

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