Choosing a prenatal vitamin
A healthy diet is the best way to get the vitamins and minerals you need — but even if you eat a healthy diet, you might fall short on key nutrients. If you’re pregnant or hoping to become pregnant, a prenatal vitamin can help fill any gaps.
Prenatal vitamin frequently asked questions
The need for certain nutrients increases during pregnancy and breastfeeding, such as folate and iron. A prenatal vitamin is specially formulated for the expectant mother and baby.
Ideally, you’ll start taking prenatal vitamins before conception. In fact, it’s generally a good idea for women of reproductive age to regularly take a prenatal vitamin. The baby’s neural tube, which becomes the brain and spinal cord, develops during the first month of pregnancy — perhaps before you even know that you’re pregnant.
It’s best to take prenatal vitamins throughout your entire pregnancy. Your health care provider might recommend continuing to take prenatal vitamins after the baby is born — especially if you’re breast-feeding.
More important than the brand, is making sure the prenatal vitamin contains folate and not folic acid. Next, find a prenatal that includes the other nutrients listed in the chart (to the right). Remember, prenatal vitamins are a complement to a healthy diet — not a substitute for good nutrition. Prenatal vitamins won’t necessarily meet 100 percent of your vitamin and mineral needs.
- Best Nest Wellness Mama Bird™ Prenatal Multi+
- Gentle Prenatal Vitamins with Natural Folate (Methylfolate)
If you are experiencing nausea and have a hard time taking pills, top gummy pick:
- Smarty Pants Prenatal Complete Key Nutrients for Healthy Pregnancy (available at the Crossing Rivers Health Home Medical Equipment Retail Store
Key nutrients for a healthy pregnancy
Why it's so important?
Needed early on to develop neural tube of the brain and spinal cord
Amount needed (Dietary Reference Intake)
- 600 micrograms (mcg)
- If breastfeeding: 500 mcg
Foods that have it
- Beans
- Leafy greens
- Asparagus
- Oranges
- Strawberries
- Avocado
Folic acid
Folic acid is a synthetic form of vitamin B9. The body does not convert it into active vitamin B9 very well, so un-metabolized folic acid may build up in the bloodstream. The body needs the active form to have any health benefits! High levels of unmetabolized folic acid may negatively affect health. The healthiest sources of vitamin B9 are whole foods, such as leafy green vegetables. If you need to take a folate supplement, methyl folate is a healthier alternative to folic acid.
Why it's so important
Helps form hemoglobin, which carries oxygen in the blood
Amount needed (Dietary Reference Intake)
- 27 milligrams (mg)
- If breastfeeding: 9 mg
Foods that have it
- Beef
- Poultry
- Pork
- Seafood
- Enriched grains
- Blackstrap molasses
- Legumes (beans)
Why it's so important
Necessary to build bones; also helps maintain healthy blood pressure
Amount needed (Dietary Reference Intake)
- 1,000 mg
- If breastfeeding: 1,000 mg
Foods that have it
- Milk
- Yogurt
- Cheese
- Fortified foods
- Green leafy vegetables
Why it's so important
Good for your immunity and for cell growth in your baby
Amount needed (Dietary Reference Intake)
- 11 mg
- If breastfeeding: 12 mg
Foods that have it
- Beef
- Poultry
- Pork
- Seafood
- Enriched grains
- Nuts
- Seeds
- Peas
- Legumes
Why it's so important
Assists in the development of baby’s nervous system, brain, and neural tube
Amount needed (Dietary Reference Intake)
- 450 mg
- If breastfeeding: 550 mg
Foods that have it
- Egg yolks
- Beef
- Soy
- Avocado
Why it's so important
Essential for healthy brain and nervous system development in the baby, needed for your thyroid gland
Amount needed (Dietary Reference Intake)
- 220 mcg
- If breastfeeding: 290 mcg
Foods that have it
- Seaweed
- Cod
- Dairy
- Cranberries
- Eggs
- Beans
- Please note - you can buy iodized salt, but keep in mind the salt in packaged