Choosing the Best Prenatal Supplements
One of the most important steps in preparing for a healthy pregnancy is selecting the right prenatal vitamins. With so many options lining the shelves, each claiming to be the "best", it’s easy to feel overwhelmed. But don’t worry, we’re breaking it down to help you make an informed choice.
Not all prenatal vitamins are created equal. Here’s what to look for on the label to ensure you and your baby are getting what you need:
✔ Folic Acid (400–800 mcg): Essential for preventing neural tube defects in early pregnancy. Some women may need more (like 4,000 mcg) if at higher risk. If in doubt, have a chat with your doctor.
✔ Iron (27 mg): Supports increased blood volume and oxygen delivery to your baby. If you struggle with constipation (a common iron side effect), look for gentler forms like ferrous bisglycinate.
✔ Calcium (200–300 mg per serving): Helps build your baby’s bones and teeth while protecting your own bone density. Since most prenatals don’t contain a full day’s worth, you’ll also need calcium-rich foods too.
✔ DHA (200–300 mg): A critical omega-3 for your baby’s brain and eye development. It’s important to note that it’s not very common to find prenatal vitamins that include DHA! You may need a separate supplement if yours doesn’t already contain it.
✔ Vitamin D (400 IU or more): Vitamin D works with calcium for bone health and supports immune function. Be sure not to exceed more than 4000 IU (100 mcg) daily from all sources (supplements + diet), as extremely high doses may be harmful.
Our Prenatal Favourites
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Our Prenatal Favourites 〰️
With so many supplements out there, it can be hard to know where to start. These are some of our tried-and-true favourites, loved for their quality, gentle formulations, and support during each stage of pregnancy. Every product listed here has been chosen with both mum and baby in mind.
Formulated with food-grown nutrients that are easy to absorb and gentle on digestion, this one’s high up on our list. It also takes more of a natural, whole-food approach to pregnancy support.
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Packed with essentials like body-ready folate, this supplement supports your baby’s early development while being gentle on sensitive tummies. An easy, reliable choice for the first trimester.
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Plant-based, sustainable, and easy to digest, this omega 3 supplement is a gentle way to support brain and eye development during pregnancy, without the fishy aftertaste.
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This high-quality, and easy to absorb omega 3 supplement is a great one to pair with your prenatal supplement. Omega 3s help support your baby’s brain and eye development, while also caring for your heart health.
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This is an affiliate link. This means I may earn a small commission if you purchase, at no extra cost to you.
Everyone’s needs are different, so it’s always best to speak with your healthcare provider before starting something new. But if you're looking for safe, supportive options to explore, these are a solid place to begin.
Prenatal Supplement FAQs
Can I just take a regular multivitamin?
Using a regular multivitamin during pregnancy isn’t recommended. Prenatal vitamins are specifically designed to meet the needs of pregnant women, which means they contain higher levels of important nutrients like folic acid and iron. Plus, prenatal vitamins are formulated to avoid potentially harmful ingredients, such as vitamin A in its retinol form, which can be risky in high amounts during pregnancy. So, it’s generally better to stick with prenatal vitamins!
Why am I so constipated? Can I fix it?
Feeling a bit blocked up during pregnancy can often be linked to the increased iron content in prenatal vitamins. Iron is important because it helps with your baby's growth and increases your blood supply, but it can slow down your digestive system, leading to that uncomfortable feeling. To ease constipation, you might consider adding a teaspoon of psyllium husk to your diet, as it can help soften your stools without causing bloating. Staying well-hydrated is also key, so try to drink around 2 to 3 litres of water each day. Incorporating fibre-rich foods into your diet, like berries, chia seeds, and avocados, can also help keep things moving.
Do I really need DHA if I eat fish?
It really depends on how much fish you're eating. If you’re having two to three servings of low-mercury fish each week, like salmon or sardines, you’re probably getting enough DHA. But if fish isn't a regular part of your diet or you’re not hitting those serving numbers, it’s wise to think about taking a supplement.
Side Effects of Prenatal Vitamins
Prenatal vitamins play a vital role in supporting a healthy pregnancy, but we know they don't always agree with everyone. If you're experiencing morning sickness, taking your vitamins may feel like a bit of a struggle. To make it easier on your tummy, consider pairing them with some gentle foods like applesauce, a yummy smoothie, or even a little scoop of ice cream.
If the full dose feels a bit overwhelming, try breaking your vitamin in half. You can take one part in the morning and save the other for later in the evening. Sometimes, a simple switch to a different brand can really make a positive difference in how you feel after taking them.
While the chances of getting too many nutrients are quite low, it's wise to be mindful of not going overboard. Take a moment to check the label, especially when it comes to vitamin A. If it shows more than 100 percent of the recommended daily amount, it might be worth considering another option.