What should I look for in a prenatal vitamin?
Updated by the Progyny Editorial Team. Reviewed by the Progyny Clinical Team – January 2026.
If you’re pregnant or trying to conceive, it’s essential to follow a healthy eating plan rich in nutrients. During pregnancy, you have higher nutrient needs for your developing baby, the development of your placenta, and your own health.
While a balanced eating plan provides many of the vitamins and minerals you need, a prenatal vitamin is important to ensure you get enough. For example, you need more folic acid during preconception and pregnancy to help prevent serious birth defects, yet it’s hard to get the recommended amount from food alone.
There are a lot of options available, so let’s talk about choosing the prenatal vitamin that’s right for you
Talk with your doctor
Your healthcare provider may have recommendations for you based on your personal health situation, so be sure to ask about any specific needs you may have.
There may also be brands that your doctor recommends. A trusted brand is important because the FDA (Food and Drug Administration) doesn’t regulate supplements in the same way they regulate medicine.
What should my prenatal vitamin contain?
Here is a high-level overview of the nutrients you need during preconception and pregnancy.
Nutrient, daily amount* What it does
Folic acid
600 micrograms (mcg)
Iron
27 milligrams (mg)
Calcium
1,000 mg
Vitamin D
600 international units (IU)
Vitamin C
85 mg
Iodine
220 mcg
Vitamin B6
1.9 mg
Vitamin B12
2.6 mcg
Vitamin A
770 mcg
Choline
450 mg
Omega-3 fatty acids
200 mg
*Standard recommendation during pregnancy, through food and supplements. Your needs may be different, so please check with your doctor.
If your prenatal vitamin does not have the recommended amount of a specific nutrient (such as folic acid), it is NOT recommended to double the dose. This can lead to having too much of other nutrients that can be dangerous in high doses (such as vitamin A).
Nutrient deep dive
Select each nutrient to learn more.
Folic acid is the most important supplement to take during preconception and pregnancy. It reduces the risk of serious birth defects (including neural tube and heart defects), but it’s difficult to get enough folic acid from food sources alone.
It’s ideal get 600mcg of folic acid a day (400mcg of which comes from prenatal vitamins), starting 1 to 3 months before becoming pregnant and during pregnancy. Most prenatal vitamins contain at least 400 mcg in their daily dosage. If you’ve had a pregnancy with a neural tube defect before, your doctor may advise a higher amount.
Folic acid is best absorbed through supplements or fortified foods, but food sources include:
Iron supports red blood cell development and helps prevent anemia. Iron deficiency might be linked with preterm delivery, low birthweight, and issues with brain development.
The best sources of iron come from animal products like meat, chicken, and oysters. It’s also in certain plant foods such as spinach and lentils, though they’re not absorbed as well. If you’re vegetarian, discuss your iron needs with your doctor.
Bone density goes down during pregnancy and breastfeeding, making calcium extra important. In addition to its role in healthy bones and teeth (for you and the baby), calcium is essential for how our cells function. For example, calcium needs to be able to flow across the egg cell membrane for an egg to be properly fertilized by sperm.
Sources of calcium include:
Not all prenatal vitamins contain calcium because it can cause constipation. Be sure to check the label.
Vitamin D helps your body absorb calcium, which strengthens bones and helps prevent osteoporosis.
Sources of vitamin D include:
Most people in the United States get enough vitamin C from the food they eat. It’s found in many fruits and vegetables, but cooking may reduce vitamin C content in foods.
Sources of vitamin C include:
Iodine is needed for a healthy thyroid. (The thyroid gland makes hormones that control how your body functions and uses energy.) Iodine deficiency during pregnancy may be linked with higher rates of miscarriage and may lead to problems for the baby, including thyroid dysfunction or brain development problems. Sources of iodine include:
During pregnancy, vitamin B6 (pyridoxine) helps with brain and immune system development. It has also been shown to safely improve pregnancy-related nausea in early pregnancy.
Sources of vitamin B6 include:
Vitamin B12 helps form red blood cells, develop and maintain a healthy nervous system, and produce DNA. It is not found in plants, so if you’re vegetarian or vegan, be sure to look for this in your prenatal vitamin.
Sources of vitamin B12 include:
Vitamin A is needed for healthy vision (for you and the baby), and helps with the development of the heart, lungs, eyes, and bones. It’s also important for the immune system and reproductive health.
Too much vitamin A in supplement form can cause serious birth defects, so follow the recommendations on the label and avoid “mega vitamins” which have doses that are higher than recommended for pregnancy.
Sources of vitamin A are often brightly colored, and include:
Choline promotes brain and spinal cord development and is needed to maintain cell membranes. Sources of choline include:
Not all prenatal vitamins contain choline. Be sure to check the label.
Omega-3 fatty acids include ALA (found in plants) and DHA and EPA (found in seafood). They are an essential part of cell membranes, especially in the eyes, sperm, and brain.
Some studies suggest omega-3 fatty acids during pregnancy may promote fetal brain development, though other studies have not supported this finding. Sources of omega-3 fatty acids include:
Not all prenatal vitamins contain omega-3 fatty acids. Be sure to check the label.
Omega-3 fatty acids may upset your stomach or cause a fishy odor when you burp. If so, it may help to take your vitamins before bed, or you can switch to a prenatal without omega-3’s for a while.
Folic acid (vitamin B9)
Iron
Calcium
Vitamin D
Vitamin C
Iodine
Vitamin B6
Vitamin B12
Vitamin A
Choline
Omega-3 fatty acids
Tips for creating a daily habit
Taking your prenatal vitamin consistently is key. To help make it a daily habit:
- Keep your vitamin where you’ll see it (for example, on your nightstand, near your skincare products, or by your morning tea).
- Set a reminder on your phone or check it off your daily calendar.
If your prenatal vitamin causes side effects, you may be able to make adjustments. For example, if your vitamin causes constipation, be sure to get plenty of fiber, water, and physical activity. Your doctor may recommend a stool softener or a prenatal vitamin without iron to reduce constipation. If those changes don’t help, try another type of prenatal vitamin.
Your doctor and pharmacist can work with you to help you find a solution.
The takeaway
Prenatal vitamins are a supplement to a healthy, balanced eating plan. There isn’t one “best” vitamin out there, just what’s right for you. Talk with your doctor about your nutritional needs, select a trusted brand that works with your digestion, and build a habit you can stick with over time.
You can always reach out to your Progyny Care Advocate for guidance and support.
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.
The post What should I look for in a prenatal vitamin? appeared first on Progyny.
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