Prenatal multivitamins are a crucial part of a healthy pregnancy journey as even with a nutrient-dense diet, most women are missing out on key nutrients necessary for the baby’s proper development and for the mom’s optimal health too! However, not all prenatal vitamins are created equal. As a dietitian specializing in fertility and prenatal nutrition, I often receive questions about how to choose the best prenatal vitamins. In this blog post, we’ll explore why it’s essential to select the right prenatal multivitamin and what to look for to ensure you and your baby receive optimal nutrition to provide your little one with the best possible start.
Why Are Prenatal Vitamins Important?
Prenatal vitamins are essential for supporting the health of both the mother and the baby. They provide key nutrients that might be lacking in the diet due to many factors but here are some to consider:
- Your food preferences (for example inadequate omega 3 if you don’t eat oily fish regularly)
- Your food allergies (for example it is challenging to get adequate choline if you have been diagnosed with an egg allergy)
- Your food intolerances (for example the possibility of inadequate calcium for those who are lactose intolerant)
- Nutrients that are impossible to get through diet alone in adequate amounts (such as Vitamin D!)
- Dietary patterns such as vegan or vegetarian may be inadequate in certain nutrients such as protein, omega-3 fats, vitamin D, calcium, iron, choline, B12, etc.
This is not an exhaustive list; instead, just a few examples of how easy it is for a mom to have inadequate nutrient intake which as a result can have negative health effects on a baby’s brain development, bone health, and overall growth.
When to take your Prenatal Multivitamin?
So now that you have a better understanding of the need for prenatal multivitamins let’s talk about when to take them. Most women start taking them when they get pregnant. However, in a perfect world, any woman at childbearing age should be taking prenatal multivitamins. Why? Well, a few reasons. Let’s take a look at them.
- Nutrition takes three months to improve the quality of the egg and healthy eggs produce healthy babies!
- About 50% of pregnancies are unplanned, so a woman might be 5-6 weeks pregnant by the time she discovers she is expecting.
- Due to changes in hormones, women often experience nausea and vomiting in their pregnancy and hence the best time to build your nutrient stores for pregnancy is BEFOREHAND when your appetite is at its best!
Key Differences in Prenatal Multivitamins
1. Nutrients:
Inactive or poorly absorbed forms of B vitamins: Folic acid and B12 are critical for preventing neural tube defects and miscarriages. Some forms, like 5 methyltetrahydrofolate, are more easily absorbed, especially for those with MTHFR gene mutations. For B12, look for methylcobalamin as the form. Are you interested in knowing if you have the MTHFR gene mutation? Take a look at our Nutrigemomix test.
Vitamin A: In women, sufficient consumption of vitamin A is important for egg maturation, fetal development and it may reduce time to conception. Look for an active form of vitamin A (retinol) as a significant portion of the population can not convert the plant source of vitamin A (beta carotene) into the active form (retinol). I am one of these people. To find out how to eat according to your genes, take a look at our Nutrigemomix test.
Choline: Most prenatal supplements do not contain any choline. Choline is a critical nutrient for a baby’s brain development, of which 94% of pregnant women are not meeting their needs.
Vitamin D: Some prenatal multivitamins contain very low amounts of vitamin D. Have your blood levels tested so you can tailor the supplementation with an additional vitamin D supplement if needed.
Omega-3: Omega-3 fatty acids are crucial for a baby’s brain development. Many prenatal multivitamins do not include omega-3 fats, so an additional supplement might be necessary. Have your blood levels tested so you can ensure your levels are optimal. This can be easily done at home with our Omega 3 Index test kits. Omega 3 has numerous benefits for mom and baby. Research shows that women who consumed adequate omega 3 in pregnancy had lower rates of post partum depression (read Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation) and lower rates of preterm birth for babies (read Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth)!
Minerals: Magnesium oxide and zinc oxide are poorly absorbed by the body.
Iron: Essential for preventing anemia. Have your levels tested and supplement accordingly. Please note gummies typically do not contain any iron in them.
2. Formulation and Bioavailability
Quality of Ingredients: Choose prenatal multivitamins that use high-quality, have bioavailable forms of nutrients as the ones mentioned above.
Fillers and Additives: Some prenatal multivitamins contain unnecessary fillers, artificial colors, or preservatives.
3. Delivery Form
Pills, Gummies, or Liquids: The form of the prenatal multivitamin can affect absorption and compliance. Gummies might be easier to take but typically they lack key nutrients like iron and have added sugar. Liquids and capsules often have higher bioavailability but might not be as palatable for everyone.
4. Third-Party Testing and Certification
Quality Assurance: Look for brands that undergo third-party testing for purity and potency.
Tailoring Your Choice to Individual Needs
Each woman’s nutritional needs during pregnancy can vary based on factors such as dietary restrictions, health conditions, blood work, and lifestyle. Here are some considerations:
- Vegetarian or Vegan Diets: Ensure the prenatal vitamin provides plant-based sources of nutrients like iron and DHA.
- Food Allergies or Intolerances: Check for potential allergens like soy, gluten, or lactose.
- Morning Sickness: If nausea is an issue, a chewable or liquid vitamin might be easier to tolerate.
Consulting with a Professional
Before starting any prenatal multivitamin, it’s crucial to consult with a healthcare provider or a dietitian specializing in prenatal nutrition. They can help assess your specific needs and recommend a supplement that aligns with your health profile and dietary preferences.
Conclusion
Choosing the right prenatal multivitamin is a key step in supporting a healthy pregnancy. By understanding the differences in nutrient composition, formulation, and quality, you can make an informed choice that ensures both you and your baby receive the necessary nutrients for optimal health. Remember, not all prenatal multivitamins are the same, so take the time to select one that best meets your unique needs.
For personalized guidance and recommendations, feel free to reach out to a dietitian specializing in fertility and prenatal nutrition. Your journey to a healthy pregnancy starts with the right choices, and I’m here to help you every step of the way.
If you have any specific questions or need personalized advice, don’t hesitate to reach out! Your health and your baby’s health are my top priorities.