As you know, supplements are meant to supplement, not replace, a nutrient-rich diet.
That said, it can be challenging to reach the optimal levels of vitamins and minerals through diet alone. Whether you’re trying to conceive, pregnant, or breastfeeding, taking a high-quality prenatal vitamin helps ensure proper levels of key nutrients that support fertility, a healthy pregnancy, and postpartum healing.
Taking a prenatal vitamin is recommended for at least 3 months before conceiving and continuing throughout pregnancy and breastfeeding.
Below each prenatal vitamin, I’ve included a listing of any additional supplements you would need to take with each specific prenatal so that you meet the most recent recommendations. Keep in mind that these prenatals do not contain fish oil so that will need to be taken separately (600 – 1000mg of DHA).
NEEDED PRENATAL MULTI CAPSULES or POWDER
What’s Missing:
- Iron: If you’re anemic, you will need to add an iron supplement.
GARDEN OF LIFE VITAMIN CODE RAW PRENATAL
What’s Missing:
- Preformed Vitamin A (retinol): Beta-carotene does not convert well into vitamin A so it’s important that you take some vitamin A in the active form (often listed as retinyl palmitate). Do not exceed 10,000 IU of the active form of vitamin A from supplements and food combined (liver is the richest source of vitamin A).
- B12: This formula contains only 2.8 mcg of B12. The forms of B12 that are most easily used by the body are adenosylcobalamin, methylcobalamin, and hydroxocobalamin. Ideally, you should take around 150 – 300 mcg of these forms.
- Choline: This formula does not contain any choline. 550 – 930 mg of choline is optimal. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), add a choline supplement.
- D3: Contains only 1400 IU. 4000 IU is recommended.
PURE ENCAPSULATIONS PRENATAL NUTRIENTS
What’s Missing:
- Preformed Vitamin A (retinol): Beta-carotene does not convert well into vitamin A so it’s important that you take some vitamin A in the active form (often listed as retinyl palmitate). Do not exceed 10,000 IU of the active form of vitamin A from supplements and food combined (liver is the richest source of vitamin A).
- B12: This formula contains only 2.6 mcg of B12. The forms of B12 that are most easily used by the body are adenosylcobalamin, methylcobalamin, and hydroxocobalamin. Ideally, you should take around 150 – 300 mcg of these forms.
- Choline: Contains only 100 mg of choline. 550 – 930 mg of choline is optimal. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), add a choline supplement.
- D3: Contains only 1000IU. 4000IU is recommended.
SEEKING HEALTH OPTIMAL PRENATAL
What’s Missing:
- Choline: Contains only 250 mg of choline. 550 – 930 mg of choline is optimal. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), add a choline supplement.
- Iron: If you’re anemic, you will need to add an iron supplement.
What’s Missing:
- Choline: This formula contains 110 mg of choline. 550 – 930 mg of choline is optimal. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), add a choline supplement.
- D3: Contains only 1000 IU. 4000 IU is recommended.
* As always, please talk to your doctor before starting to take any new supplements.
You can purchase my prenatal top-picks on