Can You Take Prenatal Vitamins Without Being Pregnant?

Growing another human inside you takes a lot of energy and added nutrients. Prenatal vitamins can provide those nutrients. But could those extra vitamins and minerals benefit you even if you aren’t pregnant?

“Ideally, we’d get all the nutrients we need from food,” says certified nurse midwife Najma Ibrahim, CNM. “But that doesn’t always happen. Many people need a multivitamin to supplement their diet. Prenatal vitamins can do that — even if you aren’t pregnant. But they aren’t the right choice for everyone.”

Ibrahim explains all about prenatal vitamins and how to know if they’re a good multivitamin option for you.

What do prenatal vitamins do?

Prenatal vitamins are specially formulated to support pregnancy and fetal development. They contain higher amounts of three specific nutrients needed during pregnancy:

• Folic acid: This artificial form of folate (vitamin B9) reduces brain or spinal cord birth defects (neural tube defects) by as much as 70%. Most prenatal vitamins contain twice the amount of folic acid in typical multivitamins.
• Iodine: This mineral is critical for brain development and health, beginning in the womb. The U.S. Centers for Disease Control and Prevention (CDC) says pregnant and breastfeeding (chestfeeding) people should supplement their diet daily with 150 micrograms of iodine.
• Iron: Your blood plasma volume increases during pregnancy, so you need more iron. Not getting enough during pregnancy increases the risk of low birth weight and early delivery.

“Prenatal vitamins contain all the basic nutrients you find in a multivitamin,” Ibrahim says. “But they are made to accommodate fetal development and the bodily changes you experience during pregnancy.”

Benefits of prenatal vitamins while not pregnant

Some of the vitamins and minerals in prenatal vitamins can be valuable outside of pregnancy. But the benefits of prenatal vitamins for nonpregnant people may depend on certain factors, such as:

• Age: Prenatal vitamins and the extra folic acid they provide can benefit people of childbearing age who may become pregnant. Folic acid can prevent the birth defects that occur in the first few weeks following conception, before you may know you’re pregnant. Some studies suggest that getting enough folic acid before pregnancy may reduce the risk of autism spectrum disorder. Others argue that over-supplementation may increase ASD risk. The only thing we know for sure is that more research is needed.
• Ethnicity: Nearly 1 in 3 Black women don’t get enough folic acid each day. And according to the CDC, folic acid disparities in Hispanic women are also troubling.
• Health: If you have iron deficiency or dietary restrictions, prenatal vitamins can provide the necessary nutrients. In a similar vein, people who don’t get enough folate are more likely to develop depression and may not respond well to antidepressant treatment.
• Cancer: The relationship between folic acid and cancer is complicated. Studies show that getting the recommended amount of folic acid may decrease your cancer risk if the cancer hasn’t already begun to develop. But those same studies also show that taking too much folic acid may cause certain types of cancer to progress more quickly. (More on that in a bit.)

“Some people simply like taking prenatal vitamins outside of pregnancy because the iodine and iron they provide support hair and nail growth,” Ibrahim shares. “But it’s always a good idea to talk to your provider before taking prenatal vitamins instead of a traditional multivitamin.”

Side effects of prenatal vitamins when not pregnant

Whether you’re pregnant or not, it’s critical to note that there are no nutrient requirements for a vitamin to be labeled “prenatal.” The nutrient content can vary from brand to brand, so always read the label.

But there aren’t too many risks associated with taking prenatal vitamins outside of pregnancy, Ibrahim says. The main concern involves overconsumption of some nutrients — namely folate. Taking too much can lead to health concerns, such as:

• Increased risk for advanced cancer: If you’ve already begun to develop cancer (even if you don’t know it), taking too much folate may speed up the progression, especially for colorectal cancer. If you’re at high risk for colorectal cancer, be careful about how much folic acid you get.
• Undiagnosed vitamin B12 deficiency: High folate levels can mask the anemia (lack of healthy red blood cells) that typically accompanies low B12 levels. B12 deficiency, if left untreated, can lead to nerve damage.

“If you’re taking prenatal vitamins or any multivitamin, you don’t need to take additional vitamin or mineral supplements,” Ibrahim states. “Since prenatal vitamins are so high in folic acid, it’s very easy to consume more folate than you need.”

Are there better alternatives to prenatal vitamins when you’re not pregnant?

If you and your provider agree that your diet isn’t providing enough vitamins and minerals, then a vitamin supplement can help. Usually, a traditional multivitamin is enough.

“Multivitamins are amazing and can provide your body with essential nutrients,” Ibrahim says. “But there’s nothing better than food to nourish the body and give it what it needs.”

If you’re of childbearing age or need the added vitamins and minerals that prenatal vitamins offer, she adds that there’s no real danger in taking them. But she also recommends speaking to your healthcare provider about it and comparing prenatal brands.

“Look at all the different types of prenatal vitamins available and find one that works for you,” Ibrahim advises. “And make sure it contains the nutrients that most people are low in, such as vitamin D, iron and calcium.”