Locations:
Search IconSearch

Expectant Moms: Choose a Prenatal Vitamin With These Key Nutrients

The lowdown on folate, calcium, vitamin D and more

woman taking prenatal vitamins

You load up your plate with colorful produce, lean proteins, whole grains and healthy fats. So if you’re trying to get pregnant, do you really need to take a prenatal vitamin?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

While you should try to get your nutrients from food, even the healthiest of eaters might not get all of what they need — and when you’re growing a little one inside you, it’s good to have some backup. (Plus, that kale salad might not sound so good in a few months.)

“Prenatal vitamins can give you that extra assurance that you’re getting an adequate amount of vitamins and minerals that help make you healthy,” says certified nurse midwife Shellie Hawk, CNM.

They’re specially formulated with safe doses of key nutrients that pregnant people need. “With certain vitamins, you don’t want to overdose, so taking it in the form of a prenatal helps you make sure you’re staying in the safe range,” she says. “Should you need extra iron or folic acid, your healthcare provider will counsel you about that.”

When do you start taking prenatal vitamins?

If you’re thinking of conceiving, you’ll want to start supplementing with folic acid a few months before you start trying — and using a prenatal vitamin is a good way to do that, Hawk says.

“If you’re not going to take a prenatal ahead of time, then you should probably be supplementing with folic acid by itself,” she adds.

Make sure your prenatal pick contains these vitamins and minerals

Folic acid

This B vitamin has been shown to prevent birth defects involving the brain and spine. It’s hard to get from food, so the American College of Obstetricians and Gynecologists (ACOG) recommends that all pregnant people take a daily vitamin supplement containing 400 micrograms. “Most over-the-counter prenatals have plenty of folic acid,” Hawk says. But if you’ve previously had a baby with neural tube defects, your provider may prescribe one that has more.

Advertisement

Calcium

“Those who are pregnant need calcium not only for their bones but for the development of the baby’s bones,” Hawk says. Studies have also found that women who supplement with calcium during pregnancy reduce their risk for hypertension and pre-eclampsia. ACOG recommends that women age 19 and older get 1,000 mg per day of calcium through food and/or supplementation.

Vitamin D

Vitamin D helps your body absorb the calcium that builds your and baby’s bones and teeth. Although we can get it from sun exposure and certain foods, most Americans do not get the recommended amount, which is about 600 IUs per day.

Vitamin B6

Vitamin B6 may help curb nausea and vomiting from morning sickness. And, Hawk says it’s even more effective when it’s combined with an antihistamine called doxylamine, which is available over-the-counter. The National Institutes of Health recommends that pregnant people get 1.9 milligrams of B6 each day.

DHA

DHA is an omega-3 fatty acid that is important in fetal brain development. You can get DHA from seafood (be sure to choose varieties that are low in mercury, such as salmon, tilapia or cod) or through supplementation. Not all prenatal vitamins contain DHA; if you choose one that doesn’t, you may want to use an additional fish oil supplement, Hawk says.

Iron

Having adequate iron levels during pregnancy enables your body to carry ample amounts of oxygen to the growing fetus. Most prenatal vitamins contain the recommended 27 mg of iron, but keep in mind that your body absorbs iron better from food (such as red meat, poultry and fish) than from supplements. If you have iron-deficiency anemia, your provider will recommend additional supplementation, Hawk says.

Remember, though, you can’t supplement yourself out of a bad diet. Making good food choices during your pregnancy will help you feel as good as possible and support your baby’s future health.

Advertisement

Learn more about our editorial process.

Related Articles

Fan blowing on pregnant person reclining on couch, with hand on forehead
January 8, 2025/Pregnancy & Childbirth
Why You Get Hot Flashes During Pregnancy

Pregnancy hot flashes are normal and usually caused by hormonal changes

Person splayed across a comfy armchair asleep
December 30, 2024/Pregnancy & Childbirth
Pregnancy Fatigue: Why It Happens and What To Do

Fatigue is a result of hormones and the physical toll of pregnancy — eat well, stay hydrated and sleep when you can

Person holding bottle of vitamins, reading the label
December 9, 2024/Women's Health
Can You Take Prenatal Vitamins Without Being Pregnant?

The pros and cons of taking prenatal vitamins when you’re not pregnant depend on your age, ethnicity and health

Pregnant person happily folding baby clothes in the nursery
November 22, 2024/Pregnancy & Childbirth
Nesting Instinct When Pregnant

The urge to get your home ready for baby often hits in the last trimester — but not everyone experiences it

Smiling new parents holding swaddled newborn baby
November 20, 2024/Pregnancy & Childbirth
Newborn Coming Into Your Life? Here’s What Vaccines You Should Get

Baby’s caregivers should be up-to-date on flu, COVID-19 and Tdap vaccines to protect the newborn in their lives

Pregnant person in medical office with healthcare provider
November 6, 2024/Women's Health
Ob/Gyn or Midwife: Understanding the Differences

Ob/Gyns are trained physicians who can care for more complex medical needs than midwives, but which you choose depends on your health and comfort

Caregiver holding newborn on chest, with bathtub filling in background
October 31, 2024/Pregnancy & Childbirth
Newborn’s First Bath: The Benefits of Waiting

Delaying baby’s first bath can encourage breastfeeding success and strengthen bonding

Sources of vitamin D, including foods like fish and dairy, sunshine and supplements
October 25, 2024/Nutrition
What Does Vitamin D Do?

The benefits of vitamin D include stronger bones, a hardier immune system and better overall health

Trending Topics

two people wearing goggles and swim caps swimming in a pool
What Exercises Burn the Most Calories?

Cardio activities such as running, swimming and cycling offer immediate returns

A server carries a platter full of nutritious foods
How Much Cholesterol Per Day Is Healthy?

There’s no limit on the amount you should have each day, but experts are focused on saturated fat

person sitting down, holding their hand to their throat
Why You Have a Sore Throat in the Morning

Dry air and acid reflux are just two of the many possible causes of your scratchy throat

Ad