From folic acid to DHA, here’s a list of the essentials
Folic acid for preconception 400 mcg, for pregnancy 600-800 mcg:
- Folic acid is the most important vitamin to take while trying to conceive, since ensuring you are getting folic acid for at least one month prior to conception will help reduce the risk of neural tube defects, complications and pregnancy loss. Although you can buy prenatal vitamins that contain “folate,” folic acid is the only supplement that has been researched and shown to reduce the incidence of neural tube defects.
Iron 27 mg
- Getting enough iron while trying to conceive is important to reduce the risk of pregnancy anemia if you don’t eat enough dietary iron. Take this along with Vitamin C to increase absorption. Note that gummy vitamins usually do not contain iron.
Calcium 1000 mg
- Because calcium and iron should not be taken at the same time, you may want to take a separate calcium supplement or focus on calcium-rich foods throughout the day, like dairy, dark leafy greens, and fortified juices. Your body will best absorb calcium with Vitamin D, and in doses of 500 mg or less.
Vitamin D 400-600 IU
- Not only does Vitamin D help absorb calcium, but it also helps support a healthy immune system! Double whammy! Many OB providers will check your Vitamin D level during a preconception visit or pregnancy, and may suggest higher supplementation amounts if your stores are low.
Choline 450 mg
- Similar to folic acid, choline helps protect infants from developmental defects. Choline is tough to get through diet alone.
Iodine for preconception 150 mcg, for pregnancy 220 mcg:
- Adequate iodine early in pregnancy can help prevent hypothyroidism for the baby.
Vitamin B6 – 1.9 mg
- B6 can reduce the risk and severity of morning sickness when taken before and during pregnancy. It is also important for metabolism and neurological development.
Vitamin A 4000-5000 IU
- Look for Vitamin A in the form of beta-carotene. Do not take more than 10,000 IU per day, as this can increase the risk of birth defects. Many prenatal vitamins sold today contain between 3000 and 5000 IU.
Zinc 11 mg
- Zinc is an important mineral for reducing oxidative stress, and it may also be important for fertility in women (and men!).
DHA 200 mg
- Although there is some debate about the benefits of DHA supplementation, many prenatal vitamins now offer this in their formulas. If you are not eating at least three servings of fish per week, you should ask your provider if you need to take an omega-3 supplement.
Other tips to help choose the right supplements
Check the serving size!
Some vitamins are monster pills meant to be taken once per day, while others split the dose into several pills to be taken throughout the day. Either is nutritionally fine, but look at the supplement facts label to ensure you take your vitamins correctly. It’s also okay to choose based on what you can tolerate without nausea, or remember to take consistently!
No need for the extra stuff
Some prenatals may contain extra B6 or ginger to help combat morning sickness, or probiotics and herbal blends to soothe your stomach. These may be something you want, but aren’t necessary for fertility or healthy fetal development. In fact, steer clear of any vitamins that contain a “proprietary blend,” which is a fancy way to hide ingredients.
Understand testing
Finally, the FDA does not inspect vitamins for quality, safety or effectiveness. Each manufacturer is responsible for testing its own products. You can consider purchasing products that have been tested by a third party, such as the U.S. Pharmacopeia, NSF International or Consumer Lab.
Get support, if needed
Even though this may be a lot to consider, any prenatal you choose will be fine, as long as it has enough folic acid and you are eating a well-balanced diet. If you are still unsure which prenatal vitamin is right for you, talk with your healthcare provider.
Sources
- Kaiser LL, Campbell CG. Practice Paper of the Academy of Nutrition and Dietetics Abstract: Nutrition and Lifestyle for a Healthy Pregnancy Outcome. J. Acad. Nutr. Diet. 2014; 7:1099-1103
- Nutrition During Pregnancy. American College of Obstetrics and Gynecology.
- Office of Dietary Supplements – Dietary Supplement Fact Sheet: Calcium. Available at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.
- Information for Consumers on Using Dietary Supplements. U.S. Food and Drug Administration. https://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/default.htm Accessed May 31, 2017.