We’re sure you don’t need us to tell you, but getting pregnant and becoming a parent is a pretty big, life-changing event! Some folks dream about the day that little pee-covered stick comes back positive, and plenty of others find themselves pregnant with mixed feelings. Either way, carrying a rapidly growing fetus in your uterus can be an exciting, nauseating, and awe-inspiring nine months—and prenatal vitamins are there to help.

Prenatal vitamins are an essential part of keeping you and your soon-to-be baby healthy and well during all stages of pregnancy (and even before!). Let’s break down everything you need to know about prenatal vitamins so you can live your best pregnant life.

What are prenatal vitamins?

While we can do our best to eat balanced diets and nutrient-dense foods, life can get hectic and our nutrition might take a little dip. Standard vitamin supplements help pick up the slack when our normal diets don’t contain all the nutrients we need to keep us healthy.

If you’re pregnant or trying to conceive, your nutritional and vitamin needs will increase and change. These changes make it even harder for pregnant women to check all their vitamin boxes through food alone. That’s why doctors recommend specific vitamins for pregnancy, so you and your growing belly stay healthy and safe!

Prenatal vitamins are daily supplements packed with all the important nutrients and minerals you and your fetus need during pregnancy. Some of the most important prenatal vitamins are folic acid, iron, omega-3 fatty acids, vitamin D, and choline. And if you haven’t heard of all these vitamins before? Don’t worry! Keep reading and consult with your doctor, so you can head to the pharmacy well-informed and vitamin-ready.

What do prenatal vitamins do?

If you’re pregnant or have babies on the brain, you might be wondering–what do prenatal vitamins do, anyway? And that’s a great question! There are plenty of benefits of taking prenatal vitamins when you’re pregnant, for both you and your developing bun in the oven. Let’s dive into some specifics.

Reduce the risk of neural tube defects: Folic acid, or folate, is one of the most important prenatal vitamins because of its widespread benefits. Folic acid can reduce your baby’s risk of developing a neural tube defect, such as spina bifida, by up to 70 percent (1). Incredible fact: a fetus’s neural tube develops within the first month of pregnancy. So, it’s important to increase your folic acid intake as soon as you become pregnant—or even before!

Reduce the risk of other birth defects: Seriously, folic acid is a prenatal vitamin superstar! Taking between 400 and 600 micrograms (mcg) of folic acid daily can reduce the risk of birth defects like cleft palate, cleft lip, and certain heart conditions.

Prevent iron deficiency anemia: Iron deficiency is common in young women and menstruating people because of losing blood each month during our periods. And, even though pregnant women don’t have periods, they can still become iron deficient! Unsurprisingly, a lot of blood is required to develop a fetus, so an iron supplement can help fight against anemia and fatigue during pregnancy.

Help prevent preterm birth and low birth weight: Pregnant women need 27 milligrams (mg) of iron a day to support the increase of blood necessary for fetal development—compared to 18 mg a day for non-pregnant women! Iron is an essential component of blood production, and taking a prenatal vitamin with sufficient iron can help reduce the risk of preterm birth and low birth weight babies. (1)

Help prevent postpartum mood disruption: We already have plenty of reasons for mental highs and lows, depression, and mood disruption–so let’s not make pregnancy another one! There is early data to suggest that certain types of fatty acids may help with the prevention of post-partum depression in some patients. (2)

We’re serious when we say: the list of prenatal vitamin benefits for pregnant people goes on! But, put simply, pregnancy is a demanding and exhausting process for your body. Give yourself grace, rest, and all the prenatal vitamin help you can get. Your newborn baby will thank you! (After they learn to talk, get through puberty, and learn to appreciate everything you’ve done for them, of course 😉)

What are the most important vitamins for pregnancy?

What happens to your body and baby during pregnancy is incredible. Seriously, can you imagine creating a brand new human being in less than a year?? It’s wild evolutionary magic at its finest.

So, are prenatal vitamins different than regular multivitamins? Yes! Your health needs during pregnancy are different than average, and your nutrition and supplements reflect that. Let’s take a look at the most important prenatal vitamins and why you should consider taking them.

Folic acid

If you’re pregnant, the American College of Obstetricians and Gynecologists recommends you consume 600 mcg of folic acid daily. (3) Because we only get about 200 mcg of folic acid from food each day, you should take a prenatal vitamin of 400 mcg to make up the difference!

Iron

Pregnant women need 27 mg of iron (ferrous fumerate) each day to support increased blood production. You can support your prenatal vitamin by eating iron-rich foods like beans, lentils, beef, and turkey. Most prenatal vitamins also contain vitamin C, which helps your body absorb iron. Eating foods that are rich in vitamin C, like oranges, grapefruit, and peppers, is a plus!

Calcium

Not only is calcium important for your own bone health, but it also helps develop and strengthen your fetus’s bones and teeth! If you’re pregnant, you should aim to consume 1000 mg of calcium daily.

Vitamin D

Vitamin D works with calcium to strengthen bones and teeth and may also help reduce your risk of pregnancy complications such as preeclampsia, gestational diabetes, and preterm birth.(4) Pregnant or not, the recommended daily amount of vitamin D is 600 international units (IU).

Choline

Though it isn’t as well known, choline is an important prenatal vitamin as it supports your fetus’s brain development and can help prevent common birth defects. 450 mg of choline each day is recommended. You can also increase your choline intake by eating eggs, chicken, beef, milk, and soy products.

Omega-3 fatty acids

DHA is a fatty acid that your fetus absorbs from you to grow and develop, so it’s good to make sure you have enough to share! 300 mg of DHA each day is recommended, so finding a prenatal vitamin that includes fish oil is an easy, mercury-free way to boost your DHA levels. (4)

Every pregnant person is different, and no prenatal vitamin is perfect! Talk to your doctor to determine the best prenatal vitamin for you and your individual needs.

When should you start taking prenatal vitamins?

Have everything planned out and already know you’re trying to conceive? Then you can already start taking important prenatal vitamins! Taking these supplements one to three months before conception puts your system ahead of the game and supports the early stages of your fetus’s development. (4)

And if your pregnancy isn’t quite so expected? Don’t worry! It’s never too late to start taking and reaping the benefits of prenatal vitamins. The sooner you start taking them, the better.

You can continue with your prenatal vitamin regimen for your entire pregnancy—and if you’re breastfeeding, during the time you breastfeed or pump. Turns out, growing a fetus, having a baby, and producing milk are taxing on your system! Make sure you’re taking care of yourself and your growing little one by supporting your baby-producing bod.

Another question you might be asking yourself: Can I take prenatal vitamins if I’m not pregnant? The short answer is no. There are no prenatal vitamin benefits if you’re not pregnant, and aren’t trying to become pregnant. There’s a sticky little rumor that these supplements can help with hair and nail growth, but a normal biotin supplement is a better bet!

Pregnancy and prenatal vitamins

Pregnancy is a life-changing personal decision and a great reminder of the wonderful things your body can do. And, while prenatal vitamins don’t help you conceive, they’re a powerful and important part of your health if you do become pregnant. As always, talk with your doctor or medical support team to decide which prenatal vitamins are the most important for you and your specific health needs. And, wherever you fall on the pregnancy spectrum, Wisp is here for you and your sexual health—on your terms.

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