Choosing the Right Prenatal Vitamin for You

The Importance of Prenatal Vitamins for Fertility and Pregnancy

Prenatal vitamins are an essential part of preparing for and supporting a healthy pregnancy. As your body goes through dramatic changes to grow and nourish a new life, the demands for certain nutrients increase significantly. Taking a high-quality prenatal vitamin can help ensure you and your developing baby are getting the vitamins, minerals, and other key compounds needed for optimal growth and development.

Beyond just preventing neural tube defects, prenatal vitamins offer a wide range of benefits, including:

• Decreasing the risk of other birth defects like cleft lip and palate

• Reducing the chances of low birth weight and preterm delivery

• Preventing complications like preeclampsia (high blood pressure)

• Maintaining adequate calcium and iron levels to avoid deficiencies

As Dr. Lora Shahine, a double board-certified OB/GYN and reproductive endocrinologist, explains, "Your body and your needs change dramatically in pregnancy. You are literally growing another human, so demands on your body increase. Taking a prenatal vitamin can help rebuild or make sure you can get what you might be missing."

When Should You Start Taking a Prenatal Vitamin?

The best time to start taking a prenatal vitamin is about 3 months before you begin trying to conceive. This allows time for your body to build up adequate stores of key nutrients like folic acid, iron, and calcium. However, if you've just found out you're pregnant, it's not too late - start taking a prenatal vitamin as soon as possible.

As Dr. Shahine notes, "If you're trying to conceive, studies actually show a benefit for starting to take [prenatal vitamins] about 3 months before conception. You can build up your calcium stores, build up your iron stores. You need iron mostly in the second and third trimester, but also you never know exactly when you're going to conceive when you're trying. And the earlier you have the folic acid on board, the better chance of preventing neural tube defects you have."

So whether you're actively trying to get pregnant or just thinking about it, make sure to incorporate a high-quality prenatal vitamin into your daily routine. This will help ensure you and your future baby are getting the essential nutrients needed for a healthy start.

Key Nutrients to Look for in a Prenatal Vitamin

With so many prenatal vitamin options on the market, it can be overwhelming to know which one to choose. The good news is that the American College of Obstetricians and Gynecologists (ACOG) has provided clear guidelines on the specific nutrients and amounts that should be included in a prenatal supplement.

Let's take a closer look at the most important components to look for:

Folic Acid

Folic acid, also known as folate, is a B vitamin that is critical for the proper development of the baby's neural tube - the precursor to the brain and spinal cord. Adequate folic acid intake, especially in the first 28 days of pregnancy, has been shown to dramatically reduce the risk of neural tube defects like spina bifida and anencephaly.

ACOG recommends that pregnant women get at least 600 micrograms of folic acid per day, which can be difficult to achieve through diet alone. That's why a prenatal vitamin with at least 400 micrograms of folic acid is essential.

Some people may have genetic variants that affect how they process folic acid. In these cases, ACOG suggests an even higher dose of 4,000 micrograms per day. Be sure to discuss your personal needs with your healthcare provider.

Iron

Iron is crucial for carrying oxygen to the developing fetus and placenta. Pregnant women have a higher risk of becoming anemic, so getting enough iron is key. ACOG advises 27 milligrams of iron per day.

If you're vegan or vegetarian, you may need to look for a prenatal vitamin with a higher iron content, as plant-based sources of iron are not as readily absorbed. Gummy prenatal vitamins often lack iron, so you'll want to steer clear of those. And be aware that iron can cause constipation, so you may need to adjust your dosage if you experience GI issues.

Calcium

Calcium is essential for building strong bones and teeth in the growing baby. It also helps prevent the pregnant person from losing their own calcium stores. ACOG recommends 1,000 milligrams of calcium per day.

Dairy products like milk, cheese, and yogurt are excellent dietary sources of calcium. But a prenatal vitamin can help fill any gaps, especially if you follow a plant-based diet.

Vitamin D

Vitamin D plays a crucial role in fertility, egg quality, and fetal development. It supports bone health, skin health, and eye development. ACOG advises 600 international units (IU) of vitamin D per day.

Since vitamin D is primarily obtained through sun exposure, those living in northern climates or with limited sun exposure may need to rely more heavily on supplementation. Look for vitamin D3, which is more bioavailable than D2.

Other Key Nutrients

In addition to the "big four" of folic acid, iron, calcium, and vitamin D, there are several other important vitamins and minerals to look for in a prenatal supplement:

• Vitamin B6 (1.9 mg): Helps with red blood cell formation

• Vitamin B12 (2.6 mcg): Supports nervous system development

• Iodine: Critical for brain and thyroid development

• Choline (450 mg): Aids in brain and spine formation

• DHA: An omega-3 fatty acid that supports brain health

• Vitamin A (770 mcg): Promotes skin, eye, and bone growth

• Vitamin C (85 mg): Supports immune function and collagen production

While ACOG doesn't specifically recommend DHA, many experts believe it's an important nutrient to include, especially since it can be challenging to get adequate amounts from diet alone during pregnancy.

Evaluating Prenatal Vitamin Quality

With so many prenatal vitamin options on the market, it's important to do your research and choose a high-quality supplement that meets the ACOG guidelines. Unfortunately, the supplement industry is largely unregulated, so what's printed on the label may not accurately reflect the actual contents.

As Dr. Shahine cautions, "Supplements are not regulated by the FDA in the United States, and what's written on the label is not necessarily what's in the bottle. And so it is really important to be careful what you're buying."

One way to ensure you're getting a reliable prenatal vitamin is to look for third-party verification, such as from USP (United States Pharmacopeia), NSF International, or ConsumerLabs. These organizations test supplements for quality, purity, and accurate labeling.

Additionally, you can check if the brand is transparent about their manufacturing processes and sources of ingredients. Reputable companies will often provide this information on their website or be willing to share it upon request.

Making an Informed Choice

Choosing the right prenatal vitamin can feel overwhelming, but it's an important decision that can have a significant impact on your fertility and pregnancy journey. By understanding the key nutrients to look for and evaluating the quality of different brands, you can make an informed choice that supports the health of you and your future baby.

As you explore your options, be sure to sign up for Dr. Shahine's newsletter to stay up-to-date on the latest research and recommendations. You can also listen to her Brave and Curious podcast for more insights on fertility, pregnancy, and women's reproductive health.

Remember, your healthcare provider is also a valuable resource in helping you determine the best prenatal vitamin for your individual needs. Don't hesitate to discuss your options and any concerns you may have. With the right prenatal support, you can feel confident in nourishing your body and your growing baby.