My Favorite Prenatal Vitamins

Whether you’re trying to conceive, pregnant, or breastfeeding, a high-quality prenatal vitamin can help fill nutritional gaps and support healthy nutrient status when used alongside a nutrient-dense diet. I recommend starting a prenatal at least 3 months before conception and continuing throughout pregnancy and breastfeeding.

These are my favorite prenatal vitamins based on ingredient quality, nutrient forms, and overall formulation. While each is an excellent option, no prenatal vitamin is perfect. That’s why I’ve included the additional nutrients I typically recommend to help women meet current nutrient recommendations.

These recommendations reflect my evidence-based approach to fertility and pregnancy nutrition. Your individual nutrient needs may vary based on your diet, lab results, health conditions, and guidance from your healthcare provider.

One important note: None of the prenatal vitamins below provide enough DHA to meet the intake levels I typically recommend, so I generally suggest adding a high-quality fish or algae oil that provides 600 to 1,000 mg of DHA per day, depending on your diet and individual needs.

NEEDED PRENATAL MULTI CAPSULES or POWDER

Additional Nutrients to Consider:

• Iron: If you have iron deficiency or iron deficiency anemia, your healthcare provider may recommend additional iron.

SEEKING HEALTH OPTIMAL PRENATAL

Additional Nutrients to Consider:

• Choline: Contains only 250 mg of choline. I typically recommend 550–930 mg per day, depending on individual needs and dietary intake. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), you may want to add a choline supplement. 
• Iron: If you’re anemic, you may need to add an iron supplement.

WE NATAL FOR HER PRENATAL

What’s Missing or Lower Than I Recommend:

• Vitamin E: 19 mg (target: 30-100mg)
• Magnesium: 100 mg (many women benefit from a total daily intake of around 300 mg or more, depending on diet and individual needs)
• Vitamin C: 175 mg (I typically recommend 400–750 mg per day)
• Iodine: 150 mcg (I typically recommend around 290 mcg per day for most women. However, the lower iodine content in this formula may be a better fit for women with Hashimoto’s disease or other autoimmune thyroid conditions. If you do not have a thyroid condition, you may want to consider additional iodine based on your diet and your healthcare provider’s guidance.)

What’s Great:

Requires only 3 capsules per day compared to the 8 capsules required by Needed and Seeking Health. This is a high-quality, clean formula that is excellent for avoiding supplement fatigue.

PURE ENCAPSULATIONS PRENATAL NUTRIENTS

What’s Missing or Lower Than I Recommend:

• Preformed Vitamin A (retinol): Beta-carotene is converted to vitamin A less efficiently than preformed vitamin A (retinol), so I generally recommend ensuring adequate intake of preformed vitamin A while staying below 10,000 IU per day from supplements and food combined.
• Vitamin B12: 2.6 mcg in methylcobalamin (I generally prefer a blend of adenosylcobalamin, methylcobalamin, and hydroxocobalamin, with a combined daily intake of around 150–300 mcg.)
• Choline: 100 mg (target: 550–930 mg)
• Vitamin C: 70 mg (target: 400–750 mg)
• Iodine: 150 mcg
• Magnesium: 80 mg (target: 300–600 mg)
• Vitamin D3: 1,000 IU (I often recommend around 4,000 IU daily, depending on laboratory testing and individual needs)
• Vitamin K2: 0 mcg (target: 65–100 mcg)
• Vitamin E: 12 mg (target: 22-30 mg)

THORNE BASIC PRENATAL

What’s Missing or Lower Than I Recommend:

• Choline: 110 mg (target: 550–930 mg)
• Magnesium: 90 mg (target: 300–600 mg)
• Vitamin C: 150 mg (target: 400–750 mg)
• Iodine: 150 mcg (target: ~290 mcg)
• Vitamin B12: Uses only methylcobalamin (does not have the 2 or 3-form blend)
• Vitamin K2: 0 mcg (needs 65–100 mcg)
• Vitamin D3: 1000 IU (I typically recommend ~4000 IU)

GARDEN OF LIFE VITAMIN CODE RAW PRENATAL

What’s Missing or Lower Than I Recommend:

• Preformed Vitamin A (retinol): Beta-carotene is converted to vitamin A less efficiently than preformed vitamin A (retinol), so I generally recommend ensuring adequate intake of preformed vitamin A while staying below 10,000 IU per day from supplements and food combined.
• Vitamin B12: This formula contains only 2.8 mcg of B12 and does not have the 2 or 3-form blend.
• Vitamin C: 120 mg (target: 400–750 mg)
• Vitamin E: 19 mg (target: 22-30 mg)
• Choline: This formula does not contain any choline. If you’re not eating choline-rich foods (pasture-raised eggs, liver, and beef), you may want to add a choline supplement. 
• D3: Contains only 1400 IU. 4000 IU is recommended. 
• Magnesium: 0 mg (target: 300–600 mg)
• Zinc: 13mg (target: 25 mg)

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Always consult your healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding, taking medication, or have a medical condition.