Prenatal vitamins are an important part of your pregnancy diet. They help you get the nutrients you need to have a healthy baby and make sure that you don’t develop any nutritional deficiencies or health issues. Sometimes with pregnancy aversions, it can be difficult to eat a balanced diet and prenatal vitamins help you fill the gap. But with so many options out there, it’s hard to know what prenatal vitamin is right for you. Here’s how to pick the right prenatal vitamin and why it matters so much.

Pregnant woman cradling her belly

Discuss Your Options

The most important thing to do is to meet with your doctor or midwife to discuss your options. They can let you know what to look for and what to avoid when you’re taking prenatal multivitamins. Additionally, they may also be able to suggest other supplements that are worth considering. If you stay indoors a lot, they may suggest additional vitamin D. If you are low in anything, they may recommend a supplement just for one nutrient.  

Make Sure You Get One That Meets the RDA

Look for vitamins that contain the Recommended Dietary Allowance for pregnant women. The Recommended Dietary Allowances are the number of nutrients you need as a healthy adult. There are RDA values for men, women, and children of all ages, including pregnant and breastfeeding women. Prenatal vitamins should contain these RDAs in addition to other nutrients that are essential during pregnancy.

Don’t Take Too Much Iron

Don’t consume more than the recommended amount of iron. If you’re pregnant, it’s important to keep your intake of iron in check. While ensuring that you get enough iron is critical for your and your growing baby, it’s also important not to overdo it. Taking iron will help you avoid anemia and keep the blood flowing between you and your baby until you deliver.

Look for Added Omega-3s

Omega-3 fatty acids are an important component of a healthy diet, and for pregnant women in particular, they’re essential for their unborn baby’s brain development. While you can get omega-3s by eating fatty fish like salmon and tuna, it’s also possible to add them to your prenatal vitamins. In fact, many newer prenatal vitamins contain this healthy nutrient. Omega-3s can help with mood, brain development, and vision.

Think About How Well You Take Pills

Swallowing a large pill when you’re pregnant can lead to nausea very quickly. It’s important to choose a prenatal vitamin in a form that’s easy for you to chew or swallow – for example, Mary Ruth Organics has a liquid prenatal. All of these options make prenatal vitamins much easier to take than large pills. Most pregnant mommas recommend taking your vitamins with food as you are less likely to experience a sick stomach than you would if you took the supplements on an empty stomach.

Consider Dietary Preferences and Restrictions

If you have a vegan or vegetarian diet, or if you have any other dietary restrictions, you may need to find a different vitamin. This is because most prenatal vitamins contain animal-based products like gelatin and fish oil. If you’re allergic to fish or concerned about the environmental impact of eating animal-based products, it’s best to look for a vegan option. Additionally, you’ll want to consider if the vitamin is gluten-free or dairy free if you have allergies like those.

Look For Simple Ingredients

Double-check the labels on your vitamins and supplements before you take them while you’re pregnant. When choosing a prenatal vitamin, you want to make sure it’s high-quality and contains what your body needs. The ingredients list should be short, with all the vitamins clearly listed and not hidden behind blends or proprietary names.

The recommended dosage should match the pregnancy recommendations from your healthcare provider, not something else that sounds more attractive or appealing because it’s higher. Make sure there’s an expiration date on the bottle—this is especially important if you’re buying in bulk.  Most importantly, check whether any of these supplements interact negatively with any medications or medical conditions that may already be present in your life like diabetes or high blood pressure.


When it comes to prenatal vitamins, there are many different options available. Try not to stress too much about it. You can’t really go wrong finding a decent supplement that your doctor or midwife recommends either. Before taking any supplements during pregnancy, make sure they don’t contain too much folic acid and check their labels carefully.