The Prenatal Vitamins We Like — And What We Look For

If you’re pregnant, trying to conceive, or thinking about having another baby, prenatal vitamins are one of those things that can feel WAY more complicated than they need to be.

There are hundreds of options.

Capsules. Gummies. Powders. Prenatals with DHA. Prenatals without iron. Prenatals with methylfolate. Prenatals that require 6 capsules a day.

So… what actually matters?

Here’s the truth:

We’re less concerned with finding the “perfect” prenatal and more concerned with finding a high-quality prenatal that actually covers the nutritional bases.

And there are a few things we look for.

First: Your prenatal is a nutritional safety net — not a substitute for food.

Pregnancy is a season when your nutritional needs increase.

Your body is building an entire human, after all.

A prenatal can help fill nutritional gaps, but it doesn't replace protein, fruits and vegetables, healthy fats, quality carbohydrates, hydration, and an overall nutrient-dense diet.

ACOG recommends a daily prenatal vitamin during pregnancy and notes that important pregnancy nutrients include folic acid, iron, iodine, vitamin D, choline, calcium, and omega-3 fatty acids.

So when we look at a prenatal, we’re looking at the whole formula, not just the pretty packaging.

What do we look for?

1. Folic acid/folate

This is a big one.

Folic acid is a B vitamin that plays an important role in early fetal development and has been shown to reduce the risk of neural tube defects.

ACOG recommends at least :

400 mcg of folic acid daily starting at least 1 month before pregnancy when possible and through the first 12 weeks for average-risk women.

One important distinction: there are different forms of folate on supplement labels. Current ACOG and NIH guidance specifically identify folic acid as the form proven in clinical trials to reduce neural tube defects.

So don't just look for the word “folate.” Look at the actual ingredient panel.

2. Iron

Pregnancy increases your iron needs significantly.

The recommended amount during pregnancy is 27 mg per day, and iron is important for making the additional blood your body needs to support you and your baby.

This is one reason we generally don't love the idea of choosing a prenatal simply because it's a cute gummy.

Many gummy prenatals contain little or no iron, so you may need to discuss additional supplementation with your prenatal care provider.

And more isn't automatically better. If you've been told you have anemia or low iron, that's a conversation to have with your provider rather than simply doubling your prenatal.

3. Iodine

Iodine doesn't get nearly enough attention.

During pregnancy, the recommended amount is 220 mcg per day, and iodine is important for thyroid function and fetal neurodevelopment.

Not every prenatal contains iodine, so this is one of the first things we check on the label.

4. Vitamin D

Vitamin D is another one we want to see represented in a prenatal.

The recommended amount during pregnancy is 600 IU (15 mcg) per day, although individual supplementation needs can vary based on your situation and lab work.

Again, we're looking at the entire formula rather than assuming that more is always better.

5. Choline

This is the one I really want you to pay attention to.

Choline is important for fetal brain and nervous-system development, and the recommended intake during pregnancy is 450 mg per day.

Here's the problem:

A lot of prenatals don't contain much choline.

The NIH notes that fewer than half of prenatal supplements evaluated in one analysis contained choline, and those that did often contained only small amounts.

So don't assume your prenatal automatically checks this box.

Eggs, meat, dairy, soy, and other foods can contribute meaningful amounts of choline, too.

What about DHA?

We also like seeing DHA included or intentionally paired with a prenatal.

Omega-3 fatty acids, including DHA, play an important role in fetal brain development. ACOG recommends eating 2–3 servings of fish or shellfish per week during pregnancy while choosing lower-mercury options.

If you're not eating much seafood, a prenatal with DHA—or a separate DHA supplement recommended by your provider—may be worth discussing.

A couple of prenatals worth looking at

Again, these aren't prescriptions, and we're not saying one brand is right for every woman.

They're simply examples of formulas that illustrate what we're talking about.

FullWell Prenatal

FullWell's current prenatal formula includes folate, iron, iodine, vitamin D, calcium, magnesium, zinc, and 300 mg of choline per serving.

That higher choline content is one reason this type of comprehensive formula gets our attention.

The tradeoff?

It's a more substantial supplement routine, so it may not be the best fit for someone who struggles with taking multiple capsules.

Ritual Essential Prenatal

Ritual's current prenatal provides folate, iron, iodine, vitamin D, and 350 mg of DHA, along with 55 mg of choline.

We like that it combines several key nutrients with DHA and uses a relatively simple two-capsule daily serving.

The thing we'd point out is that 55 mg of choline isn't close to the 450 mg pregnancy target, so you'd want to pay attention to your overall diet and ask your provider whether additional choline makes sense for you.

And that's exactly why we don't believe there is one magical prenatal that wins for everyone.

What we DON'T love

We're not fans of choosing a prenatal based solely on:

• The prettiest bottle

• The best Instagram marketing

• “Natural” on the label

• The number of ingredients

• A gummy because it tastes like candy

• Taking multiple products simply because more sounds better

Read the label

Look at the actual nutrients and doses.

ACOG also points out that supplements aren't regulated by the FDA in the same way medications are, so choosing a reputable company and reviewing the label carefully matters.

And please don't double up.

This one is important.

Taking a prenatal doesn't mean you should automatically add another multivitamin, vitamin A supplement, iron supplement, or handful of individual nutrients.

Some nutrients can become harmful in excessive amounts. ACOG specifically warns against taking more than the recommended prenatal dose because excess amounts of certain ingredients, including vitamin A, can be dangerous during pregnancy.

If your bloodwork shows that you need additional iron, vitamin D, B12, or another nutrient, that's different.

That's when you work with your healthcare provider to personalize your plan.

Our bottom line

Don't overcomplicate this.

Eat real food. Take a quality prenatal consistently. Read the label. Pay attention to folic acid, iron, iodine, vitamin D, choline, and DHA. And personalize the rest based on YOUR body and YOUR pregnancy.

Your prenatal is there to support you—not to replace a nourishing diet or your prenatal healthcare team.

And if you're currently pregnant and staring at a bottle wondering, “Is this one actually good?”

Bring the bottle (or the Supplement Facts panel) to your next appointment and ask your OB, midwife, or qualified nutrition professional to review it with you.

Because the goal isn't to take the most supplements.

The goal is to give your body and your baby the nutritional support they actually need. 

This article is for general education and is not individualized medical or nutritional advice. Pregnancy nutrition and supplementation should be personalized with your OB, midwife, or other qualified healthcare professional—especially if you have anemia, thyroid disease, a history of neural tube defects, take medications, follow a restricted diet, or have other medical considerations.