Two Things to Look for in Prenatal Vitamins
Written by Alissa Brecht, MS, RDN, CSO Women’s Dietician Nutritionist and owner of Everyday Living Nutrition
Whether you are currently pregnant and looking to add to your family in the next year, you’ve probably gone down the rabbit hole of prenatal vitamins. Most women find themselves overwhelmed and confused about which is right for them and their baby.
Prenatal vitamins are a specialized multivitamin designed to support both pregnancy women and a growing baby. They are designed to provide essential nutrients like folic acid and vitamin B12, and can be purchased from multiple locations like grocery stores, medical offices, and convenience stores.
While it feels like there are limitless prenatal options on the market, there are two important things to consider when choosing the best one for you: third-party testing and the right nutrients.
Why prenatal vitamins matter
Prenatal vitamins are important, the second you decide are ready for a baby. In fact, the American College of Obstetrics and Gynoclogy (ACOG) recommends taking a prenatal before you conceive to provide your body and your baby with the necessary nutrients from the very beginning.
When you become pregnant, your nutritional needs increase. Meaning that throughout your pregnancy you will need more vitamins, minerals, calories, and protein compared to before. These extra nutrients are important to help reduce the risk of birth defects, like spina bifida, support maternal health, and support baby’s growth in many areas like bone and brain development.
Prenatal vitamins will not and should not provide 100% of your nutrients, but they can help fill the nutrient gap when being used alongside a healthy and balanced diet.
This is where the confusion comes in with such a wide range of options (and with so many differences between vitamins!), how do you know which one to choose?
Look for Third-Party Testing
Vitamins, minerals, and supplements are not tightly regulated, meaning that any supplement can be placed on the shelves at your local stores.
The Federal Drug Administration (FDA) does require that those who manufacture supplements follow Good Manufacturing Practices (GMPs) to help ensure a products quality. But these products are not routinely tested for compliance. In fact, in a Consumer’ Lab report from 2020, when inspecting 538 U.S. supplement facilities, 52% of the facilities received noncompliance citations.
This is where the importance of third-party testing comes in. Third party testing is when an independent organization (separate from the supplement company) has reviewed a products manufacturing process. This process ensures
Accuracy and potency: the ingredients on the label are what is in product and are provided in the amount listed on the label.
Purity and safety: products do not contain heavy metals, pesticides, bacteria, or harmful ingredients.
How to tell if a product is third party tested
Most supplement companies are more than happy to share that they take the extra step to ensure high-quality supplements. You can often find certification seals and mentions of third-party testing on packaging and company websites. You can also contact the company and manufacture to ask about testing.
There are also many trustworthy third-party testing companies that may be seen on supplement packaging:
NSF International
USP
Labstat
Nutrasource
Informed Choice
Not all prenatal vitamins are made the same, and making sure you choose a high-quality supplement can provide an extra peace of mind that you know what is in your supplements without any added heavy metals and pesticides.
Remember, that third party testing is something for a company to brag about, if you can’t find any mention of testing on their website or packaging it’s probably best to find a new supplement.
Look for Key Nutrients
Not all prenatal vitamins have the same nutrients and in the same amount – making it even more important to understand your specific vitamin and how it compares to your diet.
Most prenatal vitamin provide important nutrients like folic acid, iron, and vitamin B12. However, there are vital nutrients that some prenatal vitamins either do not have at all or provide in very small amount.
Choline
Choline is an essential nutrient during pregnancy that helps with your baby’s brain and spinal cord, plays a role in placenta function, and can help prevent neural tube defects. It is recommended that a pregnant woman has 450mg per day.
Supplementation is not the only way to get choline, there are many food sources that provide this nutrient. It is best provided from animal-based products, with egg yolk being the highest amount (two egg yolks provide more than 50% of your daily choline needs!). Other food sources include chicken, salmon, beef, quinoa, and kidney beans.
DHA
DHA is another important pregnancy nutrient as it is shown to help with babies’ brain and eye development, and has also been shown to potentially help regulate blood pressure. Pregnant women should be receiving a minimum of 300mg of DHA per day, or about 2-3 servings of fatty fish, such as salmon or sardines, per week.
Either supplements or whole food sources are a good way to make sure you are getting the DHA you need.
If you are relying on food sources, make sure they are true sources of DHA and not other forms of omega-3 like flaxseed.
If you choose supplements, make sure your supplements have both DHA and EPA, as EPA can help with DHA’s transfer into the placenta.
Vitamin D
The general recommendation for Vitamin D in pregnancy is 600 IU per day, however as high as 1,000-2,000 IU is often recommended when deficiency is detected and considered safe during pregnancy.
This vitamin is important in helping forms baby’s bones and teeth by allowing calcium to be absorbed.
Vitamin D deficiency is common and is often seen in certain high-risk groups:
Those with limited sun exposure or who frequently wear sunscreen
Those with darker skin
Those whose eating patterns are vegetarian and vegan
While there are some food sources of vitamin D like fatty fish and fortified milk, the most effective way to receive adequate vitamin D is either through direct sunlight or supplementation.
Conclusion
When shopping around for your optimal prenatal vitamin don’t get caught up in the fancy marketing tactics or what your best friend is taking. Focus on finding a quality, third party testing supplement and nutrient content.
No prenatal vitamin is completely perfect but knowing what nutrients to look for or what foods to focus on will help you feel confident in filling in the nutrient gabs.
If you have any questions or concerns about your supplements and if they are right for you, make sure you are reaching out to your healthcare provider like an OBGYN, certified nurse midwife, or registered dietitian.
Make sure you are checking your supplement labels and taking the next steps to feel confident in your prenatal choices.
