Pregnancy Nutrition

Pregnancy Supplements Guide

The prenatal vitamin is the cornerstone of pregnancy supplementation, but knowing what to look for — and what additional supplements may help — gives you confidence in your routine.

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The most commonly missed nutrients in prenatal vitamins are choline and DHA. Check your label — these two are critical for brain development.

What to Look for in a Prenatal Vitamin

Check your prenatal vitamin label for these minimum amounts:

  • Folic acid or methylfolate: 400–800 mcg
  • Iron: 27 mg
  • Calcium: 200–300 mg (you'll get the rest from diet)
  • Vitamin D3: 600 IU minimum (many experts suggest 1,000–2,000 IU)
  • Iodine: 150 mcg (critical for thyroid and brain development)
  • DHA: 200–300 mg (often sold separately)
  • Choline: 450 mg (many prenatals are low in this — critical for brain development)
  • Vitamin B12: At least 2.6 mcg

Additional Supplements That May Help

Based on evidence and individual needs:

  • Magnesium: Helps with leg cramps and sleep. 300–400 mg magnesium glycinate is well tolerated.
  • Vitamin B6: 10–25 mg three times daily for nausea — ask your provider
  • Probiotic: Emerging evidence for reducing gestational diabetes risk and supporting immune function
  • Extra DHA: If your prenatal doesn't contain 200+ mg DHA, add an algae-based supplement
  • Vitamin D: Most people need more than prenatals provide. Test your level and supplement accordingly.

What Not to Take

Avoid high-dose supplements not recommended by your provider:

  • Vitamin A (retinol): High doses cause birth defects. Prenatals use beta-carotene (safer form) — avoid additional retinol.
  • Herbal supplements: Many have not been tested for pregnancy safety. Check with your provider.
  • High-dose vitamin E
  • High-dose zinc (above 40 mg/day)

Frequently Asked Questions

Is a gummy prenatal vitamin OK?

Gummy prenatals are convenient and easy to take, especially with nausea. Check the label carefully — many gummies have little or no iron (which is hard to put in gummy form). If yours lacks iron, supplement separately.

Can I take my prenatal vitamin at night?

Yes — evening is often better tolerated, especially if the iron causes nausea. Taking it with food reduces stomach upset.