Prenatal Vitamins: What to Focus On During Pregnancy

Let's be honest. Pregnancy can feel like training for a marathon you didn’t sign up for, plus someone else is eating half your nutrients. Your baby naturally gets priority when it comes to nutrient absorption. That means if you’re not consuming enough for both of you, the process can take a real toll on your body.

Prenatal supplementation can help support your nutritional needs, but not all prenatals are formulated the same. Some use folic acid instead of folate. We’ll explain why that matters. Others include unnecessary filler. And certain nutrients, like vitamin A, need to stay within safe intake ranges during pregnancy, so you want to be mindful with any one-size-fits-all multivitamin.

Whether you decide to take specific individual nutrients or rely on a well-rounded diet, below are five key vitamins and minerals commonly recommended during pregnancy.

Iodine

Iodine supports normal brain and nervous system development during the first trimester. Your needs increase during pregnancy but not dramatically. Seaweed is a naturally rich source. (1)

Folate

When we refer to folate, we mean naturally sourced folate, not synthetic folic acid. Folate supports healthy cell growth. Because early development happens rapidly, it is important during the first trimester and remains relevant throughout pregnancy and childhood.

A key point. The body converts synthetic folic acid to folate only to a limited extent. Unconverted folic acid may remain in the bloodstream and can affect normal folate metabolism. (2,3)

Vitamin B12

B12 works closely with folate and supports normal nervous system development. It is especially important to make sure intake is adequate during pregnancy. (4)

Iron (and possibly Vitamin C)

Iron supports the production of healthy red blood cells. Blood volume increases significantly during pregnancy, so your iron needs rise as well.

If you follow a vegetarian diet or rely mostly on plant-based sources of iron, pairing iron with vitamin C can help support absorption of non-heme iron. Iron also plays a role in supporting healthy birth weight. (5)

Vitamin D

Vitamin D supports overall health for both you and your baby. During pregnancy it plays a role in supporting normal skeletal development. (6)

Conclusion

Even if you’re not pregnant yet, planning ahead can help you feel your best when the time comes. Supporting your nutrient intake benefits you and your future baby. Your well-being matters just as much as theirs.

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Disclaimer

The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you.

Resources

(1) Maternal Iodine Status is Associated with Offspring Language Skills in Infancy and Toddlerhood

https://pubmed.ncbi.nlm.nih.gov/30205599/

(2) Unmetabolized folic acid in plasma is associated with reduced natural killer cell cytotoxicity among postmenopausal women

https://pubmed.ncbi.nlm.nih.gov/16365081/

(3) Folate and neural tube defects: The role of supplements and food fortification

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933077/

(4) Maternal Vitamin B₁₂ Status and Risk of Neural Tube Defects in a Population With High Neural Tube Defect Prevalence and No Folic Acid Fortification