Why You Should Be Picky About Your Prenatal Vitamin

If you’re thinking about getting pregnant—or already are—chances are someone has told you to start taking a prenatal vitamin. And while that’s great advice, not all prenatals are created equal. In fact, the term “prenatal” isn’t regulated in any meaningful way. That means any supplement company can slap the word on a label, regardless of whether the product actually contains the nutrients that support a healthy pregnancy.

This is why being selective is key.

Just like you wouldn’t build a house on a shaky foundation, you don’t want to build a baby on nutrient gaps, synthetic fillers, or suboptimal forms of vitamins and minerals. A well-formulated prenatal supports not only a healthy baby, but also your fertility, energy, mental health, and long-term recovery postpartum. Let’s break down what to look for—and what to avoid—so you can make an informed choice.

Why Prenatals Matter So Much

Even if you eat well, there are many reasons to supplement:

• To fill nutritional gaps and correct deficiencies
• To support digestive issues or restrictive diets (vegan, vegetarian, dairy-free, etc.)
• To replenish nutrients depleted by hormonal birth control
• To optimize fertility and egg quality
• To ease the increased nutrient demands of pregnancy

Women with sufficient levels of key micronutrients are up to 45% more likely to conceive compared to those with deficiencies. But most off-the-shelf prenatals don’t contain the right forms or amounts of these nutrients.

The Prenatal Checklist: What to Look For

1. A Comprehensive Formula

A quality prenatal should include:

• Iodine
• Vitamin B12
• Vitamin A (as retinyl palmitate, not just beta-carotene)
• Choline
• Magnesium
• Selenium
• Vitamin D3
• Vitamin K2
• Calcium

Many conventional prenatals skimp on these—especially choline and vitamin K2.

2. Sufficient Levels of Key Nutrients

A “100% RDA” label isn’t necessarily a sign of adequacy. RDAs are minimums to prevent disease—not optimize health. Some examples:

• Folate: 400–600 mcg as L-5-MTHF (not folic acid)
• Choline: At least 450 mg
• Vitamin D3: Ideally 4,000 IU or more
• Iron: Depending on your ferritin levels, consider adding a gentle, separate iron supplement like ferrous bisglycinate

3. Bioavailable Nutrient Forms

Your body can only use what it can absorb. Here are some preferred forms:

• Vitamin A: Retinyl palmitate (especially if you don’t eat liver)
• Folate: L-5-MTHF (active form, especially important if you have an MTHFR variant)
• Vitamin B12: Methylcobalamin, adenosylcobalamin, or hydroxocobalamin
• Vitamin D: D3, not D2
• Vitamin K2: Longer lasting and more effective than K1
• Calcium: Citrate or bitartrate over calcium carbonate
• Magnesium: Glycinate or citrate (not oxide)
• Iron: Bisglycinate over ferrous sulfate or fumarate

4. Quality Assurance & Transparency

Look for:

• Third-party testing for potency and purity
• Certificates of Analysis (COAs) that are publicly available
• No artificial colors or unnecessary fillers

Practical Tips

• Take with food, especially fat-soluble nutrients (A, D, E, K)
• Split doses across the day for better absorption and to reduce nausea
• Take B vitamins earlier in the day to avoid energy spikes at night
• Listen to your body—if a supplement makes you feel unwell, consider switching formulations

Don’t Forget DHA & Omega-3s

DHA is crucial for your baby’s brain and eye development. Aim for 300–500 mg of DHA daily, from a high-quality fish oil, krill oil, or algae-based supplement. Most prenatals don’t include enough (or any), so you’ll likely need to take this separately.

Brands We Trust

Fullwell – Designed by a fertility dietitian. Thoughtfully formulated, bioavailable, and rigorously tested. They offer a separate DHA and gentle iron as well.
WeNatal – Optimized for both women and men with bioavailable nutrients and included DHA.
Seeking Health Optimal Prenatal – Methylated, comprehensive, and ideal for those with MTHFR or other genetic variants.

Supplements That Don’t Make the Cut

Take Nature Made Prenatal as a common example. It’s easy to find and inexpensive—but it comes with tradeoffs:

• Uses folic acid instead of methylated folate
• Contains cyanocobalamin, a cheaper, less absorbable form of B12
• Lacks choline and DHA
• Often contains ferrous fumarate, which is harsh on digestion
• May include artificial colorants and fillers
• Minimal transparency around third-party testing

What seems like a “good enough” option might not be giving you what you need.

Final Thoughts

When you’re growing a human (or trying to), details matter. Choosing a high-quality prenatal is one of the most powerful, proactive steps you can take to support your health and your baby’s future. Don’t settle for “good enough”—your body deserves better.

Not sure where to start? Download our free Prenatal Vitamin Comparison Chart to see how popular brands stack up—and find the one that’s right for you.

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Want help choosing the right prenatal for you? Our team at The Lanby can guide you based on your labs, genetics, diet, and lifestyle. Book a consult to learn more.