Prenatal Vitamin

Vitamins, supplements, nutrients... what does your prenatal really need?

By Maddy Reid, WHNP-BC

Women's Health Clinician + Educator

Updated September 2026

Here is a simple ingredient list that your prenatal should have. We love to focus on a food first approach to get both the macro- and micronutrients our body needs, however there may be times in pregnancy that you may struggle to get all the nutrients you need. This could be from food aversions, access to safe foods, food preferences, hyperemesis gravidarum, or anything else in between. You and your growing bub need support through a prenatal vitamin, as we know this can help to prevent neural tube defects. Please start your prenatal if you intend to become pregnant in the near future, ideally 3 months prior, and if you become pregnant and haven't started - start as soon as you see that positive test.

The key takeaway: You don't need the most expensive prenatal on the shelf. You need one that provides the nutrients you actually need, and sometimes that means looking beyond the label of the prenatal itself. Please choose a third party tested supplement, so we know what is in it.

The nutrients worth paying attention to

Here's a simple breakdown of the major nutrients to look for.

Nutrient	Pregnancy target	Why it matters
Folic acid	400–800 mcg/day	Helps reduce the risk of neural tube defects (NTD). History of NTD, increase to 4mg.
Iron	27 mg/day	Supports increased blood volume and helps prevent iron deficiency
Calcium	1,000 mg/day	Important for fetal skeletal development and maternal bone health
Vitamin D	600 IU/day	Supports fetal skeletal development
Iodine	250 mcg/day	Supports thyroid function and fetal development
Zinc	11–13 mg/day	Important for growth and development
Vitamin A	Avoid excessive intake	Important nutrient, but excess can be harmful
DHA / omega-3	2–3 servings of fatty fish weekly or supplement	Supports fetal brain and eye development

These are total daily targets from food plus supplements, not necessarily amounts that need to be contained entirely within your prenatal.

The nutrients worth paying attention to

Here's a simple breakdown of the major nutrients to look for.

Nutrient	Recommended dose in pregnancy	Reason / role
Folate / folic acid (B9)	400–800 mcg/day; 4 mg/day if high NTD risk	Adequate folate before and during early pregnancy helps prevent neural tube defects.
Vitamin B6 (pyridoxine)	1.9 mg/day; higher therapeutic doses may be used for nausea/vomiting	Vitamin B6 is also used therapeutically for nausea and vomiting of pregnancy.
Vitamin B12 (cobalamin)	~2.6 mcg/day	Deficiency risk is higher with vegan/vegetarian diets, malabsorption, and after bariatric surgery.
Riboflavin (B2)	~1.4 mg/day RDA	Intake may be marginal or low before and during pregnancy, and correction can support normal homocysteine and methylmalonic acid metabolism.
Choline	450 mg/day	Many women do not meet the recommended intake through diet and many prenatals do not contain choline so it may need to be added separately.
Zinc	11–13 mg/day	Supports fetal growth, immune function, and nucleic acid and protein synthesis. High-dose iron supplementation may interfere with zinc absorption.
Iron	27 mg/day	Supports maternal red blood cell production and oxygen delivery to the developing fetus. Iron needs increase substantially during pregnancy.
Calcium	1,000 mg/day	Supports fetal skeletal development, teeth, neuromuscular function, and maternal bone health.
Vitamin D	600 IU (15 mcg)/day	Supports calcium absorption, bone development, immune function, and maternal health.
DHA / omega-3 fatty acids	Aim for 2–3 servings of low-mercury fatty fish/week or an appropriate supplement with 450-1000mg doses	Supports fetal brain and retinal development. DHA is particularly important during the third trimester when fetal brain development accelerates.

These are total daily targets from food plus supplements, not necessarily amounts that need to be contained entirely within your prenatal. There are some special considerations depending on your past medical, surgical or family history that must be taken into account. Your food preferences or restrictions or cultural practices pertaining to food should be shared with your OB/GYN or amazing Registered Dietician to ensure you are getting all the nutrients you need. This is a good and simple starting place for you. Dieticians are amazing resources that can be used for pre-conception, pregnancy and postpartum.

A note from Maddy

I think prenatal vitamins have somehow become another area where women are expected to get everything exactly right. The perfect prenatal. The perfect supplement routine.

The perfect diet. The perfect bloodwork. And honestly? You don't need to be perfect.

A prenatal is one small piece of preparing for pregnancy.

Start with the basics: folic acid, a balanced diet, adequate nutrient intake and a conversation with your healthcare professional about anything specific to your health history. Don't be afraid to print this out and compare it to your desired prenatal label.

You don't need to understand every ingredient in a supplement aisle. You just need to know what you're actually taking and why; that's just practical!

— Maddy

Medical Review

Written by: Maddy Reid, MSN, WHNP-BC

Last reviewed: September 2026

Medical Disclaimer

The information provided by Willful Women is intended for general educational purposes and is not a substitute for individualized medical advice, diagnosis or treatment. Your healthcare needs are unique. Speak with a qualified healthcare professional about your individual symptoms, medical history and treatment options.