Prenatal Vitamins: What You Need to Know Before and During Pregnancy

When you’re trying to get pregnant or already are, prenatal vitamins, a specialized multivitamin designed to support fetal development and maternal health during pregnancy. Also known as pregnancy supplements, they’re not just a bonus—they’re a foundational part of prenatal care. Unlike regular multivitamins, these are packed with higher levels of nutrients your body needs more of when growing a baby, especially folic acid, a B vitamin critical for preventing neural tube defects like spina bifida and iron, a mineral that helps your body make extra blood to support both you and your baby. Without enough folic acid in the first few weeks, even before you know you’re pregnant, the risk of serious birth defects goes up. That’s why doctors recommend starting these vitamins at least a month before conception.

Prenatal vitamins aren’t magic pills—they don’t replace a healthy diet, but they plug the gaps. Most women don’t get enough folate from food alone, even with leafy greens and fortified grains. Iron needs jump during pregnancy because your blood volume expands by nearly 50%, and your baby pulls from your stores. Low iron can lead to fatigue, preterm birth, or low birth weight. Many prenatal formulas also include calcium for bone development, DHA for brain growth, and vitamin D to help with absorption. But not all are created equal. Some have too much vitamin A (which can be harmful in excess), while others skimp on the key nutrients. You’ll want to check the label: aim for at least 400–800 mcg of folic acid, 27 mg of iron, and 200–300 mg of DHA if possible.

What you take matters, but so does when and how you take it. Some women get nauseous if they take prenatal vitamins on an empty stomach, so pairing them with a light snack can help. If you’re struggling with constipation—a common side effect of iron—adding fiber, water, or a gentle stool softener can make a big difference. And while you might be tempted to toss in extra supplements like omega-3s or magnesium, talk to your provider first. Too much of some nutrients can interfere with absorption or even harm your baby. The goal isn’t to overload, but to support.

Below, you’ll find real, practical advice from people who’ve been there—how to handle side effects, what to look for on labels, and why some supplements work better than others. Whether you’re planning ahead, early in your pregnancy, or just wondering if you’re doing enough, these posts give you the no-fluff facts you need to feel confident in your choices.