The Prenatal Vitamins I Take
I’ve always believed that supplements should be just that, supplemental to a healthy, balanced diet, not a replacement for eating real food. That said, when we started the IVF process, I did add/switch a few key supplements to my routine. These choices were based on my personal lifestyle and diet, so it’s always best to talk with a trusted healthcare provider about what’s right for you.
One important thing to know about supplements is that they aren’t regulated in the same way medications are. Many brands/products don’t contain what they claim, or the dosages may be off. That’s why third-party testing is so important when choosing a brand.
I only take (and recommend) supplements that have been independently tested for purity and accuracy. ConsumerLab is a great resource for researching products and confirming quality. I’m partial to Pure Encapsulations, but a few other brands I like and trust are: Metagenics, Thorne, Klaire Labs (now called SFI Health), Integrative Therapeutics, Nordic Naturals, Vital Nutrients, and MegaFood.
As a vegetarian, it was especially important for me to make sure I was getting enough vitamin B12 and omega-3 fatty acids in pregnancy and while nursing. Both are essential during pregnancy - omega-3s support your baby’s brain and eye development, while B12 is crucial for forming red blood cells, preventing anemia, and supporting the nervous system.
Here’s what my supplement routine looked like during pregnancy. (These are still the same supplements I take to this day, since we’re planning for more children!)
Pure Encapsulations Prenatal: I love this prenatal because it contains all the basics and in high enough levels. It’s also made with vegan ingredients if that’s important to you. Pure Encapsulation uses the most bioavailable forms of each vitamin (not just the cheapest versions). I’ve never had a problem taking these, but I have recommended them to a few pregnant friends who had a tough time with them because of the smell, so if you are very smell-sensitive during pregnancy, proceed with caution.
Vitamin D3: My prenatal only contains 1,000 IU, so I added an extra dose to bring me up to at least 2,000 IU daily. Vitamin D plays an important role in immune health, bone strength, and even mood, but many of us are deficient. It’s also a good idea to get your vitamin D levels tested yearly.
Magnesium Glycinate (300 mg before bed): Magnesium supports over 300 processes in the body, from energy production to muscle relaxation, but many people are deficient in magnesium. This form is gentle on the stomach and has been shown to help the most with sleep and mood.
Omega-3: Since I don’t eat fish, I take an algae-based omega-3 supplement. I’ve had a great experience with the one from Nordic Naturals.
Vitamin B12: This is the nutrient I’m most mindful of as a vegetarian. My prenatal contains the recommended amount of B12, but I like to add a bit extra. It’s only something I do when I remember; I’m not consistent with it. I prefer taking B12 as a spray rather than a pill because it absorbs more efficiently through the mouth and bypasses the digestive system, where absorption can be unpredictable. This is especially helpful for vegetarians, older adults, or anyone with digestive issues.
Even with a healthy, whole-food diet, some nutrients are simply harder to get in adequate amounts, especially during pregnancy when your body’s needs increase. To me, supplements are a supportive tool, not a substitute for real food.
If you’re pregnant or want to become pregnant, I do recommend, at a minimum, taking a prenatal supplement. Your needs may look different than mine, and that’s okay. The most important thing is finding what supports you, taking into consideration your diet and lifestyle.
Let’s talk about prenatals - do you take them? Have recommendations? Share in the comments!