The 15 Prenatal Vitamins to Take Before, During, or After Pregnancy, According to RDs

If pregnancy came with a user manual, “take a prenatal vitamin” would be printed in bold, highlighted, and
possibly read aloud by a calm narrator with a soothing voice. Registered dietitians (RDs) love prenatals not
because they’re magical (sorry, TikTok), but because they help fill real nutrient gaps that are common before
conception, during pregnancy, and postpartumespecially when food aversions, nausea, fatigue, and the occasional
“I ate crackers for dinner” phase show up uninvited.

This guide breaks down what RDs look for in a prenatal vitamin, which nutrients matter most by life stage, and
a practical list of 15 prenatal vitamins (and prenatal-style packs) that are popular in the U.S. market and often
featured in dietitian- and clinician-informed roundups. It’s educationalnot medical adviceso always run your
final choice by your OB-GYN, midwife, or healthcare provider, especially if you have anemia, thyroid disease,
a history of neural tube defects, bariatric surgery, or you’re taking other supplements or medications.

RD Quick Take: What Makes a Prenatal Vitamin “Worth It”?

Dietitians generally judge a prenatal vitamin the way you’d judge a good babysitter: reliable, transparent,
and not doing anything weird behind your back. Here’s the checklist RDs use most often.

1) The “Big 5” nutrients are covered (or have a plan to cover them)

• Folate/folic acid (critical before and in early pregnancy)
• Iron (supports increased blood volume; needs rise during pregnancy)
• Iodine (supports thyroid function and baby’s development)
• Vitamin D (bone and immune support)
• Choline (brain and nervous system development; often low in prenatals)

2) It fits your body (because “perfect on paper” doesn’t matter if you can’t keep it down)

The best prenatal is the one you can take consistently. If a giant capsule triggers gagging, or iron turns your
stomach into a complaint department, RDs will often suggest switching forms (softgel, gummy, powder, liquid),
splitting doses, or using a “gentle” option during the first trimester.

3) It’s quality-conscious

Supplements aren’t required to prove effectiveness before hitting shelves, and nutrient amounts can vary. Many
RDs prefer brands that use third-party testing or have some form of quality certification, and they encourage
reading labels carefully (especially for vitamin A form, iron dose, and iodine).

The Nutrients That Matter Most (and the Targets RDs Keep in Mind)

Your needs can vary, but these science-backed benchmarks are commonly referenced in clinical guidance and nutrient
intake recommendations for pregnancy.

Folate/folic acid

Folate is essential for early fetal development. Many public health guidelines emphasize getting 400 mcg of
folic acid daily for anyone who could become pregnant, ideally starting at least one month before
conception and continuing through early pregnancy. Some pregnancy intake tables list 600 mcg DFE
(dietary folate equivalents) as the pregnancy target, which is why many prenatals land in the 600–800 mcg range.

Iron

Pregnancy increases iron needs substantially. Typical pregnancy guidance lists 27 mg/day as a key target.
Iron can also be the “main character” behind constipation and nauseaso if your prenatal and your gut are not on
speaking terms, that’s a fixable problem (more on that below).

Iodine

Iodine supports thyroid hormones, which help regulate growth and brain development. Pregnancy recommendations often
list 220 mcg/day as the intake target. Not every prenatal includes iodine, so it’s a label item worth checking.

Choline

Choline supports fetal brain and nervous system development and is also tied to placental function. Pregnancy guidance
lists an AI (adequate intake) of 450 mg/day. Here’s the catch: many prenatals contain only a small fraction
of that amount, so RDs often build a “choline strategy” using food (eggs are a classic option) and/or a separate supplement
when appropriate.

Vitamin D

Vitamin D supports bone health and other body systems. Pregnancy tables frequently list 15 mcg (600 IU)/day
as the intake target. Many prenatals include vitamin D, but amounts can vary.

DHA and omega-3s

DHA supports fetal brain and eye development. Some prenatals include DHA; others require a separate omega-3 softgel.
If you’re not eating seafood regularly, your clinician may recommend a DHA supplement. Nutrition guidance for pregnancy
commonly encourages 8–12 ounces per week of lower-mercury seafood, which can support omega-3 intake.

Before, During, and After Pregnancy: How RDs Think About Timing

Before pregnancy (preconception)

This is when folic acid matters most, because neural tube development happens very earlyoften before someone even knows
they’re pregnant. RDs typically recommend starting a prenatal (or folic acid at minimum) once pregnancy is possible or planned.

First trimester

The first trimester is less about being a nutrition superhero and more about survival with dignity. If nausea is intense, a
“gentle” prenatal, a gummy without iron, or a split-dose routine can improve consistencythen you can switch later if needed.

Second and third trimester

Iron needs rise, baby’s growth ramps up, and many people can tolerate a more comprehensive prenatal. If your provider flags low
ferritin or anemia, you may need a prenatal with iron plus additional iron therapy (that part is individualized).

Postpartum and breastfeeding

Many clinicians and RDs recommend continuing a prenatal while breastfeeding because nutrient demands remain elevated. Even if you’re
not breastfeeding, postpartum recovery is not the moment to “raw-dog nutrition” on three hours of sleep and leftover granola bars.

How to Take Prenatal Vitamins Without Hating Your Life

• Take it with food if nausea hits on an empty stomach.
• Try bedtime dosing if mornings are rough (just avoid energizing powders late at night).
• If iron causes constipation, ask your provider about switching iron form (some people tolerate bisglycinate better),
  increasing fluids/fiber, or using a separate iron strategy.
• Separate iron from calcium when possible, since calcium can reduce iron absorption for some people.
• Don’t double up unless your clinician tells you to. “More” can push you toward upper limits, especially for certain vitamins.

The 15 Prenatal Vitamins (and Packs) RDs Often Recommend or See as Strong Options

Below are 15 prenatal vitamins that frequently appear in clinician- or RD-informed roundups and are widely available in the U.S.
None is “the one true prenatal.” Think of this as a menuthen choose what fits your body, budget, diet pattern, and lab results.

1) TheraNatal Complete Prenatal (Theralogix) Best “comprehensive” pick

Often highlighted for a broad nutrient profile and a separate DHA/EPA component. A solid option if you want an all-in-one daily routine
without juggling multiple bottles.

• Best for: People who want a robust formula and don’t mind multiple pills.
• RD note: If you’re sensitive to iron, take with food and monitor tolerance.

2) Nature Made Prenatal Multi + DHA Best budget-friendly softgel

A popular mainstream option that pairs a prenatal with DHA in a simple format. Great for people who want something widely available and
straightforward.

• Best for: Budget-conscious shoppers and first-time prenatal users.
• RD note: Softgels can be easier than chalky tablets for some people.

3) Natalist Women’s Prenatal Daily Packets Best “grab-and-go” packs

Pre-portioned packets can help with consistency (especially when your brain is running on pregnancy fog and vibes).

• Best for: Anyone who forgets doses unless it’s pre-packed.
• RD note: Packs are convenient, but check whether the nutrients match your needs (especially choline and DHA).

4) Perelel Trimester Packs Best trimester-specific system

Trimester packs appeal to people who like a stage-based approach. RDs typically remind clients that trimester labeling doesn’t replace lab work
but it can be a helpful structure.

• Best for: People who like curated, stage-based supplement routines.
• RD note: If you’re already taking other supplements, watch for overlap.

5) Needed Prenatal Multi Powder Best powder format

A powdered prenatal can be a game changer if swallowing pills is not happening. It can blend into smoothies (or whatever you can tolerate).

• Best for: Pill aversion, gag reflex, texture sensitivity.
• Heads-up: This option is commonly noted as not including iron or DHA, so it may require add-ons.

6) Ritual Essential Prenatal Best for “simple and transparent” formulas

Ritual is known for a streamlined nutrient list and a separate DHA source. Many people like it because it’s minimal and easier to tolerate than
some mega-formulas.

• Best for: Those who want fewer nutrients (and fewer surprises).
• RD note: Minimal formulas can work well when your diet is strong and labs look goodjust confirm iodine, iron, and choline coverage.

7) FullWell Prenatal Multivitamin Best for customizable add-ons

Often used by people who prefer to tailor iron and omega-3 intake separately (for tolerance or individualized needs).

• Best for: Those who do better with separate iron and/or DHA supplements.
• Heads-up: If iron isn’t included, your clinician may want you to add it depending on labs.

8) Thorne Basic Prenatal Best for people who need iron support

Frequently chosen by people who want a higher-powered prenatal. It’s often described as iron-forward, so it can be useful when iron needs are a priority.

• Best for: Second/third trimester needs or those prone to low iron (provider-guided).
• Heads-up: Higher iron can worsen constipationdon’t suffer in silence; adjust strategy.

9) SmartyPants Prenatal Formula (Gummy) Best gummy option

Gummies can improve consistency for people who can’t tolerate pills. Many gummy prenatals do not include iron, which is both a feature (less nausea)
and a limitation (may need separate iron later).

• Best for: First-trimester nausea or pill fatigue.
• RD note: If you choose gummies, plan an iron check-in with your provider.

10) Beli Women Prenatal Vitamins Best vegan-focused option

Vegan prenatals can be tricky, especially for choline and DHA. Beli is frequently noted for including a meaningful choline dose relative to many prenatals,
and it’s positioned for plant-based diets.

• Best for: Vegans and vegetarians who want stronger choline support.
• Heads-up: If omega-3s aren’t included, you may need a separate algae-based DHA.

11) Bird&Be The Gentle Prenatal Best for first-trimester nausea

Designed with nausea in mind, this option is often highlighted for pairing a gentler iron approach with vitamin B6 support. It’s the “I can’t even look at
my vitamin bottle without gagging” solution dietitians love to have in their back pocket.

• Best for: Morning sickness and sensitive stomachs.
• RD note: Some gentle prenatals aren’t fully comprehensivemany people switch later when nausea improves.

12) Garden of Life mykind Organics Prenatal Best “whole-food/organic leaning” choice

Popular among shoppers who prefer an “organic” positioning and food-based branding. It’s often picked by people who want a more natural-leaning supplement style.

• Best for: Those who prioritize organic positioning and brand philosophy.
• RD note: “Whole food” doesn’t guarantee better absorptionuse the label, not the vibe, to decide.

13) MegaFood Baby & Me 2 Best “food-based” tablet format

Another common pick in the “food-based prenatal” category. Many people like it for being gentle and easy to incorporate into a routine.

• Best for: People who want a food-based brand style and tablet format.
• Heads-up: Check whether it includes DHA and adequate cholinemany people need separate add-ons.

14) Deva Nutrition Vegan Prenatal One Daily Best budget vegan tablet

A vegan-friendly option that appeals to people who want a simpler, one-daily style prenatal without premium pricing.

• Best for: Plant-based diets on a budget.
• RD note: Vegan prenatals may still need separate DHA and potentially choline support.

15) MaryRuth’s Liquid Prenatal & Postnatal Best liquid option

Liquid prenatals can work well for people who struggle with pills or have strong gag reflexes. They can also be easier to dose consistently when appetite is unpredictable.

• Best for: Pill aversion, postpartum routines, and anyone who prefers liquids.
• Heads-up: Liquid formulas vary widelyverify iodine, iron, and folate amounts on the label.

How RDs Match Prenatals to Real People (Not Just Labels)

A prenatal vitamin isn’t a personality test, but the right match does depend on your body and circumstances. Here are common “RD scenarios”:

• If you’re TTC or could become pregnant: prioritize folic acid consistency (start early).
• If nausea is intense: go gentle or gummy now; upgrade later when you can.
• If you’re vegan: pay extra attention to choline, iron form, iodine, and DHA.
• If you’ve had anemia before: choose a prenatal with iron and monitor labs with your clinician.
• If you’re postpartum/breastfeeding: continuing a prenatal can help cover ongoing nutrient needs.

of Real-World Experiences: What People Notice With Prenatal Vitamins

Let’s talk about the part no one puts on the front of the bottle: the lived experience of taking prenatal vitamins. RDs hear the same themes over and over,
and they’re surprisingly comfortingbecause if you’re struggling, you’re not “bad at pregnancy.” You’re just human.

The most common feedback is about smell and taste sensitivity. Many people are fine with a prenatal for weeks, then suddenly one day the
capsule smells “like a fish haunted my pantry,” and it’s game over. This is especially common when DHA is included. A frequent workaround is switching to a
prenatal without DHA and adding an algae-based DHA softgel later, taking it with food, or using a brand known for fewer “fishy burps.” Some people also
find that taking prenatals right before bed reduces taste/aftertaste because they fall asleep before their brain has time to complain.

Another universal theme: iron is both helpful and rude. People often say they feel better when iron needs are met, but they also report constipation,
stomach upset, or nauseaespecially early on. RDs don’t usually respond with “just power through.” Instead, they troubleshoot: switch to a gentler iron form, use a
prenatal where iron is separate (so you can pause and reintroduce), add fiber and fluids, and talk with your clinician if you need a targeted iron plan. This is also
why some people start with gummies (often iron-free) in the first trimester, then transition to a complete prenatal later when nausea calms down.

Many parents-to-be also report an unexpected “win”: less decision fatigue. Pregnancy brings enough daily choices to fill a small notebook:
What can I eat? Is that safe? Did I drink water? Why am I crying at a dog food commercial? A prenatal vitamin becomes a simple anchorone small action that supports
the bigger picture. The people who do best long-term aren’t the ones with the fanciest supplement stack; they’re the ones who pick a prenatal that fits their routine
and stick with it most days.

Postpartum, experiences shift again. Some parents say continuing a prenatal while breastfeeding feels like “nutritional insurance” during the chaos of feeding schedules.
Others admit they stop because they’re exhaustedthen restart when hair shedding or fatigue ramps up and they remember they’re still rebuilding. RDs typically remind clients:
postpartum is a nutrient-demanding season. If a prenatal feels like too much, even a simplified vitamin routine plus a solid food plan can be a meaningful step.

Finally, there’s the experience nobody expects: switching is normal. People often feel guilty about changing prenatals (“Shouldn’t I stay loyal to my bottle?”),
but RDs see switching as smart. Your tolerance, symptoms, and labs change across trimesters and postpartum. If a prenatal worked early but doesn’t work now, you didn’t fail.
Your body just updated the operating systemwithout asking permission first.

Final Thoughts

Prenatal vitamins work best when they’re treated like a steady support, not a single point of perfection. Start early if pregnancy is possible, choose a formula that matches your
stage and stomach, and use your labs and clinician’s guidance to personalize iron, choline, iodine, and DHA. And if you need to switch? Congratulationsyou’re already doing the
most important parenting skill: adapting.