When choosing the best prenatal vitamin, I like to look for a specific set of non-negotiable nutrients. Then, I take mama’s everyday diet into account.
Guess what? My favorite prenatal supplement is NOT a whole food prenatal.
This is mainly because it’s hard to tell what forms of micronutrients manufacturers might be using.
Below I share what I look in a prenatal vitamin along with the two prenatals that are my personal favorite.
Why natural prenatal vitamins aren’t necessarily the best prenatal
The best prenatal gives mama what she needs to have a healthy baby. And even though I love real food and keep a cabinet full of herbal remedies, I’m not convinced that natural prenatal vitamins are the best.
Why?
Because whole food prenatal supplements still add in synthetic nutrients. This includes MegaFood Baby & Me, New Chapter Perfect Prenatal, and Pure Synergy PureNatal.
What these companies do is combine the pulp from fruit, veggies, and leafy greens with vitamins and minerals. Then, they ferment it.
MegaFoods says they,
…then move this delicious pulp through a series of tanks where we integrate in more Vitamins for potency.
New Chapter explains that,
Targeted nutrients (vitamins and minerals) are added to the yeast solution.
Whereas Pure Synergy describes the process like this,
We begin by collecting and combining the purest, most potent ingredients including our pure USP vitamins and minerals and an abundant array of entirely certified organic fruits, vegetables, sprouts, grasses, essential fats, carbohydrates, and proteins all ideally suited to grow each individual vitamin and mineral.
In each case, the packaging and marketing might lead a mama to believe that she’s getting all of her prenatal nutrients from food. But in reality, the food’s nutritional value has been augmented with added vitamins and minerals.
And in some cases – such as folic acid or cyanocobalamin – these added nutrients are harder for the body to use.
Just check the label to see what you’re getting. In the case of trace minerals, the label may not tell you what form of mineral was used.
The big benefit of whole food supplements is that they do contain co-factors and sometimes enzymes that can support absorption.
The best prenatal vitamins have these nutrients
Methyl donors
Methyl donors are a type of nutrient that affects gene expression, which can be particularly important during development.
This includes:
- Vitamin B12
- Vitamin B6
- Folate
- Choline
The above nutrients are interrelated. For example, we all know that folate is important during pregnancy for the prevention of neural tube defects, but choline can support mamas with folate deficiency.
When it comes to folate and vitamin B12, look for the methylated forms since those will be easier for your body use. On a label, this may read as methylfolate or L-5-MTHF and methylcobalamin.
Choline
If you’re interested in your baby’s brain development, take note of choline.
Choline is the precursor to acetylcholine, a neurotransmitter that’s essential for the growth and maturation of brain cells.
Mama’s choline levels are associated with cognitive development in children up to 7 years old. What’s more, higher supplementation of choline during pregnancy is linked to fewer emotional self-control problems in children.
During pregnancy, choline plays a role similar to folate and acts as a methyl donor, which means it can have a lasting effect on gene expression.
Including those genes that influence behavior.
Choline also has an anti-inflammatory effect during pregnancy, which is important since inflammation is associated with growth restriction and premature birth.
Recommend daily intake for pregnant mamas is 450 mg of choline.
However, a team of researchers at Cornell University found that mamas who took 930 mg of choline a day during their third trimester had babies who reacted faster to pictures across 4 assessment ages than mamas who took 480 mg/day.
Which suggests that current recommendation for choline may be too low.
Vitamin K2
Many prenatal supplements have vitamin K1, which comes from green plant foods and supports blood clotting.
But what about vitamin K2?
Vitamin K2 helps vitamins A and D do their job, ensuring strong bones, beautiful teeth, and robust immune health.
Your breast milk gives your baby a form of vitamin K2 called MK-4. Since the body makes and stores MK-4, I prefer to supplement with MK-4.
That said, both MK-4 and MK-7 do good things for bone development.
Vitamin D3
There are many reasons why you need enough vitamin D during pregnancy — I cover seven of them here.
For your baby, vitamin D (with the help of vitamin K2) helps to form strong bones. It protects against preterm labor. And it packs some serious mojo when it comes to immune balance and related disorders. Like asthma, allergies, and autoimmune disease.
All prenatal vitamins have vitamin D.
The problem? It’s not nearly enough.
According to the Vitamin D Council, pregnant mamas need 4000 – 6000 IU a day to meet the demands of pregnancy and breastfeeding.
Many prenatal vitamins offer less than the bare minimum, 400 IU.
When reading labels, also check to see if your prenatal contains vitamin D2 or D3.
This is because vitamin D3 is what the body makes, meaning it’s easy to pick up and use. Vitamin D3 raises blood levels of vitamin D.
Whereas vitamin D2, not so much.
Two prenatal supplements that I recommend
There are two prenatal supplements that I recommend to mamas.
Ritual Essential Prenatal
Let’s just get this out of the way: Ritual Essential Prenatal has the best packaging. And for this product, what’s on the outside translates into what’s on the inside.
Total product transparency and a smart design that gives you a little extra of what you probably need.
In addition to simplicity and transparency, the vitamins and minerals chosen are those that are easiest for your body to absorb and use.
We’re talking minerals chelates along with methylated B12 and folate.
I recommend this prenatal supplement to mamas who already eat a diet filled with organ meat, seafood, egg yolks, fresh herbs, colorful fruit, and green leafy veggies.
It has what you need. But not everything. It’s low in choline and it’s missing preformed vitamin A.
If you use this prenatal vitamin, be sure to eat extra egg yolks and take a daily cod liver oil supplement.
Seeking Health Optimal Prenatal
Seeking Health Optimal Prenatal is my go-to prenatal supplement during pregnancy and postpartum.
Recent research on carotenoids (like lutein and zeaxanthin) tells us that these special compounds may safeguard against preeclampsia, preterm birth, and growth restriction.
What’s more, the carotenoid lutein is concentrated in baby’s brain and thought to play a role in developing connectivity and cognitive function.
Seeking Health Optimal Prenatal also contains chelated minerals (read: easy to absorb) along with methylated vitamins. You’ll sometimes see chelated minerals with the TRAACS name and this is a form of the mineral that’s very easy for mama to use.
And it doesn’t have iron.
While iron deficiency can be a problem for some mamas, there are other mamas who don’t need the extra iron.
Allison says
February 22, 2019 at 8:52 PMYou are such an amazing resource. Thank you! What do you think of the MyKind gummies? I can’t take methylated folate because it makes me super anxious!
Megan Garcia says
February 22, 2019 at 9:03 PMHey! I might take a little extra vitamin D3. A D3/K2 combo is a good idea, like from Thorne or Seeking Health.
I would also take a DHA supplement and eat lots of egg yolks xxo!!
T says
February 23, 2019 at 3:50 AMRainbow Light Prenatal One? Curious of your thoughts on it. I know several mammas that took it and loved it.
Megan Garcia says
February 24, 2019 at 12:25 PMHey! I see that Rainbow Light has vitamin D2, rather than vitamin D3.
You really want vitamin D3 because that’s the form of vitamin D that the body can use. Same goes for folic acid. Especially if mama has MTHFR mutation, you really want folate or (even better) methylated folate.
Hope this helps!
T says
March 4, 2019 at 7:19 PMThanks so much!! Xxx
Lauren says
February 23, 2019 at 4:10 AMThanks for sharing this. Choosing a prenatal gives me such anxiety because there are so many options out there. I’m currently breastfeeding and on the Thorne multi but my LO has an egg sensitivity. Is there anything else I can/should be taking or giving to her for her development?
Megan Garcia says
February 23, 2019 at 1:36 PMHey! I would probably add a D3/K2 supplement to the Thorne prenatal. If you’re breastfeeding and not supplementing her, you want to get around 6500 IU a day of vitamin D3.
Liver is a great source of choline if eggs aren’t an option. You could also switch to Seeking Health and see how you like it. Once she starts solids (or if she already has) you could make a batch of liver pate and give that to her regularly. This is the recipe that I use: https://megangarcia.com/liver-pate-recipe-for-baby/
xxo!!
Alyssa says
February 23, 2019 at 4:30 AMThanks for the information!
What do you like for extra Iron during third trimester? Just found out I am anemic and currently I do not eat red meat.
Megan Garcia says
February 23, 2019 at 1:42 PMDo you do organ meat? If so, this spleen supplement is my FAVORITE source of heme iron.
And be sure to take a whole food source of vitamin C with all meals. I like 1/4 teaspoon of Pure Synergy camu camu powder in water.
xxo!!
Erica Gassmann says
February 23, 2019 at 9:01 AMSuch good information! Thank you! How do you feel about Pure Encapsulations Nutrient 950 Plus K?
Megan Garcia says
February 24, 2019 at 12:16 PMHey Erica!
It looks great. It’s a little low in vitamin D3, providing BELOW the RDA for vitamin D (400 IU).
So I would add in a D3/K2 supplement. During pregnancy (depending on your own vitamin D levels) you want around 4000 IU a day. And if breastfeeding, 6500 IU daily.
xxo!!
Katharine says
February 23, 2019 at 1:14 PMLove these recommendations! I’ve been using Goop’s mother load with DHA, choline + methylated folate/B’s, expensive so deciding between that and Seeking Health next round – curious if you have thoughts on that one!
Megan Garcia says
February 24, 2019 at 12:09 PMHey! I don’t see any vitamin K2 in Goop’s prenatal.
You could switch over Seeking Health *and* take an additional fish oil supplement for DHA. I like Vital Choice.
The price would be about the same with the fish oil, but you do get the additional vitamin K2 which is really important. Another option would be to get the Seeking Health prenatal directly from their website. They have a rewards program, so you build points (and dollars!!) every time you buy. Which is nice since most mamas are taking their prenatal for a year or more.
OR, I would add a vitamin D3/K2 supplement to the Goop prenatal. Throne and Seeking Health both have a combo that’s really easy to use.
xxo!!
Cassandra Carpenter says
February 24, 2019 at 9:38 AMInnate Response Baby & Me Multi is my go to along with Nordic Naturals ProDHA. I’m almost 16 month’s postpartum and still use both.
Megan Garcia says
February 24, 2019 at 11:55 AMLove how much choline is in Innate Response!
Kristen says
February 24, 2019 at 2:02 PMI’ve been using USANAs prenatals and taking extra vitamin D3
What are your thoughts?
Megan Garcia says
March 2, 2019 at 9:27 PMHey Kristen,
It could be better. It’s low on some nutrients. And for others, has forms of vitamins that are less expensive for manufacturers but harder for mama to absorb.
I would probably switch it up and try something else. Hope this helps xxo!!
Jen says
February 24, 2019 at 2:51 PMI used to use Seeking Health, then Thorne, the Designs for Health Prenatal Pro is what I have been taking during the pregnancy and now with nursing. Do you think this one? The other one I found is a UK based prenatal called Prenga-Plan by Cytoplan. Do you have feelings about either of these last two?
Megan Garcia says
March 2, 2019 at 9:21 PMHey Jen,
I like Designs for Health over Pregna-Plan. But it’s still missing vitamin K2. I would probably add Seeking Health D3/K2 drops and make sure you’re eating a couple of eggs (from healthy, happy hens!) a day.
Ava says
February 25, 2019 at 1:32 PMSuch a good information thank you! Would the ritual prenatal be ok for postpartum or go with the essential for women ritual supplements? Im really bad at taking supplements so I like that you only need to take two compared to the seeking health haha.
Megan Garcia says
March 2, 2019 at 9:04 PMHey Ava,
I would stick with the Ritual prenatal during postpartum UNLESS you suspect (or know) you have autoimmune thyroid issues, since the prenatal doesn’t have any selenium.
xxo!!
Jenny says
February 26, 2019 at 8:34 AMHi! What about Naturelo Prenatal? Just posted on your Instagram too. Almost out and wondering if I should switch? Thanks so much for all your information and guidance!
Megan Garcia says
March 2, 2019 at 9:14 PMHey Jenny! It looks pretty good.
I would take extra daily vitamin D (you want to get to 4000 IU), eat a couple of eggs a day (big brain builder for baby), and add a daily teaspoon of Rosita cod liver oil (for DHA, vitamin D, and preformed vitamin A).
Hope this helps xxo!!
Emily T. says
February 28, 2019 at 7:03 AMHi Megan,
Thank you SO much for this, you are such an incredible resource!
In the Seeking Health Prenatal, some of the ingredients are sourced from China, is that something to consider? Also, has Cal Prop 65 warning?
Thank you!
Megan Garcia says
March 1, 2019 at 12:56 PMHey Emily!
Seeking Health is pretty rigorous about product quality, and that’s something that I look for when products are sourced from China since that can be an issue. For example, I recently looked into heavy metals in shellfish and it turns out *where* they’re sourced matters a lot. Some of my favorite herbs come from China (like Blue Poppy) and there’s a lot of testing that goes on to ensure quality.
As for the Prop 65 warning, it’s almost lost meaning because companies are required to use it on many natural products sold in California. Again, it’s about the standards of quality that an individual company strives to meet.
Here’s more one the Seeking Health website: http://resources.seekinghealth.com/california-proposition-65
Lauren says
March 2, 2019 at 7:39 PMI’m currently taking the Seeking Health prenatal and wondering if you recommend continuing that one post-partum?
Megan Garcia says
March 2, 2019 at 8:56 PMYES especially if breastfeeding. Not only will it support your energy levels, but many of the nutrients in the Seeking Health prenatal will transfer to breast milk.
xxo!!
Claudia says
March 3, 2019 at 10:15 PMWhich of the 2 do you recommend for breastfeeding. And do I add any other vitamins to the mix ? Like vitamin d?
Victoria Hill says
March 4, 2019 at 4:38 AMIs there any additional supplements that you’d recommend with the Seeking Health prenatal (fish oil?) or is it basically a one-and-done deal? I’m in the process of slowly weaning, but would like to have another baby in the near future. So I’m trying to weight cost-effectiveness during this brief in-between period!
Thanks for your perspective as always!! This was extremely helpful.
Katrina says
March 4, 2019 at 9:49 AMHi Megan,
Thank you for all the information, it is amazing ! I am currently taking NFH Pre Natal SAP (Canadian version), and NutraSea High DHA fish Oil. And now I am wondering if it is a good prenatal or not. Would you recommend switching to a different one ?
Jessica says
March 12, 2019 at 3:17 AMI’m taking Best Nest Wellness – Mama Bird AM/PM. It seems to have a lot of the vitamins and in the methylated forms but I don’t hear a lot of ppl speak about it. Any input? Thanks!
Megan Garcia says
March 12, 2019 at 6:27 AMHey Jessica!
It looks pretty good. It’s pretty low in vitamin D3 (400 IU) and contains a harder to absorb form of iron. I would for sure add extra vitamin D.
Katie E says
March 18, 2019 at 10:27 PMThank you for the information! What do you think about the alani nu prenatal and their fish oil with it? Thanks!
Jeanette says
July 20, 2019 at 1:26 PMHey! Great information on your site. I am thinking about trying for baby number two and have one gene mutation on my MTHFR gene, I also have a 2 year old that was born with a neural tube defect. I took Garden of Life Prenatals during that pregnancy. Given my circumstances which prenatal would you suggest or additional supplements? My obgyn said I would need to start taking them at least 2-4 months before trying to conceive. I really appreciate any information.
Megan Garcia says
July 24, 2019 at 8:08 AMHey Jeanette,
I’m a big fan of Seeking Health’s prenatal. Based on what you described, that’s the one I would look into. I like taking a good quality prenatal before getting pregnant and after having baby, it can make such a difference!
Hope this helps, xxo!!
Jeanie says
October 2, 2019 at 11:53 AMHi! I am following Katie E’s comment about your thoughts on the Alani Nu Prenatal alongside their Fish Oil supplements? Thanks!
Megan Garcia says
October 2, 2019 at 5:42 PMHey Jeanie,
The Alani Nu prenatal looks okay, you definitely do want to make sure you’re getting in the nutrients I mention above (enough D3, vitamin K2, and enough choline).
The prenatal has some DHA, so that’s great. It’s the bare minimum, so you could definitely take an additional fish oil supplement if you’re not regularly eating seafood.
Thanks for the great Q and hope this helps, xxo!!
Megan
Rachel says
October 2, 2019 at 12:29 PMHi Megan,
I’m curious about whether you would recommend supplementing with choline or just try to get it from food sources. And if you supplement, would you go with Alpha GPC Choline or CDP Choline. CDP Choline sounds like the better choice, but then I wonder about dosage when you are trying to reach 930 mcg of choline per day. Would you still take both of those supplements aiming for around 930 mcg? A one-capsule serving of the supplement I am looking at has 250mcg of CDP Choline. So 3 capsules even though the daily intake according to the bottle is 1? I so appreciate your input!
Another question I had was on the Vitamin D3/K2 drops. The bottle recommends 1 drop per day, but to reach your recommended dose of D3, together with my prenatal, I would need to take 8 drops a day. Obviously I would get some with food intake, but I am just not sure how to navigate getting these dosages right. I wish someone would just come out with a single prenatal that can do it all in all the correct amounts.
Thank you for your article, it was very helpful to know what to look for! I felt so lost before.
Megan Garcia says
October 2, 2019 at 5:32 PMHey Rachel,
I would get choline from food sources first!! Egg yolk is one of the best (and easiest places) to get choline.
For vitamin D3/K2 drops, there’s no upper limit on vitamin K, meaning it’s safely recycled in the body even at high doses.
So I do the D/K combo based on my vitamin D needs. This can mean 4 – 12 drops a day (2000 – 6000 IU) depending on diet and prenatal, as breastfeeding mamas need around 6000 IU if they’re not supplementing baby.
Hope this helps xxo!!
Megan
Rachel says
October 4, 2019 at 12:11 PMThank you so much!!! You have been an enormous help! And I love that I now feel confident in the nutrients I am getting, rather than hopeful that I can just trust that the prenatal vitamins I happen to choose are adequate.
Isabel says
October 26, 2019 at 10:31 PMHi, I’m a big fan. Do you recommend Mega Food baby and me 2? I’m talking it with Nordic Natural prenatal with DHA
Megan Garcia says
October 28, 2019 at 4:42 PMHey Isabel,
Mega Food Baby + Me 2 doesn’t have choline and it’s not clear on how much vitamin K2 is in the product. It’s also pretty low in vitamin D!!
Justine says
May 3, 2020 at 7:12 PMIs it possible to take too much vitamin d? I am taking baby and me and Nordic naturals DHA xtra along with a probiotic. I try to eat egg yolks 5 times at least per week. What else would you recommend? I’m newly pregnant so I have a long way to go. Wondering if I should change my DHA to Alani Nu fish oil, there’s more dha and epa. Alani nu prenatals also seem to have a higher dosage of a bunch of stuff then baby and me, but that was a quick scan. I want what’s best, what would you take? Thank you so much, this has been such a great read
Megan Garcia says
May 7, 2020 at 4:18 PMHey Justine,
You can take too much vitamin D. With Alani + Nordic Natural prenatal DHA + eggs, I would say you might be getting the minimum req (2000 IU) and could even do more D3. Alani doesn’t have K2, so you might want to switch your prenatal.
xxo!!
Annamaria says
November 30, 2019 at 8:36 AMHi Megan,
How would nature’s dynamics prenatal plus gummies be along with Nordic naturals DHA supplements be? Would it be ok to switch prenatals at 4 weeks pregnant. I’m taking the nature made prenatal plus Dha right now and not sure if I should go with ritual essential prenatal or nature’s dynamics. What do you think about the boron in the ritual vitamins. I heard boron could be unsafe to take?
Kassia says
January 16, 2020 at 11:30 AMWhat about Full Circle Prenatal? Is there too much preformed vitamin A if I also take cod liver oil AND dessicated liver capsules?
Megan Garcia says
January 21, 2020 at 7:21 PMLooks good, Kassia!
And YES, I would switch to fish oil to manage vitamin A intake xxo!!
Mary says
July 22, 2020 at 10:33 AMThank you for this!!! It’s so overwhelming to know what to look for with all the information and options that exist. I ended up going with Seeking Health’s Optimal Prenatal and has a positive experience in terms of not getting nauseous after – I generally have a queasy tummy when it comes to vitamins, etc. Now I’m in a situation where they are sold out everywhere! I was going to switch over to Ritual, but that’s also sold out for now. 🙁 I think I am going to go with Full Circle Prenatal, but in terms of fish oil is Full Circle’s fish oil ok? Or is there a different one you would recommend?
Again, can’t thank you enough for putting this info together. When I saw that Seeking Health’s Prental was unavailable I felt like I was going to have a meltdown when I started to look for an alternative!!!
Karen says
March 6, 2020 at 3:18 PMI’m so glad I came across your site! I’m currently taking Naturelo Prenatals and will take the extra supplements you mentioned in one of the comments. Do you have an opinion on taking prenatals as well as doing the tissue salt program? I’ve heard good things about the program but am worried about overdosing with what’s already in the prenatals. Thanks!
Megan Garcia says
March 7, 2020 at 1:47 PMHey Karen,
I don’t have a lot of experience or knowledge of homeopathic remedies. My strengths are nutrition and traditional Chinese medicine.
I might consult with a homeopathic specialist for this Q, xxo!!
Fabiana says
April 7, 2020 at 5:08 AMI took the Metagenics Plus One daily prenatal packs, along with CDP choline from Klair labs, along with a few other supplements like DHA and CoQ10 which I was deficient in. Are these any good? I was also thinking about starting high vitamin oil with cod liver oil now that I’m nursing. Thanks
Sara S says
May 21, 2020 at 2:17 PMHi, thank you for the article. What is your opinion of Vitafol Ultra Prenatal vitamins? Thanks!
Megan Garcia says
May 22, 2020 at 10:08 AMHey Sara,
With a quick glance, I am not seeing any choline or vitamin K2. It’s low in vitamin D3 and is has a form of vitamin B12 that’s harder for the body to use. It also has synthetic dyes!!
Carina Castro says
June 30, 2020 at 1:56 PMI’m currently taking Ritual prenatal plus PeaPod Cal-mag for Calcium as I try to avoid Dairy and Eggs. I was thinking of adding Nordics Natural Prenatal DHA. Would that be too much DHA? Also, I want to add Mary Ruth’s Prenatal Probiotics but it also contains 940mcg. Would this be too much Folate and Vitamin B12 in combination with Ritual? I read an article about a study that found that high levels of folate and vitamin b12 was linked to autism. What are your thoughts ?
Wendy Lopez says
July 27, 2020 at 11:41 AMI’m 6 months postpartum. Prepregnancy, pregnancy and PP I’m still taking Pure Encapsulation prenatal. Along with CoQ10(3xs), 3 eggs a day, liquid Vitamin D3 as well as a whole food Vitamin C. When I remember I also take iron and fish oil. I was looking into maybe switching my prenatal.
Sarah says
August 20, 2020 at 11:47 AMHi Megan- this article & comments has been full of helpful information. I’ve noticed how you stress K2 intake. I’ve just found out I need to be on Lovonox for the remainder of my pregnancy & postpartum for clotting issues. Do you have a prenatal vitamin rec that is complete but sans K vitamins as I can’t take the one I’m currently on. Thanks in advance!
Megan Garcia says
August 24, 2020 at 3:58 PMHey Sarah,
My understanding is that there aren’t any interactions between Lovenox and vitamin K; this is really only something to be aware of with meds like warfarin. I would double-check with your provider.
Every prenatal I have seen has vitamin K1 (more notable for coagulation) and plant foods do too – it’s very important on a genetic level to eat plant foods (colorful veggies, fruit) during pregnancy for reasons beyond vitamin K. The fiber they provide tends to upregulate the production of short-chain fatty acids and this, in turn, has been found to protect against allergies.
xxo!!
Jenn says
August 29, 2020 at 8:41 AMHi Megan,
I have done so much research on what prenatal vitamin to take before I conceive and am still unsure what one would be best with my diet. I do not eat red meat (beef/pork) and unable to eat cows milk (Sheep/Goat only). I eat more of a plant based diet with eggs/fish/chicken a few times a week. Would you suggest Ritual or Seeking Health?
Megan Garcia says
August 31, 2020 at 12:17 PMHey Jenn,
A plant based diet with animal protein as you describe is ideal. I think you could go with Ritual. If you’re able to get a gene test, that might give more information on what specifically you might need.
xxo!!