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 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.
You 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!
Hey! 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!!
Rainbow Light Prenatal One? Curious of your thoughts on it. I know several mammas that took it and loved it.
Hey! 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!
Thanks so much!! Xxx
Thanks 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?
Hey! 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!!
Thanks 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.
Do 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!!
Such good information! Thank you! How do you feel about Pure Encapsulations Nutrient 950 Plus K?
Hey 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!!
Love 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!
Hey! 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!!
Innate Response Baby & Me Multi is my go to along with Nordic Naturals ProDHA. I’m almost 16 month’s postpartum and still use both.
Love how much choline is in Innate Response!
I’ve been using USANAs prenatals and taking extra vitamin D3
What are your thoughts?
Hey 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!!
I 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?
Hey 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.
Such 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.
Hey 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!!
Hi! 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!
Hey 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!!
Hi 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!
Hey 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
I’m currently taking the Seeking Health prenatal and wondering if you recommend continuing that one post-partum?
YES 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!!
Which of the 2 do you recommend for breastfeeding. And do I add any other vitamins to the mix ? Like vitamin d?
Is 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.
Hi 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 ?
I’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!
Hey 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.
Thank you for the information! What do you think about the alani nu prenatal and their fish oil with it? Thanks!
Hey! 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.
Hey 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!!
Hi! I am following Katie E’s comment about your thoughts on the Alani Nu Prenatal alongside their Fish Oil supplements? Thanks!
Hey 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
Hi 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.
Hey 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
Thank 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.
Hi, I’m a big fan. Do you recommend Mega Food baby and me 2? I’m talking it with Nordic Natural prenatal with DHA
Hey 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!!