Blog - How to get pregnant
What to know about prenatal vitamins while TTC and beyond
Whether you’re trying to conceive or navigating your postpartum health, your body is working on something incredible. Conceiving and carrying a baby is no small feat, so it’s crucial you make sure your body has the nutrients it needs for you — and baby — to stay healthy. We’ve already talked about when to start taking prenatal vitamins, but what do prenatal vitamins do in every step of pregnancy? What should you avoid while taking prenatal vitamins? And how long should you keep taking prenatals postpartum? All of these questions are ones to consider when visiting with your healthcare professional to discuss what’s best for you.
Prenatal vitamins while TTC into early pregnancy: Which nutrients matter most?
Because your baby will get all their nutrients from your body, March of Dimes recommends taking prenatal vitamins before you even get pregnant.1 Similar to a daily multivitamin, prenatals help fill in the nutrient gaps of your diet — ensuring you get the right amount of certain nutrients. (And fun fact: If you’re expecting twins or triplets, your nutritional needs increase significantly compared to carrying just one baby!1) If you have a specific medical condition or concern, your healthcare professional may prescribe you specific supplements along with a prenatal. Your doctor can also weigh in on specific doses for each nutrient. According to March of Dimes and the American College of Obstetricians and Gynecologists, here are the basic nutrients that are essential, even before pregnancy:
Folic acid
Every single cell in your body relies on folic acid to grow properly,2 and it’s a key building-block nutrient for your baby’s development. Folic acid — often labeled as folate on vitamin labels2 — can help prevent certain birth defects that affect the brain and spinal cord, called neural tube defects (also called NTDs).1 Research suggests that folic acid might also help prevent heart defects and mouth-related birth defects like cleft lip and palate in your baby.1
Iron
Iron is a mineral your body uses to make hemoglobin, the protein that moves oxygen from your lungs to every part of your body. Without a proper iron supply, you might be more prone to anemia, fatigue and other birth complications.1 But iron isn’t found in every prenatal vitamin, so be sure to check the labels.
Vitamin D
Vitamin D helps with calcium absorption and supports the nerves, muscles and immune system. Once you become pregnant, vitamin D will also help your baby’s bones and teeth grow.1
Iodine
Iodine is what your body uses to produce thyroid hormones, and in pregnancy this mineral helps your baby’s nervous system develop. Iodine isn't found in all prenatal vitamins, so check your ingredient label or talk to your healthcare professional about whether you need extra iodine.1
DHA
Docosahexaenoic acid (DHA) is a fatty acid that helps with your baby’s growth and development, specifically their eyes and brain.1 Some studies also show that a healthy supply of omega-3 fatty acid can reduce the risk of preterm birth and other complications.3 Not all prenatal vitamins contain DHA — and not everyone loves the fishy taste of some DHA pills — so ask your provider if you need a supplement.1
Choline
Choline is an essential nutrient that also helps with fetus brain development.4While your body naturally produces choline on its own, it won’t make enough for your needs while pregnant. Choline is not found in many prenatal vitamins, so you should incorporate foods with choline into your diet (such as chicken, beef, eggs, milk, soy products and peanuts) or consult your doctor about additional choline supplements.
Calcium
Calcium is a mineral that helps build your baby’s bones, teeth, heart, muscles and nerves.1 And if you don’t get enough calcium during your pregnancy, your body will actually take it from your bones and give it to your baby instead, which can cause health conditions like osteoporosis later in life.1 Along with the calcium in your prenatal, try to eat milk, cheese, Greek yogurt and leafy greens like broccoli and kale.
The importance of nutrients for early pregnancy
Once your Clearblue® test shows a "pregnant" result, your nutritional journey is only getting started. During pregnancy, most vitamins in your bloodstream decrease unless you're taking supplements to boost them, and missing out on key vitamins during those early weeks of pregnancy is linked to a range of potential complications.5 After all, your body is working overtime to build a new tiny human: bones, organs and a nervous system. And while you might adjust your diet once you’re pregnant — especially during first trimester nausea or food aversions — supplementation is vital to prevent a wide range of problems, both before and after birth. So, if you’re inconsistent about taking your daily prenatal, now is the time to set a reminder on your phone and make it an integrated part of your routine.
Nutritional needs for late pregnancy
The countdown to your due date is getting close, and your body is likely feeling the strain. Your prenatal vitamin intake will support everything from healthy fetal growth and blood volume to bone and brain development — as well as energy levels for mom!5 You’ll also be consuming more food; your body needs about 340 extra calories per day in the second trimester and around 450 extra calories per day in the third.4 Try to meet those caloric needs with whole, vitamin-rich foods that will support the important work of your prenatal vitamins.
Taking care of your nutrition postpartum
Should you stop taking a prenatal vitamin once your baby is born? Many healthcare providers will actually recommend you stick with them through postpartum and breastfeeding to help keep your body functioning at its best during some huge changes.6 The fourth trimester can be a challenging time, and getting the right nutrients is a key component to recovery.
What should I avoid while taking prenatal vitamins?
❌ Prioritizing trendy marketing over substance
We can all admit that it’s easy to fall for pretty packaging or a convincing influencer’s recommendation. Look for certifications that confirm an independent third party has reviewed and validated the ingredients. Check the ingredient labels yourself to make sure the actual dosage meets recommendations as discussed with your healthcare professional.
❌ Taking too many prenatals
Too much of a good thing can quickly turn into a risk. Be sure not to take more than the recommended amount of prenatal vitamins each day. Too much of certain vitamins, such as vitamin A, can increase the risk of birth defects.4
❌ Relying on gummies to provide all your nutrients
Gummy vitamins can be easier to take if you struggle with nausea or large pills. Just keep in mind that they often contain little or no iron, calcium and DHA, and most contain added sugars. So just be sure to adjust your supplements and daily sugar intake accordingly to be in line with your healthcare professional’s recommendations!
❌ Not consulting your doctor
If you think you might be low in iron or vitamin A, check with your doctor before using high-dose supplementation. You can even bring in your prenatal vitamin regimen to your appointments for a real-time review. This is an essential time for your nutrition — ask those questions!
How to choose a prenatal
Baby and mom share an incredible, profound bond throughout pregnancy, and they also share a connection through nutrition. What you eat, your baby eats. And while indulging pregnancy cravings is part of the journey, prenatal vitamins help bridge nutritional gaps so you and your baby thrive — throughout pregnancy and long afterward. Check labels for the right ingredients. Consult with your doctor when needed. And at the end of the day, choose a prenatal that’s right for your lifestyle, your dietary needs and your body.
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