Finding the best prenatal vitamins can feel overwhelming, especially with so many options on the market. Organic, liquid, gummy, iron-free, folic acid, DHA. It’s a lot to sort through, mama.

In this guide, we break down what prenatal vitamins do, when to start taking them, which nutrients matter most, and the best prenatal vitamins for different needs. Whether you’re trying to conceive, currently pregnant, or postpartum, this expert-backed guide will help you choose confidently.

What Do Prenatal Vitamins Do?

Prenatal vitamins are little powerhouses of nutrition designed specifically to support your body and growing baby during pregnancy. Even if you’re eating a balanced pregnancy diet (go you!), pregnancy can increase your nutritional needs in ways that food alone might not cover. Prenatal vitamins ensure you’re getting key nutrients like:²⁹

• Folic acid
• Iron
• Docosahexaenoic acid (DHA)
• Calcium
• Vitamin D
• Choline
• Iodine

Think of prenatal vitamins as your safety net. They’re not a replacement for a healthy diet but an extra layer of support to help you and your baby thrive.

When To Start Taking Prenatal Vitamins

Here’s a pro tip: don’t wait until you see that positive pregnancy test to start taking prenatal vitamins. Ideally, you should start taking prenatal vitamins before trying to conceive. The American College of Obstetricians and Gynecologists (ACOG) recommends a healthy diet and taking a prenatal vitamin in the months leading up to pregnancy.¹ Nutrients like folic acid are most effective during the early weeks of pregnancy — sometimes even before you know you’re expecting. That’s why ACOG recommends taking 400 mcg of folic acid each day “at least one month before pregnancy and during the first 12 weeks of pregnancy.”¹

If you’re already pregnant, it’s never too late to start. You should also continue prenatal (or should I say postnatal vitamins) vitamins during the postpartum period, especially if you’re breastfeeding, as they help replenish your stores and support milk production.²³

Can You Take Prenatal Vitamins Without Being Pregnant?

The short answer? Yes! The benefits of taking prenatal vitamins while you’re not pregnant depend on your situation. For women in the preconception phase, prenatal vitamins can help ensure you’re building up the nutrients your body will need during pregnancy.¹ Some women also take them to address specific deficiencies, like low iron or folic acid.^24,25

However, if you’re not planning to get pregnant, you might be better off with a standard multivitamin. Some prenatal vitamins have higher levels of certain nutrients, like iron, which could cause side effects if you don’t need them.² Always check with your healthcare provider before starting any supplement.

What To Look for in Prenatal Vitamins

When shopping for the best prenatal vitamins, it’s important to know what to look for. After all, not all vitamins are created equal! Here are specific nutrients to look for, as well as additional things to consider when buying a prenatal vitamin:

Nutrient Needs

These are some of the essential nutrients to consider when choosing the best prenatal vitamins for you:

Prenatal Vitamins With Folic Acid

Folic acid is vital for preventing neural tube defects in your baby’s brain and spine.^3,4 Look for at least 400-800 mcg to help prevent neural tube defects.⁵

Prenatal Vitamins With Iron

Iron supports increased blood volume and reduces the risk of anemia in the mother, which can increase the risk of preterm birth and low birth weight in baby.^6,7 The recommended dietary allowance (RDA) for iron is 27 mg during pregnancy.⁸

Prenatal Vitamins With DHA

DHA is an omega-3 fatty acid that helps with your baby’s brain and eye development.⁹ This is especially important if you’re not eating a lot of fatty fish or eggs. No RDA or adequate intake has been established at this time, so the recommendations vary. However, it’s suggested to aim for 650 mg total of omega-3 fatty acids (300 mg of which is DHA) throughout pregnancy.¹⁰

Calcium and Vitamin D

Calcium and vitamin D work together to support strong bones for you and your baby.¹¹ The RDA for calcium is 1,000-1,300 mg during pregnancy.^12,29 The RDA for vitamin D is 15 mcg (600 IU) during pregnancy. However, recent research suggests that upwards of 100 mcg (4,000 IU) is not only safe but optimal during pregnancy to sustain sufficient levels.^13,14

Choline and Iodine

Choline and iodine are crucial for brain development and thyroid health throughout pregnancy.^15,16 The adequate intake of choline during pregnancy is 450 mg per day.¹⁷ The RDA for iodine is 220 mcg during pregnancy.¹⁸

Buying Tips

Beyond nutrients, factors like quality, form, and personal needs can make a big difference when choosing a prenatal vitamin.

When you’re ready to purchase a prenatal vitamin, consider the following factors to help you choose the best option for your needs and feel confident in your decision for both you and your baby:

Ingredient Quality

While there are many prenatal supplements on the market, many aren’t regulated, making it difficult to know exactly what’s inside. When choosing the best prenatal vitamin for you, look for those that have undergone third-party testing with transparent labeling. Those with National Sanitation Foundation (NSF) or United States Pharmacopeia (USP) certification have been tested for quality and accuracy in labeling.¹⁹

Form (E.g., Capsules, Liquids, Gummies)

While the form of prenatal vitamins (such as gummy or liquid prenatal vitamins) often comes down to personal preference, it’s important to note that supplements in gummy or liquid form may be lacking in certain nutrients. Iron, for example, is rarely found in the gummy form of prenatal vitamins.²⁰ If you struggle to take pills throughout the day (as often happens during the first trimester when morning sickness kicks in), just be mindful of the nutrients found within the prenatal gummy or liquid you’re taking and those they may be deficient in.²⁶

Your Needs

It’s important to prioritize your individual needs when choosing a prenatal vitamin. For instance, if you’re a vegetarian or vegan, confirm that the vitamin contains plant-based DHA and is made with non-gelatin capsules. For mothers who prefer a cleaner, whole-food-based option that skips artificial colors, sweeteners, and unnecessary fillers, organic prenatal vitamins are a great option to consider.

Cost Savings

Higher cost doesn’t always mean higher quality. Look for well-reviewed options that meet your nutritional needs within your budget. Additionally, if you find a vitamin you love, consider buying it in bulk or subscribing to save money and ensure you never run out.

Nutrient Deficiencies

For most moms, a comprehensive prenatal vitamin checks all the boxes. For others, additional supplementation may be necessary if they’re deficient in certain nutrients. I often see iron, B12, and vitamin D deficiencies in my practice and tailor my clients’ needs to meet the higher doses their bodies need. Although ACOG doesn’t recommend this routine lab work, as always, discuss what’s best for you and your specific nutritional needs with your healthcare provider.²¹

If you know you’re at a higher risk for certain deficiencies based on your dietary preferences or restrictions, then certain labs and additional supplementation may further support you and your baby’s health throughout your pregnancy.

Potential Side Effects of Prenatal Vitamins

While prenatal vitamins are generally safe and beneficial, some mamas experience side effects, especially during the early stages of pregnancy. Common side effects include:²²

• Nausea: To help with nausea, try taking your vitamins with food or opt for gummy prenatal vitamins, which may be gentler on the stomach.
• Constipation: This is usually due to the iron content. Drinking plenty of water, eating fiber-rich foods, and staying active can help with constipation during pregnancy.
• Upset stomach: Liquid prenatal vitamins can be a great alternative if traditional pills aren’t agreeing with you. Try taking your prenatal vitamin with food to see if this helps, too.

If side effects persist, talk to your healthcare provider. Sometimes, switching to a different brand or formula can make all the difference.

The 7 Best Prenatal Vitamins

With so many options available, how do you decide? Here’s our roundup of the best prenatal vitamins tailored to different needs and preferences:

1. Best Overall: Theralogix TheraNatal Complete Prenatal Vitamin

The Theralogix TheraNatal Complete Prenatal Vitamin is a comprehensive option for mothers seeking optimal nutrition during pregnancy. This product contains essential nutrients, including DHA for fetal brain development, methylated folate to reduce the risk of neural tube defects, iron for maternal blood health, and choline to support the baby’s growth.^{6,7,9,15,27,28}

It’s important for consumers to recognize that, despite marketing tactics, folic acid is the preferred form of folate while trying to conceive and during pregnancy, and all the professional organizations (including ACOG, CDC, AAFP, and AAP) are in agreement.³⁰ Its NSF certification ensures high quality and purity, making it a reliable choice for expectant mothers. One notable feature is its 91-day supply, combining 182 tablets and 91 softgels for convenient long-term use.

• Third-party tested: Yes
• Price per serving: $0.98 (based on manufacturer’s site)
• Number of capsules per serving: 2 tablets + 1 softgel
• Additional features: Gluten-free, dairy-free, certified vegetarian, non-GMO, free of artificial dyes

*Includes DHA supplement in the complete plan

2. Best Vegetarian-Friendly: Nordic Naturals Prenatal Multivitamin

The Nordic Naturals Prenatal Multivitamin is a thoughtfully designed supplement to support the nutritional needs of pregnant and nursing women. It features 22 essential vitamins and minerals in highly absorbable forms, including folate, iron, and vitamin D3, which are crucial for maternal health and fetal development.^3,4,6,7,11 These multivitamins are third-party tested for quality, non-GMO, and gluten-free, making them a safe and reliable option. This product stands out for its focus on purity and its pairing recommendation with Nordic Naturals’ award-winning Prenatal DHA, providing comprehensive prenatal support​.

• Third-party tested: Yes
• Price per serving: $1.57 (based on manufacturer’s site)
• Number of capsules per serving: 2 tablets
• Additional features: Gluten-free, certified vegetarian, non-GMO, free of synthetic dyes

*Does not include Nordic Natural’s Prenatal DHA

3. Best Trimester-Specific Prenatal: Perelel

Perelel offers a unique, stage-specific approach to prenatal nutrition with daily vitamin packs tailored to each phase of pregnancy, from preconception through the third trimester and beyond.

Each pack includes a core prenatal vitamin along with targeted nutrients designed to support what your body needs most during that stage. For example, their first trimester pack includes additional folate and an anti-nausea blend with vitamin B6 and ginger, while their second and third trimester packs incorporate added calcium and magnesium to support baby’s skeletal growth and muscle function, among others.

Perelel also stands out for including key nutrients that are often overlooked in prenatal vitamins, like choline for fetal brain development and iodine for thyroid health.

The daily packet system can also make it easier to stay consistent, especially during early pregnancy when taking multiple supplements can feel overwhelming.

• Third-party tested: Yes
• Price per serving: $1.67 (based on manufacturer’s site)
• Number of capsules per serving: 4–5 capsules/softgels (pre-portioned daily packs)
• Additional features: Trimester-specific formulations, subscription-based, includes omega-3s and targeted nutrient blends

*Includes DHA in the prenatal multivitamin

Use code BABYCHICK20 for 20% off your first order!

4. Best Liquid Prenatal: Pink Stork

The Pink Stork Liquid Prenatal Vitamin is a convenient choice for individuals seeking a non-pill option. Formulated with organic, whole-food ingredients such as elderberries, kale, and acerola cherries, it delivers essential nutrients, including folate from citrus peel, choline for brain development, and other key vitamins.¹⁵ Its liquid form is thought to be gentle on the stomach and easy to mix into foods or drinks, making it especially appealing for those who struggle with capsules or gummies. Additionally, it’s vegan, gluten-free, and free from common allergens​.

You must refrigerate this prenatal vitamin after opening. Additionally, it doesn’t contain iron, so consult with your healthcare provider to determine if you require additional iron supplementation. (Most people do, especially in the second and third trimesters.)

• Third-party tested: Yes
• Price per serving: $1.25 (based on manufacturer’s site)
• Number of capsules per serving: 1 tablespoon
• Additional features: Vegan-friendly, cruelty-free, sourced with organic whole-food blends, and made without caffeine, gluten, wheat, dairy, soy, shellfish, or GMOs

*Does not include Pink Stork’s DHA supplementation

5. Best Subscription: Ritual Essential for Women Prenatal Multivitamin

The Ritual Essential Prenatal Multivitamins stand out for their transparency, high-quality ingredients, and thoughtful design. Each serving has 12 key nutrients, including methylated folate, omega-3 DHA from vegan sources, and iron in a gentle, chelated form (allowing the iron to pass through your digestive tract without being broken down, making it easier to tolerate) to support pregnancy health.^27,31,32

The delayed-release capsules are designed to dissolve in the small intestine, reducing the risk of nausea, and feature a subtle lemon or mint essence (depending on the chosen flavor) for a pleasant experience. These multivitamins are vegan, non-GMO, and free from allergens, making them a good choice for those with dietary restrictions.

• Third-party tested: Yes
• Price per serving: $1.30 (based on manufacturer’s site)
• Subscription savings option: Ritual products are already set up on a subscription basis, with automatic renewal every 30 days. Deal: 40% off first order + free shipping (on manufacturer’s site)
• Number of capsules per serving: 2 capsules
• Additional features: Vegan-friendly, gluten-free, and major allergen-free, Made Traceable®, no artificial colorants

*Includes DHA in the prenatal multivitamin

6. Best Prenatal + DHA Gummy: Olly Prenatal Vitamins

The Essential Prenatal Gummy Vitamin with Folic Acid + DHA from Olly combines important nutrients for maternal and fetal health in a delicious, citrus berry flavor. These gummies include 400 mcg of folic acid to support neural tube development and DHA for brain and eye health, making them an excellent choice for those who prefer a chewable option.^3,4,9 Free from artificial colors and flavors, they’re designed to be both effective and enjoyable, especially for individuals who struggle with traditional prenatal pills.

It should be noted that this prenatal vitamin doesn’t contain iron. Discuss with your healthcare provider whether you require additional iron supplementation. Additionally, although it contains DHA, it doesn’t meet the recommended intake of 300 mg of DHA. You may need additional DHA supplementation.

• Third-party tested: Yes
• Price per serving: $0.46 (based on manufacturer’s site)
• Number of capsules per serving: 2 gummies
• Additional features: Gluten-free, no synthetic flavors or colors

*Minimal DHA included; additional supplementation may be necessary

7. Best Affordable Prenatal Vitamin: Nature Made Prenatal Vitamins

The Nature Made Prenatal Folic Acid + DHA Softgels Vitamin is a popular and affordable choice among prenatal vitamins. It combines 20 key nutrients, like 800 mcg of folic acid, 27 mg of iron, and 200 mg of DHA, supporting both maternal and fetal health. At around $36.29 for a 90-day supply (based on the manufacturer’s website), it’s an economical option for expectant mothers seeking a comprehensive prenatal supplement.

• Third-party tested: Yes
• Price per serving: $0.40 (based on manufacturer’s site)
• Number of capsules per serving: 1 softgel
• Additional features: Gluten-free, no synthetic flavors or colors

*Includes DHA in the prenatal vitamin

Disclaimer: All claims from the supplements discussed are not supported by the FDA.

The Bottom Line

Choosing the best prenatal vitamins doesn’t have to be stressful. By focusing on quality ingredients and your unique nutritional needs, you can find an option that supports both you and your growing baby. Always talk with your healthcare provider before starting any supplement, and remember that prenatal vitamins can be beneficial before, during, and after pregnancy.