A Dozen Top Prenatal Vitamins for a Healthy Pregnancy

When you’re expecting, you want to give the tiny creature growing inside of you everything he or she needs to develop into a healthy baby, but what if the only thing you can keep down are saltines and chocolate donuts? The struggle is real — it’s totally normal to find it hard to meet nutrient needs when you're pregnant, especially if you’re experiencing morning sickness (or all-day-long waves of nausea!). And when even the thought of eating something nourishing (or the smell of food!) makes you turn a bit greenish, you may just feel like chowing down or whatever you think won't come back up.

Of course, the best way to take in all the key nutrients when you're expecting is to eat a well-rounded diet that includes leafy greens, choline-filled eggs, and omega-3-rich foods such as salmon, walnuts, and flaxseed, but prenatal vitamins are designed to fill in the gaps. They keep you covered for whatever you can’t take in from food, and provide nutritional support for you and your future baby, particularly when your normal eating routine gets tough to plan for and changes daily. Your doctor can help you find the regimen that’s right for you.

So what are prenatal vitamins, anyway?

There are critical nutrients that a fetus needs to grow and develop, and prenatal vitamins make sure that an expectant mom gets enough of them even if she finds the idea of food stomach-turning. And even the healthiest diet may not include enough of them, according to the Mayo Clinic. These key nutrients include magnesium, calcium, zinc, folate, and vitamins B and C.

When should I start taking prenatal vitamins?

As soon as you go off birth control, talk to your doctor about starting prenatal vitamins. "The first few weeks of pregnancy are critical for fetal health and development, so it’s a good idea to start taking folic acid at least one month before you start to try and get pregnant," says Courtney Benedict, CNM, the associate director of medical standards implementation at the Planned Parenthood Federation of America. "Be sure to keep taking prenatal vitamins throughout your entire pregnancy," she adds.

Can I buy over-the counter prenatal vitamins?

It's important to consult with your doctor on this question — if you have any specific health issues, she may recommend a prescription vitamin, though there are many over-the-counter brands to choose from as well. "It’s also important to get prenatal care, or checkups from a doctor, nurse, or midwife, during your pregnancy. Good prenatal care can reduce some health risks, and it can help you and your provider treat any problems early," says Benedict.

Are there any side effects to taking prenatal vitamins?

Since the vitamins in these supplements are water-soluable, you'll simply pee away any excess. The only nutrient contained in these vitamins that you need to be concerned about taking too much of is iron — but when a prenatal vitamin contained iron, it's a balanced amount. According to the Mayo Clinic, pregnant women should get 30 mg per day. If you're anemic, discuss with your doctor whether you need to supplement this.

What's the best prenatal vitamin to take?

Since the FDA does not oversee the safety and efficacy of supplements, look for products that have been tested by a reliable third party, like USP or ConsumerLab.com, recommends Jaclyn London, M.S., R.D. "These third parties ensure that there’s no material that can be harmful to your health in the products themselves, and also verifies that what’s in the bottle is what it claims to be," she adds.

In addition to calcium, iron, and vitamin D, your prenatal vitamins should also include these key nutrients:

• Folic acid: "Folic acid, a B vitamin that helps the body make healthy new cells, can help reduce the risk of some birth defects and is the most important vitamin to take when planning a pregnancy," says Benedict. London recommends you look for a vitamin with 400-600 mcg, adding that many supplements include more folic acid than necessary, especially when you consider that the vitamin is found in grains and enriched products like bread and cereal, so keep it to 800 mcg or below.

• Choline: "Choline is a vitamin that’s used to produce acetylcholine, an important neurotransmitter involved in memory, mood, and muscle control — and it’s critical for fetal brain development," says London. The recommended amount is 450 mg per day, but we typically only eat around 280mg of that — so supplements with at least 200-600mg choline are ideal during pregnancy and lactation.

• Essential fatty acids: Omega-3 fatty acids are also critical for fetal brain development, says London. The best way to get these vital acids is through marine sources, including salmon, sardines, and herring. But if you’re not a big fish-eater or are already following a mostly vegetarian or vegan diet, it’s a great idea to get these through supplements. Look for one with about 250mg per day.

• Iodine: The American Academy of Pediatrics has warned that up to one-third of pregnant and breastfeeding women are lacking iodine in their diet — and iodine is needed to produce thyroid hormone, which is critical for brain development in children. The AAP therefore recommends supplementing with 150 mcg of iodine per day.

"No matter what, it’s crucial that you share information about any supplement you’re taking with your OB/GYN before starting a new regimen," says London, "and it’s even more critical if you’re currently taking or continuing to take any medication, since supplements are not overseen by the FDA."

With that in mind, here are seven prenatal vitamins to try: