The Ultimate Guide to Prenatal Vitamins: Essential Nutrients Every Expecting Mama Needs!

Pregnancy
Written By Jessica Burrus

Last updated March 2025.

Prenatal Vitamin FDA Regulations >

Prenatal Supplement Benefits >

Choosing The Best Prenatal Supplements >

Recommended Prenatal Vitamins >

Prenatals While Breastfeeding >

Resources >

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There is now enough research to support the fact that prenatal vitamins are extremely beneficial during pregnancy and while breastfeeding. Unless, of course, you find your head in a toilet and anything that goes in, comes out. If that is the case, I am so sorry you are having to deal with that! My post about pregnancy sickness might help. Many of the ingredients in prenatal vitamins can have significant positive impacts on your health and the health of that little growing baby/babies. Please always speak with your medical provider to make the most informed decision for you.

Prenatal Vitamin FDA Regulations

Unfortunately for expecting parents, prenatal vitamins fall under the dietary supplement category, which are not regulated by the Food and Drug Administration (FDA). Prenatal vitamins are not approved by or reviewed by the FDA for safety [1]. This makes choosing the best prenatal vitamin very scary and overwhelming at times. All recommendations are based on the ingredients listed and provided by the companies themselves.

Prenatal Supplement Benefits

  • Reduce the risks of neural tube defects [5, 6], heart defects, and brain defects [6].

  • Support proper growth to prevent cleft palate, and other lip and mouth defects [4].

  • Control and maintain low baby cortisol (stress hormone) levels [5].

  • Increase baby blood creation and oxygen [3, 4].

  • Support bone strength, placenta health, brain, and eye development [4].

  • Immune system support [4].

Choosing The Best Prenatal Supplements

You should be looking for a prenatal vitamin that comes from a reputable company first and foremost since we don’t have many regulations to fall back on. I fell victim to trying a new prenatal vitamin that ended up being made by a fake company. It was highly suggested on Amazon and other platforms and I started taking it before I did all my research. Maybe just as important as what’s in it, is where it comes from. 

In terms of the ingredients, there is no perfect prenatal vitamin at this time. Different vitamins might be the best choice in different situations. Most trusted sources agree the top ingredients for prenatals in no specific order are Folic Acid (Folate), Omega-3 Fatty Acids (DHA), Iron, Calcium, and Vitamin D, and I’m adding Choline to the list [3].  Everything else is nice to have and may be important for your individual needs. 

Not one prenatal vitamin fits all. Each of you will have a different diet, different health, and different needs from your supplement.

I have listed three (3) of my favorites below. Please always consult your healthcare provider if you have any questions or concerns. 

  1. Nature Made Prenatal Multi Soft gels + Choline Capsules

    • Pros: Large scale, reputable company for supplements and vitamins. With the new Choline capsules included in the pack, it now includes all the main ingredients listed above.

    • Cons: Two supplements to take, medium to large supplement size.

  2. Rainbow Light Prenatal Double Duo

    • Pros: With the added Omega-3 fish oils (DHA) includes all the main ingredients listed above. Vegan product.

    • Cons: Two supplements to take, medium to large supplement size, smaller bottle means you have to order more often.

  3. Garden of Life Vitamin Code Prenatal with Iron & Folate Gummies

    • Pros: Gummy form might be a good option for individuals who have trouble swallowing pills. 

    • Cons: Will need to supplement with Choline and DHA as it does not include those. Tends to have sugar content because of the gummy form. 

Prenatals While Breastfeeding

While a lot of professionals recommend continuing a prenatal vitamin after birth and while breastfeeding, there’s not a ton of strong evidence thus far to support that.

If the mother is nutrient or vitamin deficient, then her breastmilk will also be deficient for baby. In my opinion our average diets are not sufficient, and I’ve always continued my prenatal vitamin through breastfeeding.

With that being said, as long as the breastfeeding mama has an adequate, balanced diet and is well nourished, your baby will be too [7]! There are other thoughts about vitamin D supplementation, specifically, which I touch on in my breastfeeding post, but as far as continuing the prenatal you could go either way.

Resources

I understand that those three listed above will not work for everyone, so I’ve also included some additional resources to help!

  1. A free downloadable resource for you to take a look at if you are looking for more options.

  2. Since I can’t review every option out there, as part of my paid prenatal vitamin bundle you can take it a step further by filling in the ingredients of any prenatal vitamin you would like to review to see if it meets your needs. (Coming soon!)

  3. Join the email list for updates and new information as it’s released!

  4. Check our social media pages for more info!

As always, I’m here to share my experiences, facts, and resources in a non-judgmental way so you can make the most informed decisions for yourself and your family. Your choices are personal, and my goal is to simply provide support on your journey.

The information provided in this article is for informational purposes only and should not be considered as medical advice. I am not a licensed healthcare provider. Always consult with a qualified doctor or healthcare professional before making any changes to your health, diet, or wellness routine.

Jessica Burrus

MEd, mom of three