When you become pregnant, your food preferences, energy expenditure, and metabolic processes can all change, which requires some adjustments to your diet. Beyond choosing healthy, nutritious foods, most women also need to take vitamin and mineral supplements.
What vitamins and minerals should I take?
For healthy growth, your baby needs folic acid, iron, calcium, iodine, omega-3 fatty acids, B vitamins, vitamin D, and vitamin C [1]. These are all commonly found in prenatal multivitamins. Women who have any particular micronutrient deficiencies may need additional supplements to compensate for those.
Can I just take another multivitamin, like special formulas for women or athletes?
Prenatal vitamins are specially designed for both your baby’s needs and for your own as your body changes during pregnancy. For example, a growing baby needs a lot of folic acid to prevent neural tube defects (NTDs). A multivitamin formulated for athletes will not include the extra dosage needed for baby [2]. During the formation of the chorion — a fetal membrane — the expectant mama needs more iodine [3], which is a component of prenatal vitamins. You are also producing more blood — for yourself and for baby — so you need twice the amount of iron as a woman who is not pregnant [4]. Prenatal vitamins take all these needs and others into account
What is my correct dosage?
Your recommended daily dose should be written on the packaging. Make sure to follow that recommendation unless your doctor prescribes otherwise.
What if I take more than the recommended dosage?
This is not a good idea and can actually be dangerous. Vitamin A, for example, can accumulate in the body and become toxic to a developing baby [1]. Excess of certain trace elements can lead to side effects from constipation to insomnia [3]. Take vitamins only as directed.
If I’m already taking iron supplements for anemia, do I still need to take multivitamins with iron?
Let your doctor know about all the supplements you are taking. They may suggest mono-supplements rather than a multivitamin. It is common to take separate supplements for folic acid, calcium, and vitamin D when you are already on an iron regimen.
Can’t I get all the vitamins and minerals I need through a healthy diet?
This is ideal but almost impossible. Ongoing studies show that most of us do not have a diet that can carry us through pregnancy with all the nutrients we need. Even adopting a careful, curated diet during pregnancy can’t compensate for nutrient deficiencies that come with all the physical changes and demands. It is strongly advised that all pregnant women take the recommended supplements to ensure their pregnancy is healthy and that baby has everything she needs [5].
