Choosing the Right Prenatal: What You Need to Know

When planning for pregnancy, selecting a high-quality prenatal supplement is one of the most important steps you can take. However, with so many options on the market, it’s easy to feel overwhelmed. Many prenatals boast impressive labels, but the truth is that no single prenatal supplement contains everything you need for optimal fertility, pregnancy, and baby’s development.

Let’s break down what to look for in a prenatal, what’s missing from most formulations, and why preconception care goes beyond just taking a daily vitamin.

What to Look for in a Prenatal

Not all prenatals are created equal. Here’s what you should prioritize:

1. High B Vitamin Content

B vitamins are essential for energy production, methylation, and neural tube development. Look for:

• Folate (not folic acid!) – At least 600 mcg of methylated folate (such as L-methylfolate or 5-MTHF) instead of synthetic folic acid, which many people struggle to absorb.

• B12 (methylcobalamin or adenosylcobalamin) – Supports nervous system development and DNA synthesis.

• Vitamin B1, B2, B3, B5, B6, Biotin

2. Iron (if needed)

Not everyone needs iron in their prenatal, especially if they are prone to constipation or have adequate levels already. If included, iron should be in a gentle, non-constipating form such as ferrous bisglycinate.

3. Iodine and Selenium

Both are critical for thyroid function, which plays a huge role in fertility and fetal brain development.

4. Magnesium (in the right form)

Most prenatals skimp on magnesium or include poorly absorbed forms like magnesium oxide. Look for magnesium glycinate or citrate for better absorption.

What Prenatals Don’t Contain (That You Still Need)

Even the best prenatal won’t provide everything. Here’s what’s missing and why you need to supplement separately:

1. Vitamin C

Most prenatals contain only small amounts of vitamin C, yet this nutrient is crucial for collagen production, immune function, and iron absorption. Aim for at least 500-1000 mg daily.

2. Choline

Choline is essential for baby’s brain development, but most prenatals provide far less than the recommended 450-900 mg per day. Egg yolks are a great dietary source, but supplementation is often necessary.

3. Inositol

Often overlooked, inositol supports egg quality, insulin sensitivity, and hormonal balance. This is especially important for those with PCOS or irregular cycles.

4. DHA (Omega-3 Fatty Acids)

Prenatal vitamins rarely include adequate DHA (300-600 mg per day), which is critical for baby’s brain and eye development. A high-quality fish oil supplement is recommended. Another component of fish oil is also important: EPA.

5. Vitamin D

Many prenatals contain only 400-800 IU, while optimal levels are closer to 2000 IU daily. Testing your levels can help determine the right dose.

Preconception Care: More Than Just a Prenatal

While taking a high-quality prenatal is an important step, true preconception care is about optimizing health months before conception. This includes:

• Diet and Lifestyle – Nutrient-dense foods, adequate protein, hydration, and movement all play a role in fertility.

• Hormone and Thyroid Balance – Addressing any imbalances before conception can improve pregnancy outcomes.

• Detoxification and Gut Health – A well-functioning gut and liver help with nutrient absorption and toxin elimination.

• Partner Health – Sperm health matters too! Men should focus on antioxidants, zinc, and CoQ10 to support sperm quality.

The Bottom Line

Choosing a prenatal is important, but it’s not the only factor in preconception health. Ensure your prenatal contains high-dose B vitamins, and don’t forget to supplement separately with vitamin C, choline, inositol, DHA, and vitamin D. The best approach to a healthy pregnancy starts well before conception, with both partners optimizing their nutrition and overall wellness.