How to Choose the Best Prenatal Vitamin!
Not all prenatal vitamins are created equal and in pregnancy, small differences in quality and ingredients matter a lot. When choosing a prenatal (whether you buy it yourself or choose one with your practitioner) prioritize these factors:
Bioavailability (active, absorbable forms) Your body can only use nutrients it can absorb. Many supplements contain inexpensive, generic forms that look great on the label but are not properly absorbed in body. Choose nutrients in active forms your body can use best, especially if you have digestive challenges or common genetic variations like MTHFR. What to look for:
Folate as methylfolate (not folic acid)
Reacted Magnesium
B-Vitamins in methylated/active forms (B12 as methylcobalamin, B6 as P-5-P, B2 as riboflavin-5-phosphate)
These are more gentle on digestion and more bioavailable!
Clean Ingredients (no artificial or synthetic additives) Many prenatal contain fillers, artificial dyes, gluten, soy, preservatives or synthetic binders that can irritate digestion or create unnecessary stress on the body, especially during pregnancy. What to look for:
Gluten-Free
Soy-Free
No artificial colors, flavors or preservatives
No unnecessary additives (like magnesium stearate, hydrogenated oils, artificial coatings)
The cleaner the ingredients list, the easier your body can absorb the nutrients and the less your immune system has to process!
Third-Party Testing & Pharmaceutical-Grade Standards Quality matters. Many over-the-counter prenatals aren’t tested for purity or potency. Prenatals that are third-party tested or made to pharmaceutical-grade standards give you confidence that what’s on the label is actually in the supplement and free from contaminants like heavy metals, toxins, solvents or allergens. What to look for:
Third-part Certification Seals (NSF, USP, ConsumerLab, Informed Choice)
Certificate of Analysis available / Access to Reports (COA)
No Unlisted Ingredients
Key Nutrients for Pregnancy (and the Best Forms)
Below are the essential nutrients every high-quality prenatal should include with the forms that are best absorbed and most supportive during pregnancy.
Folate (not folic acid) Folate supports early cell division, neural tube development and healthy methylation. It’s the foundation for baby’s brain and spinal cord development. Best form: 5-MTHF (methylfolate)
Avoid: synthetic folic acid, especially for individuals with MTHFR or digestive variations.
Choline Supports brain development, memory pathways, cell structure, placental function and liver health. Most prenatals don’t include enough choline, even though needs increase during pregnancy. Best form: Choline bitartrate or CDP-choline in doses >450mg daily (higher during lactation)
B-Vitamins (activated forms) B vitamins support energy and red blood cell production, nervous system development, stress response and DNA formation. Best forms: B12 as methylcobalamin or hydroxocobalamin, B6 as pyridoxal-5-phosphate (P-5-P), B2 as riboflavin-5-phosphate
Vitamin A (balanced, safe levels) Essential for immune health, vision development, lung formation and fetal growth. Best forms: A blend of preformed vitamin A (retinyl palmitate) plus carotenoids. This ensures enough usable vitamin A while staying within safe pregnancy limits.
Iron (personalized to your needs) Iron supports healthy blood volume, oxygen transport and prevents anemia, a common concern in pregnancy. Best forms: Iron bisglycinate or ferrous bisglycinate, gentle on digestion and better absorbed. Iron requirements should be guided by labs (CBC & ferritin) for proper needs.
Iodine Supports thyroid hormone production, fetal brain development and maternal metabolism. Best forms: potassium iodide or iodine at ~150 mcg daily
Omega-3 Fatty Acids (EPA +DHA) Critical for fetal brain, eye and nervous system development and supportive for maternal metabolic balance. Best forms: DHA fish oil (often 200-400 mg + EPA) If not included in your prenatal, take it as a separate supplement.
Magnesium Supports muscle relaxation, sleep, energy metabolism and nervous system balance. Best forms: Magnesium glycinate or magnesium bisglycinate, more gentle and better absorption.
Zinc & other trace minerals Zinc supports immune function, DNA synthesis and cell division. Other minerals like selenium and copper have important roles too. Best forms: Zinc picolinate or zinc bisglycinate and mineral chelates for optimal absorption.
Prenatal Vitamin Brands
You’ll find a range of high-quality, pharmaceutical-grade options below:
#1 Metagenics - PlusOne™ Daily Prenatal Packs
#2 NEEDED Prenatal Multi Capsules
#3 New Chapter Perfect Prenatal Multivitamin
Interested in Personalized Support in Colorado?
If you’re located in Colorado and want individualized guidance on choosing the right prenatal, optimizing your labs, or building a nourishing nutrition plan for fertility, pregnancy or postpartum - I’d love to support you.
Click here to learn more and book with Inner Bloom Wellness.
