Whether you have a bun in the oven or are trying to conceive, you should prepare your body for the extra strain by taking prenatal vitamins. As with all types of vitamins, not all prenatal types are created equal. To ensure you’re getting adequate nutrition for your body’s needs while you carry a baby to term, it’s wise to be picky about the vitamins you purchase. Here is your 2023 guide to finding the best vitamins for prenatal use.
Check Vitamin Dosages
When you’re expecting, you need to modify your vitamin dosages to ensure they’re sufficient to promote your needs and those of the little one growing inside you. In addition to eating healthy foods that provide vitamins, minerals, healthy fats, carbohydrates, and proteins, you should also consider supplementing with a prenatal vitamin. Most vitamins explicitly formulated for prenatal purposes contain the recommended dosage of vitamins and minerals for pregnant women.
Generally, the recommended daily allowance for vitamins for pregnant women is as follows:
RDA for Vitamins A-K
- Vitamin A: 750-770 mcg
- Vitamin E: 15 mg
- Vitamin D: 5 mcg
- Vitamin C: 80-85 mg
- Vitamin K: 75-90 mcg
RDA for B Vitamins
- Vitamin B1: 1.4 mg
- Vitamin B5: 6 mg
- Vitamin B3: 18 mg
- Vitamin B2: 1.4 mg
- Vitamin B6: 2.6 mcg
RDA for Biotin, Folate, and Choline
- Biotin: 30 mcg
- Folate: 600 mcg
- Choline: 450 mg
Look for a prenatal multivitamin supplement that provides vitamins in amounts similar to the RDA values listed above. Talk to your healthcare provider if you are worried about getting the wrong vitamin dosage. They can let you know what vitamin dosages to aim for to ensure you provide your body with the necessary nutrients.
Go for Better Forms
Some vitamins are better than others in terms of nutritional value and bioavailability. To get the most from your vitamins, it’s generally best to choose them in capsule or tablet form.
In addition to the form the vitamins themselves come in, it’s also wise to pay attention to the forms of the vitamins and minerals within the product. For example, vitamin D supplements come in two types: vitamin D2 and vitamin D3. The former comes from plant sources primarily, while the latter only comes from animal sources. Regarding absorption, the human body metabolizes vitamin D3 more effectively than vitamin D2. Other vitamins also come in various forms, some more bioavailable than others.
Do Not Forget Choline & Omega-3
The best prenatal vitamins should always contain choline and omega-3. Choline is essential for protecting your baby against birth defects and can help its brain develop properly. Aim to get 450 mg of choline per day.
Omega-3 fatty acids have been shown to support a healthy pregnancy and minimize the risk of preeclampsia, preterm labor, and postpartum depression. Omega-3 fatty acids can improve kidney function, reduce inflammatory responses, and regulate blood pressure.
Make Sure Vitamins Meet Your Overall Needs
Some pregnant women may have unique health concerns during pregnancy. If you’re one of them, choosing vitamins and other supplements that can help support your individual health needs is essential. Talk to your doctor to determine what supplements may be recommended and what supplements you should avoid in the weeks and months leading up to birth.
Don’t Forget to Plan for Your Baby’s Vitamin Needs
While taking care of your health needs as a mother is imperative, it’s also essential to plan for your baby’s health and nutrition needs. Consider investing in a gentle, organic multivitamin supplement to help your baby thrive, such as Wellements Organic Multivitamin Drops.