Which Prenatal Should You Take?
Me pregnant with Ozzie! I couldn’t keep any prenatals down for months.
There are so many prenatal options, it’s hard to keep up. I’m often asked about new ones when they come on the market, so I thought I would share a little comparison.
When assessing at a prenatal, I’m looking at a few things. First is the amount and quality of nutrients included. Better quality vitamins and minerals are better absorbed. This is referred to a bioavailability. For example, folate is massively important for prenatal nutrition. High quality prenatals will use methylfolate, the biologically active form of folate. Folic acid, which is also commonly used, has 50% less bioavailability than methylfolate, meaning you’re not absorbing as much of this critical nutrient.
Next I’m looking at the number of pills. I’ll admit (and as you’ll see below), the best prenatals are a lot to swallow. I’m talking 8 pills, and that doesn’t count some other supplements I think are important for prenatal nutrition. If you don’t mind taking pills, great. Go for it. But if this is hard for you, or if you’re in your first trimester and not feeling great, there are other options with fewer pills, and there are even some powdered and chewable prenatals if pills are a no go for you.
I’m also looking at what else is in there. In addition to your prenatal, it’s important to take adequate omega 3 fatty acids, a probiotic (I like SEED), and potentially an extra magnesium supplement. If you’re trying to conceive, there is some good research behind supplements like NAC, CoQ10, L-Acetyl Carnitine, and melatonin for improving egg quality. Some of the packets include some of these extra nutrients. They are more expensive, but could potentially save you money and time from having to buy multiple products. When I assess these products, I’m not only looking at the prenatal, but also the value of other supplements in the pack.
So here is my list! I’ve included all of these options, along with some other important prenatal nutrients (one for dad too!) in a list on Fullscript (here’s the link — and to make things easier on the wallet, I’ve given you my practitioner discount too!).
The Most Nutritionally-Packed (both of these are 8 pills!)
Needed Prenatal Multi & Seeking Health Optimal Prenatal: Both of these are excellent options offering the most nutrient value on the market. Neither contain iron, which allows you to customize your dosage and take separate from your prenatal to maximize absorption. Iron is essential in pregnancy, so I added a prenatal iron to the Fullscript list if you choose a prenatal without iron.
Easier to Swallow (three pills)
Klaire Labs Prenatal & Nursing Formula: I took this Prenatal later in pregnancy and after Ozzie was born. It offers a ton of highly bioavailable nutrients in just three pills a day!
Best Packet
Metagenics PlusOne Daily Prenatal Packet: In addition to an impressively comprehensive prenatal, these easy packets have a great omega 3 fatty acid, which studies show benefit fetal brain development plus the mental health of the mother and baby. The other packets I researched didn’t have enough omegas in my option, and I don’t think it makes any sense to then have to buy another supplement, so Metagenics takes the cake here.
Best Value
Perelel: This newer DTC supplement company offers packets of supplements that are targeted towards preconception, the four trimesters of pregnancy (counting the first three months of motherhood), and beyond. The prenatal is high quality and offers other valuble supplements like omega 3s, a probiotic, anti-nausea and fertility support for $49.50 a month. That’s a pretty good deal for all these supplements, but I think some of the support supplements could be more potent, especially the omega 3 (it has 250 mg of DHA, which is ok, but the Metagenics pack, for example, has 670mg). This is the only supplement not on Fullscript, so you’ll have to go to their website for this one.
Best No Pill
Needed Prenatal Multi Powder: This is nearly identical to their 8-pill counterpart, and can easily be added to a smoothie or blended with any liquid for a nourishing way to get your prenatal in.
Seeking Health Prenatal Essentials Chewable: Another option for the pill-adverse.
Taking any prenatal is better than taking no prenatal, but, because I’m sure I’ll be asked and I think it’s important to be informed, Ritual just doesn’t have enough nutrients for me to recommend it to anyone. I would also be weary of drug store brands and they don’t use the most bioavailable forms of nutrients, so you’ll inherently be getting less bang for your buck.