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It’s a jungle out there… if you’re a prenatal supplement. With thousands of options to choose from, it’s no wonder most people (and physicians) simply choose the latest bestselling prenatal vitamin or whatever is most affordable. Who has time to wade through every option when ingredients feel like a laundry list of gobbly gook?
However, when it comes to preparing your body to conceive there are certain dos and don’ts when choosing a prenatal supplement that every person with ovaries should follow for optimum egg quality and hormone levels. We’re breaking it all down into four simple steps, since who has time for anything more? And, luckily there is the Rescripted Marketplace, which gives you a curated list so it's easy to find the best of the best.
Most Important Ingredients in Prenatal Vitamins
1. Choose Folate not Folic Acid
You would be surprised by how many big-name vitamin companies miss the mark on this key ingredient. Folate and Folic Acid are basically identical ingredients in a lab, but Folate is significantly more bioavailable, since it is naturally occurring, which means your body has a much easier time absorbing it, so more of it ends up helping to support you and not flushed down the toilet. A mind-boggling 40-60% of people can’t even absorb Folic Acid, since it is a synthetic ingredient. Folate is essential to support egg quality for preconception and help develop a baby’s brain and spine, especially during the first four weeks of pregnancy. You should aim to get at least 800mg of folate, like what you find in needed's Prenatal Multi Capsules.
2. Iron or Calcium
Both Iron and Calcium are important for preconception and pregnancy but they compete for absorption. That means that if your prenatal supplement contains both, then you’re not getting the full amount of either because your body most likely can’t absorb both minerals fast enough. The best course of action is to choose a prenatal with one and then supplement with the other 1-2 hours later after your body has had a chance to fully absorb the first mineral if needed based on your diet. Since most people are calcium deficient (vs. iron deficient) we would recommend a prenatal with a calcium, not iron focus. If you need an iron supplement we recommend Proov's High Absorbing Iron and needed's Prenatal Iron.
3. Vitamin D
If we all lived on a gorgeous beach in Costa Rica, then we would never need a Vitamin D supplement. Sadly, for those of us in northern climates who don’t get outside as much as we would like to, we need to supplement our Vitamin D. Research studies have shown that women with Vitamin D in their blood have higher pregnancy rates, improved IVF success, and better transfers with frozen donor egg embryos. Look for a prenatal fertility supplement with at least 100mcg/day of vitamin D, or take an additional supplement, like needed's Parental Vitamin D.
4. Choline
Choline is an essential supplement for both egg quality and a baby’s brain development, which is hard to come by in high enough quantities naturally in most diets. A good recommendation is to have at least 425mg/day during preconception and 450 mg/day during pregnancy.
What should I avoid when choosing a prenatal supplement?
Beyond ingredients, a huge red flag is any prenatal supplement that isn’t third-party tested for quality. Every brand in the Rescripted marketplace has been tested by an independent party for quality, effectiveness, and safety. If your prenatal hasn’t been third-party tested that’s potentially a big problem. Since the FDA (Food and Drug Administration) doesn’t review prenatal supplements for safety and effectiveness before they go to market, they rely on manufacturers to self-certify their products. The cross-my-heart-just-trust-me method of certification doesn’t sit well with us, and it shouldn’t as many prenatal companies have been called out recently for things like lead, pesticides, and heavy metals appearing in their products.
An ingredient to avoid in a prenatal multivitamin is omega 3s. We know, that sounds heretical since omega-3 fatty acids are essential for healthy eggs and babies so you should be taking these supplements. However, omega-3s need to be stored properly or they will go rancid, especially when combined with the other ingredients in a prenatal multivitamin, most of which have longer shelf lives. So our recommendation is to take separate omega-3 supplements, like needed's Omega-3+ For Women, either as a capsule or liquid, store them properly and pay attention to the “use by” date. Yes, it’s one more thing, but no one wants to ingest rotting oil… seriously, no one.
When should I start taking prenatal vitamins?
It’s recommended that you start taking prenatal vitamins before you start trying to conceive since many ingredients improve egg quality as well as help mom and baby during pregnancy. A good rule of thumb is that you should start your prenatal regimen about three months prior to trying to conceive. However, if that window has already passed for you, don’t panic. In the wise words of my own doctor, “the best prenatal is the one you take every day” so wherever you are in your journey—bottoms up!
What about the rest of my diet when I’m trying to conceive?
The vast majority of your nutritional needs should come from what you’re eating, not your supplements. Your body is much better at absorbing what it needs from your food than from a pill (or powder or gummy), so try to eat a balanced diet, full of vitamin and nutrient-rich foods. If you want more information on specifically what to eat when trying to conceive, check out our health and wellness plans.
Also, keep in mind that everyone’s specific nutritional needs are different, so please consult with your healthcare team to make sure you’re all making the best decisions to grow your family.
To find the complete list of prenatal fertility supplements we recommend, check out the Rescripted Marketplace.