Choosing the right prenatal vitamin can feel overwhelming. Shelves are stocked with bottles that all claim to support you and your baby, but not every formula is created equally. Some contain the essentials in their most effective, bioavailable forms, while others rely on cheaper alternatives, outdated ingredients, or unnecessary fillers.
If you’re pregnant, trying to conceive, or breastfeeding, your prenatal supplement is one of the most important daily choices you’ll make. Let’s break down the key nutrients to look for, why they matter, and how to spot the difference between standard and elevated formulas.
Folate vs. Folic Acid: What You Really Need
When it comes to ingredients for pregnancy support, this nutrient is a must-have. Folate (vitamin B9) is essential for early fetal development, particularly in forming the neural tube, which becomes the brain and spinal cord. Adequate folate intake in early pregnancy helps reduce the risk of neural tube defects.1
But here’s the catch: many prenatals still use folic acid, the synthetic form of folate. While folic acid can work for some, it requires conversion in the body—and not everyone converts it efficiently due to common genetic variations (like MTHFR).2 That’s why modern, elevated formulas use methylated folate (5-MTHF), a bioavailable form your body can use right away.
Iron: Oxygen Delivery for Two
During pregnancy, your blood volume increases dramatically, and so does your need for iron. Iron supports the production of hemoglobin—the protein in red blood cells that carries oxygen to both you and your baby. Low iron can lead to anemia, leaving you fatigued and putting your pregnancy at higher risk for complications.3
Many standard prenatals use iron forms that can cause constipation or stomach upset. A better choice is ferrous bisglycinate, a more gentle and absorbable form of iron that helps you meet your needs without as much digestive discomfort.4
DHA: Fuel for Baby’s Brain and Eyes
DHA (docosahexaenoic acid) is an omega-3 fatty acid that plays a major role in fetal brain, eye, and nervous system development. Since your body doesn’t make DHA efficiently, it must come from diet (like fatty fish) or supplements.5
Not all prenatals include DHA, which means moms-to-be often have to buy a separate omega-3 supplement. Elevated formulas combine DHA directly into the prenatal, saving you from juggling multiple bottles.
Choline: The Unsung Hero
You’ve probably heard about folate, but choline is equally important—and unfortunately, it’s missing from many standard prenatal vitamins. Choline supports neural tube closure, healthy brain development, and memory function later in life. In fact, research suggests most pregnant women don’t get nearly enough choline through food alone.6
High-quality prenatals include choline alongside folate and DHA to provide a complete foundation for baby’s brain and spinal cord health.
Iodine: A Tiny Mineral with Big Impact
Iodine may not get as much attention, but it’s vital for thyroid hormone production. The thyroid regulates growth, metabolism, and brain development for both mom and baby. Too little iodine during pregnancy has been linked to developmental delays.7
The best prenatal supplements ensure iodine is part of the formula, often paired with other key minerals like calcium and vitamin D for bone and thyroid support.*
Probiotics: Supporting Mom’s Gut and Vaginal Health
Pregnancy brings big hormonal shifts that can disrupt digestion and the vaginal microbiome. This may lead to bloating, constipation, or discomfort. That’s where probiotics come in—they help maintain a balanced microbiome, support digestion, and may even help reduce the risk of certain imbalances that affect both mom and baby.8
While not traditionally included in prenatals, probiotics are becoming a modern must-have for supporting overall maternal health.
Common Additives to Watch Out For
Not all supplements are as “clean” as they appear. Some lower-quality prenatals include:
-
Artificial colors or dyes (unnecessary for effectiveness)
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Titanium dioxide (a whitening agent with no nutritional value)
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Hydrogenated oils (used as fillers, not supportive of health)
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Excess sugars or sweeteners (especially in gummy prenatals)
When choosing your prenatal, flip the label and look beyond the front of the bottle. A high-quality formula should focus on nutrients, not fillers.
Standard vs. Elevated Prenatal Formulas
Here’s a quick comparison to help illustrate the difference:
|
Nutrient |
Standard Prenatal |
Elevated Prenatal (like PREGGO) |
|
Folate |
Folic acid (synthetic, less bioavailable) |
Methylfolate (bioavailable, active form) |
|
Iron |
Ferrous sulfate (can cause constipation) |
Ferrous bisglycinate (gentle, better absorbed) |
|
DHA |
Often missing |
Included for brain & eye development |
|
Choline |
Often missing |
Included for neural tube & brain support |
|
Iodine |
Inconsistent |
Included for thyroid & fetal growth |
|
Probiotics |
Rarely included |
Targeted strains for gut & vaginal health |
|
Fillers |
May contain dyes, oils, or additives |
Clean-label, science-backed |
When to Start Taking a Prenatal
Experts recommend starting prenatal vitamins 1–3 months before trying to conceive, since the neural tube forms in the first few weeks of pregnancy—often before you even know you’re pregnant. Continuing prenatals through pregnancy and breastfeeding supports your baby’s development and helps replenish your own nutrient stores.9*
The Takeaway
Your prenatal vitamin is more than a daily habit—it’s a foundation for your baby’s growth and your own health during pregnancy. The most important nutrients to look for are methylfolate, iron, DHA, choline, and iodine, ideally in bioavailable forms your body can use efficiently. Added probiotics and clean, filler-free formulas provide even more support for digestion, immunity, and overall well-being.*
With so many options on the market, choosing an OBGYN-formulated, elevated prenatal like PREGGO Prenatal + Probiotic ensures you’re getting science-backed ingredients that truly make a difference for you and your baby.*
