By Dr. Nicole Sparks, MD and Abigail McShinsky
Dr. Nicole Alicia is a MegaFood Brand Ambassador, Board Certified OB GYN and mom of four. She has years of experience specializing in Obstetrics & Gynecology. Dr. Sparks talks openly about her own journey to motherhood including difficulty conceiving, postpartum and balancing a career with family. She takes people behind the science of pre and postnatal care, normalizing the female experience, while providing relatable and valued advice. She directly addresses women’s healthcare issues, sharing advice from her own experience as a mom and as a female OBGYN.
Abigail McShinsky is an herbalist, avid gardener and MegaFood’s Education Manager. For over a decade, she has been at the forefront of MegaFood’s efforts to educate our customers about the benefits of real food and nutrients in our products.
What is a Prenatal Multivitamin?
When it comes to supplements, a multivitamin is an important way to support whole body foundational nutrition, no matter what phase of life you're in. If, however, you are pregnant or starting to plan a family, it is important to choose a multivitamin tailored to meet those needs, which is where a prenatal comes into play!
A prenatal is essentially a multivitamin that’s designed for those who are pregnant or planning to get pregnant. Prenatal multis are packed with extra nutrients like folate, iron, and vitamin D— nutrients that you and baby both need!
Why is it Important to Take a Prenatal?
Pregnancy is amazing, but it also puts extra demands on your body. In fact, many nutrient needs increase as pregnancy progresses. Folate needs shift from 400mcg to 600mcg daily during pregnancy, iron needs increase from 18mg to 27mg daily, and iodine needs increase dramatically as well - from 150mcg to 220 mcg daily1. That’s where a prenatal vitamin comes in handy. It helps:
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Address these increased nutritional needs.
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Support your baby’s development.
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Lower the risk of birth defects like neural tube issues with folic acid2.
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Support your well-being and health by providing essential vitamins and minerals that may be missing in the diet.
The Importance of a Healthy Diet + Prenatal to Fill Gaps
While prenatal multis are an important addition to your pregnancy routine, a balanced, nutrient-rich diet is still vital to fuel you and your baby's growth. Prioritizing real foods ensures you're receiving the full spectrum of nutrition that plants have to offer - more than just vitamins and minerals alone. That said, life happens! Maybe you’re dealing with morning sickness, food aversions, or just a busy schedule - prenatals to the rescue! Consider them your nutritional safety net to make sure you and baby are getting what you need.
What to Look for in a Prenatal
Not all prenatal vitamins are created equal, so it’s worth finding one that works best for you. Here are some things that Dr. Nicole Sparks recommends to keep an eye out for:
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Folate vs. Folic Acid: Folic acid and folate (vitamin B9) are incredibly important and significantly reduce the risk of neural tube defects in your baby (defects of the fetal brain and spine). Folate and folic acid are commonly used interchangeably but there are slight differences between the two. Folic acid is the synthetic form of folate that is present in many supplements and fortified foods such as pastas and cereals. Folate is found naturally in leafy vegetables and eggs. It is important to eat a diet that is rich in folate but since most people do not consume enough, you should also take a prenatal vitamin which contains folate as well. Folic acid must be converted to the active form of folate by the liver. 5-Methyltetrahydrofolate 5-MTHF or the active form of folate, does not have to be activated and is readily available for mother and baby. While many studies with prenatal vitamins focused on folic acid there is some evidence that the biologically active form could be an alternative to folic acid. Some people may have a genetic mutation called MTHFR where you may process folic acid less efficiently. If you are unsure which form of folate you should take, then talk to your doctor to see what is best for you.
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Iron: Iron is crucial for fetal brain development and for development of the placenta. As your pregnancy develops, your body needs more iron to support the increased blood volume and the increased oxygen requirements from both mother and baby. Make sure your diet contains good sources of iron such as meat and fish. The recommended daily intake of iron in pregnancy is 27 mg/day to help prevent iron deficiency.
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Vitamin D: Vitamin D3 is very important for calcium and bone health and helps with many cellular functions in the body. The recommended daily intake during pregnancy is 600 international units or 15 micrograms (mcg).
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Choline: Choline is an essential nutrient that is important in the central nervous system of the fetus. There is an increased risk of neural tube defects with inadequate choline intake. Good sources of choline include meats, eggs, seafood and dairy products as well as spinach and broccoli. It is important to take a prenatal vitamin that contains choline for healthy fetal brain development.
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Heavy Metal Testing: Heavy metals are naturally occurring, and we encounter them whenever we use or consume products containing natural ingredients. If your prenatal multi includes real food (which can provide phytonutrients and additional nourishment for you and baby), it is impossible to completely eliminate the presence of heavy metals. Ensure that whatever multi you take is tested for heavy metals and other contaminants, and meets all safety standards.
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MegaFood conducts a broad range of tests on our products to ensure purity and quality. This includes heavy metal testing for things such as lead, cadmium, arsenic, and mercury. All products must fall below FDA standards and safety limits to be released for sale. This includes adhering to California's strict Prop 65 limits.
When to Start Taking a Prenatal
Dr. Nicole recommends the best time to start taking a prenatal is at least one month before you get pregnant. It is important to continue that prenatal vitamin at least throughout the first trimester. If you are currently trying to conceive it is important to start taking a prenatal vitamin as soon as possible as you never know when you will become pregnant. Eating a balanced diet and taking a prenatal vitamin helps to provide you with the necessary vitamins and minerals you need to sustain a healthy pregnancy. If you are already pregnant, then start your prenatal vitamin as soon as you can.
DHA Supplementation
DHA (docosahexaenoic acid) is an omega-3 fatty acid essential during pregnancy. It plays a critical role in baby’s healthy brain development , especially during the third trimester when brain growth is at its peak. DHA is also a major structural component of the retina, supporting the development of the baby’s vision, and it contributes to the proper formation of the central nervous system.
If you are trying to conceive, already pregnant or breastfeeding, you need a minimum DHA intake of 200 -300 mg/day. While DHA can be found in many seafood sources, most pregnant women will not consume enough to obtain the recommended level of DHA. When choosing a prenatal vitamin, check to see if it contains DHA. If your prenatal vitamin does not contain DHA you should take an additional DHA supplement. Note that if you have a diet that is very low in fish consumption you may even require a higher dose of DHA.
What I Take as a Doctor
As an OB GYN and mom of four, I have trusted MegaFood’s Baby & Me 2 prenatal multivitamin for my pregnancies. They are doctor-formulated, tested for heavy metals such as lead and arsenic, and contain dual brain support with folate and choline. † The formulation is gentle enough so I can even take my vitamins at any time of the day on an empty stomach. As a physician, I want to make sure that any supplement I place in my body goes through vigorous testing. MegaFood’s Baby & Me 2 has certifications for quality and purity and has been tested for over 150 pesticides and herbicides. As a mother, I always want to make sure I am doing my very best to ensure optimal health for myself and my babies.
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Michelle A Kominiarek, Priya Rajan. (2016). Nutrition Recommendations in Pregnancy and Lactation
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FDA - U.S. Food & Drug Administration Authorized Health Claims That Meet the Significant Scientific Agreement (SSA) Standard | FDA
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Emily Oken, Vincenzo Berghella, Vanessa A Barss. (2024). Fish consumption and marine omega-3-fatty acid supplementation in pregnancy
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Sanjay Basak, Rahul Mallick , Asim K Duttaroy. (2020). Maternal docosahexaenoic acid status during pregnancy and its impact on infant neurodevelopment