Prenatal Supplements: What You Need to Know Before You Buy

Jessica Ray, DC
2 days ago
3 min read

The best source of nutrition during pregnancy is a well-balanced, whole food diet rich in vitamins, minerals, and healthy fats. However, pregnancy can come with food aversions, nausea, and busy schedules that make eating perfectly every day a challenge. That’s where high-quality prenatal supplements come in. When whole foods aren’t enough, these are the carefully chosen supplements I love to recommend to help support a healthy pregnancy—for both mom and baby.

When it comes to prenatal supplements, not all products are created equal. The quality, source, and bioavailability of your vitamins can make a significant difference in how well your body absorbs and uses them—especially during pregnancy, when nutritional demands are higher than ever.

Many conventional supplements use synthetic vitamins, which are less bioavailable, meaning your body may struggle to absorb and benefit from them. Instead, look for food-based vitamins made from real, whole-food sources. These are easier for your body to recognize and utilize. Also, consider lab testing before starting any new supplements. Testing can provide insight into what your body specifically needs, helping you avoid unnecessary or ineffective supplementation.

My favorite, high quality, brands include Designs for Health, Thorne, Orthomolecular, Needed, Mary Ruth’s Organics, and Perelel. Read to the end of the blog to find out how to get a discount on your favorite supplements!

Here’s a breakdown of the most important prenatal supplements and what to look for when choosing the right one:

Prenatal Vitamin

A high-quality prenatal vitamin forms the foundation of your supplement routine. One crucial tip: choose folate, not folic acid. Folate is the natural, more easily metabolized form of this essential B vitamin. For women with the MTHFR gene mutation, a methylated folate is especially important to support proper absorption and function.

Top Picks:

Designs For Health Prenatal Pro (capsules)
Needed Prenatal Multi (capsules & powder)
Mary Ruth’s Organics Prenatal & Postnatal (liquid)
Perelel (powder and different per trimester)

Vitamin D3 + K

Vitamin D is vital for bone development and immune support, but it works best when paired with vitamin K, which helps the body properly absorb and utilize calcium. This combo supports both your skeletal health and your baby’s growing bones.