So, I am planning on TTC later in this very year. I've been on a search for something "perfect" for a while. In my attempts, I've gathered a lot of information that I want to share, where It's all in one place and not influenced by "my top pick" money. I've been discouraged, and disappointed in this adventure. Prices wildly swinging from affordable to "who the hell can afford these?". I will try my best to categorize these the best I can. And I will try to update every few months with more prenatals. For now I will itemize the ones I have looked into.
But, first I want to talk about the importance of each vitamin and mineral. Why it's even important to try to get what you can out of a prenatal, especially if you are neurodiverse in any way. Specifically autistic or adhd, because we all know we dont remember to eat or have food sensitivities that prevent us from getting all the nutrients we need. This is no way a post to exclude my neurotypical or neuro-cousins. Just written with them in mind.
price guide: $10-15 $$16-28 $$$ 29-35 $$$$36+
So here is the list of minerals and vitamins:
vitamin a 770mcg (better if derived from beta carotene or carotenoid)
vitamin b6 1.9mg
vitamin b12 2.6mg
calcium 1,000 mg
choline 450mg
chromium 30mcg
copper 1,300 mcg
vitamin d 600IU(15mcg)
DHA 200mg
Folate DFE(vitamin B9) 600mcg(folic acid is ok but is artificial and doesn't readily digest as easily as folate)
Iodine 220mg
Iron 27mg
vitamin k 90mcg
Magnesium (better if taken topically because it absorbs better through the skin, you can take epsom salt soaks too!)
zinc 11mg
Vitamin A- This vitamin is important for the baby's embryonic growth and development. It is also essential for after the birthing process, because it helps with post-partum tissue repair. But too much of it can cause liver toxicity.
B6- This vitamin is vital for fetal brain development and nervous system. Aids baby's metabolism, and it also helps with morning sickness.
B12- This is for the baby's brain function, spinal cord and healthy red blood cell production.
Calcium- Baby needs it to build strong bones and teeth, heart, nerves and muscles. Also reduces the risk of mother developing high blood pressure and preeclampsia. If you don't get enough you will draw it from your own bones and teeth. YIKES!
Chromium- If you are diabetic, you likely know about this mineral. It helps the body break down carbs, protein and fats and aids insulin by helping to maintain a healthy blood sugar level.
Choline- Protects against neural tube defects as well as brain/spinal defects
Copper- Essential for forming red blood cells. Help baby's heart and blood vessels, and muscular/skeletal systems. Also helps in healing and breaking down sugar. Plus it keeps your hair healthy.
Vitamin D- For baby and you make or maintain healthy bones and teeth. Deficiency can increase risk of newborns with abnormal bone growth, and rickets. This "hormone" if deficient, may lead to Gestational Diabetes, preeclampsia, and preterm birth.
DHA(omega3)- According to healthline, DHA is important because the baby will need adequate levels of it to develop brain, eyes, and nervous system. It will also prevent preterm labor, likelihood of healthy birth weight and help mothers mood during post partum.
Folate- Important to take as soon as possible, Folate or folic acid helps form the neural tube. it can help prevent some major birth defects of the baby’s brain and spine
Iodine- For brain, skeletal and nervous system development. Important in regulating your thyroid. Lack of it linked to preterm birth, miscarriage and still birth.
Iron- NEEDED for making hemoglobin. The protein in red blood cells that carry oxygen. Supports the increased blood volume in pregnancy and prevents pregnancy anemia.
Vitamin K- being deficient in this nutrient is VERY rare, so this isn't a nutrient to stress about if its not in your prenatal. But it is important because it helps the blood clot properly and prevents haemorrhage in mother and baby.
Magnesium- Needed for nerve and muscle function. Also helps maintain normal blood pressure. It helps the body build strong teeth and bones. If you are diabetic, you may be deficient in this mineral because high blood sugar. (It takes 28 molecules of magnesium to metabolize a single glucose molecule). Lack of sleep can also cause it because lacking sleep puts stress on the body and tells it to release cortisol. This is something that often happens to pregnant women known as pregnancy insomnia. Also low magnesium levels can be caused by stressed. If you have a chronic health condition, the inflammation from it can cause and be exacerbated by lack of magnesium.
Selenium- Important mineral in regulating immune systems and thyroid. Protects body against free radicals. Also protects body against detrimental effects of heavy metals. ONLY TAKE RECOMMENDED DOSE. This mineral is stored in the liver and other organs so it can build up and cause toxicity in the body. Also appears to be more beneficial in the procreation mode because it prevents male infertility caused by poor semen quality. And prevents miscarriage and low birth rate.
Zinc- For the baby's cell growth and brain development. Supports your immune system.
NOTE: If you have a balanced diet already, you may not need to worry about having exact numbers on your prenatal. If your diet is lacking incredibly. Talk to your doctor before supplementation. A lot of these minerals can be obtained from eating meat and fortified grocery items. Also eating a high protein diet seems to help in the increased blood volume. There seems to be a method to the madness when picking a prenatal. I found that most will be low in calcium, BUT, it may be because it may or may not interfere with iron and magnesium absorption. Not saying you shouldn't get any calcium, because it is important, but probably better to get your calcium up to 30minutes after your prenatal so it doesn't interfere with absorption of other minerals. Also I realize some prenatals may be "low" in some minerals to prevent having too much in your system. If your prenatal is low in iron it may be because most women stomachs cannot handle it in the first trimester well. You will be eating and getting minerals from food as well.
I will add that if your prenatal doesn't have a morning sickness blend added to it. It's perfectly OK to drink ginger and peppermint teas. Also eat it. Take a probiotic to keep your system regular, apparently pregnancy constipation caused from increased progesterone is a thing. So a probiotic will help, along with exercise and drinking lots of water.
Now for the list of prenatals:
Nature Made Prenatal multi + DHA$
cons-NO choline. Low on calcium as well. Also its a pretty large pill
pros- on pill a day. soft gel. contains things like iodine, zinc, vitamin k. also affordable and easy to find
Honest Co $$
cons-Low on choline, No DHA and low on calcium
pros- morning sickness blend and diegestion aid. No fillers.
Ritual $$$
Cons- Low on choline, moderate on iron
pros- vegan, delay release capsules, traceable ingredients
cons- no choline, low calcium
pros- vegetarian. otherwise Aced the other mineral and vitamin content.
EU Natural $$$
cons-Low on vitamin C, half the dose of recommended DHA, also contains herbs like Myo-inositol. I emailed them and they said theres about 25mg of myo-inositol.
pro- buy a bottle and a bottle of vitamins goes to a child in need. Also 90day satisfaction guaranteed
Modern Fertility $$$
cons-Only has 100mg of choline, 18mg of iron, and 100mg of DHA
pros- low iron may be beneficial to women who don't tolerate it well they say. They send you a reusable glass bottle and monthly send a pouch to refill your glass bottle. vegetarian. Access to a community.
Forte Elements $$$
cons-Too much B12, 1/2 the recommended dose of choline. Also comes in individual wrappers. Each packag has 5 pills each.
pros-has a lil bit of everything. A bit pricey if on a budget.
Garden of Life $$$
cons-No calcium, choline, or DHA.
pros- Basically just a good multi-vitamin. Vegan
TheraNatal Complete $$$$
cons-Low on choline, and calcium.
pros- impressed it had selenium, chromium, magnesium and zinc.
Smarty Pants Gummy $$
cons- have to eat 4 of them daily. Has sugar and sodium. Low on every vitamin and mineral because it is a gummie.
pros- gummie. -Good for folks who cant swallow a tablet
Perelel $$$$
cons-Expensive! Low on choline and iron.
pros- has other essential nutrients and a nausea blend. Has different packs for each phase, such as, conception, trimesters 1-3, and post partum nursing.
INNATE response formula Baby and me $$$
pros-vegetarian. pretty good
cons- no DHA and very expensive. Have to take 2 tablets a day.
Mama Bird $$$$
pros- -I like that it had a digestion aid, probiotics and ginger
cons- No DHA. Low af on calcium.
One a day women's prenatal advanced $$
cons- low on calcium and no choline. IMO the pill is huge.
pros- has all nutrients you need.
Thorne basic prenatal $$
cons-low on calcium, but high in iron!(may cause constipation) no DHA. Also 3 pills daily
pros- advertises as easy on the stomach, and as the only supplement company to collab with mayo clinic. uses well-absorbed iron bisglycinate to lessen iron’s constipating effect.*(so they say. might need to read reviews)
MegaFood baby and me $$
cons-NO DHA or cho. 2 pills daily
pro-formulated to be taken on an empty stomach because we all know morning sickness can be a big issue. They have a system of vitamins for before pregnancy, during and after.
Centrum prenatal + DHA $$
cons-low on calcium.
pros- easy to find in many stores
Feed Mom and me complete prenatal + DHA $$$
cons- half recommended dose of vitamin A, low calcium and low choline.
pros- has a morning sickness blend of peppermint and ginger and agave.
Mary Ruth's Liquid prenatal and postnatal $$$
cons- low in nutrients honestly. NO iron or DHA. Low on calcium which is surprising considering theres no iron. has half the recommended dose for calcium, and low on choline
pros- vegan. Good for folks who have a hard time swallowing pills and it is berry flavored. Ginger for morning sickness.
note: since this can be used as a multivitamin for post natal, i
suspect that is why so many mineral levels are low. They have a variety
of other liquid supplements to add on with the pre and pro natal blend
they have, but that can get pricey.
cons- No DHA, low in choline
pros- vegan, has a probiotic, high in vitamin A and C
pros- lemon/berry flavor, has morning sickness blend
cons- Low in choline and calcium
note: this brand also has a line of post natals, probiotics, and prenatal gummies, so don't feel like you have to take a capsule.
Nordic Naturals Prenatal DHA Omegas $$$$
cons-this is not a prenatal
pro-but it has prenatal levels of the omega fats your pregnancy will need. strawberry flavored and promotes it doesnt give fish burps
cons-pricey at $45 dollars. 2 capsules a day.Im going to have to do more research, but this product contains sulfites which im pretty sure you dont want.
pros- bioavailable supplements used, so the body absorbs it better.
Resources used:
https://www.healthline.com/health/dha-and-pregnancy#our-picks
https://www.babycenter.com/pregnancy
https://www.t1dliving.com/magnesium-type-1-diabetes
https://www.whattoexpect.com
https://www.sciencedirect.com/science/article/abs/pii/s0946672X14001345
https://www.feedmomandme.com
Disclaimer: This is not a replacement for seeing your OBGYN or Doctor. This is just a guide and place to get quick information on prenatals on the market.
Final Thoughts: If any of your want a prenatal listed that you have tried and loved, please leave a comment. The more help the merrier. We're all in this together. By no means can I list every single prenatal out the help. There so hundreds I'm sure. On that thought, I might make a list of vitamins to supplement your prenatal because unless you eat a lot of calcium rich, iron rich and nutrient dense foods, you're likely going to be missing something. Also post natal nutrient needs, need to be covered. Personally I will be seeing a dietician while I am pregnant because I am type 1 diabetic and I need all the help I can get.
