The Essentials
It's best to start taking prenatal vitamins 1-3 months before trying to conceive.
Continue taking throughout your pregnancy and if breastfeeding, postpartum.
Every prenatal vitamin should contain at least:
- Folic acid (400 mcg) — prevents neural tube defects
- Iron (27 mg) — supports increased blood volume
- Calcium (200–300 mg) — bone development
- Vitamin D (600 IU) — calcium absorption
- Vitamin B12 (2.6 mcg) — nervous system, red blood cells
- Zinc (11 mg) — cell division, immune function
- DHA (300 mg) — brain development (often separate supplement)
See our Prenatal Nutrition Calculator for more nutrients to consider and how to optimize your intake.
Want to see how your supplements stack up? Use our Prenatal Nutrition Calculator to compare your intake against recommended targets.