Choosing a Prenatal Multivitamin

If you’re trying to conceive or already pregnant, chances are you’ve been advised to take a prenatal supplement. But with so many options on the market, how do you choose the right one? Not all prenatal multivitamins are created equal, and what works for someone else may not be suitable for you.

Here at Boob to Food, we believe that supplements should complement a nutrient-dense diet, not replace it. However, we understand that during pregnancy, food aversions, nausea, and other challenges can make meeting increased nutritional needs difficult. In these cases, a high-quality prenatal multivitamin plays an essential role in supporting both you and your baby.

If you’re unsure about which supplement is right for you, our online clinic offers tailored consultations to help you make an informed choice. You’ll also find comprehensive pregnancy and postpartum guidance in our book, Nurture the Seed.

When Should You Start Taking a Prenatal?

Ideally, you should start taking a prenatal multivitamin 3–4 months before trying to conceive. This allows time to optimise your nutrient stores and support egg quality, which takes approximately 90 days to mature. Taking a prenatal in advance also ensures your baby gets the nutrients they need in those critical early weeks—often before you know you’re pregnant.

Preconception preparation should also include:

• A nutrient-dense diet
• Optimising gut health
• Reducing toxin exposure
• Preconception blood tests to identify and address any deficiencies

What to Look For in a Prenatal Multivitamin

Iron

Iron needs increase by 50% during pregnancy, but not all prenatals contain iron, as synthetic forms can cause gastrointestinal issues like nausea or constipation. If you’re iron-deficient, you may need a separate supplement.

What to look for:

• Best option: Iron bisglycinate, which is gentle on digestion and easily absorbed.
• Avoid: Ferrous fumarate or ferrous sulphate, which may worsen GI symptoms.
• Alternatives: Real-food sources like desiccated liver or spirulina (e.g., the Mother’s Blend).

Folate

Folate is essential for preventing neural tube defects (NTDs). While synthetic folic acid is proven to reduce NTDs, some women have difficulty converting it into an active form due to the MTHFR gene variant.

What to look for:

• Bioavailable forms like methylfolate (L-5-MTHF) or folinic acid.
• Personalised advice to determine the best form and dose for your needs.

Iodine

Australian soils are iodine-deficient, making supplementation essential for thyroid function and brain development.

What to look for:

• At least 150 mcg of iodine in your prenatal.
• If you consume seaweed, seafood, or the Mother’s Blend daily, you may already meet your needs.

Vitamin D

Vitamin D supports immune function and calcium absorption. Sunlight is the best source, but many Australians have insufficient levels due to limited sun exposure.

What to look for:

• At least 1000 IU of vitamin D in your prenatal.
• Additional supplementation if you’re deficient.

Vitamin B12

Vitamin B12 is crucial for red blood cell production and nerve function. Vegetarians, vegans, or those with deficiencies often need additional supplementation.

What to look for:

• Activated forms like methylcobalamin or adenosylcobalamin.

Omega-3 Fatty Acids (DHA/EPA)

Omega-3s are vital for brain and eye development. Since most prenatals don’t include DHA/EPA due to capsule size, a separate supplement may be necessary.

What to look for:

• At least 300 mg of DHA + EPA.
• Algae-based options for vegetarians and vegans.

Choline

Choline supports brain development and nervous system health but is often missing from prenatals.

What to look for:

• At least 200 mg of choline in your prenatal, or supplement separately if your diet lacks choline-rich foods like eggs or salmon.

Should You Take a Prenatal Postpartum?

Many health practitioners recommend continuing your prenatal for at least three months postpartum to support recovery. For breastfeeding mothers, taking a prenatal throughout lactation is ideal, as breastfeeding increases nutritional demands even more than pregnancy.

Key nutrients to prioritise during breastfeeding include:

• Choline
• Iodine
• DHA

For more guidance on postpartum nutrition, Nurture the Seed offers practical tips to help you nourish yourself while caring for your little one.

Other Tips for Taking Prenatal Multivitamins

• Take with food: This improves absorption and reduces nausea.
• Split doses: If large tablets are hard to swallow, consider smaller doses throughout the day or opt for a liquid, powder, or chewable form.
• Monitor regularly: Regular blood tests help you track and adjust your nutrient needs.

If nausea makes it difficult to take supplements, try taking them at the time of day when you feel best. And if you miss a dose here and there, don’t stress—your baby is resilient, and you can replenish your nutrient stores once the nausea passes.

Need Personalised Advice?

Navigating supplements can feel confusing, but you don’t have to do it alone. Book a consultation with one of our experienced practitioners in our online clinic for tailored guidance on choosing the right prenatal multivitamin and addressing any nutrient deficiencies.

For additional support, explore our book, Nurture the Seed. It’s packed with evidence-based advice and practical tips to help you feel confident and nourished throughout pregnancy and beyond.