What Nutrients to Look for in a Prenatal Vitamin
Prenatal Key Nutrients Explained
Have you ever wondered why taking a prenatal vitamin is important for you and your baby? We thought we’d make it easy on you and explain the why behind the type and amount of key nutrients recommended during pregnancy.
Remember, if the nutrient is fat soluble, then you must consume fat at the time you take the vitamin to ensure adequate absorption. Vitamins A, E, D and K are fat soluble. Choose healthy fats or oils such as olive oil, avocados, walnuts, flax and chia seeds.
Key nutrients:
Vitamin A – 770 mcg
Promotes optimal vision, makes possible the growth and health of cells (cell division and differentiation). Found in animal foods and fortified milk. Also found in cantaloupe, sweet potatoes and broccoli. This vitamin is fat soluble.
Vitamin D – 600 IU
Aids in calcium absorption, directs movement of calcium which in turns affects heart beat and muscle movement. Its nickname is the sunshine vitamin as you can make vitamin D by exposing yourself to direct sunlight (spf blocks this process). Can be found in salmon, tuna, milk, yogurt and eggs. This vitamin is fat soluble.
Vitamin E – 22 IU (15 mg)
Aids in immunity and fighting free radicals. You can find it in almonds, almond butter, sunflower seeds, peanut butter, spinach, wheat germ and avocados. This vitamin is fat soluble.
Thiamin / B1 – 1.4 mg
Promotes normal heart function and normal central nervous system function. Can be found in pork, pecans and lentils.
Riboflavin / B2 – 1.4 mg
This vitamin is necessary for energy function. It can be found in fortified cereals, yogurt, milk, eggs and cottage cheese.
Niacin / B3 – 18 mg
Niacin contributes to energy metabolism for proper growth and development. It can be found in chicken, turkey, tuna, salmon, beef and peanuts.
Pantothenic Acid / B5 – 6 mg
This acid is part of a bigger picture (enzymes that contribute to making compounds that sustain life). It can be found in mushrooms, avocados and sunflower seeds.
B6 – 1.9 mg
Aids in production of new cells, supports the immune system and it is involved in brain development. It can be found in salmon, beef, pork and potatoes.
Folate – 600 mcg
Folate and its cousin folic acid (synthetic version added to enriched grains and supplements) are vital for developing a healthy baby. This vitamin prevents neural tube defects. Since the neural tube develops within the first 28 days of pregnancy, it is recommended all women of childbearing years consume folate. Folate prevents certain heart abnormalities, cleft palate and cleft lip. It also lowers the risk of developing anemia, miscarriage, preterm delivery and low birth weight. It can be found in fortified breakfast cereals, lentils, spaghetti, rice, beans, broccoli, orange juice, spinach and strawberries.
B12 – 2.6 gram
Assists in red blood cell production. Plants have no B12! If you are vegetarian, you need this supplement. B12 can be found in clams, salmon, beef and fortified cereals.
Choline – 450 mg
Necessary for normal functioning cells particularly in the liver and central nervous system. Can be found in eggs, pork, beef, cod, shrimp, chicken, salmon and broccoli.
Vitamin C – 85 mg
Besides the obvious, this vitamin also supports healthy bones, teeth and other tissues including blood vessels. You find it in citrus, bell peppers, orange juice, broccoli and strawberries.
Calcium – 1000 mg (will most likely need additional supplement as most prenatal vitamins do not contain enough)
Calcium is a central part of cell function of every cell in your body. Long story short, bones act as your calcium savings account and when your levels are low, your body withdraws from your bones. Too many withdraws can leave your bones porous (think swiss cheese!). Calcium is found in tofu, yogurt, milk, orange juice and cheddar cheese.
Iodine – 220 mcg
Iodine is essential for healthy brain development for your baby. Most foods are low in iodine. That is why the US added iodine to salt and why this mineral should be in your prenatal vitamin.
Iron – 27 mg
Its most important role is that iron contributes to the production of hemoglobin and myoglobin. Hemoglobin helps transport oxygen to your cells while myoglobin transports oxygen to muscles. Iron aids in supporting the immune system, energy production, contributes to healthy birth weight and proper fetal brain and central nervous system development. It’s a big deal. It can be found in fortified cereals, oysters, spinach, oatmeal and beans.
Magnesium – 350 mg
Helps regulate nerve, muscle function (the rhythm of your heart), blood pressure and more. It can be found in plant foods like soybeans, spinach, brown rice, nuts, black beans and whole grain bread.
Zinc – 11 mg
Aids in DNA production and can be found in meat and seafood like oysters, crab, beef, turkey and pork.
What to look for in a prenatal vitamin:
Vitamin A – 770 mcg
Vitamin C – 85 mg
Vitamin D – 600 IU
Vitamin E – 22 IU (15 mg)
Vitamin K – 90 mcg
B1 (thiamin) – 1.4 mg
B2 (riboflavin) – 1.4 mg
B3 (niacin) – 18 mg
B5 (pantothenic acid) – 6 mg
B6 – 1.9 mg
Folate – 600 mcg
B12 – 2.6 gram
Calcium – 1000 mg (will most likely need additional supplement as most prenatal vitamins do not contain enough)
Iodine – 220 mcg
Iron – 27 mg
Magnesium – 350 mg
Zinc – 11 mg
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Unique Footprints Authors:
Jenny Morrow, RN, IBCLC, LCCE, RYT
Jenny is a mom, neonatal nurse and founder of Unique Footprints (online pregnancy and early motherhood courses). Jenny has taught over 10,000 expecting families how to prepare for this time in their lives. Read more about Jenny here or you can watch her story.
Caroline Susie, RD/LD
Caroline Susie is a Registered Dietitian, wife, mother of a 3 month old and two Jack Russel Terriers. She currently specializes in prenatal and postnatal nutrition and believes that taking a personalized nutrition approach is best. Learn more about Caroline, here.
From the Unique Footprints editorial team and Jenny Morrow, founder of Unique Footprints. Unique Footprints follows strict reporting guidelines and uses only credible sources from ACOG, the American Academy of Pediatrics, CDC, the U.S. Surgeon Guidelines and the Academy of Nutrition and Dietetics. The UF TEAM also thoroughly researches peer-reviewed studies, academic research institutions and highly respected health organizations. Unique Footprints is endorsed by the American Pregnancy Association.