1. Understanding Nutrient Needs During Pregnancy

When you're pregnant or trying to conceive, your body needs extra nutrients to support both your health and your baby’s development. Many nutrient requirements increase during this time, including:

• Protein: Helps with the growth of maternal and fetal tissues.
• Carbohydrates: Provide energy for you and your growing baby.
• Iron: Prevents anaemia and supports the increased blood volume needed during pregnancy.

• B Vitamins (including B12 and folate): Essential for energy production and fetal development.
• Vitamin C: Aids in iron absorption and boosts your immune system.
• Iodine: Critical for thyroid function and brain development in your baby.
• Zinc: Plays a role in cell growth and immune function.

Since each pregnancy is unique, it’s essential to talk to your healthcare provider about your specific nutritional needs. They can perform a nutritional assessment to ensure you're getting everything required for a healthy pregnancy.

2. When to Start Taking Prenatal Vitamins

The timing of when you start prenatal vitamins can have a big impact. Here’s what you need to know:

• Start at least three months before trying to conceive:

• The neural tube, which will form your baby’s brain and spinal cord, starts developing at 4–5 weeks of pregnancy. This is often before many people even realise they’re pregnant.
• Adequate folate or folic acid levels are essential during this early stage to support healthy neural tube development.
• If you're not actively trying to conceive but are of childbearing age:It’s recommended to take a daily prenatal vitamin or folic acid supplement as a precaution. This ensures your body has enough folate to support a pregnancy, even if it’s unplanned.

3. Essential Nutrients in Prenatal Vitamins

Not all prenatal vitamins are created equal. Here are the most important nutrients your prenatal should include and why they matter:

• Folic Acid/Folate:
• Minimum: 400 mcg per day.

• Recommended: 800 mcg per day for optimal neural tube development.
• Helps prevent neural tube defects such as spina bifida and anencephaly, conditions that can occur in the baby’s brain or spinal cord.

• Vitamin D:

• Essential for maintaining healthy bones and teeth in both you and your baby.

• Studies suggest it may also improve live birth rates.

• Omega-3 Fatty Acids (especially DHA and ALA):

• Recommended: At least 300 mg per day.

• Supports brain, retina, and cognitive development in your baby.

• B Vitamins:

• Particularly important if you're vegan or have a history of gastric bypass surgery, as these groups are at higher risk for deficiencies.

• Iron:

• Helps prevent anaemia, a common condition in pregnancy that can cause fatigue and complications.

• Supports the production of extra blood needed during pregnancy.

• Zinc and Iodine:

• Zinc: Supports cell growth and repair.

• Iodine: Crucial for thyroid function and fetal brain development.

While there are many other nutrients that play a role in a healthy pregnancy, these are the most important ones to look for in a prenatal vitamin.

4. Why Prenatal Vitamins Are Essential

Even with a healthy diet, it’s challenging to meet all the increased nutrient needs of pregnancy. Prenatal vitamins act as an insurance policy, filling in any nutritional gaps to ensure both you and your baby have everything needed for a healthy start.

5. What to Do Next

If you’re planning to conceive or could become pregnant, here’s your next step:

1. Start taking a prenatal vitamin or folic acid supplement as soon as possible.

• Look for one that contains at least 800 mcg of folic acid, along with the other essential nutrients listed above.

2. Consult your doctor for a personalised nutritional assessment.

• They can recommend specific supplements or dietary adjustments based on your unique needs.

3. Focus on optimising your overall nutrition.

• A well-balanced diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, complements your prenatal vitamin.

6. Curious About Popular Prenatal Vitamins?

With so many prenatal vitamins on the market, it’s hard to know which one is best. If you’d like, I can audit popular brands to see if they meet the recommended nutrient guidelines. Just leave a comment with the name of the prenatal vitamin you’re considering, and I’ll review it for you.