8 Benefits of Prenatal Supplements for Pregnancy [UPDATED 2024]

Prenatal supplements – we know we need to take them, but why?

In this article, we’ll cover everything you need to know about prenatal supplements – including their key ingredients, how they set pregnancies up for success, and considerations to make when shopping for a prenatal supplement. We’ll also follow this up with some of your most frequently asked questions. 

Ready? Let’s go!

Key Takeaways

• Prenatal supplements provide essential vitamins for both mother and baby. 
• For developing babies, prenatal vitamins help to support fetal development. Research shows that this helps to reduce the risk of birth defects – such as anencephaly, spina bifida, and congenital heart disease. 
• Prenatal vitamins benefit mothers as well, helping to promote well-being and reduce the risk of pregnancy complications – such as preeclampsia, gestational diabetes, and anemia. 

What Are Prenatal Supplements?

Prenatal ‘pills’ or supplements are a type of multivitamin designed for individuals who are pregnant, trying to become pregnant, or could potentially become pregnant. Their purpose is to provide the body with a boost of nutrients to promote healthy fetal development, which in turn lowers the risk of birth defects and complications. 

Prenatal supplements work best when taken regularly in conjunction with a healthy diet that is already rich in fruits, vegetables, whole grains, protein, and healthy fats. 

Importance of Prenatal Supplements

Prenatal supplements are absolutely crucial for setting a pregnancy up for success. Why? Because during pregnancy, the body requires lots of different vitamins and minerals that help it carry out all of its necessary biological processes. 

Many of these nutrients – such as vitamin D3, choline, magnesium, iodine, and zinc – can be obtained through a balanced diet. However, nobody’s diet is perfect 100% of the time, and prenatal supplements can help to fill in any gaps. 

It’s important to note that prenatal multivitamins often contain two key ingredients that are vital to pregnancy: iron and folic acid. 

Iron supports the early development of the placenta and fetus, and researchers estimate that the body needs around 27 mg of iron per day during pregnancy. A daily boost of iron also helps to reduce the risk of anemia during pregnancy, which is a known risk factor for premature birth. 

Folate is a form of vitamin B9, and research shows that it helps to reduce the risk of neural tube defects when taken during pregnancy. It’s common for prenatal vitamins to contain around 400 mcg of folate, which is the dose commonly recommended during pregnancy.

It is very difficult to get enough of these nutrients through diet alone, which is why taking a prenatal vitamin is so important.  

Key Nutrients in Prenatal Supplements

Here are just a few of the key nutrients you are likely to find in a prenatal supplement: 

• Folate: Supports healthy neural tube development, reducing the risk of certain birth defects such as spina bifida, anencephaly, and congenital heart disease. 
• Iron: Supports the development of the placenta and fetus, reduces the risk of low birth weight, and helps to prevent anemia in the mother.   
• Vitamin D3: Supports healthy bone development and reduces the risk of rickets. 
• Choline: Supports the development of the nervous system.
• Magnesium: Helps to balance hormones, relieves tension, and calms the nervous system. 

Other essential nutrients for a healthy pregnancy include zinc, iodine, and vitamins A, B, C, and E. 

8 Benefits of Prenatal Supplements

Prevention of birth defects

One of the primary benefits of prenatal vitamins is the prevention of birth defects. When taken consistently, research shows that prenatal vitamins containing folic acid (folate) help to prevent neural tube defects (NTDs) by up to 70%. This in turn helps to prevent common birth defects – such as anencephaly, spina bifida, and congenital heart disease. 

Support baby’s growth and development

In addition to supporting neural tube development, prenatal vitamins also help with the development of the baby’s bones, brain, and spinal cord. 

Reduced risk of pregnancy complications

Prenatal vitamins also help to reduce the risk of certain pregnancy complications that can be dangerous for both mother and baby. This includes low birth weight, preeclampsia, gestational diabetes, and anemia. 

Improved energy levels

The mix of nutrients found in top prenatal vitamins can help to support the immune system, while also boosting energy levels (thanks to the power of folate!). 

Better overall nutrient intake

Yes, many nutrients found in prenatal multivitamins can be consumed as part of a balanced diet. However, it can be difficult to maintain a perfect diet consistently, and prenatal supplements help to ensure the body receives all the nutrients it needs to maintain a healthy pregnancy on a regular basis. 

Reduced stress

Nutrients such as magnesium and vitamin B6 are known to relieve tension, which can help to reduce stress during pregnancy. 

Healthier birth outcomes

Prenatal vitamins are essential for reducing the risk of birth defects and supporting the overall health and well-being of the mother. The result? Improved birth outcomes. 

Improved hormonal balance

The combination of vitamins and minerals found in prenatal vitamins can also help to promote hormone balance among individuals trying to conceive (TTC). For example, vitamin B, magnesium, and vitamin D help to regulate the menstrual cycle, promote ovulation, and improve chances of conception. 

Want to learn more about your hormones? You can track them daily from the comfort of your home. Start your hormone journey today with Mira’s Hormone Monitor!

How to Choose the Right Prenatal Supplement

If you’ve ever needed prenatal vitamins, you probably looked around your local pharmacy, supermarket, or health store and realized that there are actually a lot of options available. 

When evaluating your options, we recommend making sure that it ticks all the following boxes: 

• Third-party tested: When a supplement is third-party tested, this means that its quality and manufacturing processes have been verified – protecting you as a consumer from toxins and misleading claims. 
• Contains folate and iron: Folate and iron are essential ingredients for a prenatal vitamin, as they play a key role in reducing the risk of birth defects and pregnancy complications. We recommend choosing a supplement that contains at least 400 mcg of folate and around 30 mg of iron. 
• Aligns with your dietary requirements: Sometimes even top prenatal vitamins can contain certain allergens, such as stevia, sugar alcohols, artificial colors, and flavors. Before making a purchase, double-check the ingredients list to ensure it aligns with your dietary requirements. 

If you’re still on the hunt for a quality prenatal supplement, check out Mira’s own Prenatal Multi-Vitamin! This multi-vitamin is packed with all the essential ingredients that help to promote reproductive wellness at every stage of the fertility journey – whether you’re TTC, already pregnant, or nursing. 

If you have questions about ingredients, dosage, and choosing the best prenatal vitamin for your body and pregnancy, our fertility experts would love to chat with you. Visit our Hormone Health Clinic for Fertility to book a consultation and get your questions answered!  

Potential Risks and Side Effects

Like other multi-vitamins and supplements, there are always potential risks and side effects to be aware of. 

Common side effects of prenatal supplements include:

• Nausea
• Constipation
• Diarrhea 
• Loss of appetite
• Bloating
• Changes to hair and skin

The best way to limit these side effects is never take your prenatal vitamin on an empty stomach and aim to take it at the same time each day. 

If you are not pregnant, taking a prenatal vitamin on a regular basis may also increase your risk of vitamin toxicity. This is why it is not recommended to take a prenatal vitamin for any reason other than while TTC or pregnant. 

Before starting a prenatal vitamin, make sure to familiarize yourself with some of the most common symptoms of vitamin overdose, as outlined by the American Pregnancy Association. This includes:

• Cloudy and/or frequent urination
• Digestive problems including constipation, diarrhea, nausea, and stomach pain
• Loss of appetite
• Headache
• Fatigue

If you’re concerned about your prenatal multivitamin and think you may be experiencing an overdose, speak with your doctor immediately. They can provide you with the best advice for your individual situation and pregnancy.

Prenatal vitamins FAQ