Is Your Prenatal Vitamin Really Enough? A Clinical Nutritionist's Guide to Choosing the Right Prenatal
By Brodie Heath, Clinical Nutritionist | Preconception, Pregnancy & Postpartum Nutrition
As a Clinical Nutritionist, one of the most common questions I hear from women preparing for pregnancy is:
"I'm taking a prenatal… so that's everything covered, right?"
The answer is usually not quite.
Every week in clinic at Lept Nutrition in Warwick, Perth, I review prenatal supplements for women who are trying to conceive, are already pregnant, or simply want to optimise their health before starting a family.
One of the biggest misconceptions is that all prenatal vitamins are created equal. They aren't.
Some contain activated forms of nutrients, while others don't. Some provide adequate amounts of important nutrients like folate, while others contain very little choline, DHA or vitamin D. Most are designed for the "average" woman—but there is no average woman.
Your nutritional needs depend on your diet, blood test results, medical history, thyroid health, medications, lifestyle and stage of pregnancy.
This guide explains what I assess when reviewing a prenatal supplement and why personalised nutrition is one of the best investments you can make before and during pregnancy.
What is a prenatal vitamin?
A prenatal vitamin is a nutritional supplement designed to support the increased nutrient requirements before conception, throughout pregnancy and, in some cases, during breastfeeding. It helps provide key vitamins and minerals needed for maternal health and your baby's growth and development. However, it is designed to complement a healthy diet—not replace it.
Whether you're planning a pregnancy, currently trying to conceive, or already pregnant, choosing the right prenatal is one of the most common questions I receive in clinic.
A quality prenatal is designed to help fill nutritional gaps and provide nutrients that become increasingly important before and during pregnancy. It supports healthy foetal development while helping to meet the increased nutritional demands placed on your body. Because creating a human is nutritionally demanding.
However, supplements work alongside good nutrition—not instead of it.
The foundations still matter:
Eating enough for your body
Including adequate protein
Eating a nutrient-dense, wholefood diet with plenty of variety
Quality sleep
Managing stress where possible
Supporting healthy blood sugar levels
Regular movement
A prenatal can't undo a poor diet or lifestyle, just as eating well doesn't always guarantee you're meeting every nutrient requirement. It's about combining both.
Why there is no "one-size-fits-all" prenatal supplement
This is where personalised nutrition becomes so important.
If you've ever stood in the supplement aisle wondering which prenatal supplement is best, you've probably noticed there are countless options available. But what many women don't realise is that prenatals can vary a lot!
They differ in:
The nutrients they include (and don't include)
The dose of each nutrient
The form of each nutrient
And ultimately, how well those nutrients may be absorbed and utilised by the body (their bioavailability)
On top of that, most prenatals are formulated to suit the "average" woman.
The problem? There really is no such thing as an average woman.
Some women begin pregnancy with low iron stores. Others have vitamin D deficiency. Some don't consume many eggs or animal products and have a lower dietary intake of choline. Some women experience significant morning sickness and struggle to eat enough, while others have gastrointestinal conditions that may affect nutrient absorption.
Your age, diet, blood test results, medical history, medications, previous pregnancies and existing health conditions can all influence your nutritional needs.
These are just some of the reasons why one prenatal supplement cannot possibly be the perfect fit for everyone.
Instead of asking, "What's the best prenatal?", I encourage women to ask:
"Is this prenatal right for me?"
Because the goal isn't to choose the prenatal that's most popular, trending on social media or recommended by a friend—it's to choose one that's appropriate for your individual health, diet and nutritional needs.
The 8 Nutrients I Review When Assessing a Prenatal Supplement
Most people think of folate when they think of a prenatal, but there’s an array of nutrients that are particularly important during this life stage.
It's also not just about whether a nutrient is included, but also the dose, the form it's provided in, and whether it's appropriate for that individual.
Folate
Adequate folate intake before conception and during early pregnancy helps reduce the risk of neural tube defects, which develop very early in pregnancy—often before a woman even knows she is pregnant.
Beyond this, folate also supports healthy egg and sperm development, DNA synthesis, red blood cell formation, and healthy cell growth and function. Put simply, folate helps your body create new cells, which is pretty important when you're growing a baby!
The key takeaway? Don't simply choose a prenatal because it says "contains folate." Consider the form (I generally look for an activated form, as it may be more bioavailable), the amount, your dietary intake and, where appropriate, consider testing to assess your folate status.
Vitamin B12
Vitamin B12 is another nutrient I routinely consider when reviewing a woman's prenatal nutrition.
It plays an essential role in DNA synthesis, red blood cell production, energy metabolism, prevents neural tube defects and the healthy development of your baby's brain and nervous system. Vitamin B12 also works closely alongside folate, making both nutrients important during preconception and pregnancy.
Vitamin B12 is naturally found in animal foods such as meat, seafood, eggs and dairy products. Women following vegetarian or vegan diets, or those with conditions that affect nutrient absorption, are likely at greater risk of deficiency.
Although many prenatal supplements contain vitamin B12, the amount and form can vary considerably between products. For this reason, I assess a woman's dietary intake, medical history and, blood test results to determine whether her needs are likely to be met through diet and a prenatal alone, or whether additional support may be beneficial.
As with many nutrients during pregnancy, it's not simply about whether vitamin B12 is included in a prenatal—it's about whether the dose and form are appropriate for your individual needs.
Vitamin D
Did You Know? An estimated 40–50% of Australian adults have low vitamin D levels at some time of the year.
This is why Vitamin D is a nutrient that I frequently assess when reviewing a prenatal.
Vitamin D plays an important role in immune function, bone health, inflammation regulation, reproductive health and pregnancy outcomes. It is involved in processes such as ovulation, hormone signalling, implantation, placental development and supporting maternal and foetal health.
Low vitamin D status is also very common in Australia. Many people are told their vitamin D levels are "fine" because they fall within the lab reference range. However, these reference ranges are often lower than what I consider to be optimal during preconception and pregnancy.
While many prenatals do include vitamin D, the amount is often quite conservative. Whether this is sufficient depends on individual blood levels, lifestyle factors and sun exposure. Especially if you are trying to conceive, I recommend checking your vitamin D levels rather than guessing, as requirements can vary significantly between individuals.
Choline
Choline is one of the most under-recognised nutrients in preconception and pregnancy nutrition, yet it plays a crucial role in foetal brain development, liver function and cell membrane structure.
Despite its importance, many prenatals either contain very small amounts or don’t include it at all.
Choline is found in foods such as eggs, meat, seafood and soy products. However, even with a well-balanced diet, many women still struggle to meet recommended intakes during preconception and pregnancy. This is one of the nutrients I specifically assess in clinic, particularly in women who avoid eggs or animal products.
Iodine
Iodine is essential for thyroid hormone production, which in turn supports foetal growth and neurological development. Moderate to severe iodine deficiency during pregnancy has been associated with an increased risk of miscarriage, stillbirth, neonatal mortality and impaired neurodevelopment in the developing baby.
I often recommend iodine supplementation during preconception and pregnancy. However, iodine is also a nutrient that needs to be individualised, particularly for women with thyroid conditions. This is why choosing a prenatal isn’t simply about finding one with every possible nutrient included—it’s about considering whether those nutrients are appropriate for you.
Omega-3 (DHA)
Omega-3 fatty acids, particularly DHA, are important for fetal brain and eye development. Adequate intake has also been linked to a reduced risk of preterm birth, low birth weight, pre-eclampsia, pregnancy-related hypertension and postnatal depression.
While fatty fish is the richest dietary source of omega-3s, many women don't eat enough regularly to meet their needs during preconception and pregnancy. For this reason, I always assess dietary intake first before deciding whether additional supplementation is appropriate based on the individual. If I do recommend an omega-3 supplement, I generally prescribe it separately to a prenatal, as most prenatals don't provide enough, if any omega 3’s.
Calcium
Calcium is an essential nutrient during pregnancy, supporting foetal skeletal development, maternal bone health, and normal heart and muscle function. Adequate calcium intake has also been associated with a reduced risk of complications such as pre-eclampsia and preterm birth.
However, many prenatals contain minimal amounts of calcium because it requires significant space within a supplement and can be difficult to include in meaningful doses alongside other nutrients.
Calcium requirements can be met through the diet. However, women who avoid dairy or have a limited intake of calcium-rich foods may need to consider whether additional calcium supplementation is appropriate based on their individual needs.
Iron (and why I often assess it separately)
Iron is commonly included in prenatal supplements, but it is also one of the nutrients I assess most individually.
Pregnancy significantly increases iron requirements due to increased blood volume and the needs of your growing baby. However, iron can compete with the absorption of certain other nutrients when taken together in a prenatal supplement, meaning absorption may not always be optimal.
For this reason, I prefer to assess iron status individually, using factors such as dietary intake and blood test results. When iron supplementation is required, I generally recommend dosing it separately from a prenatal and other supplements to help optimise absorption.
Bringing it all together
When we step back and look at nutrients such as folate, vitamin B12, vitamin D, choline, iodine, omega-3 (DHA), calcium and iron, the key message becomes even clearer:
A prenatal supplement is not designed to be a complete, one-size-fits-all solution.
These are some of the key nutrients I commonly assess when working with women during preconception and pregnancy, but they are not the only nutrients that matter. Depending on your diet, blood test results, health history, lifestyle factors and individual circumstances, other nutrients may also require consideration.
A prenatal should be viewed as a foundation—a tool that can help support your nutritional needs, but one that may or may not fully meet your individual requirements.
The goal isn't to find the prenatal with the longest ingredient list or the one everyone else is taking. It's about understanding what your body needs and choosing a supplement that complements your diet, supports your health and helps provide the nutrients required during this important stage of life.
Final thoughts
Choosing a prenatal isn't as simple as picking the one with the highest number of five-star reviews or the longest ingredient list. Every woman has different nutritional requirements, and while a quality prenatal supplement can provide an excellent foundation, it is only one piece of the puzzle.
Your diet, lifestyle, medical history, blood test results and individual circumstances all play an important role in supporting a healthy pregnancy. A prenatal should complement these foundations—not replace them.
If you're planning a pregnancy, currently trying to conceive, already pregnant, or simply wondering whether your current prenatal is the right fit for you, I'd love to help. As a Clinical Nutritionist, I support women through preconception, pregnancy and postpartum with personalised nutrition advice tailored to their health history, dietary intake and individual goals.
I'm Brodie Heath, a Clinical Nutritionist consulting from Warwick, Perth, through Wellness Zone and Lept Nutrition. I also offer online consultations Australia-wide.
Frequently Asked Questions
When should I start taking a prenatal?
At least three months before trying to conceive—although six months beforehand is even better. This gives your body time to build up important nutrient stores before pregnancy, particularly as your baby's neural tube develops within the first few weeks, often before you even know you're pregnant.
It's also important to remember that an egg takes around three months to mature. This means the nutrition and lifestyle choices you make in the months leading up to conception can have a significant impact on egg quality, making preconception an ideal time to optimise your health.
Which prenatal vitamin is best?
There isn't one prenatal that is "best" for every woman. Prenatals vary significantly in the nutrients they contain, the doses, the forms used and how well those nutrients are absorbed. The best prenatal is the one that's appropriate for your individual health, diet and stage of pregnancy.
That said, I do have prenatals that I commonly recommend in clinic based on their formulation and the available evidence. Equally, there are others that I do not use use because there are better formulations out there.
Can I get everything I need from my prenatal?
Often I do recommend additional supplements. This does also depend on your diet, blood test results, medical history and stage of pregnancy. You may benefit from additional nutrients such as choline, omega 3’s (particularly DHA), vitamin D, calcium, iron, pregnancy specific probiotics etc. This is why supplementation should always be individualised rather than assuming one prenatal meets everyone's needs. A nutritious, well-balanced diet should always be the foundation of a healthy pregnancy as well.
Can I get everything I need from food?
As mentioned, a healthy pregnancy starts with a nutritious, well-balanced diet. However, increased nutrient requirements during preconception and pregnancy mean that many women benefit from targeted supplementation alongside a healthy diet. A prenatal is designed to complement your diet—not replace it.
Should I have blood tests before or during pregnancy?
I highly recommend getting preconception bloods done. These tests can provide valuable information about your nutritional status and help identify areas that may need additional support. Rather than guessing, testing allows recommendations to be tailored to your individual needs, helping ensure you're taking the right nutrients at the right dose.
Can I take too many pregnancy supplements?
More isn't always better. Some nutrients can be harmful if taken in excessive amounts, while others may simply be unnecessary. The goal isn't to take the most supplements—it's to ensure you're getting the nutrients you need in the right amounts for your individual circumstances.
About the Author
Brodie Heath
Clinical Nutritionist
Preconception • Pregnancy • Postpartum Nutrition
Lept Nutrition | Wellness Zone Warwick
Brodie has a special interest in supporting women through every stage of their fertility journey—from preparing for pregnancy through to postpartum recovery. She provides evidence-based nutrition advice tailored to each woman's diet, blood test results, lifestyle and health history, helping them optimise both maternal and baby health.