Best Prenatal Vitamins: A Dietitian’s Top Picks
- Serena Benali, Registered Dietitian
- 6 days ago
- 7 min read
Medically reviewed and written by Serena Benali, Registered Dietitian. Published November 27, 2025.
Choosing a prenatal vitamin can feel challenging. The supplement aisle, and internet, are packed with shiny labels, good marketing. The truth? Finding the right prenatal isn’t about picking the best marketed bottle, it’s about knowing which nutrients actually matter.
As a registered dietitian, I’ve helped many clients sort through the confusion. Below, I’ll walk you through the key nutrients to look for in a prenatal vitamin and share my top picks that meet important nutrient benchmarks, including choline, a nutrient that deserves way more attention than it gets.
In this blog:
Best Prenatal Comparison Chart
FAQs Prenatal Vitamins
What Matters in a Prenatal Vitamin
These are the key nutrients needed in the best prenatal vitamins on the market:
Choline
If I could shout one prenatal vitamin tip from the rooftops, it would be this: don’t skip choline. It’s one of the most important nutrients for your baby’s brain and spinal cord development, yet it’s missing from most prenatal vitamins, or included in token amounts.
Choline supports neural tube formation and helps build the foundation for lifelong brain health. Research shows it can even influence cognitive function later in life.
So why is it left out? Choline takes up a lot of space in capsules, and it has a strong odour, which manufacturers don’t love and neither do pregnant women struggling with nausea. Most women can't reach optimal intake from food alone, unless they enjoy eggs. Pregnant women require 450 mg daily. Two large eggs provide 290 mg of choline.
Best food source include eggs, liver, salmon, soy, lean meats.
Folate
Folate helps prevent neural tube defects and supports DNA synthesis and cell growth, essential in early pregnancy. The important detail is the form: look for methylated folate (5-MTHF) instead of folic acid.
Research shows some people have a genetic variation (MTHFR) that makes it harder to convert folic acid into its active form. Methylated folate bypasses that step, ensuring your body can use it efficiently.
Iron
Iron helps your body make red blood cells and prevents anemia during pregnancy. But not all forms are created equal. Many clients tell me their prenatal “doesn’t sit well.” Often, the culprit is iron type, not iron itself. Iron bisglycinate is usually the gentlest on digestion and less likely to cause constipation compared to ferrous sulfate.
Depending on your iron levels, some do better with a low-iron or iron-free prenatal and take additional ironiron separately.
Vitamin D
Vitamin D supports bone health, immune function, and mood, all important during pregnancy. Unfortunately, most people in Canada (and many northern climates) don’t get enough from sunlight or diet alone.
A prenatal should contain at least 1,000 IU of vitamin D, but many fall short. I often recommend adding a separate vitamin D supplement to help meet your needs.
Omega-3s
Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are vital during pregnancy. EPA helps transfer DHA across the placenta and supports anti-inflammatory balance and maternal mood.
Unfortunately, many prenatals leave omega-3s out because the oils are bulky and prone to oxidation. That doesn’t make them optional but they’re far too important to skip.
If your prenatal doesn’t include omega-3s, I recommend adding a fish oil or algae-based supplement.
Omega-3s are among the most important nutrients during pregnancy - they support your baby’s brain, eye, and nervous system development, and help maintain maternal heart and mental health as well.
Most prenatals don’t include omega-3s because they’re bulky and can oxidize easily. But these healthy fats are far too important to skip. Research consistently shows that adequate omega-3 intake supports both fetal brain development and maternal well-being.
Other nutrients worth noting
These don’t always make the headlines but round out a good prenatal:
Iodine for thyroid function and metabolism.
Vitamin B12 for energy and nerve health.
Magnesium and zinc for muscle, nerve function and immune support.
Best Prenatal Vitamins
Here are our top picks for prenatal vitamins. All of the supplements have at least 100 mg of choline and we included a comparison chart below.
Everydae
Key features: 300 mg choline · No omega-3 · Methylated folate
Everydae is one of the few prenatals that provides a high dose of choline (300 mg), which is excellent for supporting brain development. It does not include omega-3s, so you’ll want to add a separate fish or algae oil supplement. Overall, it’s a solid, balanced formula with well-absorbed nutrient forms. Ideal if you prefer a minimalist prenatal and don’t mind pairing it with extra omega-3 and vitamin D.
Get the Everydae Prenatal
Bird & BeEssential
Key features: 150 mg choline · Plant-based omega-3 · Vegan
The Essential from Bird&Be is a vegan-friendly option that includes plant-based omega-3s (from algae oil) and a meaningful dose of 150 mg choline. It’s a nice “all-in-one” for people who want simplicity and prefer not to add a separate omega-3 supplement. However, plant-based omega-3s contain mainly DHA, not EPA, so pairing with an additional EPA source could further support inflammation balance and mood. A great fit for those following a plant-based lifestyle.
Bird & BeGentle
Key features: gentle prenatal for women experiencing nausea · Vegan · Fewer nutrients
This version was designed for those who need a lighter approach due to nausea or sensitivity to fuller formulas. It’s vegan and gentle on digestion, but it does lack several key micronutrients, including B3, B5, calcium, magnesium, and iodine. For some, that’s a worthwhile trade-off for tolerability; for others, it means layering additional support with food or separate supplements. Great if you’re struggling with nausea.
MegaFood Baby & Me 2
Key features: Vegan · Includes choline · No omega-3
MegaFood’s Baby & Me 2 is a whole-food-based prenatal with solid fundamentals - methylated folate, iron, and choline — and it’s suitable for vegans. Like many food-based prenatals, it does not include omega-3s, so you’ll want to add a separate DHA/EPA supplement. It’s gentle on digestion and made with recognizable ingredients, ideal for those looking for a more “natural” option.
Metagenic Wellness Essentials
Key features: 460 mg choline · Includes fish oil (DHA + EPA) · Not vegan
This pack-style prenatal includes both multivitamin and fish oil capsules, covering nearly all nutrient bases. The 460 mg choline content is one of the highest available, and it provides both DHA and EPA for brain and eye development — and maternal health. Because it contains fish oil and gelatin, it’s not vegan, but it’s highly complete and convenient for those who prefer an all-in-one professional-grade formula.
Theralogix Theranatal
Key features: 100 mg choline · Includes omega-3 · Contains gelatin
Theralogix offers a formula that include omega-3s (DHA + EPA) alongside 100 mg of choline. It’s well-rounded and evidence-based, but it does contain gelatin, making it unsuitable for vegetarians or vegans. Overall, it’s an excellent, well-researched option for those comfortable with fish-derived ingredients and looking for convenience and transparency.
Best Prenatal Comparison Chart
Real-Life Tips for Making Prenatal's Work for You
1. Take it with food.
Prenatals often include fat-soluble vitamins (A, D, E, K). Taking them with meals that contain some fat helps absorption and reduces nausea.
2. Split the dose.
If your prenatal requires two capsules, try one with breakfast and one with dinner. It’s easier on digestion and helps maximize absorption.
3. Be mindful of interactions.
Iron absorption drops when taken with calcium, coffee, or tea. If possible, take iron with vitamin C (a glass of orange juice works great).
4. Check your labs, don’t guess.
Work with a registered deititian to assess ferritin, vitamin D, and B12 levels.
5. Manage constipation proactively.
Choose iron bisglycinate, drink plenty of water, and add fibre or magnesium if needed. Constipation is common but fixable.
6. Build the habit.
Keep your prenatal where you’ll see it, next to your breakfast items, toothbrush, desk, or phone charger. Consistency beats perfection every time.
Best Prenatal Vitamins: Key Takeaways
Finding the right prenatal is about nutrient quality, dosages, and choosing something you can take consistently.
Look for choline (≥ 100 mg), methylated folate, gentle iron, vitamin D, and omega-3s then tailor the rest based on your lab results and tolerance.
And if you’re still unsure which formula fits your needs, we can help. Our dietitians at In Good Nutrition specialize in prenatal and fertility nutrition, so you can feel confident that your supplement routine supports both you and your baby.
FAQs Prenatal Vitamins
1. What if my prenatal doesn’t include choline?
Add a separate choline supplement or ensure you’re eating choline-rich foods (eggs, fish, soybeans). Most people fall short of the 450 mg daily target.
2. Should I avoid prenatals with iron if I get constipated?
Not necessarily. You can switch to a gentler form of iron and spread out the doses. Another option is choosing an iron-free prenatal and taking a separate iron supplement in a gentler form.
3. Do I need omega-3 if it’s not included?
Yes. Omega-3s are crucial for fetal brain and eye development and aren’t always in multivitamins. Supplement omega-3 separately if needed.
4. When should I start taking a prenatal?
Ideally 3 months before conception. If you're already pregnant start right away.
5. Can I keep taking my prenatal postpartum?
Absolutely. It supports recovery and milk production during breastfeeding. Many women continue prenatals for 6-12 months postpartum.