How to choose the right prenatal vitamin
- Ava Scarpato
- 1 day ago
- 3 min read
One of the most common questions I get is, "What's the best prenatal vitamin?"
The truth is, the answer isn't as simple as picking the most popular brand on social media or grabbing the one with the prettiest packaging.
In fact, choosing a prenatal is something you should ideally start thinking about before you're pregnant.
Here's why.
Prenatal vitamins are designed to help support the increased nutrient demands of pregnancy, but many of the nutrients that are most important for your baby's early development are needed before you even know you're pregnant.
That's why I recommend starting a prenatal at least 1–3 months before conception—when you're actively trying to conceive or, even better, while you're preparing to start trying.
This also gives you enough time to research your options, because not all prenatal vitamins are created equal.
Some of the most common mistakes I see include:
Assuming all prenatal vitamins contain the same nutrients
Choosing a prenatal based solely on marketing or online popularity
Taking a prenatal inconsistently
Believing a prenatal vitamin replaces a healthy diet
Unfortunately, none of those approaches set you up for success.
A prenatal vitamin is meant to supplement a healthy diet—not replace one.
Food will always provide the foundation of good nutrition, but even with the healthiest eating habits, consistently meeting every nutrient recommendation during pregnancy can be difficult.
Life happens. Appetites change. Morning sickness shows up. Some nutrients are simply difficult to obtain in adequate amounts through food alone.
That's where a well-formulated prenatal comes in. Think of it as nutritional insurance—it helps fill in the gaps while supporting the increased nutrient needs of pregnancy.
But here's what many people don't realize...
The label on the front of the bottle tells you very little about whether it's actually a good prenatal.
When evaluating a prenatal, I encourage looking beyond the marketing and asking questions like:
Does it contain the nutrients I actually need?
Are the nutrients included in forms my body can easily absorb and use?
Are the dosages evidence-based?
Is the format realistic for me to take consistently (capsules, powder, gummies, etc.)?
Will I need additional supplements alongside it to fully meet my nutrient needs?
For example, many prenatal vitamins don't provide optimal amounts of nutrients like choline, DHA, magnesium, or calcium, meaning you may need to "stack" your prenatal with other supplements depending on your individual needs.
In some cases, you may also choose to add targeted nutrients to support specific concerns, such as nausea, baby's brain and eye development, or other pregnancy-related symptoms.
This is why there is no single "best" prenatal for everyone.
The best prenatal is one that provides high-quality, well-absorbed nutrients, fits your individual needs, and works alongside an overall nutrient-rich diet.
Now, I know all of this can feel overwhelming…
Between comparing ingredient labels, researching nutrient forms, figuring out dosages, and deciding whether you need additional supplements, it's easy to spend hours down an internet rabbit hole—and still not feel confident in your prenatal supplement decision.
That's exactly why I created my Pregnancy Nutrition Essentials Course.
Inside, I break down exactly what to eat throughout pregnancy, when to eat it, and how to choose the right prenatal supplements without the confusion. You'll learn what nutrients matter most, what to look for on supplement labels, when additional supplementation may be beneficial, and how to build simple, nourishing meals that support both you and your growing baby.
The course also includes dozens of easy meal and snack ideas, making it simple to put everything into practice—even on your busiest days.
My goal is to make pregnancy nutrition feel straightforward, accessible, and realistic for modern moms.
Because the reality is that most prenatal appointments only have time to ask one question:
"Are you taking a prenatal?"
But knowing which prenatal to take, whether it's meeting your needs, what to eat alongside it, and how to optimize your nutrition during pregnancy deserves so much more than a quick checkbox.
If you're looking for a clear, evidence-based roadmap instead of piecing together information from social media and Google, I'd love to help.
👉 Learn more about the Pregnancy Nutrition Essentials Course by clicking the button below.
I hope this helps you feel more confident as you prepare for pregnancy or navigate your current one.
Sincerely,
Ava
P.S. This newsletter is intended for educational purposes only and should not replace individualized medical or nutrition advice. Your supplement needs may vary based on your health history, medications, lab work, and dietary intake. Always discuss any supplements with your healthcare provider before starting them.
