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What To Look For In A Prenatal Supplement
Not all prenatal vitamins are equal. A naturopathic doctor shares what to look for in a prenatal supplement to support a healthy pregnancy for mom and baby.
Written and medically reviewed by Dr. Courtney Ranieri, ND, a licensed naturopathic doctor registered with the College of Naturopaths of Ontario (Reg. #3726). Last reviewed July 2026.
Prenatal vitamins are so important for a healthy pregnancy, but choosing the right one isn't always easy.
Why prenatal supplements matter
A review of over 21 trials (involving 142,496 women) found that pregnant women who took prenatal vitamin supplementation had fewer babies born too small, fewer babies smaller than normal for their age, and fewer preterm births before week 37. Another study funded by the Government of Canada (the Saving Brains study) found that women who took a prenatal were able to boost their child's cognitive abilities at age 9 to 12.
Starting a prenatal even before conceiving has benefits too: a Harvard School of Public Health study showed that women who took a prenatal with 400 mcg of folic acid were 40% less likely to experience infertility. I recommend patients looking to conceive start prenatal supplements 4 months before trying.
What should you look for in a prenatal?
- Pay attention to dosage. Your requirements change during pregnancy, so your prenatal should have at least the recommended dose of each nutrient.
- Make sure it includes the important nutrients:
- Iron: blood volume increases by about 30 to 50% in pregnancy, raising iron needs. About 2/3 of women develop iron deficiency in pregnancy, which can lead to fatigue, headaches, preterm delivery and low birth weight.
- Vitamin B12: required for DNA production, neurological function and energy.
- Vitamin B6: important throughout pregnancy and especially helpful for nausea.
- Folic Acid (B9): most healthy women should take 0.4 to 1.0 mg at least 3 months before pregnancy and continue throughout.
- DHA: an Omega-3 fatty acid especially important for fetal brain and retina development.
- Calcium: supplementation has been shown to help reduce the risk of high blood pressure, gestational diabetes and preterm labour.
- Vitamin D: low levels in mom are associated with impaired skeletal development in baby and a healthy immune system.
- Bioavailability. Choose prenatals with vitamins in absorbable forms, especially methylated B-vitamins (methylcobalamin for B12 and methylfolate for folate). An estimated 50% of the population do not methylate their B-vitamins well.
- Avoid additives. Check your labels and avoid dyes, preservatives and unnecessary non-medicinal ingredients.
As an ND, I take an individualized approach to prenatal care. Each woman and her pregnancy is different, and my goal is to find the optimal plan for YOU.
How I Can Help Throughout Your Pregnancy Journey
I provide fertility support through pre-conception care, pregnancy and beyond: preconception visits, pregnancy check-ins, comprehensive lab testing, individualized treatment plans, pelvic floor therapy, and integrative fertility support alongside IVF and IUI. I am proud to provide LGBTQ2S friendly services and equal access for all.
Book your fertility discovery appointment here.
About the author
Dr. Courtney Ranieri, ND is a board-licensed naturopathic doctor and the founder of Somewhere Health. She earned her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto and holds an Honours Bachelor of Science from the University of Western Ontario. Her clinical focus spans hormonal health, fertility, digestion, and women's health, with advanced training in pelvic floor therapy and integrative fertility care.
