Best Organic Prenatal Vitamins For Healthy Pregnancy

  • Drew Gallagher B.Sc. Biomedical Science, University of Manchester, UK
  • Zahraa Al-Lami Alevel Biology, Chemistry, Psychology and Arabic, The UCL Academy

Understanding prenatal vitamins

Prenatal vitamins are specially formulated supplements designed to provide essential nutrients that are particularly important for pregnant people. These vitamins support the health of both the parent and the developing baby during pregnancy.1

Vitamin supplements can also provide valuable benefits. It is advisable to take prenatal vitamin supplements, and if your doctor identifies any deficiencies - additional vitamins or minerals will be recommended. It's essential to remember that supplements should not be a substitute for a healthy diet; instead, act as an addition to ensure pregnant people receive an adequate daily intake of nutrients.

Explanation of key nutrients required during pregnancy

During pregnancy, several key nutrients are essential for the health and development of both the mother and the growing baby. These nutrients play critical roles in various bodily functions and are vital for ensuring a successful and healthy pregnancy. Organic prenatal vitamins are:

Folic acid (Folate)

Folic acid is one of the key nutrients for the early stages of pregnancy. It helps prevent neural tube defects in the developing baby's brain and spinal cord, for example - Spina bifida. You should increase your intake of green leafy vegetables containing folate (the natural form of folic acid). It is important to take a folic acid supplement since it is hard to get the total amount of folate recommended for a healthy pregnancy.

The recommended dose of folic acid – is 400 micrograms every day from before you are pregnant until you are 12 weeks pregnant. In case you have a higher chance of your pregnancy being affected by neural tube defects, your GP will advise you to take a higher dose of 5 milligrams of folic acid.


Iron is necessary for the production of red blood cells and to prevent iron deficiency and later on anaemia in both the parent and the baby. A quick way to reduce the chances of developing iron deficiency is to include peanut butter in your breakfast if you are not allergic.

Source - green leafy vegetables, pomegranate, banana stem and more.


Calcium is popular for producing strong bones and teeth, hence its importance in the development of a baby's bones and teeth.

Sources of calcium - milk, yoghurt, items made with fortified flour and fish bones.

Vitamin D

Vitamin D regulates the levels of calcium and phosphate in the body, which are essential for maintaining healthy bones, teeth, and muscles. The sun is a good source of vitamin D. However, the exact duration of sun exposure required to produce enough vitamin D to meet the body's needs is uncertain. It is important to use a sunblock moisturiser or sun cream when in direct sunlight to avoid skin burns.

Sources - Oily fish (salmon, mackerel, and sardines).

Omega-3 Fatty Acids

Omega-3s, particularly DHA (docosahexaenoic acid), are crucial for the baby's brain and retina development.2

Sources - seafood or fish oil supplements.

Vitamin A

Vitamin A is necessary for the baby's overall growth, immune system, and vision development. The recommended dose is 800 micrograms per day.3

Vitamin C

Vitamin C supports the body's immune system and aids in the absorption of iron from plant-based foods. It also keeps the cells healthy.

Zinc and iodine

Zinc and iodine are important for the baby's cell growth, and support the parent’s immune and nervous system.


Magnesium (Mg) is a vital mineral that helps regulate body temperature and aids in nucleic acid and protein synthesis.4 Magnesium supplementation during pregnancy has been studied for its potential benefits, including reducing the risk of fetal growth restriction and pre-eclampsia, as well as promoting increased birth weight.

A well-balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy products can help ensure an adequate intake of these key nutrients during pregnancy. In some cases, prenatal vitamin supplements may also be recommended by healthcare providers to fill any nutritional gaps and ensure the health and well-being of both the parent and baby.

Benefits of prenatal vitamins for both the parent and baby

Maintaining a healthy diet is very important for a well-balanced lifestyle, especially if you are pregnant or considering pregnancy. Proper nourishment with wholesome foods during pregnancy plays a pivotal role in the optimal development and growth of your baby.

You don't need to follow a special diet, but incorporate a diverse array of foods into your daily meals to ensure both you and your baby receive a well-rounded mix of nutrients. Although obtaining vitamins and minerals from natural food sources is ideal, taking a folic acid supplement during pregnancy is recommended to ensure you receive all the essential nutrients necessary for a healthy pregnancy.

Tips for Incorporating prenatal vitamins into a healthy pregnancy routine

  • Establishing a consistent supplement schedule
  • Pairing prenatal vitamins with a balanced diet
  • Lifestyle choices to support prenatal health


Why are prenatal vitamins important during pregnancy?

Prenatal vitamins are important during pregnancy because they provide essential nutrients that support the growth and development of the baby. These vitamins and minerals help prevent birth defects, support the mother's overall health, and ensure both the mother and baby get the necessary nutrients for a healthy pregnancy.

What makes prenatal vitamins organic?

Organic prenatal vitamins are made from organic, plant-based sources and are free from synthetic additives, artificial colours, and preservatives. Organic prenatal vitamins are free from common allergens, such as gluten and dairy.

Are organic prenatal vitamins better than conventional ones?

Organic prenatal vitamins have several potential benefits over conventional ones. They are less likely to contain harmful chemicals and toxins, making them safer for both the mother and baby. Organic prenatal vitamins may also be better tolerated by individuals with sensitivities or allergies to synthetic ingredients.

What nutrients should I look for in organic prenatal vitamins?

The key nutrients to look for in organic prenatal vitamins include folic acid (or folate), iron, calcium, vitamin D, omega-3 fatty acids, iodine, and vitamin B12. These nutrients play essential roles in fetal development, blood cell formation, bone health, and overall maternal well-being.

How do I choose the best organic prenatal vitamins for me? 

When selecting organic prenatal vitamins, consider factors such as third-party certifications, ingredient sourcing, allergen information, nutrition content, etc. It is always recommended to consult with your healthcare provider to ensure the vitamins meet your specific needs.

Can I take organic prenatal vitamins if I am planning to become pregnant?

Yes, taking organic prenatal vitamins while trying to conceive can be beneficial. Many of the nutrients in these vitamins are crucial in the early stages of pregnancy, including the prevention of neural tube defects in the developing foetus.

Are there any side effects associated with organic prenatal vitamins?

Organic prenatal vitamins are usually well-tolerated, but some women may experience minor side effects, such as mild nausea, constipation, or bloated stomach. If you encounter any adverse reactions, speak with your healthcare provider, who may suggest adjustments to the dosage or alternative formulations.

Can I take organic prenatal vitamins alongside my regular prenatal care?

Yes, organic prenatal vitamins can complement your regular prenatal care. They are designed to supplement a healthy diet and lifestyle, providing additional support for the specific nutritional needs of pregnancy.

How long should I take organic prenatal vitamins during pregnancy?

Prenatal vitamins are recommended throughout the entire duration of pregnancy. Some healthcare providers may advise continuing to take them during the breastfeeding period to support postpartum recovery and the nutritional needs of breastfeeding. Always follow your healthcare provider's advice regarding supplement use during pregnancy and beyond.


Prenatal vitamins play a crucial role in the growth and development of the mother and the foetus. The amount of nutrition you take in your diet may not be enough to fulfil the quota of that particular vitamin. Some food products like breakfast cereals, certain fat spreads, and non-dairy milk alternatives are fortified with organic vitamins. The amount of vitamins added to these products may vary, and it might only be in small quantities.

Here, vitamin supplements come to the rescue. It is recommended to consult with your healthcare provider before taking any kind of vitamin supplement.


  1. Pregnancy Vitamins and Nutrients [Internet]. American Pregnancy Association. 2019 [cited 2023 Jul 31]. Available from:
  2. Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol [Internet]. 2010 [cited 2023 Jul 31];3(4):163–71. Available from:
  3. Bastos Maia S, Rolland Souza AS, Costa Caminha M de F, Lins da Silva S, Callou Cruz R de SBL, Carvalho dos Santos C, et al. Vitamin a and pregnancy: a narrative review. Nutrients [Internet]. 2019 Mar 22 [cited 2023 Jul 31];11(3):681. Available from:
  4. Zarean E, Tarjan A. Effect of magnesium supplement on pregnancy outcomes: a randomized control trial. Adv Biomed Res [Internet]. 2017 Aug 31 [cited 2023 Jul 31];6:109. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Bhashwati Deb Barma

Bachelor of Physiotherapy,M.S., Ramaiah Medical College, India

Bhashwati is a Physiotherapist with a firm grasp of Paediatric physiotherapy and is currently working with special children in the community.

She has 6 years of experience working in hospitals and non-profit organizations set up. As a writer by passion, she is putting up her practical and academic knowledge into her articles.

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