5 Things Your Prenatal Might Be Missing (And Why It Matters)
Choosing a prenatal can feel overwhelming. Walk down any pharmacy aisle and you'll find a dozen options, most with similar looking labels promising "complete" support. But not all prenatals are created equal, and the difference often comes down to form, not just what's on the ingredient list. As a naturopath specialising in fertility and pregnancy, this is one of the first things I review with my clients, because the right prenatal can genuinely make a difference to how you feel and how your baby develops! it lays important foundations that carry you through preconception, pregnancy, post partum and breastfeeding.
Here's what I actually look for before recommending one.
1. Methylated folate, not folic acid
Folic acid is a synthetic form of folate, and it needs to be converted by the body into its active form before it can actually be used. That conversion process relies on an enzyme called MTHFR, and a significant portion of the population carries a variant of this gene that makes the conversion less efficient. If that's you, taking folic acid may mean you're not absorbing anywhere near as much active folate as the label suggests, even if you're taking it daily.
Methylated folate (L-methylfolate) skips that conversion step entirely. It's already in its active form, ready for your body to use straight away. Given folate's role in preventing neural tube defects in early pregnancy, this isn't a small detail. It's one of the first things I check on any label.
2. Choline, the nutrient most prenatals skip
Choline is essential for your baby's brain and nervous system development, particularly in the second and third trimesters. Despite this, it's one of the most commonly missing nutrients in popular prenatal formulas. Most women aren't getting enough choline from diet alone either, since the richest sources (egg yolks, liver, and certain legumes) aren't foods everyone eats regularly, especially with pregnancy food aversions in the mix. It's one of the most surprising gaps once you actually know to look for it. We love choline!
3. Adequate vitamin D
Vitamin D plays a role in immune function, mood regulation, and calcium absorption, all of which matter more than usual during pregnancy. Optimal levels sit around 1000 to 2000 IU per day, but a lot of mainstream prenatals contain a fraction of that, sometimes as low as 200 IU. Unless you're getting significant daily sun exposure (which most of us aren't, especially with sun safety front of mind), that dose simply isn't enough to maintain healthy levels on its own.
4. Bioavailable mineral forms
Iron, zinc and magnesium all rely on similar absorption pathways in the gut, which means they can end up competing with each other. High dose iron in particular can block the absorption of zinc, a mineral that's important for DNA synthesis and immune health. On top of that, some forms of these minerals are just harder on the body than others. Ferrous fumarate (a common iron form) and zinc sulfate are both known to cause more gastrointestinal upset like constipation and nausea, which is the last thing you need on top of morning sickness. Better absorbed, gentler forms exist, but they're not always what you'll find on the shelf. We also want to dose your iron in relation to what your body needs which we can find out via blood tests and investigations.
5. Practitioner grade quality
Practitioner only supplements are formulated to a different standard than most over the counter options. They tend to use higher quality, more bioavailable ingredients, are dosed therapeutically rather than at bare minimums, and are only available through a registered health professional. They are also lower in excipients and additives to protect your health and wellbeing. We know they get third party tested for quality control, because mum and bubs health is a top priority!
Your prenatal is one of the few supplements I think is genuinely worth being picky about. It's not about finding the most expensive option or overcomplicating things, it's about knowing what your body and your baby actually need, and making sure what you're taking is meeting that. If you're not sure whether your current prenatal is doing its job, I offer personalised prenatal recommendations as part of preconception and pregnancy care 🤍
If you would like to create a plan that suits you, let’s get in contact. The first step is booking an appointment where I can tailor my recommendations to your needs. Book your appointment here.