Best Prenatal Vitamins for 2024

Jan 23, 2024

The Best and Worst Prenatal Vitamin article has been the most requested article that I have written so far. I didn’t want to disappoint with this article, so I put extensive time and research to outline everything needed for healthy development, the optimal amounts of every nutrient based on research, and the correct forms of the nutrients for building healthy babies worldwide.

By taking these steps, I believe we can begin to reduce the disease statistics dramatically in one generation.

The Importance of Prenatal Nutrition

Our risk factors for heart disease, high blood pressure, cancer, diabetes, allergies, asthma, mental illness, PCOS, and obesity have been consistently linked in research studies to prenatal nutrition during the first 9 months of pregnancy.

Women who take multivitamins may be less likely to experience ovulatory infertility; women who take six or more tablets had the lowest relative risk for infertility. This shows you the importance of supplementation from the beginning of conception.

At Nutrition Genome, we recommend nutrigenomic testing for couples before conception to outline the most beneficial diet for future parents based on their unique genetics and biochemistry. This preparation has the potential to shape the gene expression of the child during pregnancy and even extend to the grandchildren. It also gives the mother sufficient reserves so that her health isn’t dramatically altered.

Epigenetics is the study of how this expression occurs from our diet, environment, relationships, and stress. What you eat has an epigenetic effect on your genes. According to David Williams, principal investigator for the Linus Pauling Institute at Oregon State University, “DNA expression can be altered at any age, but the fetus is especially susceptible because these pathways are very active as tissues grow and differentiate.”

In other words, a mother’s eating habits, exercise regime, stress levels, and environment actually have the power to shape the gene expression passed down.

Prenatal Vitamin and Mineral Research

According to the 2009 statistics from the U.S Department of Agriculture, here is the list of nutrients that women are commonly low in:

Vitamin E: 86%
Folate: 75%
Calcium: 73%
Magnesium: 68%
Zinc: 42%
Vitamin B6: 35%
Iron: 34%
Vitamin B12: 30%

I have created a chart for the optimal levels of vitamins and minerals during pregnancy. You will not find a supplement that hits all of these perfectly, but it will allow you see what you might be missing. Below this chart is a very detailed summary of the research used to come to reach these conclusions.

You can treat this like a mini prenatal vitamin and mineral guide. You can also scroll right to the bottom if you just want to know my prenatal recommendations.

Vitamin A as Retinol (3,000-10,000IU from your diet)

There has been a major scare over the past few years regarding vitamin A and teratogenic (birth defects) effects on the fetus, lowering vitamin A recommendations for pregnant women and leading to multiple supplement companies to keep lowering their vitamin A content, or completely switching to beta carotene. Read this section carefully and educate yourself, because it will be challenged by your doctor. 

The American Pediatrics Association cites vitamin A as one of the most critical vitamins during pregnancy and the breastfeeding period, especially in terms of lung function and maturation. According to the European Journal of NutritionThe German Nutrition Society (DGE) recommends a 40% increase in vitamin A intake for pregnant women and a 90% increase for breastfeeding women.

They also state that “pregnant women or those considering becoming pregnant are generally advised to avoid the intake of vitamin A rich liver and liver foods, based upon unsupported scientific findings.”

Up until the 1950s, a relatively large number of studies showed that laboratory animals (pigs, rabbits, chickens, rats, and mice) fed vitamin A–deficient diets gave birth to malformed offspring and spontaneous abortion. A 2000 study on pregnant mice found that high (100 mg/kg) and moderate (50 and 25 mg/kg) doses of vitamin A as retinyl acetate resulted in significant facial, heart, and thymus abnormalities.

Finally, neural defects and craniofacial malformations were found in children born in regions where glyphosate-based herbicides (sprayed on GMO crops) are used due to glyphosate-induced endogenous retinoic acid activity.

The truth is, that both vitamin A deficiency and toxicity can cause birth defects.

Studies that Found Safety

#1 A 1997 study found that women consuming doses of vitamin A between 8,000 and 25,000 IU from supplements and fortified cereals were no greater in the major malformations group or the group with neural tube defects than in the normal control group.

The researchers concluded, “If vitamin A is a teratogen, the minimum teratogenic dose appears to be well above the level consumed by most women during organogenesis.”

#2 A study found that human epidemiologic studies do not establish at what level vitamin A becomes teratogenic; however, pharmacokinetic data presented in this paper indicate that blood levels of retinoids from women taking 30,000 IU/d of preformed vitamin A are not greater than retinoid blood levels in pregnant women during the first trimester who delivered healthy babies.

#3 A clinical trial was carried out in Hungary in which a supplement of 6000 IU of vitamin A did not increase the incidence of fetal malformations.

#4 According to the American Journal of Clinical Nutrition, up to 20 case reports of the relationship between a high vitamin A intake and an adverse pregnancy outcome in humans were published in the past 30 years. These reports are of limited use for establishing a quantitative link between vitamin A intake and teratogenic events, however.

Furthermore, the pattern of the observed malformations is not always consistent with the retinoic acid syndrome, thus calling into question the origin of these malformations.

Studies that Raised Caution

Teratogenesis of high vitamin A intake has been reported in several animal species. The pattern of birth defects sometimes called “retinoic acid syndrome” includes the central nervous system, craniofacial, cardiovascular, and thymus malformations.

Similar abnormalities were observed in humans when pregnancies occurred during therapeutic treatment with retinoic acid, especially isotretinoin (Accutane). This synthetic form of vitamin A used for acne is well known to cause birth defects.

This study concluded that among the babies born to women who took more than 10,000 IU of preformed vitamin A per day in the form of supplements, an estimated 1 infant in 57 had a malformation attributable to the supplement.

According to the American Journal of Clinical Nutrition:

The teratogenicity of high vitamin A intakes during pregnancy remains unclear and it is unlikely that new findings will shed light on this issue over the next few years. Human clinical trials are not ethically possible, so we must rely on those already performed, on forthcoming epidemiologic trials, and on our knowledge of vitamin A metabolism and functions, which is largely derived from animal studies. This information clearly shows that the teratogenicity of vitamin A is biologically and physiologically possible, yet its real occurrence in humans seems limited.

One drawback in all human studies is that the specific effects of vitamin A intake cannot be determined. Most of the information comes from the use of supplements or, at best, supplemented foods, that are taken on a regular basis and in moderate doses. However, data from animal studies clearly show that one single, high dose of vitamin A can be teratogenic, provided it is given at a critical period of embryonic development.

Beta Carotene is Not Vitamin A

If you look at the label on prenatal vitamins you will see vitamin A listed, but next to vitamin A you will find (as beta-carotene). This is true of many regular multivitamins as well.

Assuming a vitamin A conversion rate for beta-carotene for juice is 4:1, and for fruit and vegetables between 12:1 and 26:1; the total vitamin A contribution from beta-carotene intake represents 10-15% of the RDA. This does not take into genetic variants of BCMO1 that decrease the conversion another 57%, dietary fat intake (the conversion requires fat), and thyroid disorders.

If the vitamin A supply of the mother is inadequate, her supply to the fetus will also be inadequate, as will later be her milk. The major problem is that post-natal supplementation will not correct this issue.

A clinical study in pregnant women with short birth intervals or multiple births showed that almost 1/3 of the women had plasma retinol levels below 1.4 micromol/l corresponding to a borderline deficiency. Vitamin A deficiency is the western world should no longer be ignored.

That being said, I believe prenatal vitamins should use D. Salina or vegetable-sourced beta-carotene and mixed carotenoids and vitamin A is best from the diet.

Conclusion for Vitamin A

From my research, it appears that vitamin A in the form of supplements given at a large dose or a high intake of glyphosate from processed food during a time of key embryonic development is the key understanding of toxicity. Natural vitamin A from food – or even from supplements less than 10,000 IU in relationship to vitamin D intake does not appear to have any evidence that proves causation of toxicity.

Vitamin A helps protect against the toxicity of vitamin D, and vitamin D helps prevent against toxicity of vitamin A. The absence of this understanding is also a major omission in these studies.

For numerous generations, liver was recommended once a week during pregnancy. I know my mom ate liver once a week, took vitamin A supplements, and ate a lot of eggs while she was pregnant with me. Approximately 3.5 oz. of liver has 52,000 IU of vitamin A. Since vitamin A is fat-soluble and stored in the liver, once a week would give you your weekly dose of vitamin A.

If you didn’t like liver, taking 1 tsp. cod liver daily would be equivalent to approximately 21,000-35,000IU per week. Even three bright orange pastured eggs per day (vitamin A is higher in pastured eggs) could give you up to 3,000IU per day, or 21,000IU per week.

The optimal dosage of vitamin A would be very hard to determine since it also probably changes from person to person. However, a dose of 3,000-10,000IU daily and 3.5 oz. of grass-fed liver once a week does not appear to pose any toxicity risk while appearing to supply optimal vitamin A. In my opinion, this is a more responsible recommendation than wrongly thinking you can get all the vitamin A you need from beta-carotene.

Vitamin C (400mg-500mg 1-2x a day)

According to data from the US National Health and Nutrition Examination Survey (NHANES), 31% of US adults do not meet the estimated average requirement for vitamin C, and this is for an RDA that has been drastically reduced over the years. If you read studies on our Paleolithic ancestors, they obtained approximately 400mg per day. Today, the RDA is only 60mg and is wrong.

Having a low intake of vitamin C during pregnancy may be associated with high blood pressure, swelling of the hands, feet, and face, upper respiratory infections, pre-eclampsia, anemia, and low birth weight. Large quantities of ascorbic acid are utilized by the female during conception and are necessary to the formation and integrity of the fetal membranes. Vitamin C also reduces blood lead levels, important due to today’s water and air quality.

During pregnancy, plasma levels of vitamin C normally fall approximately 10 to 15%. A combination of vitamin C from a prenatal and from the diet should hit 400-500mg daily. This need may be higher for those prone to respiratory infections, low immunity, and high stress.

If you are experiencing infertility, one study showed that the rate of pregnancy was significantly higher in the vitamin C supplementation group of 750mg: 25% within six months, while only 11% of the untreated women became pregnant in the same time period.

Vitamin D3 (Vitamin D level between 35-50ng/ml, 2,000IU-4,000IU or 50-100mcg)

The largest randomized controlled trial to date from the Medical University of South Carolina took 256 pregnant women and separated the group into two groups, 2,000 and 4,000 IU daily starting 3-4 months of pregnancy.

A control group of 400IU was not allowed because the ethics committee felt that this would endanger the women and their newborns. A randomized controlled trial to date from the Medical University of South Carolina took 256 pregnant women and separated the group into two groups, 2,000 and 4,000 IU daily starting 3-4 months of pregnancy.

A control group of 400IU was not allowed because the ethics committee felt that this would endanger the women and their newborns. This is the amount women have taken with just a prenatal vitamin! 

The results showed that the 4,000 IU group had 2.4 times higher of having an infant in the 50th percentile of birth weight compared to the 2,000 IU group. Lower vitamin D levels were predictive of preterm delivery, infections, and other complications.

In this posthoc analysis, achieving a 25(OH)D serum concentration ≥40 ng/mL significantly decreased the risk of preterm birth compared to ≤20 ng/mL.

In a very recent 2016 study, pregnant women with low vitamin D levels at 20 weeks are more likely to have a child with autistic traits.

Get your vitamin D levels tested early. 

Vitamin E (22-30mg as d-alpha tocopherol and mixed tocopherols)

One study concluded that “consumption of high doses of Vitamin E (over 400IU) during the first trimester of pregnancy does not appear to be associated with an increased risk for major malformations, but may be associated with a decrease in birth weight.”

What is interesting about this is that research has associated low birth weights with an increased risk of heart disease later in life, something vitamin E is associated with preventing in the right dosage.

Another study found that supplemental vitamin E (400IU) from the second trimester of pregnancy did not appear to affect the risk of pregnancy outcomes and the occurrence of preeclampsia.

While vitamin E shares an antioxidant commonality with vitamin C, it does not appear to warrant the same use of higher doses. Low dietary intake of vitamin C was associated with a trend towards an increased incidence of either severe pre-eclampsia or eclampsia. A small increase in the incidence of severe disease was also seen in the group of women with a high intake of vitamin E from supplements and dietary sources.

Based on the available evidence, I think 22-30mg is the correct amount, not 400IU or higher.

Vitamin K1 and K2

Vitamin K is essential for the formation of at least three proteins involved in blood clotting as well as of other proteins found in plasma, bone, and kidney. Vitamin K deficiency primarily affects the blood clotting process.

Newborn infants are at high risk of deficiency because breast milk contains inadequate concentrations of vitamin K and their intestines are not yet colonized with vitamin K-producing bacteria.

Studies have found that the blood thinning drug Warfarin – which depletes vitamin K – has been shown to cause birth defects. This shows the importance of vitamin K which hasn’t been fully elucidated yet. Vitamin K2 is believed to be instrumental in teeth and bone formation.

Vitamin K is provided by the diet and gut bacteria. There is no known toxicity for K2 and therefore an upper limit hasn’t been established. The optimal amount is still being determined for pregnancy, but a conservative amount of vitamin K2 from supplementation is currently in the 65 mcg-100mcg range, depending on your diet.

B1 Thiamin (1.4mg to 2mg)

Conventional treatment for gestational diabetes increases the proportion of infants born with low birth weight, a risk factor for cardiovascular disease and diabetes in later life.

During pregnancy, approximately 50% of the women develop a biochemical thiamine deficiency. The need for thiamine goes up in the third trimester. Causes of thiamine deficiency include a milled grain-based diet, high alcohol intake, gastrointestinal disorders, and prolonged cooking of foods.

Thiamine is essential for glucose oxidation, insulin production by pancreatic beta-cells, and cell growth. Research has stated that thiamine supplementation is a good preventative and treatment of gestational diabetes because it improves glucose tolerance and stimulates intra-uterine growth, thereby preventing a low birth weight to ensue from conventional therapy which only improves glucose tolerance.

B2: Riboflavin (1.4mg to 2.4mg)

Riboflavin deficiency has been implicated in preeclampsia.

Riboflavin plays a special role in MTHFR 677 where it has been found to stabilize the enzyme. Studies have shown that the MTHFR 677 TT genotype is associated with high homocysteine when riboflavin (B2) status is low.

Many doctors will see a homozygous MTHFR 677 and automatically give high amounts of methylfolate (1-5mg) without looking at riboflavin, B6, B12 or choline status. Often, 400-800mcg of methylfolate is sufficient, and more than this can cause anxiety issues depending on variants in other genes.

B6 (2.2mg to 10mg as Pyridoxal-5-Phosphate)

Pyridoxal phosphate (PLP) is the physiologically active form of vitamin B6 and is a coenzyme in over 100 known reactions. In multivitamins, B6 is often labeled as pyridoxal hydrochloride, which is not absorbed as well as PLP. PLP is expensive, and many companies do not use it because it increases the price of their product. PLP is worth the money.

An epidemiological study done at Tufts University in 2008 found that a substantial percentage of the population had inadequate B6 statusStudies have also consistently shown that in comparison with nonpregnant controls, pregnant women have lower plasma levels of vitamin B6.

It has been suggested that low B6 is associated with gestational diabetes and ”pregnancy depression”—described as pessimism, crying tension without sleep, or appetite disorders. Vitamin B6 plays a very important role in mental health, needed in the formation of histamine, serotonin, and dopamine.

All forms of vitamin B6, especially PLP, cross the placenta into the fetal blood where its concentrations are two to five times higher than those in maternal blood. The most substantial decrease in plasma PLP levels is found between the fourth and eighth months of pregnancy, paralleling the period of most intensive growth of the fetus.

B6 is higher in organ meats than muscle meats and is needed for amino acid metabolism. Therefore a high lean protein intake low in B6 increases the need for B6. This is also true of vitamin A. The elevation of estrogen during pregnancy also increases the need for B6. The deficiency of B6 leads to nausea, which can be treated successfully with B6 supplementation.

If you have been on birth control for a long period of time, B6 needs may be higher. Long-term use (>30 months) of oral contraceptives containing high levels of estrogen was associated with significantly lower maternal and umbilical cord serum vitamin B6 levels than those in women who took no oral contraceptives, and evidence indicates that their vitamin B6 reserves may be decreased in early pregnancy.

B7 Biotin (30mcg)

The need for biotin increases with pregnancy and deficiency has been linked to birth defects. At least one-third of women develop a marginal biotin deficiency during pregnancy, and there are prenatal vitamins that do not contain any biotin. The highest levels of biotin are actually found in pastured egg yolks.

B9 (600-800mcg as Methylfolate)

Folate is one of the most well-known nutrients during pregnancy for preventing spinal bifida. Due to its role in DNA synthesis, a deficiency has widespread consequences in fetal development. Folate and choline are methyl donors, and the addition of a single methyl group can change an individual’s epigenome.

Folic acid is a synthetic version of folate that does not exist in nature. In a study titled Is Folic Acid Good for Everyone?, the author argues that folic acid could interfere with the metabolism, cellular transport, and regulatory functions of the natural folates that occur in the body by competing with the reduced forms for binding with enzymes, carrier proteins, and binding proteins.

The folate receptor has a higher affinity for folic acid than for methyl-THF—the main form of folate that occurs in the blood and might inhibit the transport of methyl-THF into the brain.

A new study from Johns Hopkins University looked at 1,391 mother-child pairs in the Boston Birth Cohort, a predominantly low-income minority population. The researchers found that very high circulating folic acid doubled the risk of autism, and B12 levels that were very high tripled the risk of autism. If both levels are extremely high, the risk that a child develops the disorder increases 17.6 times.

Homozygous variants in MTHFR 677 or a combination of a heterozygous MTHFR 677 and 1298 may put you at a higher need for folate. These variants also require B2 (riboflavin), B12, B6, and choline to normalize the methylation cycle. You want to choose folate as methylfolate and B12 as methylcobalamin.

If you were advised to take a high amount of methylfolate (1-5mg) and had a bad reaction, niacin is actually given due to niacin’s ability to quench excess methyl groups. It makes much more sense to give methylfolate as part of a B-complex because it includes niacin and other B-vitamins that provide balance.

B12 (2-10mcg as Methylcobalamin)

Cyanocobalamin is the synthetic B12 form found in cheap multivitamins and fortified foods. Cyanocobalamin must be converted to methylcobalamin and requires the split of a cyanide (the toxin) molecule from cobalamin. Like folic acid, the ability to make this conversion is impaired in many people.

As mentioned above, one study found that very high circulating folic acid doubled the risk of autism, and B12 levels that were very high tripled the risk of autism. If both levels are extremely high, the risk that a child develops the disorder increases 17.6 times.

As I explored in my Best and Worst Multivitamins article, this study was done in a predominately low-income minority population and was most likely due to a diet high in processed fortified foods along with supplements containing folic acid and cyanocobalamin.

I will give you my theory on why this may have occurred, which I haven’t seen explored yet. One, synthetic folic acid can bottleneck and block folate receptors, creating high circulating levels.

Two, cyanide is one of the air toxins found to have a statistical significance on autism risk and high oxidative stress is found in children with autism.

Three, a study found that young US children with autism and their mothers had unusually low levels of lithium compared to neurotypical children and their mothers. I will explain how this relates to excessive cyanocobalamin.

Cyanocobalamin is composed of cyanide and cobalamin and splits off cyanide, which can block the electron transport chain of the mitochondria (powerhouse of the cell and sensitive to oxidative stress).

Lithium is a carrier of B12 into the mitochondria. Excessive cyanocobalamin could theoretically both disrupt the electron transport chain into the mitochondria, deplete methyl groups for methylation, increase mitochondrial oxidative stress, and cause very low lithium levels trying to keep up with the high circulating blood levels of B12 that are struggling to make it into the mitochondria.

Mitochondrial dysfunction is one of the medical disorders that has been consistently associated with Autism Spectrum Disorders.

Zinc (15mg)

Studies have estimated that 82% of pregnant women in the world may have inadequate intake of dietary zinc! Why is this happening? Drop in liver and shellfish consumption, zinc from plants is poorly absorbed, grains high in phytic acid will actually block zinc uptake, and very high amounts of copper or iron in the diet will compete with zinc at absorption sites.

Zinc deficiency can lead to congenital abnormalities, poor immunity, abortions, intrauterine growth retardation, premature birth, and preeclampsia. Oxide forms of zinc should be avoided.

Copper (1mg)

Copper plays a role in the brain, tendons, and skin development, increasing iron absorption, and processing oxygen. Too much can cause preeclampsia and intrauterine growth retardation while low serum levels have been linked to pathological pregnancies and miscarriage. Serum copper increases during pregnancy and is doubled at full term with peaks at the 22nd, 27th, and 35th gestational week.

There is a balance between zinc and copper levels that is very important (approximately 15mg of zinc to 1mg of copper). Adequate zinc will push down excess copper, but too much zinc will push it too low. Conversely, insufficient zinc will lead to elevated copper levels.

A form of copper called “cupric oxide” in prenatal vitamins should be avoided. If the type of copper is not listed, ask the company if it is cupric oxide.

Iron (18-30mg)

Iron requirements are reduced during the first trimester, increase for the second and third trimester of pregnancy due to oxygen requirements and infant storage during the breastfeeding phase, and are especially high after delivery. Iron deficiency can lead to postpartum depression, fatigue, and poor breast milk production or quality.

It is recommended to enter pregnancy with higher levels of iron and ferritin levels to meet your requirements fully. Approximately 40% of women entering pregnancy with insufficient iron reserves and unfavorable iron status, and 25% get iron deficiency anemia.

Women suffering from iron deficiency anemia during the first two trimesters are twice as likely to deliver early and three times the risk of having a low birth weight. Iron deficiency during the third trimester also affects the hippocampus; involved in learning, memory, and cognition, leading to cognitive dysfunction that could continue to adulthood.

Research has stated that “the amounts that can be absorbed from even an optimal diet, however, are less than the iron requirements in later pregnancy.” I wonder if this would be true if women ate liver once a week? In 3.5 oz. of liver, there is 17.7mg of iron. In 3.5 oz. of beef, there is 2.6mg.

Nevertheless, many women would rather have another option, and supplementing is recommended. You want the right dosage for your levels. Remember that too much iron can be constipating, taking vitamin C at the same time helps iron absorption, copper increases iron absorption, and vitamin A helps mobilize iron storage.

The main forms of iron you want to avoid are gluconate and sulfate, which are constipating. I recommend Iron Bisglycinate. A 2014 double-blind study found that 25mg of Iron Bisglycinate was as effective as 50mg of ferrous sulfate for pregnant women. They also experienced lower gastrointestinal complaints and their babies had slightly higher birth weights.

Choline (450mg to 930mg)

As of June 17th, 2017, the American Medical Association voted to support evidence-based amounts of choline in all prenatal vitamins, noting that most prenatals currently contain little if any choline.

Choline plays an important role in the liver, and gallbladder, vulnerability to toxins, preventing spinal cord and brain defects, and the future mental health of the child.

Genetic polymorphisms in PEMT may alter the dietary requirement for choline and increase the likelihood of developing signs of deficiency (fatty liver, gallbladder issues during pregnancy) when choline intake is inadequate.

The choline pathway is actually enriched with DHA, which of course also plays a prominent role in brain development.

One analysis found that a higher choline intake (930 compared with 480 mg/d) augmented the rise in choline/DHA in nonpregnant women and choline needs are increased during the third trimester of pregnancy. The researchers found that a higher choline intake along with supplementary DHA acted synergistically to produce the greatest enrichment of choline and DHA in red blood cells. This is a major find for mental health. 

An article from NPR came out this month that explored whether or not supplementing with choline could enhance brain growth in the developing fetus and prevent mental illness.

One group of moms-to-be was given phosphatidylcholine and the other group was given a placebo. The dosage was large; 900mg total. However, this is also close to the amount recommended during the 3rd trimester of pregnancy.

After birth, infants were given either 100 milligrams of liquid phosphatidylcholine or a placebo once a day for approximately three months. A test was administered at 5 weeks old testing simultaneous clicking sounds while measuring brain activity.

The results published in 2013 in the American Journal of Psychiatry by Freedman’s group show that 76 percent of newborns whose mothers received choline supplements had normal inhibition to the sound stimuli, while 43 percent of the newborns did not. Those who do not have a normal inhibition to the sound stimuli have been found to have an increased risk for attention problems, social withdrawal, and, later in life, schizophrenia.

The results show that choline might steer the infant brain away from a developmental course that predicted mental health problems.

Omega-3 Fatty Acids (100-400mg of EPA and 200mg to 600mg of DHA)

NIH has set a minimum of 200mg of DHA per day as the recommendation for pregnancy. Based on the current research, the optimal daily amount may be in the 300-400mg range.

Omega-3 fatty acids are vitally important during pregnancy as they are critical building blocks of the fetal brain and eyes, but are also crucial for preventing postpartum depression.

DHA is transferred from the mother to the fetus at a high rate during pregnancy, thereby depleting maternal stores. EPA also assists in transporting DHA into fetal cells. This is a very important point to understand for all vitamins and minerals transferred from the mom to the fetus. If an expecting mom does not have sufficient reserves, this can drastically affect her pregnancy.

A recent study found that an estimated 106,000 high-risk preterm births could be avoided in the US and 1,100 in Australia alone every year if women supplemented with DHA.

The studies demonstrating the greatest efficacy have used doses in the range of 1–2 g/day of fish oil. One study found that Mexican women supplemented with 400mg of DHA delivered babies who weighed more and had larger head circumferences.

The lowest concentrations of DHA were found in North America and Canadian breast milk. Levels of DHA averaged only 0.17% of total fatty acids in contrast to the highest levels found in Japan where DHA represented 0.99% of the total milk fatty acids.

I believe fish oil should be supplemented separately if adequate EPA and DHA is not obtained in the prenatal.

Iodine (150-300mcg)

Data from the National Health and Nutrition Examination Survey suggest that more than half of pregnant women have urinary iodine concentrations below 150 mg/dL. Inadequate iodine intake during pregnancy result in fetal loss, stillbirths, cretinism, and mental retardation of the newborn infant.

As of 2015, The US Council for Responsible Nutrition’s new guidelines calls for all dietary supplement manufacturers and marketers to begin including at least 150mcg of iodine in all daily multivitamin/mineral supplements intended for pregnant and lactating women in the United States.

The optimal dose may be 200-300mcg. If you have suffered from hypothyroidism, this makes sufficient iodine along with selenium, zinc, vitamin C, vitamin A, and vitamin D that much more important.

A study in 2009 found that 51% of US prenatal multivitamin brands did not contain any iodine and, in a number of randomly selected brands, the actual dose of iodine contained in the supplements did not match the values on the label.

Fluoridated water displaces iodine, creating a higher need for this crucial mineral and filtering fluoride.

Selenium (60-70mcg, 200mcg for infertility)

Selenium is a primary mineral needed by glutathione, our master antioxidant system. It also blocks the uptake of mercury and plays a significant role in the reproductive system. Selenium deficiencies may lead to gestational complications, miscarriages, and the damaging to the nervous and immune systems of the fetus.

As you will see in the study below, 200mcg of selenium was used along with magnesium to resolve infertility. Selenium has also been found to resolve infertility in men.

Magnesium (400-600mg)

Magnesium plays a special role in regulating blood sugar, preventing muscle spasms, increasing energy, and preventing preterm contractions and fertility.

In one study, six women with a history of unexplained infertility or early miscarriage and who had failed to normalize their red cell magnesium (RBC-Mg) levels after four months of oral magnesium supplementation (600 mg/day) were investigated for red cell glutathione peroxidase activity.

They were compared with six age-matched women with a history of unexplained infertility or miscarriage who did normalize their RBC-Mg levels on magnesium supplementation. The six non-normalizers had significantly lower glutathione levels than the six normalizers.

After a further two months of 200 micrograms daily oral selenium as selenomethionine and oral magnesium supplements, all six women normalized their magnesium and RBC-selenium levels. All 12 previously infertile women have produced normal healthy babies all conceiving within eight months of normalizing their RBC-Magnesium levels.

Calcium (1000mg)

During pregnancy, a woman’s body provides daily doses between 50 and 330 mg to support the developing fetal skeleton. A recommendation in the US and Europe has continually been 1,000mg, while the average intake is 800mg in young women. Vegetables high in calcium, calcium-rich mineral water like Gerolsteiner, and dairy can reach your daily calcium targets. Since calcium blocks lead uptake, getting adequate calcium is crucial.

Calcium absorption and utilization are tightly regulated. For example, many foods that contain oxalic acid bind to calcium; often found in foods that contain calcium. Too much calcium affects the absorption of magnesium, while higher amounts of magnesium increase the absorption of calcium.

Calcium deficiency is rare in pregnancy but appears in cases of hypoparathyroidism, severe dietary inadequacy, and in individuals who are unable to eat foods high in calcium.

Calcium needs go up in the third trimester and during labor. For this reason, I recommend Gerolsteiner Mineral Water (let it go flat) as an electrolyte drink during labor.

Worst Prenatal Vitamins

The search for a high-quality prenatal vitamin is not an easy feat. Especially since the FDA tested 324 multivitamin-multimineral products that targeted pregnant women or small children for the presence of lead, and found that only 4 of them, or 1% tested lead-free.

However, the air, water, and soil contain lead and it is in our food. What you want to look for are very low levels when multivitamins use whole foods. The safe upper limit for lead according to the FDA is 25mcg per day for pregnant women, but I think this amount should be much lower.

Lead is of particular concern during pregnancy because it causes fetal brain damage and limited IQ, and can lead to behavioral and learning disabilities in young children.

Research has also found that lead exposure has a multigenerational effect all the way down to your grandchildren. Then add in food dyes, poor forms of vitamins, and toxic additives, and it is no wonder it is so hard to find a good prenatal vitamin.

There is an argument that lead is present in the soil and therefore is naturally higher in supplements that contain whole foods. While this may be true, I have seen companies able to source whole food ingredients with much lower lead levels than competitors. Seek out these companies.

Calcium blocks lead uptake while vitamin C lowers blood levels of lead. Calcium is often absent in multivitamins and vitamin C is often too low or whole food based, which has a very short half-life. These are both important to keep lead levels low.

1. One A Day Women’s Prenatal

A very common recommendation. One of the first things you will see is a list of food dyes: Red 40 Dye, Red 40 Lake, Yellow 6 Lake, and DL-Alpha-tocopheryl Acetate – the synthetic form of vitamin E that is continually problematic in studies.

What is wrong with food dyes? These food dyes have been found to inhibit mitochondrial respiration; the powerhouse of your cell that houses maternal DNA and I talked about in detail under the B12 section. Red 3 causes cancer in animals, with evidence that other dyes also are carcinogenic. Three dyes (Red 40, Yellow 5, and Yellow 6) have been found to be contaminated with benzidine or other carcinogens. At least four dyes (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions and numerous studies found Yellow 5 positive for genotoxicity.

An advisory panel to the Food and Drug Administration recently acknowledged that synthetic food dyes can exacerbate the conditions associated with ADHD and other behavioral problems. While the consumption of synthetic food dyes has increased five-fold since 1955, the number of children diagnosed with ADHD increased from 150,000 in 1970 to 5.4 million by 2007.

A 2007 study in Lancet found such a strong correlation to synthetic food dyes and hyperactive behaviors in children, that they contacted the British government concluding that the harm done by artificial food dyes to children’s IQ was similar to the impact of lead on their developing brains and that banning these additives would result in a 30 percent reduction in the prevalence of ADHD in children.

2. Centrum Specialist Prenatal Complete Multivitamin Supplement

Centrum made my worst list for Best and Worst Multivitamins, and their formulation for a prenatal is also as disappointing.

Aside from having the wrong forms of folate and B12, you will also find corn starch, synthetic vitamin E, polyethylene glycol (essentially plastic and the main ingredient in Miralax, not FDA approved for children, and some families have reported concerns to the FDA that some neurologic or behavioral symptoms in children may be related to it), polyvinyl alcohol (synthetic polymer), sodium benzoate (when combined with vitamin C as found in this formula you create benzene, a known carcinogen), sodium selenate (a form of selenium considered to be highly toxic and induce DNA damage) and sucrose.

3. Vitafusion Prenatal

This formula uses folate as folic acid, B12 as cyanocobalamin, is missing iron, B1, B2, vitamin K and numerous minerals like selenium, iodine, copper, manganese, and boron.

It uses a very small amount of EPA (50mg) and DHA (15mg) that isn’t nearly close to enough for a pregnant woman.

It also has glucose syrup, sucrose, and natural flavors, which should always be confirmed to be MSG-free.

Quite honestly, this should not be allowed to be marketed as a prenatal vitamin.

4. Rainbow Light Prenatal One Multivitamin

This is also a very popular prenatal multivitamin. It contains only 400IU of vitamin D2, which is too low and not as effective as D3, folate as folic acid, B12 as cyanocobalamin, and magnesium in the oxide form (only 4% is absorbed).

Based on reviews on Amazon, there also appears to be some serious issues with quality control since three different reviewers all found black substances on the pills.

5. NatureMade PrenatalMulti

This uses 400IU of vitamin D, folate as folic acid, B12 as cyanocobalamin, a poor form of zinc, is missing copper, selenium, iodine, manganese, boron, and choline.

Best Prenatal Fish Oils

Remember that your prenatal will also require a separate DHA fish oil product. There was a California Proposition 65 lawsuit against CVS Pharmacy, GNC, NOW Health Group, Omega Protein, Pharmavite (Nature Made brand), Rite Aid Corp., Solgar, and Twinlab Corp for selling fish oil laced with PCBs, which are one of the most dangerous environmental pollutants. PCBs are strongly tied to cancer and multiple birth defects. You want to choose your fish oil wisely. 

For fish oil, I recommend 4 options:

1. Primitive Scientific Nordic Pure Fish Roe Oil: The product was released in 2023. The combination of fish roe (a traditional pregnancy food) and fish oil contains 100mg of EPA and 320mg of DHA, 42mg of naturally occurring choline and 255mg of phosphatidylcholine per 2 capsules. Choline with DHA provides superior absorption and transport of DHA, decreasing the total DHA requirement to get the same effect of higher doses. I can confirm zero fish burps after trying it, and the product has passed a comprehensive purity and potency testing complying with the stringent GOED voluntary monograph for environmental contaminants, oxidation and verified omega-3 levels.

2. Nordic Naturals Prenatal DHA: If you are getting enough choline in your diet, but you need to obtain a higher DHA requirement, Nordic Naturals provides 205mg of EPA and 480mg of DHA.

3 Rosita Cod Liver Oil: If you need more vitamin A in your diet along with EPA and DHA, and you can’t take any more pills, cod liver provides 443mg of EPA and 605mg of DHA in a liquid form. However, if you want to use cod liver oil but in capsule form, Rosita also offers capsules as well.

4. Nordic Naturals Algae Omega: Nordic Naturals is a vegan formula that contains 195mg of EPA and 390mg of DHA.

Best Prenatal Vitamins

Just like plant-based protein powders, you are going to have a wide range of opinions regarding digestion and reactions to prenatal vitamins for the same reason one person craves food that repels another. You want the one that is most compatible with your body. Remember to take your prenatal with food so that you absorb the carotenoids and fat-soluble vitamins A, D, E, and K.

Best Budget Prenatal Vitamins (Under $30)

1. Smarty Pants Prenatal Vitamin Gummies

Now, you are probably thinking “you have gummies at the top of the list?” You can skip right to the premium prenatals, but hear me out. After going through pregnancy with my wife, you quickly find out that you have to be adaptable with supplements and food. We went through many prenatals on this list and every single one made her feel nauseous.. It wasn’t until she tried the Smarty Pants Prenatal that she felt her best. I can verify that we had a healthy and happy baby with this prenatal.

If you are on a budget, you have trouble swallowing pills, or you are having trouble tolerating prenatals, you will likely have success with this one.

I worked hard on our meals each day, and there were still extra supplements she had to take separately that did not cause any issues to fill some of the gaps.

Cost: $23.70 for 30 servings
Serving: 4 gummies

What I like about this one:

-Unlikely to cause nausea and great for those struggling with swallowing pills
-600mcg of methylfolate
-B6 as P-5-P
-B12 as methylcobalamin
-290mcg of iodine
-Small amounts of K2, EPA and DHA

Formulation Improvement and Additional Support

– Does not meet the 100% RDA for vitamin A, vitamin C, vitamin E, choline, biotin, zinc and selenium, which means you want to focus on foods that hit these targets or fill in some of the gaps with isolated supplements
– Does not contain any calcium or magnesium
– You may need more B6 if you experience nausea in the first trimester
– You need more choline from food
– More vitamin D is recommended for pregnancy
– More DHA is recommended for pregnancy
– Does not contain iron, which is fine if your iron level is in range

2. Douglas Labs Prenatal

Cost: $25.80 for 30 servings
Serving: 2 capsules daily

What I like about this one:

  • 27mg of iron
  • 800IU of vitamin D
  • 800mcg of methylfolate
  • 10mcg of methylcobalamin
  • 150mcg of iodine
  • 75mcg of selenium
  • 10mg zinc citrate
  • 1mg copper glycinate chelate, not cupric oxide

Formulation Improvement and Additional Support

  • Vitamin D: You may need 2,000-4,000IU of vitamin D
  • A low dose of B6 in the suboptimal form: Should be P-5-P instead of pyridoxine HCL in a higher amount. This is my major criticism of this product, and I have let the company know.
  • Vitamin E: Should include mixed tocopherols and ideally tocotrienols in the 20-30mg range
  • 15mg of zinc citrate would be preferable
  • Missing vitamin K and choline

Best Premium Prenatal Vitamins (Over $30)

1. Prenatal Vitamin Powder + Electrolytes (use the coupon code THEHEALTHBEAT for 10% off)

Seedlyfe contacted me wanting to make the best powdered prenatal on the market. Their passion and enthusiasm for making high quality products for pregnancy and fertility was exciting to see, and it was a pleasure working with them on the formulation. Every vitamin and mineral in this formula is in the optimal form and dosage. I’m very happy with their decisions and how the product turned out as a combination of a prenatal and electrolyte drink for hydration.

Highlights 

  • 727mg of methylfolate
  • 450mg of choline as phosphatidylcholine (they are one of the few companies who have made the change from choline bitartrate to phosphatidylcholine)
  • 20mg of iron as bisglycinate Chelate
  • 600mg of calcium from red algae
  • 291mg of magnesium malate
  • 2,000IU of vitamin D3
  • 5.6mg of B6 as P-5-P
  • 15mg of zinc bisglycinate
  • 70mcg of selenium
  • 90mcg of K2
  • Electrolyte blend from whole foods

They also make a Pregnancy Smoothie Blend for those still struggling with morning sickness or general nausea that makes it a struggle to get adequate dietary nutrition during the first trimester.

2. Vitamin IQ Prenatal Vitamin 

Cost: $39.95 for 30 servings
Serving: 4 capsules daily

This intelligent prenatal formula was created by an impressive team with a background in biochemistry and genetics. Vitamin IQ reached out to me for any improvements that could be made to give women the highest quality ingredients available.. I am excited to be instrumental in helping women now have access to high quality prenatals of this quality that support maternal and fetal health.

This prenatal will provide you with a tremendous foundation. Some of the highlights include:

  • VitaminIQ provides 200mg TMG (that acts as a secondary methyl donor in the same pathway of choline)
  • 50/50 Blend of carotenoids and vitamin A palmitate. The vitamin A addition is very helpful for those that are not getting enough in their diet and have a poor conversion of beta-carotene to vitamin A as seen in the Nutrition Genome Report.
  • Sulforaphane from broccoli sprouts – oxidative stress protection, blood sugar balance, brain development, protection from toxins.
  • 50mcg (2000IU’s) of vitamin D3 from black olives.
  • Correct doses and forms of all B vitamins – too high of a dose of B vitamins and the wrong form can make pregnant women feel anxious and nauseous.
  • Chelated minerals for easier digestion and assimilation including 400mg calcium from red algae.
  • 300mg iodine from Icelandic Kelp – this was another big change for 2018 FDA DV% that almost doubled.
    400mg of calcium from red algae and aquamin
  • 175mg magnesium malate, my favorite form of magnesium.
  • 18mg iron
  • 70mcg selenium (selenomethione, the best form)
  • 15mg zinc bisglycinate

Capsules can be opened and added to smoothies, drinks, or food. It is GMO-free, vegan, yeast-free, soy-free, gluten-free, and has zero fillers, artificial ingredients, or harmful additives.

Formulation Improvement and/or Additional Nutrition Needed

  • You may need more vitamin D (if tested low)
  • You may need more iron based on blood work
  • You will need DHA supplementation
  • I prefer choline to be in the form of phosphatidylcholine. Almost all prenatal vitamins currently use choline bitartrate and I am pushing for companies to switch to phosphatidylcholine. I received an update that Vitamin IQ is currently working to switch to a new choline source. Combining with fish oil is recommended with choline bitartrate

3. Naturelo Prenatal Whole Food Multivitamin

Cost: $39.95 for 60 servings
Serving: 3 capsules daily

This prenatal product launched on January 4th, 2017, and has been updated in 2018, 2019, and 2022. Naturelo has reached out to me to review their original formula and offer any improvements.

The FDA recently made dramatic changes in 2018 to the DV% and certain measurements. This article reflects the latest updates to the Naturelo Prenatal formula in 2022. Naturelo is also available to be shipped to the UK and is GMO-free, yeast-free, soy-free, gluten-free, and has zero artificial ingredients or harmful additives. Please contact Naturelo to request their latest certificate of authenticity (COA) lab results.

Highlights

  • 19mg of natural vitamin E
  • 90mcg of Vitamin K2 MK-7, the form less consumed in the diet
  • 3.4mg of B6 as P-5-P
  • 800mcg of methylfolate
  • 4.8mcg of methylcobalamin (B12)
  • Correct amounts of all the other B-vitamins
  • 200mg of magnesium citrate
  • 255mg of calcium
  • 13mg of zinc amino acid chelate
  • 27mg of iron
  • 290mcg of iodine
  • 70mcg of selenium
  • 100mg of choline

Formulation Improvement and Additional Support

  • You may require more vitamin D (check your levels early even before conception)
  • You may require more supplemental calcium
  • You require DHA
  • I prefer choline to be in the form of phosphatidylcholine. Combining with fish oil is recommended with choline bitartrate.

4. MegaFood Baby and Me 2

Cost: $57.93 for 60 servings
Serving: 2 tablets daily

This product follows many of The Health Beat guidelines with high-quality whole food-based ingredients in the right form. It has been tested to be exceedingly low in heavy metals, no harmful additives, and is pesticide and herbicide free.

The formula uses a combination of whole foods, synthesized nutrients like methylcobalamin and choline, and brewers yeast. Brewer’s yeast is used to make bread and beer and is naturally high in B-vitamins, chromium, and selenium.

There is another version of the “Baby and Me” formula, but this one is superior.

  • 600mcg of methylfolate from broccoli
  • 10mcg of methylcobalamin
  • 8mg of B6 as P-5-P
  • 30IU of natural vitamin E in the mixed tocopherol form
  • 18mg of iron
  • 150mcg of iodine
  • 15mg of zinc chelate
  • 50mcg of selenium

Formulation Improvement and Additional Support

  • It contains 600IU of vitamin D and you may need 2,000IU to 4,000IU
  • Does not contain any magnesium or calcium, however, most prenatal’s will not provide nearly what you need for both
  • You may need more iron
  • You will need DHA supplementation
  • I prefer choline to be in the form of phosphatidylcholine. Combining with fish oil is recommended with choline bitartrate.

5. Prenatal Essentials by Seeking Health

Cost: $32.95
Serving: 2 capsules

This prenatal requires only two capsules to give you slightly higher doses of foundational vitamins and minerals. There were three things my wife required for a prenatal. First, she noticed that choline supplementation negatively affected her sleep and mood. We had to focus on dietary choline. Second, her iron levels were in range just from her diet, so we opted for a prenatal without iron. Third, she was queasy and nauseous every day, with consistent headaches, showing a higher need for B1, B6 and B2..

The Prenatal Essentials does not have choline or iron and is higher in B6 and B1. So this is an example of how you have to choose the best one for you.

Highlights

5mg of B1
10mg of B2
15mg of B6
800mcg of methylfolate and folinic acid
220mcg of iodine
13mg of zinc bisglycinate
50mcg of selenium
150mg of betaine to help with the choline requirements
100mcg of K2
Lutein and Zeaxanthin

Formulation Improvement and Additional Support

I think 100mcg of B12 is still too high and would prefer it was lower
Additional vitamin D is likely needed
Additional calcium and magnesium is likely needed if your dietary intake is low
DHA supplementation is needed
For those who need supplemental choline (and tolerate it) and iron, you may want a different formula or additional supplements

6. Prenatal Essentials Methyl-Free by Seeking Health 

This prenatal was released on December 7th, 2020. This product is for women who are sensitive to methylfolate or choline due to having trouble with excess methyl groups. Folic acid obviously isn’t an option, which leaves powdered whole foods or folinic acid for folate. I’ve seen folinic acid used successfully for those who have struggled with miscarriages.

Here is what I like about this formula for a sensitive demographic:

  • Uses bioavailable, non-methylated folate in the form of folinic acid (800mcg). Folinic acid is converted to methylfolate.
  • Uses hydroxocobalamin and adenosylcobalamin for B12 instead of methylcobalamin. These forms are non-methylated that can be converted to methylcobalamin.
  • Does not contain choline for those sensitive to methyl groups (choline is a major methyl donor)
  • Includes 100mg calcium malate and 100mg of magnesium malate
  • Includes 50mcg of selenium
  • Includes 220mcg of iodine
  • Includes 100mcg of vitamin K2 as MK-7
  • Includes 13mg zinc bisglycinate
  • No iron in case you need to avoid excess iron or have plenty in your diet

Formulation Improvement and Additional Support

  • Riboflavin, thiamin, biotin, B5, B6, and B12 dosages are still too high in my opinion, but some may find helpful
  • 1,000IU of vitamin D is not enough for those who are low in vitamin D
  • You will need a separate DHA product

7. Optimal Prenatal Powder by Seeking Health

Cost: $42.95
Serving: 30 servings of powder

This formula is designed for those who can’t or do not tolerate swallowing pills. It is also a stronger formula that I have only recommended for those who have had trouble getting pregnant, keeping a pregnancy, certain food allergies, and their Nutrition Genome Report has shown multiple genes and health issues requiring higher amounts of specific vitamins and minerals.

This formula does not contain copper and has very little iron. This may be a good thing if you have elevated copper levels and your iron intake and levels are optimal.

Highlights

  • 2,000IU of vitamin D
  • 200IU of vitamin E
  • 5,000IU of both beta-carotene and retinyl palmitate (if you do not eat eggs, dairy or use cod liver oil, this form of vitamin A is necessary)
  • 20mg of B6 as P-5-P and pyridoxine hydrochloride
  • 800mcg of methylfolate
  • 150mcg of methylcobalamin and adenosylcobalamin
  • 475mg of calcium malate
  • 250mg of magnesium malate
  • 250mcg of iodine from Icelandic kelp
  • 20mg of zinc bisglycinate
  • 250mg of choline (Combining with fish oil is recommended with choline bitartrate)

There are also compounds that are added for digestion (L-carnitine, Betain HCI, ginger root), detoxification (milk thistle) and provides 15mg of pea protein.

8. Thorne Basic Nutrients Prenatal 

Cost: $24.61 for 30 servings
Serving: 3 capsules daily

Thorne recently updated their prenatal formula is a stronger formulation for those who may have absorption issues. Thorne also updated all their minerals to bisglycinate chelates, which are more stable and have a higher absorption rate.

It uses 45mg of iron bisglycinate and 25mg of zinc bisglycinate for those who want a prenatal that addresses low dietary iron or iron levels and zinc intake.

You should be aware that there are some high levels of vitamins like B12, and therefore may only be best for those with absorption issues. While the formula is mostly well designed, some have reported that it makes them nauseous.

Formulation Improvement and Additional Support

  • Does not contain the mixed tocopherols for vitamin E
  • Contains 1,000IU of vitamin D, but you may need more depending on your current level
  • Contains low levels of magnesium and calcium
  • Does not contain vitamin K2, only K1
  • You will need additional DHA and choline

Best Postnatal Care

It is recommended that you continue your same prenatal protocol for the 4th trimester. If you are breastfeeding and struggle with milk production or memory, you may need additional support below. 

1. New Mom Smoothie Blend by Seedlyfe ((use the coupon code THEHEALTHBEAT for 10% off)

This formulation helps your body recover from pregnancy while also assisting with milk production. The blend includes collagen, chlorella, and shatavari along with galactagogue foods that are proven to enhance and increase milk production.

2. Mommy Brain Support by Vitamin IQ

Low stores of choline may lead to issues with memory, clarity, energy, and cognition – or what many refer to as “Mommy Brain.” Research has found that first-time mothers had decreased gray matter (cell bodies which process information in the brain) leading to constant forgetfulness.

Other Articles of Interest

The Best Children’s Multivitamins
The Best and Worst Multivitamins and How to Design Your Own

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737 Comments

  1. Marty

    Hi Alex;
    Regarding the Seeking Health product, I believe you have the statement about iron and copper reversed. It has very little copper at 0.75 mg per serving (8 pills) and no iron.

    Thanks again for the great work!

    Reply
    • Alex Swanson M.S.

      Hi Marty,

      The product I have listed here is actually the Optimal Prenatal Powder, which differs slightly from the Optimal Prenatal capsules. The powder does not contain any copper and has 4mg of iron. You are correct about the capsules having no iron and 0.75mg of copper.

      Reply
      • Maria

        Hi Alex!

        What is your opinion about seeking health optimal prenatal 240 caps? I take this prenatal because I have an optimal level of iron and I do not need extra more.

        Reply
        • Alex Swanson M.S.

          Hi Maria,

          I think this is an okay formula if you need stronger prenatal, but eight capsules is a lot to take daily.

          Reply
      • Samoa saidi

        Hi there
        Thank you so much for the information you provided on prenatal supplements !!!
        I am 51 and I know I am old however I am doing some fertility treatments and I was wondering what is the best prenatal vitamins and supplements would you recommend for me and If I have to have a personal consultation with you I would and I don’t mind if I have to pay !! This means a lot for me !!
        Thank you for all you do and for helping us as woman !!
        Samia

        Reply
        • Alex Swanson

          Hi Samia,

          You are very welcome! I’m happy to hear the information is helpful for you. I actually stopped doing consultations in 2017, so I’m happy to help give recommendations here. Recently, I did some research on IVF that I haven’t released yet that may be helpful and could apply to other types of treatments as well. I’ll share some of the highlights.

          -In a study in Northern China, lower zinc concentrations were associated with a 66% increased risk of IVF failure.

          -Optimizing homocysteine levels (not too high or too low) through folate, B6, and B12 has been shown to improve pregnancy outcomes in IVF.

          -Higher ALA and DHA levels were related to a positive income in women undergoing IVF.

          -A diet with a foundation of fish, legumes, vegetables, and low in carbohydrates was linearly related with red blood cell folate and vitamin B6 in blood and follicular fluid, with a 40% increase in the chance of pregnancy by IVF.

          So for you, the top prenatals and DHA recommendations on this list apply for you as well.

          Reply
          • Samoa said

            Thank you so very much and I really appreciate your response !!!

          • Ak

            Hi
            Do you have any suggestions or have you written an article for the best post natal vitamins? I have used your very helpful information to choose my current prenatal but would also like to prepare for post birth. I was looking at the Naturelo post natal but i saw there was some concerns about fenugreek. So any advice you have would be helpful! Thanks!

          • Alex Swanson

            Hi Ak,

            I think the prenatal program can continue post-natal for 6 months since the requirements are still higher for recovery and if you are breastfeeding. Fenugreek is sometimes used to help milk production but isn’t a necessity in a formula.

      • Mal

        I’m happy I stumbled upon your article. I’m aware of most of the research your provided and have struggled to find a prenatal that doesn’t suck. Based on my diet and micronutrient needs, I’m going to try Naturelo or VitaminIQ. Appreciate you putting this together and hope it will be continuously updated

        Reply
        • Alex Swanson

          Hi Mal,

          You came to the right place! Yes, I update the article throughout the year as new research, formula updates or new prenatals come out. I actually just added a new product today.

          Reply
          • Mal

            Thank you! I’ve taken the Seeking Health essentials in the past but I’ve found if I take higher dosages of B12 (even in methylcobalmin/adenosylcobalmin form), my serum B12 will be very high. I’ve confirmed through numerous tests that I don’t have absorption issues. I eat a nutrient dense omnivorous diet including organ meats so my diet includes at least 3 times the prenatal rda for B12. I tried to obtain a recent COA from Naturelo but they will not provide. Should I consider that a red flag? Also, I’ve never heard of the form of copper that they use and was wondering your thoughts on it.

          • Alex Swanson

            Hi Mal,

            I agree with you regarding the B12 dose. It is the one thing I don’t like about it and I wish they would reduce it. I’m going to see if I can influence them to reduce the dose.

            Naturelo has new ownership now, and I didn’t realize they were not supplying the COA when requested. Do they have it available anywhere on their site?

          • Alex Swanson

            Regarding the copper form, this formula was completely redone just recently. That is copper attached to an amino acid chelate from rice protein, which is a safe form. I haven’t seen it written like that before either. Here is the full reference: “The term “Aminomin™” is Monarch Nutritional Laboratories’ proprietary term for its amino acid mineral complexes. Aminomin products contain a mineral component reacted with organic acids and with protein from rice to create an organo-metallic mineral compound. Some products may also contain mineral buffering and formulating agents which contribute to the stated elemental mineral content.

      • Emmy

        Hi,
        I live in Canada, thanks for everything. I was taking Centrum prenatal. I will stop. Someone recommend I should be taking USANA CellSentials (prenatal or regular) and USANA Biomega
        What about these products ?
        Thank you so much

        Reply
        • Alex Swanson

          Hi Emmy,

          The USANA prenatal uses both folic acid and cyanocobalamin, so I wouldn’t recommend that one. The Biomega product doesn’t appear to have anything special about it over other prenatal fish oil products, but I don’t see anything wrong with it. Naturelo and Megafood prenatals are both available in Canada if either one of those fits your needs.

          Reply
          • Emmy

            Thank you Alex, I really appreciate. So I will go for Megafood or Naturelo, but before I will check if it is suitable for people with severe allergies (seafood, nuts, peanut).

    • Antonette

      Hello and thank you SO MUCH for publishing this! I, along with many others here, appreciate your diligent attention to this matter. I took VitaminIQ throughout my pregnancy and Nordic Naturals DHA as you recommended and they were great. I see that you have said prenatals for 6 months postpartum while breastfeeding is acceptable, so I have continued. VitaminIQ is currently out of stock and I am still breastfeeding. I was only able to get Naturelo as my usual is yet to be restocked and I have 2 questions please:

      1. I am a bit unclear if Nordic Naturals DHA is acceptable to use with Naturelo because of a stipulation you made about the choline. Is Nordic Naturals DHA ok to take with Naturelo?

      2. I will try to breastfeed more than 6 months, possibly one year. Should I continue prenatals the entire time?

      Thank you so so much! You’re awesome!

      Reply
      • Alex Swanson

        Hi Antonette,

        Of course! I appreciate the appreciation! Great to hear you did well during your pregnancy.

        1) Yes, Nordic Naturals DHA is acceptable with Naturelo. You actually want omega-3s with choline supplementation to help negate the formation of a compound called TMAO.

        2) Yes, I think continuing your prenatal and fish oil for as long as you choose to breastfeed is ideal.

        You are very welcome!

        Reply
        • Elle

          Hi Alex! I’ve been reading your articles since 2018 and have had two healthy, easy, textbook pregnancies and unmedicated birth center births. I took naturelo for the first and then switched to vitaminIQ. I immediately noticed an improvement, but not an abatement, in first trimester nausea. I’m 5 months post partum and continue to take vitaminIQ prenatal. Nordic naturals DHA, coq10 (do you have a brand you recommend), seeking health vitamin D drops (for a total of 6800 iu to ensure it passes to baby through breastmilk), and recently vitaminIQ’s mommy brain for its choline. Prior, I was eating 2 pasture raised eggs or taking Solgar choline. Seeking health’s vitamin D drops are not available. Should I take their D3/K2 drops instead? Each drop is only 500 iu. Would that be too much k2? What are your thoughts on vitaminIQ’s mommy brain as a choline source? Should I be taking a mag/cal supplement? If so, which one? I occasionally drink gerolsteiner, and I believe my water source is fluoridated. Thanks!!

          Reply
          • Alex Swanson

            Hi Elle,

            I’m so happy to hear you had two healthy, easy, textbook pregnancies! Wonderful news. The only natural addition that I’ve seen effective for nausea during the first trimester is extra B6.

            For CoQ10, Jarrow Q-Absorb has been shown to have superior absorption levels.

            I would stick with the vitamin D instead of the D/K2 combo. There are other brands for vitamin D that are good. Thorne Liquid D3 or Jarrow Vitamim D3 capsules.

            I think Mommy Brain is an excellent product.

            Whether or not you need more calcium/magnesium will depend on your diet and any signs of suboptimal amounts. If so, I would go with a 2:1 calcium to magnesium ratio to help refill your calcium levels. Pure Encapsulations 2:1 is one good example.

          • Elle

            Alex, thanks so much for your response. I switched my CoQ10 to the Jarrow and D3 to Thorne, as you suggested. I’ve had my magnesium level tested during pregnancy, and it came back within normal levels. I’ve read, though, that blood levels can’t tell whether your magnesium is at optimal levels bc your body will keep blood levels constant. How can I tell if I am low on magnesium? I’m also interested in a comment posted by you that connected choline supplementation to negatively affected mood. Can you tell me more about that and how I can pinpoint if choline supplementation is causing poor mood? The Mommy Brain specifically markets itself as a mood booster, so I’m surprised to see it could be doing the opposite. Thanks so much for your work!

          • Alex Swanson

            Hi Elle,

            You are right, it is difficult to tell with magnesium unless intracellular tests are done, also known as a Magnesium RBC test. In regards to signs you are low in magnesium, one of the most common signs includes calf cramps at night. Other signs can be low energy, tight muscles, headaches, and problems sleeping.

            Regarding choline supplementation, I only have anecdotal evidence as I’ve never seen anything published helping explain this. But I’ve seen choline supplementation cause similar issues that methylfolate can cause in some people. While methylfolate can help anxiety, some people may experience anxiety. When they switch to folinic acid (another type of folate), they feel fine. I’ve seen a few people report they feel “amped up” with isolated choline supplementation. Methylfolate and choline are high methyl donors, and it could be that certain people are more sensitive to excess methyl groups. I also think that the synergy of choline and omega-3’s are important, so there could be something there too. Mommy Brain contains choline and DHA, making it a balanced formulation.

  2. Melanie

    Alex, when will the Naturelo Prenatal be available? Thanks for your excellent articles on the best and worst vitamins. Very helpful!

    Reply
    • Alex Swanson M.S.

      Hi Melanie,

      The Naturelo Prenatal was slated for December 15th, but it is now delayed until January 4th. They reached out to me for my opinion of their formula and I offered ways they could improve it. They decided to make those changes, so that’s why the release date got pushed later.

      Reply
      • Alla

        Hi there

        I’m looking for a post natal multivitamin. I’m currently nursing too. I have a 6m old. I’ve been using my prenatal vitamin so far but feel the levels are wrong and looking for a natural organic based one. Would you have any suggestions? Thank you!

        Reply
    • Debra

      Do you know if vitamin iq tests for heavy metals?

      Reply
      • Alex Swanson

        Hi Debra,

        Yes, they do. You can contact them to get their latest COA batch to see the results.

        Reply
        • Debra

          Thank you for your response! Do you think Rosita cod liver and vitamin iq prenatal would be a good pair?

          I follow a lot of natural drs. And I’m surprised people never talk about vitamin iq. Everyone talks about seeking health. This article is very thorough and helpful though.

          Reply
          • Alex Swanson

            Hi Debra,

            Yes, I do think it is a good combination.

            Vitamin IQ is less known than Seeking Health. I try to find smaller companies that are putting more energy and funding into formulation, testing, and raw materials that cost more to create but typically means less is spent on marketing. I’ve watched many large companies cut costs and make very poor formulations, but everyone has heard of them.

            I’m very familiar with Seeking Health and Dr. Lynch, and I’ve attended a few conferences for practitioners. In my opinion, the formulations are created more for people who are sick and struggling, and functional medicine doctors have a higher percentage of these patients that require stronger formulas. For people who are generally healthy, these formulations may not be a fit and can be too strong.

            I’m glad you found the article useful and let me know if there is anything else I can answer.

      • Sabrina Cugliari

        Hi Alex,

        I have gone back to this page time and time again in the last few weeks since I am in search of the best prenatal available here in Canada. Thank you for all of the info. I see that you reviewed SAP by NFH in the comments – this is what I’m currently leaning towards and will add the additional supplementation you recommend however I was wondering if you’ve ever looked into the prenatal by the Care Of company? I took this with my first along with calcium, magnesium, fish oil and Coq10.

        Reply
        • Alex Swanson

          Hi Sabrina,

          You are very welcome! I took at look at Care of Company, and my opinion is that the majority of the dosages are way too low for pregnancy. The “other ingredients” would also make me want to see their 3rd party heavy metal testing results.

          Reply
  3. marty

    Hi Alex;
    The Naturelo Prenatal is now listed on their webpage. Be great to get your assessment of it and any additions that may compliment the formula (e.g. omega 3, more choline, more vitamin D3 etc.).

    thanks,
    Marty

    Reply
    • Alex Swanson M.S.

      Hi Marty,

      Yes, I’ve been a little behind lately due to multiple projects. I plan on completing the analysis on the Naturelo Prenatal this week.

      Reply
      • Renata

        Hello! Would you mind comparing seeking health prenatal (not the powder) with the naturello prenatal?! I just think that taking 8 capsules everyday its a little bit to much regarding that i still have to take some other vitamins suck as dna and probiotics!

        Reply
        • Alex Swanson M.S.

          Hi Renata,

          The Seeking Health Prenatal capsules have certain vitamins and minerals that are much higher than the Naturelo prenatal. Some of these may be unnecessarily high. My opinion is that the 8 capsule dosage is too high, especially because you still need DHA. I think the Naturelo Prenatal combined with the Nordic Naturals Prenatal DHA is the best combination.

          Reply
    • Alex Swanson M.S.

      Hi Marty,

      I was able to update the article with the information about the Naturelo Prenatal last night. Cheers.

      Reply
  4. Alison

    I’ve already had my baby – he is 4 months old now. I took New Chapter Prefect prenatal all through my pregnancy (I notice those don’t come up in your reviews…I would be curious to hear how you would rate that company – theirs are the cultured variety). I switched to Seeking Health capsules just after my son was born, as I discovered Dr. Ben Lynch’s website and was very impressed with his research. I’m glad they got on your list. My question is – how long after giving birth would you recommend taking a prenatal? I’m almost out of my Seeking Health, and debating whether to keep purchasing prenatals or just go with a good multi. I’m still breastfeeding exclusively, and plan to do so for at least 2 years. Would you recommend a prenatal as long as I’m still breastfeeding? Thanks for your well researched articles!

    Reply
    • Alex Swanson M.S.

      Hi Alison,

      Yes, I would recommend using the prenatal until you are finished breastfeeding. You are very welcome. Glad you found the article and found it informative.

      Reply
      • Alex Swanson M.S.

        Regarding New Chapter Perfect Prenatal, the company was bought by Proctor and Gamble a few years back. If you look at the label, you will see some very cheap and poorly absorbed forms of vitamins used in the culture (magnesium oxide, zinc oxide, cyanocobalamin and folic acid and pyridoxine hydrochloride). So this isn’t one I would recommend.

        Reply
        • Alison

          Thanks Alex….that is good to know! Glad I switched. Thankfully I was also taking fermented cod liver oil, dessicated liver capsules plus a separate magnesium citrate supplement, so hopefully this provided some additional support. I ditched the extra folic acid after reading Dr Lynch and just upped my greens! I will go with the Naturelo one you reviewed above, it looks like the company has put much more thought into their quality.

          Reply
    • Alex Swanson M.S.

      Hi Dylan,

      It has 11 strains and 50 billion CFU for a good price. Looks good to me.

      Reply
      • Eli

        Hi Alex
        could you please recommend a good probiotic before pregnancy ?

        Thank You

        Reply
        • Alex Swanson M.S.

          Hi Eli,

          That is a great question. It would seem like a simple recommendation, but there is actually a lot of conflicting information regarding the use of probiotic supplements during pregnancy. This gave me a chance to review all the lastest “probiotics during pregnancy” research that came out in 2019 that I have now added to the article Best Probiotic and Prebiotic Supplements 2020.

          Here are my conclusions:

          If you have a healthy digestive system, I see no reason to supplement with probiotics and you should simply concentrate on fermented foods and prebiotics. Probiotic supplementation may actually disturb an already balanced system, but one exception may be Lactobacillus rhamnosus GR-1 (see below).

          If you are at risk for gestational diabetes, a formula containing Lactobacillus rhamnosus HN001 may reduce the risk.

          Those with an autoimmune disorder may benefit from probiotic supplementation and impact the child’s immune system in a positive way.

          Lactobacillus rhamnosus GR-1 may prevent preterm birth (caused by preeclampsia, UTI’s, other infections, intrauterine growth restriction or idiopathic spontaneous preterm labor). This one is likely the best preventative to take since antibiotics do not have a good track record for these issues. This can be found in Fem-dophilus by Jarrow.

          If eczema runs in the family, probiotic supplementation during pregnancy and infancy helps to prevent eczema in children, and a formula with both lactobacillus and bifidobacterium intervention has a better effect. In this case, I would recommend Jarro-Dophilus + FOS.

          Reply
    • Giselle

      Wondering where Needed falls into all of this.

      Reply
      • Alex Swanson

        Hi Giselle,

        Needed uses the correct forms of vitamins and minerals. I would put this one in the “strong formulation” category in regards to B2, B6, B12, selenium and zinc. The serving size is 8 capsules, and you will need to also add fish oil, possibly more calcium and possibly iron depending on your diet. Whether this formulation is right for you depends on if you need a strong formulation.

        Reply
  5. Cannelle

    Hi Alex,

    As I told you before I have been taking Front Runner’s baby’s best start prenatal for 3 months and I just found out I’m pregnant :)!!
    I just wanted to ask you do you know if they were tasted by a separate lab? I just want to make sure now that I’m pregnant I’m taking the best possible care.
    I am also taking Nordic Natural prenatal DHA separately.
    Thank you in advance!

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      Congratulations!! It is tested within their lab and is subject to FDA regulations, however, it is not tested by an independent third party.

      Reply
      • Tiffiny

        Just wondering if you’ve looked into Metagenics prenatal and what your thoughts were on them?

        Reply
        • Alex Swanson M.S.

          Hi Tiffiny,

          This was actually asked recently on another multivitamin article. Here is my response:

          My main criticism of Metagenics is that their formulations are often very strong and overpriced. For the prenatal, there is an inherent issue I have with the formulation. They use an aspartate complex for a few minerals like selenium, magnesium and molybdenum. I talked about this concern on the Best Electrolyte Drinks article regarding the product Ultima, and this concern was confirmed by a reader who’s child was using it daily. Essentially, when glutamic acid or aspartic acid are not protein-bound, it raises levels of glutamate and aspartate in the body. This may be an issue for those sensitive to excitatory effects.

          I would also prefer the P-5-P form of B6 used instead of pyridoxine hydrochloride and the dose of folate, biotin and B12 reduced.

          Reply
          • karen

            I am debating between xymogenics and metagenics which one will you recommend thank you

          • Alex Swanson

            Hi Karen,

            Did you mean Xymogen? Xymogen and Metagenics prenatals are both in the strong formulation category, so I would only use one of these if there was an issue with absorption, deficiency and fertility. Even so, I don’t think either one is a good formula due to the very high amounts of vitamin E and B12. There’s no reason to add 33,333% of the B12 requirements in the Metagenics formula, even if it is methylcobalamin.

  6. Cannelle Mermet

    Thanks Alex, is megafood tested by a third party lab?

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      Yes, MegaFood has a third party verification of their products.

      Reply
  7. Cannelle Mermet

    I know you recommend them so obviously you believe in them but do you think it’s still ok to take even though they are not tested?

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      They followed up with me and clarified their first answer, and said it is tested within their own lab by a third party. They are a small company and I haven’t been given any indication that they are not holding high standards to testing their product.

      Reply
      • Cannelle

        Hi Alex,

        Thanks a lot for your answer. I also reached out and this was their answer:
        The lab provides in-house 3rd party testing for our supplements. The in-hourse labs are fully accredited and follow USP guidelines and are ISO certified.
        We have total confidence in the manufacturing lab as they produce exceptionally high supplements and worked with the FDA to create guidelines for all supplement manufacturers.
        I definitely feel confident now.
        Thanks again!

        Reply
  8. Elizabeth

    To supplement DHA, what fish oil would you recommend?

    Reply
    • Alex Swanson M.S.

      Hi Elizabeth,

      Nordic Naturals makes a good prenatal DHA.

      Reply
  9. Marg

    Hi,

    Great article, thank you for your honest advice. I must admit after spending hours online looking for something I am still very unsure what supplement would suit our situation.

    My husband (44) and I (37) have been trying to conceive for a few years, much to our disappointment it’s not happened naturally. Even though our tests have all came back normal. Our diagnosis ‘unexplained infertility’. We’ve currently started IVF, now day 8 of Buseraline (Down regulating shots). I also suffer with Superficial Endometriosis and gastric problems (IBS and I did have H Pylori). I tried antibiotics they didn’t agree so opted for an alternative route and stuck to a healthy balanced diet, which has helped. I’m not completely over it, but better than before. It’s all bearable, hopefully it stays like this as I can tolerate it.

    Quick question about prenatal supplements: I need to change from Pregnacare liquid to another. As it’s not agreeing with me. (I can’t swallow pills but ok with liquid or capsules dispersed in liquid). I eat a nutrient dense and healthy diet. Looking for a folate/whole food/possible dha has all key nutrients. Kind on the system. Can take 1/2 a day as opposed to 4+

    Are certain supplements that aren’t standard like Rosita cod liver oil, 5 HTP progesterone cream, vitex, etc wise to take for conception? I see lots of women taking all in ones while others take individual supplements.

    Apart from Naturelo, I have also seen the below.Which would be best given my circumstances?

    http://www.wildnutrition.com/assistant/healthy-fertility/food-grown-fertility-womens

    http://www.zitawest.com/product/vitafem/

    https://www.amazon.co.uk/dp/B01KGHLD52/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=23G6L0WCLFKZJ&coliid=I3I2W1LTISWOA1

    https://www.amazon.co.uk/dp/B00IOU0DJ6/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=23G6L0WCLFKZJ&coliid=I1IZP7W6XK9O0T

    Many thanks

    Reply
    • Alex Swanson M.S.

      Hi Marg,

      What to take to increase fertility really depends on what the women or man needs. For example, progesterone and Vitex are needed for women with low progesterone, while other women may need help with their thyroid for fertility.

      I have written a few articles on fertility that you can read here: http://nutritiongenome.com/how-nutrigenomics-can-help-infertility/
      http://nutritiongenome.com/mthfr-a1298c-pon1s-connection-infertility/

      1. Wild Nutrition: This one claims that the folic acid as naturally occurring folate. I would double check with the company on whether it is synthetic folic acid or folate like methylfolate. Folic acid is not natural. I’m impressed the formula uses cordyceps mushrooms. They do not classify the forms of each vitamin so it is hard for me to determine if they are using the right form of B12, zinc etc. From a first glance, this looks like the best one of the four if the folate is indeed natural and the correct forms of other vitamins and minerals are used.

      2. Zitawest: I’m not crazy about the additives like soy oil and corn starch. It also uses dl-alpha-tocopheral which is synthetic vitamin E. You want to avoid that form.

      3. Prenatal Assist: This uses zinc oxide, cyanocobalamin, and folic acid. All poor forms. Also only has 400IU of vitamin D.

      4. Prenatal Multi + DHA: Also uses zinc oxide, cyanocobalamin and has low vitamin D (400IU). It is better to purchase EPA and DHA fish oil as a separate product so you get the right dosage. This only has 27.3 mg of DHA which isn’t nearly enough.

      Reply
      • Marg

        Hi,

        Many thanks for your prompt response, I will definitely read your other related articles. The only other few things that I may consider taking along with my nutrient dense and balanced diet.

        Maca, L’Arginine,Coq10 ubiquinol,Royal jelly,Vitamin D, Omega 3,6,9, Folate,Aspirin
        Green smoothies ,Leafy greens powder, Raspberry leaf tea.

        Do you recommend my OH supplements too? This was found to have the most zinc (40mg), the most folic acid (800µg), the highest dose of the super-antioxidant Pine Bark Extract (100mg) as well as the highest dosages of both amino acids Arginine and Carnitine (500mg each) of superior Carnipure™ quality.
        http://www.amitamin.com/uk/shop/fertilsan-m.html/?___store=uk_en&acc=c20ad4d76fe97759aa27a0c99bff6710.

        In summary is what I’ve addded as extra ok/safe to use?
        You mention the DHA/EPA, which brand would you recommend?
        Which male supplements are top?
        I have contacted WN asking for an ingredients composition. I will probably hear back Monday. Will keep you posted.

        Reply
        • Alex Swanson M.S.

          Hi Marge,

          Definitely read the first article link, which goes into the research on some of those nutrients you have mentioned. That level of zinc is right at the threshold of the safe upper limit, so it isn’t something I would feel comfortable taking for an extended period of time. Along with diet, 15mg of zinc from supplementation is sufficient for most people with a healthy digestive system. The form of folate is still synthetic folic acid, which may block folate receptors for people with common variants in the MTHFR and DHFR genes (could affect fertility). Methylfolate is a better form that occurs in food.

          For EPA/DHA, I recommend the Nordic Naturals prenatal DHA. Take a look at the Nutrition Genome article I linked for the most important nutrients for male fertility.

          Reply
  10. Marg

    Hi,

    Many thanks. The link I sent previously was a supplement I saw for my husband to use. Would those levels of zinc & folic still apply?

    I’m still awaiting a reply from Wild Nutrition regarding the female supplement and its ingredient composition. I will forward to you just to double check it’s safe to use. Failing that I will order the Naturelo if it’s available in UK.

    Your advice has been very helpful, very much appreciated. Do you offer a service to work with couples regarding nutrition and pregnancy etc. If so I’d like to find out more.

    Reply
    • Alex Swanson M.S.

      Hi Marg,

      Yes, that would still apply for your husband.

      You are very welcome. Yes, my genetic nutrition practice is called Nutrition Genome. I have done infertility programs for couples by doing a nutrigenomic analysis, which helps you see where your vitamin, mineral or other compound needs may be higher for fertility (or sensitivities that may affect fertility). This helps you customize your nutrition/supplement plan based on your genetics and biochemistry. You can read more about it here: https://nutritiongenome.com/about/

      Reply
      • Marg

        Many thanks again. I have looked at the details and will look at firstly getting the 123 testing done then go from there. I’m over in the UK.

        Wild Nutrition have come back to me with the ingredient composition for their female and male fertility products. Would you mind taking a look to see if they still fall as a good one to use. They’ve told me to supplement with extra Bcomplex Vit D, Omega and magnesium and husband with Zinc and selenium.

        http://www.wildnutrition.com/womens-health/food-grown-fertility-womens
        http://www.wildnutrition.com/mens-health/food-grown-fertility-m

        Reply
        • Alex Swanson M.S.

          Hey Marg,

          Are these the same links as before? It looks like these are using the yeast/broth process like Garden of Life. The main question you want to ask for this product is if methylfolate and methylcobalamin are the forms of folate and B12 used.

          Reply
  11. Marg

    Ok I will have to contact them again. Looking at this it says
    Mineral enhanced yeast (no live yeast used). As for folate or B can’t see specifics other then naturally occurring folate. It’s all so vague which has got me thinking.

    Failing this I’ve no idea what other supplement is good or safe to use. All of the U.K. ones seem to have folic, not enough of one thing or too much of another. Synthetically processed with crap added.

    Naturelo are my only option. Hopefully they ship to UK.

    Leaves me asking what do I choose for my husband then?

    Reply
    • Alex Swanson M.S.

      Hi Marg,

      If you choose Naturelo he can use the Men’s multivitamin from them. They do ship to the UK. I have been searching for local alternatives in the UK, but I haven’t seen a viable prenatal option that I would recommend.

      Reply
      • Marg

        Great I will order them. Many thanks for your time. It’s been of great use. Your knowledge in this misty area is invaluable I will make sure to spread the word. As I’m sure there are many couples out there confused as to what to take at such an important time in their lives. Best wishes

        Reply
    • Stephanie Crocker

      Hi Alex!
      Have you ever heard of Parsley Prenatal? I would love love to hear your thoughts on that one. Thanks so much, this article is so helpful. Hope you are staying healthy.

      Reply
      • Alex Swanson M.S.

        Hi Stephanie,

        So far so good, thank you for asking. The Parsley Prenatal uses all the correct forms, and for the most part, nails a lot of the dosages correctly. My only criticism is that the B12 is too high (unless your B12 is low), and they haven’t corrected the biotin RDA from 300mcg to 30mcg for it to be 100%. I would also request a COA for their fish oil to ensure low heavy metals since tuna is included.

        Reply
  12. Cannelle Mermet

    Hi Alex,
    I am taking frontrunner Health with Nordics Natural DHA. Do you think I need to supplement with something else like vitamin D? If so which one do you recommend?
    I get sunlight daily walking around (I live in Tahiti).
    Thanks 🙂

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      No, I wouldn’t worry about vitamin D if you are in Tahiti! Those vitamin D guidelines are mainly for women who are deficient, in a climate without much sun or are not able to get outside enough. Make sure you are getting enough calcium and magnesium. I’m not sure if your water is higher in minerals there, but those are two important minerals that are needed in higher amounts.

      Reply
      • Cannelle

        Hi Alex,
        Ok thank you so much, I won’t be taking vitamin D then but I will definitely buy water with more calcium and magnesium 🙂
        Thank you for all your help!

        Reply
  13. Dianah

    Hi Alex, I’m switching prenatal vitamins and am trying to decide between Thorne Research Prenatal and Naturelo. Can you tell me why Thorne didn’t make your list? Naturelo is not a company I’m familiar with, but Thorne I am.

    Reply
    • Alex Swanson M.S.

      Hi Dianah,

      The Thorne Research Prenatal is a little high with the iron and methylfolate. It also has a reputation for digestive upset and nausea.

      Reply
  14. Cannelle Mermet

    Me again Alex sorry for all the questions. Frontrunner Health does not contain any Choline, is that a problem?
    I did order a bottle of Naturelo based on your recommendation to try it out. Is it fine to switch prenatal now? I’m 7 weeks pregnant.
    Finally I know they have an incredible range of vitamins but do they have 3rd party testing? I’m a little worried about trying a prenatal from a brand new company with no feedbacks from pregnant women.

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      I prefer you get choline from the diet if possible. If not, then supplementation becomes more important for choline. I see no issue switching Prenatals, but if the Frontrunner product is working for you, there may not be a need to switch. Naturelo currently does testing internally, but are moving to third party testing in the next few months. I reviewed their Certificate of Analysis and they reject any ingredients from suppliers that have detectable amounts of heavy metals.

      Reply
  15. Tina

    Hi Alex, I’m switching prenatals and I think I’m gonna go for the Naturelo ones, but I’m trying to find supplements for the other things you mentioned as well
    (You may require more vitamin D (check your levels early), dietary calcium, DHA from fish oil and dietary choline).

    So I have some questions…
    1. I checked Nordic Naturals Prenatal DHA, they contain 15IU Vitamin E. Would that combined with what’s in Naturelo (30IU) be to much?
    2. Would you suggest taking more Iron as well and which one?
    3. Would you suggest taking cod liver oil for vit A?
    4. Or could I just take cod liver oil and cover vit A and DHA with that?

    I hope all this makes sense.
    Thank you very much.

    Reply
    • Alex Swanson M.S.

      Hi Tina,

      1. No, I wouldn’t be concerned about 15IU. Potential issues appear to be over 400IU. The 30IU is a general target.
      2. Iron supplementation is dependent on your dietary iron intake and blood levels. I would check your bloodwork before supplementing with more iron. You want to avoid iron levels that are too low and too high.
      3/4. Cod liver oil does cover vitamin A and DHA. I think it is an excellent choice if your dietary vitamin A is low.

      Reply
      • Tina

        Hey Alex, thank you for the reply, very much appreciated. Do you perhaps have a suggestion for vitamins for my partner maybe? We have been trying to get pregnant for over a year with a miscarriage last May. So something basic I guess. Thanks.

        Reply
        • Alex Swanson M.S.

          Hi Tina,

          You are welcome. Yes, I would recommend the Naturelo Men’s multivitamin explained here.

          I also have written a fertility article on Nutrition Genome found here.

          Reply
          • Tina

            Thank you Alex. You are doing a really great job and making a difference in a lot of people’s lives.

          • Alex Swanson M.S.

            Hi Tina,

            I appreciate that, thank you! Let me know if you have any more questions.

  16. Charles

    Hi, Alex, thanks for your article and recommendations. I’m planning to take Naturelo Prenatal Whole Food Multivitamin for my wife, she’s pregnant. But after I’ve done some researches about Naturelo, I can only find it here and http://www.multivitaminguide.org, no results about it from FDA website. And it’s rated as Grade F on FakeSpot.
    After all this is for my wife and unborn baby, I don’t want them to take any risks by taking Naturelo. Can you please provide anything authoritative about Neturelo? Thanks.

    Reply
    • Alex Swanson M.S.

      Hi Charles,

      I had the same question when coming across FakeSpot and contacted the company. Apparently last year, Amazon got serious about fake reviews and now immediately delete any review that could possibly be fake. I can only comment on my own independent analysis of the Naturelo and the product. I have been in continuous contact with the company with a legion of questions – which they have given thoughtful and knowledgeable answers – found the forms of the vitamins and minerals to be highest based on quality and absorption, and verified their Certificate of Analysis. While I feel comfortable with the integrity of the product, there are other choices in this article that are also suitable. I would be much more concerned with the massive use of the often recommended One-A-Day and Centrum prenatal.

      Reply
      • Charles

        Thank you very much Alex! My wife is taking One-A-Day now, I wanted her to take better prenatal supplements. But if current one is good enough, I’ll let her keep using One-A-Day.

        Reply
        • Alex Swanson M.S.

          Hi Charles,

          I think there might have been some confusion. One-A-Day is on the worst list.

          Reply
  17. L Schober

    With regard to the Naturelo prenatal vitamin, is there a concern with lead levels since this is an algae based calcium? And, as far as the natural form of Niacin noted on their label; can you be more specific? Would that be considered Niacinamde, which is preferable over Niacin? If not, is this Niacin considered to be flush free? Thiamin is generally considered best if it is Benfotiamine. Is that what this is? Again, specifically naming what “natural” actually is would be helpful.

    Reply
    • Alex Swanson M.S.

      Hi L,

      Good question and I understand your concern. Let me explain why I do not see an issue. I reviewed the spec sheet of the algae based calcium and according to the formula details, 10% (or 35 mg) of the calcium comes from Aquamin and 90% comes from citrate-malate and ascorbate. 35 mg of Aquamin represents only 1.5% of the total volume of one serving of the Prenatal. For pregnant women, the U.S. FDA’s provisional total tolerable intake level for lead is 25 mcg (25.0ppm) daily. It is 75 mcg for regular adults. According to the spec sheet, there is 0.3 ppm of lead per milligram. Multiply 0.3 ppm by 35 mg and you get less than 1 mcg of lead per daily dose. Now factor in that calcium blocks lead uptake and vitamin C reduces blood lead levels. Another reason to get higher amounts of both during pregnancy since lead exposure is greater in our environment due to air and water pollution.

      Regarding the B-vitamins, I made the same suggestion to the company to use the forms instead of the word “natural.” If you look at their other multivitamins, they are listed there. The B-vitamins are made via fermentation. Niacin is niacinamide and thiamin is mononitrate.

      Reply
      • L Schober

        Thank you, Alex! I also reached out to them and here is a bit more info (their prompt reply to my questions, copy and pasted below, for everyone’s benefit):

        “Aquamin is sourced from algae harvested off the coast of Iceland and is processed in a facility in Ireland before being brought into the US. Since Ireland is part of the EU, they follow very stringent safety standards which are tougher than the ones here in the US.

        I am not sure why Mononitrate was chosen as the source of Thiamin. My guess is that Benfotiamine was more difficult to obtain, but I will send a request to our R&D manager to look into it further and consider it for future inclusion into our formula.

        I am not aware of any of our ingredients causing constipation, nausea or headache. The ingredients we use in the Prenatal multivitamin are the same as the ones we use in our Whole Food Multivitamin for Women and we have never had any similar complaints about that product.

        All our products come with a 30 day satisfaction guarantee so if your daughter experiences any side effects we can give you a full refund.”

        Also, they are doing third-party testing now and the results should be available within 2 weeks.

        I must comment that they do have prompt and efficient customer service!

        Reply
        • Alex Swanson M.S.

          Hi L,

          Thank you for including this information. Yes, they by far have the best customer service that I have seen for a supplement company.

          Reply
  18. Brittany

    Do you have any thoughts/comments on USANA prenatals/multivitamins?

    Reply
    • Alex Swanson M.S.

      Hi Brittany,

      The USANA prenatal (Prenatal CellSentials Vita-Antioxidant) I reviewed uses folic acid and cyanocobalamin, so this isn’t one I recommend. The same is true of the multivitamin.

      Reply
  19. Cannelle

    Hi Alex,
    I was wondering, I am lactose intolerant and therefore not eating any dairy. I am now 11 weeks pregnant, do you think I need to supplement for calcium?
    How much mineral water should I drink to make sure I am not calcium or magnesium efficient?
    Thank you so much,
    Cannelle

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      Our bones were very healthy before the introduction of dairy, so I wouldn’t worry about that. Fish with bones, dark leafy greens like collard greens, almonds, along with mineral water that is higher in calcium are the best sources. How much you need to drink or if you need to supplement would depend on how much calcium you are getting from your diet. If you are concerned you aren’t getting enough, you can definitely supplement with calcium and magnesium.

      Reply
  20. Cannelle

    Thanks Alex, I will try to eat a maximum of calcium and magnesium in my diet. If I don’t have enough which supplement would you recommend for calcium and magnesium?

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      If you want one with calcium and magnesium, Thorne Research Calcium-Magnesium Citramate 1:1 is a good product. Leg cramps and acid reflux in the second and third trimester are a sign you aren’t getting enough.

      Reply
  21. Jericka

    I’ve used the recommendations from your site to seek out a prenatal vitamin (even ones not on your list). Curious to know if you’ve seen the ACTIF brand and what your opinion is?
    Also, I have low B12 confirmed by a blood test. I do the monthly injections of 1ml of cyanocobalamin. What is your opinion of continuing those injections while trying to become pregnant or even during pregnancy? Thanks

    Reply
    • Alex Swanson M.S.

      Hi Jericka,

      I have seen the ACTIF brand. The prenatal is an interesting formula and I’m curious about the absorption of some of their forms of vitamins and minerals. I wouldn’t rely on D2 for vitamin D. D3 should be used. The EPA and DHA amount is not enough to cover prenatal needs.

      I think that injections of cyanocobalamin during pregnancy could be problematic based on the research stated in this article under B12. It would be better to find out why you have low B12 in the first place (deficiencies in folate, iron, calcium, lithium, poor gut bacteria, etc.). Figuring these things out is actually what nutrigenomic testing is for and could help you prevent any issues during pregnancy.

      Reply
  22. Nathalia

    Hello, I am originally from Brazil and have a 3 year old boy. Took prenatal vitamines while pregnant also a liquid vitamine for Iron supplementation. The brands were Bellybar Chewable Prenantals and Floradix, respectively. What is your opinion on those? My red blood count is low so I took Floradix on my own. Also, I rather liquid or chewable forms of vitamines. Thank you so much for all the info!

    Reply
    • Alex Swanson M.S.

      Hi Nathalia,

      The Bellybar Chewable Prenatal uses folic acid, cyanocobalamin, a poorly absorbed form of zinc called zinc oxide and is missing iodine(!), vitamin K, magnesium, and selenium.

      There is 27mg of iron pentacarbonyl in Bellybar, and it appears you are not absorbing it. Floradix is adding more cyanocobalamin along with the iron gluconate.

      You would be better off with a higher quality prenatal like Naturelo and an iron supplement without cyanocobalamin.

      Reply
      • Ally

        I searched, but I didn’t find a recommendation if you have one – what’s a good iron supplement?

        Reply
        • Alex Swanson M.S.

          Hi Ally,

          I recommend Iron Bisglycinate. I added it to this article along with a study supporting it.

          Reply
      • Nathalia Williams

        thank you.

        Reply
  23. ac

    Hello. I am split between taking Frontrunner’s prenatal and Naturelo prenatal. I have been trying to research for reviews and feedback on the Naturelo brand, but I haven’t really found any with the exception of Amazon. Being such a great product according to their ingredients, shouldn’t this be of concern? How can i make sure that if i choose to purchase this prenatal, that i will be receiving the stated value in their supplement facts? Also, what does “Natural” mean? Is it made with yeast? Then, in regards to Frontrunner’s brand, is their lack of Vitamin D, B6 and Zinc be of concern to me?

    Also, if i at times suffer from leg cramps, is there a specific testing i should have done by my dr. to make sure that i need additional supplements? And if i am Vitamin D deficient, having a result of 17, should i be consuming additional Vitamin D?

    As you can probably tell, I am new to this and would appreciate your feedback if possible. I am trying to conceive and I want to make sure that i take the best informed decision to make sure that i am taking the best possible supplement. Thanks in advance for your feedback.

    Reply
    • Alex Swanson M.S.

      Hi AC,

      All good questions. I’ll try my best to answer all of them in detail. The Naturelo prenatal product was just launched in January, so the reviews are just beginning to be posted. You can see the reviews of their other multivitamin products online as well. To find out if you are receiving the stated value in the supplement facts, you want to review a Certificate of Analysis (COA). Naturelo sent me their COA and each amount was verified. They also sent me an analysis showing exceedingly low heavy metal count. Natural often means a fermentation process from yeast, which is how B-vitamins are synthesized into a formula along with foods like broccoli that are rich in methylfolate. If you still have concerns, they have excellent customer service and transparency with their products.

      For Frontrunners, low vitamin D, B6, and zinc may be an issue depending on your diet and needs. Legs cramps are often a sign of low magnesium levels. The best testing, in my opinion, is nutrigenomic testing. This is done through Nutrition Genome. The analysis tells you where your highest vitamin and mineral needs and allows you to customize your diet and supplementation based on your individual needs. I think this incredible information to have for fertility and pregnancy, especially when folate and choline needs are much higher due to certain genetic variants.

      Vitamin D needs to be supplemented separately for people like yourself that are in the deficiency range. You may require 4,000IU daily to get in the healthy range.

      Reply
  24. Kelsey

    So the Naturelo prenatal does have yeast? Or not?

    I’m taking mega food baby and me 2 and it has s. Cerevisiae which is causing me some yeast issues, even though they say that isn’t possible. So I need something without yeast.

    Reply
    • Alex Swanson M.S.

      Hi Kelsey,

      Naturelo is yeast free. The B-vitamins are produced via fermentation of probiotics.

      Reply
  25. Samantha

    Do you have any suggestions for a choline supplement?

    I have a strong family history of schizophrenia and I’m trying to find a way to supplement my choline intake. I don’t like eggs and I’m a vegetarian. I’m hoping to force myself to eat eggs once I become pregnant but I’m nervous I won’t be able to eat enough of them. Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Samantha,

      Thorne Research and Seeking Health make a phosphatidylcholine product. If schizophrenia runs in the family, it is also important to avoid gluten during pregnancy. I would recommend reading my mental health article that goes more in-depth.

      Reply
      • Samantha

        Thank you so much for your help Alex! I will definitely look into both of the choline supplements you recommend. Have you heard anything about the product Nutrasal PhosChol? I was looking at that one because the dosage was higher & in the study referenced they used a high amount of choline. Cutting back on gluten will be a challenge but I’m definitely willing to try.

        Reply
        • Alex Swanson M.S.

          Hi Samantha,

          I haven’t heard of that one. It might be a little strong as one dose. If it affects your sleep then it is too strong for you.

          Reply
  26. Debora

    Thank you for this article. I’ve been taking Vitamin Code Raw Prenatal, but will be switching to Naturelo after hearing so many good things. Nonetheless, I am curious to know your thoughts on Vitamin Code Raw Prenatal.

    Reply
  27. Colleen

    Hello there, I’ve read recommendations to take prenatal vitamins months before trying to conceive (some say 3 months). Base on your replies to other comments, I think I can safely assume that you believe that there’s value doing so too. Wanted to find out if you think there’s a need to start with DHA supplements early on as well or can that be left to after being pregnant? Also, I was reading up on Labdoor’s review of Nordic Natural Prenatals DHA (https://labdoor.com/review/nordic-naturals-prenatal-dha) and their review is that while the product met all purity standards, it saw EPA measure at 87.78% off its label claim. I then went to their rankings of other fish oils (https://labdoor.com/rankings/fish-oil), would you recommend using other brands that have a better measure of its label claim? Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Colleen,

      Yes, I would start taking fish oil before getting pregnant. Regarding the Labdoor analysis, I contacted Nordic Naturals. They said that every batch has a COA and is tested by a third party. Labeling laws allow a deviation of 10% less or more, however, many companies aim for approximately 3%. For this analysis, Labdoor did not specify the lot number and give any references regarding the testing. Nordic Naturals said that they would be happy to show the COA and third party testing for verification of the amounts if you provide them the lot number of the product.

      Just a few years ago, the Nordic Natural Prenatal had 90mg of EPA and 450mg of DHA, and now has 205mg of EPA and 480mg of DHA. If you look at other DHA products on that Labdoor list, you will see the DHA often falls in the mid-200mg range of DHA. I prefer a product to be in the 400mg range of DHA for pregnancy, and I have always found Nordic Naturals to have extremely high standards and a good reputation.

      Reply
      • Alex Swanson M.S.

        Hi Colleen,

        I just received a call from Nordic Naturals. They obtained the lot number of the product tested by Labdoor and said that the COA actually shows an EPA count of 101mg and a DHA count of 494mg. So the amounts actually exceeded the amount on the label. It sounds like Nordic Naturals legal team is now getting involved with Labdoor over their claim that the EPA is 87.78% off its label claim.

        Reply
        • AC

          Hello Alex, taking this into consideration, would you say that Nordic Naturals Prenatal DHA is safe for mom and baby to consume although the amounts exceed the amount on the label? I am unsure now and would appreciate your advice. Thanks.

          Reply
          • Alex Swanson M.S.

            Hi AC,

            That batch was from 2014 when the amounts were 90mg of EPA and 450mg of DHA on the label. Even so, I wouldn’t worry about that deviation. I had Nordic Naturals send me their March 2017 batch COA and the 205mg and 480mg on the label match with the final product. To give you a frame of reference of EPA and DHA levels in our diet, a 6 oz. portion of wild salmon contains 883 mg of EPA and 1,111 mg of DHA. So if you ate the recommended amount of fish a week (3x), you would get 3,333mg of DHA from wild salmon. If you took the prenatal of 480mg daily, you would get 3,360mg of DHA. Pretty comparable! Higher intake levels have been found in Japanese women during pregnancy without any signs of toxicity.

  28. Mari

    I am leaning towards the Naturelo after some extensive research, but I am hesitating because it’s so NEW. Do you think this is a valid concern? I just figure if it is JUST coming out there aren’t enough reviews or long term effects posted anywhere which makes me nervous..

    Reply
    • Alex Swanson M.S.

      Hi Mari,

      I understand your concern and I think track history is important. Then Women’s One a Day prenatal has been around for decades, but that doesn’t mean it’s a good formula. The Naturelo Whole Food Multivitamins contain the same ingredients as the Prenatal multi and they have over 400 positive reviews on Amazon since the release in 2013. I reached out regarding feedback on the prenatal so far because only about 1% of those who purchase a product leave a review. They said over 1500 woman have purchased the prenatal and have not reported any side effects to the best of their knowledge.

      The formulation, forms of vitamins and minerals, COA and heavy metal testing are important for any formula. They have sent me the COA and heavy metal testing, so I have verified it. However, your peace of mind is important and if you feel more comfortable with another formula on this list, that’s no problem. You have to choose what is best for you.

      Reply
  29. Kelsey

    I’ve been taking nordic natural prenatal dha. I didn’t start it until right after my son was born. He was born a month premature. I’m trying to get pregnant now again. I switched to Naturelo prenatal based on your review.

    I’m wondering if o should continue with nordic natural dha or switch to a cod liver oil? I’ve read cod liver oil can help prevent preterm birth and can also help boost the birth weight of babies.

    I don’t thinking stomach a liquid cod liver so would need a capsule. What do you think?

    Reply
    • Alex Swanson M.S.

      Hi Kelsey,

      Yes, cod liver oil can definitely be used, especially if you aren’t getting enough vitamin A. The cod liver oil I have listed is very palatable, but you could also use capsules.

      Reply
  30. Het

    I am 42, compound heterozygous for MTHFR, and six weeks pregnant. I have been taking the MegaFood Baby & Me 2 for the past four months. I have a history of iron deficiency, and slight vitamin D deficiency. Would you recommend supplementing the Baby & Me 2 with additional folate, iron or D? I started taking 400 mg of Solgar Folate in addition to the Baby & Me 2 a few days ago, and was taking the MegaFood Vitamin D prior to finding out that I was pregnant. Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Het,

      Baby & Me 2 only has 600IU of vitamin D and if you are potentially low, higher amounts are required. Iron is hard for me to determine without knowing your current level. I would look at your iron levels (and your vitamin D) with your doctor to determine appropriate supplementation. 600mcg of methylfolate in Baby & Me 2 is likely sufficient for the compound heterozygous MTHFR if you are eating your folate-rich greens, especially when combined with B2, B6, B12, and choline intake.

      Reply
    • Alex Swanson M.S.

      Hi Susan,

      Thorne just updated their Basic Prental formula at a very competitive price. I have received some feedback that their old formula led to some digestive upset and nausea. The new formula includes a blend of both folinic acid and methylfolate, something I think every formula should do. It has 45mg of iron bisglycinate, so it would be best for those that are low in iron. They also changed all the minerals to bisglycinate chelates, which was a smart move. I will consider adding this one to the best list.

      Reply
      • Taylor Temple

        Hi Alex!
        My wife was taking the Basic Thorne for two months. We’ve since stopped because I was worried about the autism study. Thorne has a ton of b12 and folate. Our midwife loved the Thorne prenatal and said she wasn’t worried.
        Should we get her levels tested to make sure things are not out of wack?
        Please help!

        Reply
        • Alex Swanson

          Hi Taylor,

          The autism study was looking at cyanocobalamin and synthetic folic acid, which are metabolized differently than methylcobalamin and methylfolate (found in the Thorne product). Other studies – like with breast cancer – have found that unmetabolized folic acid in the blood appears to be the primary issue. So while I’m less concerned with that formula due to the forms used, I still haven’t seen any evidence why the B12 has to be so high unless someone has very poor absorption issues. I don’t think it hurts to have B12 tested to make sure your wife is in a safe range.

          Reply
          • Taylor Temple

            Alex you are the best! Thank you for the quick response. Just a quick follow-up:

            -Should we also have folate or lithium levels tested?

            -Since we were only taking vitamin for 2 months is that better than for all 9?

            -If levels all look fine can I stop worrying?!

          • Alex Swanson

            Hey Taylor,

            Folate is tested through serum or as an RBC test. The RBC test is a more accurate indicator of folate levels over time. I think it is helpful to have this tested. Lithium is a trickier test. I wouldn’t say this is necessary unless B12 levels are really high.

            Whether or not it is better for 2 months or 9 months really depends on the compatibility of the prenatal with her body. If levels are normal and she feels good on it, then I wouldn’t worry.

          • Taylor Temple

            Thanks! I will ask to get those tested. I will reach out if anything if out of wack.

          • Alex Swanson

            Sounds good!

          • Taylor Temple

            Hi!
            Just a follow up. My wife had her folate and b12 levels tested and they were in the normal range. Big relief to say the least. For anyone else freaking out about high prenatal vitamin levels, we were taking the Basic Thorne Prenatal for approx. 2 months early in the pregnancy. We have since stopped and it’s been a few months since we’ve taken them. Our midwife said that the blood work looks great and she does not show any signs on holding onto/not metabolizing the vitamins.
            In fact, our midwife strongly encouraged us to keep taking the Thorne supplements. However, I was freaked out enough to switch to a different brand.
            Hope this helps anyone else going through this. I understand every body is different, but for us, the Thorne high dose of folate and b12 was not determinantal.
            🙂

          • Alex Swanson

            Hi Taylor,

            Thanks for the follow-up and feedback! That’s great to hear that everything is in range. I don’t believe the same concerns with methylcobalamin and methylfolate are warranted. In some people, the only symptom I have seen is anxiety. High doses of cyanocobalmin and folic acid – on the other hand – do appear to be an issue.

          • Taylor Temple

            Thx Alex! You are the man. 🙂

  31. Jaime

    Hi Alex, Thank you for all your comprehensive research. My wife is now 9 weeks pregnant with twins and was taking the Harmons brands prenatals and then the doctor prescribed (which also had all the bad stuff, how do they not read up on this?). I always like to research what we put in our bodies and I wish I started my research on this earlier. I can’t believe how hard it is to find a prenatal that has everything and the good forms of it all. No wonder we have so many health complications in this country, we start out by giving our children the crappiest prenatals right from birth. Anyway I could go on all day about that so I’ll get to the question. I found your page here and I am very much liking the Naturelo after an exhausting search. My questions is about the K2 in it. Above you mention woman shouldn’t take more than 65mg of K2 while pregnant and I also read k2 my not be good for pregnacy, so why does it have K2 and not K or K1, which it doesn’t have any of? Is there a difference? Thanks so much for all the ifo!

    Reply
    • Jaime

      I forgot to add her doctor told her to take extra folic acid. Do you recommend a certain brand for that? Thanks

      Reply
      • Alex Swanson M.S.

        Hi Jaime,

        Did your doctor specifically say folic acid? Methylfolate and folinic acid are the two forms of folate that should be used, not folic acid. See the section on folate in this article and why to avoid folic acid. If your doctor still thinks she should go over 800mcg of methylfolate, I would ask him or her about using folinic acid by Seeking Health. More prenatal formulas are beginning to combine folinic acid and methylfolate to address upstream and downstream folate metabolism for those with folate issues.

        Reply
        • Jaime

          Yes I have already instructed the wife to stop taking the folic acid until the Naturelo prenatals get here. That and the b12 have been my biggest concerns in a prenatal. I believe he said folic acid but seems some people use the term interchangeably even though I think it shouldnt be because obviously they are different. She unfortunately did buy folic acid, and like I said before I wish I had started this research earlier. But she is only 9 weeks so lucky its still early to switch. We will see him tomorrow and I am going to print out the Seeking Health supplement fact sheet and clear it with him. Thanks for all the help!
          Any other big concerns you would advise not yet mentioned in your research? I recently started paying more attention to the water she drinks as well and have found it all to be highly acidic so I ‘m getting a filtration system.

          Reply
    • Alex Swanson M.S.

      Hi Jaime,

      I agree and your experience – like many – was a motivational factor for writing this article.

      The optimal amount of K2 for pregnancy is still being determined, so the dosage is currently a moving target. Health professionals are now saying 100-200mcg is an optimal amount for supplementation. I think that 65-100mcg is appropriate depending on your dietary intake of K2.

      If you look at the amount of K2 in certain foods found here in the figure 4 table, you can see what an average amount would look like per day. I have not seen any evidence that K2 is bad for pregnancy unless there is a blood clotting disorder (Factor 5 Leiden). On the other side, those with irritable bowel disorder, cystic fibrosis, fat malabsorption issues or have taken antibiotics or blood thinners for an extended period of time are more likely to be vitamin K deficient.

      There is a difference between K1 and K2. K1 is found in many vegetables and is easy to get from your diet. K1 plays a major role in healthy blood clotting. K2 is a little harder to get depending on your diet and appears to play a role in teeth, cranial and skeletal formation. Current research has also looked at vitamin K2’s role in treating osteoporosis, cancer and preventing calcification of the arteries in adults. K1 is also produced by intestinal bacteria and converted to K2, but how much we obtain this way is up for debate. Based on the foods that are highest in K2 and the poor state of many people’s digestive systems, I would say suboptimal levels are likely for many people.

      Reply
  32. Jaime

    I wasn’t there when he told her so I only know what she said and unfortunately i started all this research after she started taking all the bad pills. But she is only 9 weeks so happy at least we are on the right track now. I will print out the seeking health supplement facts to show him and see what he says. I recently started looking at the water she is drinking an found that it is very acidic so i am getting a filtration system. Any other major suggestions you may have aside from what you have already included in your research above? Thanks for all the help

    Reply
    • Alex Swanson M.S.

      Hi Jaimie,

      I don’t have any other major suggestions. I have an article on Nutrition Genome regarding pregnancy that you may find interesting, especially regarding gut flora.

      Epigenetic Expression Before and During Pregnancy

      Reply
  33. Cannelle Mermet

    Hi Alex,
    Hope you’re well. A little update, I am now 25 weeks pregnant and I’ve been taking Nordic Naturals DHA and Front Runner’ s Baby Best Start prenatal since conception and I’ve had a very easy pregnancy so far. 10 days ago I switched to Naturelo based on your recommendation. 4 days ago I was hospitalized for too many contractions and put on IV for 56 hours. They are releasing me today because my cervix is closed and I have to rest (not bedrest but take it easy). I have a pretty small figure and they think it might be causing contractions. All my blood and urine test came back fine. My iron level are low and they gave me iron with folic acid at the hospital and I stopped taking my prenatal since I’ve been there. I think I will go back to taking Frontrunner (just because my body seemed to react very well) but I would like to take iron supplement not sure which one, I don’t want to keep taking the one from the hospital. Do you have any suggestions. Sorry for the long explanation. Thank you so much.
    Cannelle

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      I’m very sorry to hear that but I’m glad you are okay. There are numerous reasons why that could have occurred. The first thought that came to mind was a drop in progesterone, especially if you have a low percentage of body fat. But like I said, there are many possibilities that I’m sure your doctors have attempted to address. It sounds like you were doing great with Frontrunner and you have to do what’s best for your body.

      As for iron, I have Iron Bisglycinate by Thorne Research listed in this article as the best one. Let me know if you need anything else.

      Reply
  34. Cannelle Mermet

    Thank you so much Alex. Yes I started my pregnancy at 104 and I am now 114 pounds so maybe that’s it. Actually they did not give me any iron they say my iron is right at the limit but to keep taking my prenatals. I had a small yeast infecfion that they treated but I am still having them. Do you think taking magnesium can help with the contractions?

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      Magnesium may help with the contractions, but the hormones have to be functioning optimally as well.

      Reply
      • Cannelle

        Would you recommend I take the Thorne Magnesium and Calcium combo or Magnesium Citrate or Magnesium Citramate? Thank you Alex for all your help.

        Reply
        • Alex Swanson M.S.

          Hi Cannelle,

          I would recommend the Thorne 1:1 Calcium/Magnesium product for pregnancy.

          Reply
  35. Jessica Perez

    Hi Alex, I have researched Mykind Organic one a day prenatal supplements. I am concerned about them not being in capsule form for better absorption & having the correct amounts of each vitamin to be sure that I am not over dosing or under dosing…which could create any issues. I have been supplementing with pure natural forms of separate vitamins in the suggested amounts according to studies proving the harmful affects different dosages. What are your thoughts on this particular product? I am 29, planning to become pregnant, no proir children, & have rid my body of birth control for 10 months in preparation. I was married May 20th and am ready to get pregnant. Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Jessica,

      First, I want to say great job of being aware of taking the time to build your reserves before pregnancy. The Garden of Life myKind Organics is one of the only true 100% whole food multivitamins. My main concern is the level and form of zinc, which is poorly absorbed directly from plants to begin with. The same is true of the form of iron.

      Reply
      • Jessica Perez

        Thank you for your advise Alex. I will further research how to make up for those in a different formula. Would you say The Garden of Life Mykind (one a day) is comparable to your listed Naturelo prenatal? Mykind prenatal is Certified Organic Whole Food; Certified USDA Organic; Non-GMO Project Verified; Whole Foods From Organic Farms & that is important. I like that Garden of Life Mykind has a one a day bottle, but I would consider switching to your suggested prenal Naturelo because I can see how a three a day supplement can be beneficial…if the reasoning behind it is that your body better absorbs at lower doses several times throughout the day. What is your opinion in comparison of products to reap the full benefits?

        Reply
        • Alex Swanson M.S.

          Hi Jessica,

          I would say there are some similarities. If you choose the Mykind, be aware that you will need extra calcium, magnesium and potentially zinc. Yes, it is advantageous to spread out the dosage to maximize the absorption potential.

          Reply
  36. Justyna

    Hi Alex, I am currently using seeking health optimal prenatal capsules and am 10 weeks pregnant. I am also taking Nordic dha. However I find it hard to take 8 capsules daily and usually don’t get the full 8. I was thinking of trying Thera natal complete prenatal vitamin. Is this a good choice?

    Reply
    • Alex Swanson M.S.

      Hi Justyna,

      The Theralogix prenatal uses folic acid and cyanocobalamin, so it isn’t one I recommend. Is that the correct one?

      Reply
  37. Jess

    Hi Alex,
    I am considering the switch to Naturelo prenatal since they seem to have all of the right vitamins & nutrients needed for planning our pregnancy. However, my concern lies where the sources are labeled as natural whole food. I am concerned about insecticides & pesticides in the supplements since I haven’t seen any evidence of Naturelo being a USDA certified organic prenatal. I’ve have trouble finding an organic whole food prenatal with all of the needed vitamins, nutrients, or minerals with the amounts recommended or similar amounts. Do you have a certified organic recommendation similar to the amounts & vitamins listed in Naturelo?

    Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Jess,

      I am not aware of a USDA certified organic prenatal with a similar formula to Naturelo, otherwise, I would definitely list it. Many companies use third party testing for heavy metals, pesticides, and herbicides and do not go through the certification process because it increases the price of the formula to the consumer. MegaFood is a good example of doing extensive testing for pesticides and herbicides (but not certified organic) while being non-GMO certified and kosher certified. I think the best approach for you may be to use the Mykind Prenatal and make sure you are getting extra calcium, magnesium, and zinc to better complete the formula.

      Reply
  38. Het

    Hi, I am 9 weeks pregnant, a vegetarian and taking MegaFood’s Baby and Me 2. You don’t mention supplementing with DHA with the MegaFood prenatal. Do you recommend doing so? My doctor thought that I should take DHA if my prenatal does not have it. Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Het,

      In the beginning of paragraph under “Best Prenatal Vitamins,” I mention that each prenatal will need additional DHA. But you are right, I need to add a reminder to that product. So yes, definitely add DHA.

      Reply
      • Het

        Thanks! I appreciate the response!

        Reply
      • Stef

        Hi Alex,

        I’m worried about taking a fish oil, because of the mercury. Can you recommend a vegan prenatal dha/epa without carrageenan? I’m having the hardest time finding one.

        Reply
        • Alex Swanson M.S.

          Hi Stef,

          A good fish oil product will be tested by independent laboratories for mercury and other heavy metals and contaminants. The Nordic Naturals prenatal product I have listed is one of the most trusted brands for purity. The only vegan one I am familiar with is the Nordic Naturals product Algae Omega[amazon_link asins=”” template=”” marketplace=”” link_id=””], but it does contain carrageenan. I’m assuming this has something to do with the processing method that requires it as an additive.

          Reply
  39. Stephanie

    Hi Alex, I am wondering why Garden of Life Vitamin Code didn’t make your list? Thanks.

    Reply
    • Alex Swanson M.S.

      Hi Stephanie,

      Vitamin Code starts with USP vitamins – of which some are synthetically made – and given to yeast in a nutrient rich broth. The finished metabolized product qualifying as a “whole food vitamin” is debatable and there isn’t any research I am aware of that proves this to be advantageous for absorption. From my experience, Garden of Life isn’t as transparent as they should be with their formulations.

      Reply
  40. Shannon Cassar

    Since taking Naturelo prenatal, skin has cleared and I feel great (i am anemic) It does NOT make me constipated like all other vitamins. This is a capsule form vitamin. For some reason i’m so crazy about the smell of the capsule, lol– I love it. My (very very very picky) 6 year old takes the children chewable and my husband takes the men multivitamin. love love love!!!!!!!!

    Reply
    • Alex Swanson M.S.

      Hi Shannon,

      Glad to hear it!!

      Reply
  41. Alicia manalo

    Hi Alex, i’m so glad to read your article. can you tell me what you think about ACTIF ORGANIC PRENATAL WITH 25+ VITAMINS AND ORGANIC HERBS, NON-GMO? my daughter in law ask me to research her prenatal vitamins. thank you!

    Reply
    • Alex Swanson M.S.

      Hi Alica,

      The prenatal is an interesting formula and I’m curious about the absorption of some of the forms of vitamins and minerals, including the zinc and iron. Stability is also an issue for this type of process and companies should provide testing after a few months on the shelf. I wouldn’t rely on D2 for vitamin D. D3 should be used. The EPA and DHA amount are not enough to cover prenatal needs.

      Reply
    • Ashley Clace

      Hello, can you post or list the new label for the Naturelo prenatal, I want to make sure it is the same label as what I just purchased
      Thanks!

      Reply
      • Alex Swanson M.S.

        Hi Ashley,

        Thank you for the reminder! I have updated the article with Naturelo’s latest label.

        Reply
  42. Cannelle Mermet

    Hi Alex,
    What do you recommend for postpartum vitamins while breastfeeding?
    Thank you 🙂

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      I recommend continuing with your prenatal and fish oil while breastfeeding.

      Reply
  43. Cannelle Mermet

    Sounds good thank you Alex!

    Reply
  44. Abbie

    Hi Alex! Im 5 weeks pregnant and just ordered Prenatal Vitamins by NutriVital Supplements before reading this. They say they have Blessed thistle and Fenugreek . Ive done some research and it says not to take while pregnant? Is that the case? Im not going to take them since I have chosen to now go by your reconmmendations of the Naturelo and Nordic Natural DHA.

    Reply
    • Alex Swanson M.S.

      Hi Abbie,

      From what I’ve read, it appears both blessed thistle and fenugreek should be avoided during pregnancy.

      Reply
      • Abbie

        Thank you so much Alex! I’m so glad I found this site! It has helped me so much! I’m an over thinker and I just want to do the best for me and the baby. You have put me at ease! Cant thank you enough!

        Reply
        • Abbie

          Just curious.. Are the Naturelo low in heavy metals? Do they have no harmful additives and are pesticide and herbicide free.?

          Reply
          • Alex Swanson M.S.

            Hi Abbie,

            You are very welcome! Yes, they have been tested to be very low in heavy metals, zero harmful additives, and the pesticide/herbicide free confirmation is a separate test that I recommended Naturelo complete.

  45. Heidi O

    What’s your review on Melaleuca’s prenatal multivitamin?

    Reply
    • Alex Swanson M.S.

      Hi Heidi,

      The Melaleuca prenatal uses synthetic folic acid and cyanocobalamin for folate and B12, so it isn’t one I recommend.

      Reply
  46. Edi

    Hi! Very helpful article, thank you. What are your thoughts on Biotics Research Pre- Natal Packs? They seem to be a complete multivitamin and have EPA and DHA already. I live in Hawaii and I am not concerned about lower Vit D dosage and slightly lower fish Omega 3 than your recommendation. The only thing missing from the formula is Choline? Also, I found out that fish oil and other sources of Omega 3 have blood thinning properties, my platelets are already on the low side, which seems to be quite a common problem at different points of pregnancy. Do you think it is possible to intake too much fish oil (I eat fresh fish, seafood, fish roe and canned sardines or mackerels on regular bases). One can of sardines lists EPA at 1380mg and DHA 1720mg. I add salmon fish roe, because it seems to be an excellent source of Vit D it fat soluble form. Should I still supplement every day? Thinking to add Naturelo to alternate with Biotics on the days when I do consume a lot of fish oil. Would that make sense? And thank you for you encouragement to eat organ meats once a week!

    Reply
    • Alex Swanson M.S.

      Hi Edi,

      The Biotics Research Prenatal Pack looks pretty good. Based on your diet and location, I would agree that the lower vitamin D and DHA are not a problem for you. It is possible that you could have too much fish oil, especially with a higher seafood intake. I am so impressed you eat fish roe. That is also a source of choline. It is basically the perfect pregnancy food that not many people eat anymore. I’m not sure I could say with complete certainty what the best combination would be due to your platelets. I would check with your doctor, but my initial opinion would be that it may be best to alternate the fish oil supplement. And you are welcome regarding the organ meats! It sounds like you are spot on with the pregnancy diet.

      Reply
      • Edi

        Thank you Alex! Unfortunately, doctors I dealt with know very little about nutrition and supplements. I think women can benefit greatly from your article and other online resources. Good to know about choline in fish roe too!

        Reply
  47. Courtney

    Hi Alex, My question was out of all the prenatals you suggested what would be your top- most recommended? I think the first one you recommended I was going to order, so would I need to get the cod liver oil as well for sure?

    My other question would be if I have a 3 yr old who has been battling eczema for awhile, and I have done more research then I can comprehend on it, diets, creams, gut health, what would be your top probiotic, or kids vitamin for him? Since he is 3 can he have some of these that suggest 4 and up?

    I want to give him cod liver oil as I have heard it can help, is that ok, how much?

    When I ask questions about a more natural approach to my docs, they don’t really know or give a good suggestion?. Their answer is just steroids and harmful meds we have not seen help. I love your blog and reviews on these as I can’t handle anymore research, and don’t know what half of it means. Thank you for your help!
    P.s I am 6 weeks pregnant and had hypermises gravidarium last pregnancy which was horrendous, so I’m hoping that won’t start soon if you have any recommendations for the help of nausea.

    Reply
    • Alex Swanson M.S.

      Hi Courtney,

      The Naturelo Prenatal would be my first choice. You would need to get cod liver oil or fish oil because it doesn’t contain any EPA or DHA.

      My top probiotics picks can be found here: http://paleoedge.com/best-and-worst-probiotics/

      The BioKult Infantis is the one for babies and children. Eczema can tricky. It can be food allergies (dairy and wheat are common), chemicals in laundry detergents and body products (choose chemical free ones), poor gut flora, zinc deficiency and an omega-3 deficiency.

      I haven’t personally seen cod liver oil resolve eczema, so I couldn’t comment on that question. I have seen putting coconut oil on the eczema help clear it.

      For the hypermises gravidarium, make sure you are getting enough B6 in the P-5-P form. Higher levels may be needed than is provided by the prenatal, which where your doctor would need to step in. But I’ve seen B6 consistently prevent nausea.

      Reply
    • Alex Swanson M.S.

      Hi Courtney,

      I added a new children’s probiotic to the probiotic article for age 3 and up. It is called Pro-Kids.

      Reply
  48. Courtney

    Thanks for adding vitamins for kids under 4. That is very helpful!
    Also, you mentioned B6 being good for nausea. What type of pill form or supplement without all the added stuff would you recommend? I hate when I get stuff at even health stores there is so much I don’t want in me with the supplements or vitamins!
    I’m not sure what foods sound good depending on the day, and if I could keep anything down I would just try to eat B6 on foods, but since I prob need a pill form or powder, I would love your recommendation.
    Just curious what foods are high in B6 as well.?

    Thanks so much,

    Reply
    • Alex Swanson M.S.

      Hi Courtney,

      Your prenatal can serve as a source of P-5-P if it contains it. There are also isolated P-5-P products but I don’t have any particular recommendation for that one. Since I don’t know much about your health history, I can only say it is a suggestion to run by your doctor.

      It would be really interesting for you to do a Nutrition Genome Report and see if there are issues with your B6 metabolism.

      B6 foods include wild salmon, wild cod, avocados, pistachios, potatoes and fermented drinks.

      Reply
  49. rhojean babe maardencial

    hello alex, does WELLNESS ESSENTIALS safe to take during pregnancy???…. i just wanna know. i want the best and the safest prenatal vitamins… plase help

    Reply
    • rhojean babe maardencial

      i mean please help

      Reply
    • Alex Swanson M.S.

      Hi Rhojean,

      Wellness Essentials by Metagenics (if that is the one you are referring to) contains EGCG from two sources, which blocks the DHFR enzyme in the folate cycle. That could be a potential problem during pregnancy. Green coffee bean extract may also have caffeine. I can’t confirm this formula is safe or not during pregnancy, so I would ask Metagenics.

      Reply
  50. Jen

    Hi Alex, I’ve just come across your site and find the information to be so helpful. I’ve been on a search for the best Prenatal vitamins. I plan to get pregnant and I’ve been taking Pure Synergy Purenatal for the last month or so. I was especially interested in finding something made from organic Whole Foods. I am also taking Rositas virgin cod liver oil and Bio Kult probiotics. I would really love to get your thoughts on these brands and if you think that I’m taking far too much Vitamin A. It is very high in this prenatal compared to Naturelo. I may consider switching to Naturelo. Many thanks!

    Reply
    • Alex Swanson M.S.

      Hi Jen,

      Synergy is not very transparent when it comes to their vitamin and mineral formulations. The impression is that the vitamins and minerals are coming from organically grown fruits and vegetables, but they actually use a process like Garden of Life that feeds USP vitamins and minerals to yeast in a broth, then dehydrated fruit and vegetable powders are added. I am not aware of any research that shows this process to be superior for absorption and effectiveness, and I think they are deceiving many customers. A major challenge of dehydrated whole food supplements is stability because just like real food, once processed and left to sit, the vitamins degrade. There are also issues with absorption from certain types of minerals like iron and zinc, which are poorly absorbed from the plant kingdom.

      Bio Kult and Rosita’s Virgin Cod Liver oil are both excellent choices and ones I recommend here on various articles.

      Probiotics: http://paleoedge.com/best-and-worst-probiotics/

      Cod Liver Oil: http://paleoedge.com/how-to-make-your-own-multivitamin-with-food/

      Reply
  51. Nicholas Alexander

    Hi Alex, I am so happy I have found this article and Q and A section. There is mine field of information, often conflicting and often confusing! Your detailed replies and approach gives me great confidence. my gf is 6 weeks pregnant and is currently advised to take Vitrum prenatal with a supplementary folic/folate tablet. She has done a lot of independent research and wants a more natural vitamin/supplement course during her pregnancy and after. She has been recommended Natures Sunshine. My questions to you are these a) do you know anything about Vitrum Prenatal? b) and as to whether Natures Sushine are any good? After reading your detailed reviews and analysis I am heavily leaning towards Naturelo Prenatal Whole Food Multivitamin. I was just hoping you able to shed some light on the other two I have mentioned so I can talk to my gf as to why both are bad, and why not going in the direction of Natures Sunhine is also not recommended and for what reasons. If you have the time I would greatly appreciate a reply. Many thanks Nick

    Reply
    • Alex Swanson M.S.

      Hi Nick,

      Congrats! If the Vitrum label was correct that I found, it contains synthetic folic acid and cyanocobalamin. Same is true of Nature’s Sunshine. You want methylfolate or folinic acid and methylcobalamin. You want to aim for 800mcg of folate total, but not in the folic acid form. Also, Vitrum does not have iodine and Nature’s Sunshine only has 75mcg. You want to see at least 150mcg of iodine. Scroll to the iodine, folate, B12 section of this article and your girlfriend will see why these points are important.

      Reply
      • Nicholas Alexander

        Ty very much Alex for your reply! It’s very kind of you to take the time to reply to ev1. Very much appreciated. Ty again.

        Reply
        • Alex Swanson M.S.

          You’re welcome! Thanks for the ingredient list. Yes, I would find a different one.

          Reply
          • Nicholas Alexander

            hi Alex

            I commented earlier. Ty so much for earlier replies. My gf is now 4 months pregnant. She has been using the Naturelo Prenatal Whole Food Multivitamin recommended.

            Recently she has been encouraged to take a iodine supplement. Not due to any blood work, but more of a case of her doctor recommending to all pregnant women.

            Looking at the contents of Naturelo, i see dosage is 150micrograms, yet its generally accepted that 200-250 is good for pregnant women. ( sometimes even more).

            what do u consider to be a good /safe limit? Is Naturelo only 150 as you’d expect the ‘extra’ to be made up in dietary food sources?

            (i am finding out today what dosage the additional iodine supplement contains she is taking).

          • Alex Swanson M.S.

            Hi Nicholas,

            150mcg has been the standard for multivitamins and prenatal vitamins while factoring in dietary iodine. Your girlfriend’s daily dietary intake of iodine will depend mainly on her seaweed, seafood, and egg intake. I would agree that 200-250mcg is a good target for many during pregnancy as stated in the article. In terms of a safe upper limit, that has been set at 1,100mcg daily by NIH. In Japan, 1,000-3,000mcg is the daily intake. I’m not saying this as a recommendation for everyone to consume that much, but there are genetic and other dietary factors at play that helps determine optimal iodine intake per person.

  52. Nicholas Alexander

    ps: these seems to be the composition of Vitrum Prenatal: Vitrum Prenatal Forte forms, composition and dosages:

    Tablet, Film-Coated; Oral; Beta-Carotene 2500 IU; Calcium (Calcium Carbonate) 200 mg; Chromium (Chromium Chloride) 25 mcg; Copper (Copper Oxide) 2 mg; Folic Acid 0.8 mg; Iodine (Potassium Iodide) 0.15 mg; Iron (Ferrous Fumarate) 60 mg; Magnesium (Magnesium Oxide) 25 mg; Manganese (Manganese Sulfate) 5 mg; Molybdenum (Sodium Molybdate) 25 mcg; Selenium (Sodium Selenate) 20 mcg; Vitamin A (Retinol Acetate) 2500 IU; Vitamin B1 (Thiamine Mononitrate) 3 mg; Vitamin B12 (Cyanocobalamin) 12 mcg; Vitamin B2 (Riboflavin) 3.4 mg; Vitamin B3 (Nicotinamide) 20 mg; Vitamin B5 (Calcium Pantothenate) 10 mg; Vitamin B6 (Pyridoxine Hydrochloride) 10 mg; Vitamin C (Ascorbic Acid) 120 mg; Vitamin D3 (Cholecalciferol) 400 IU; Vitamin E (DL-Alpha Tocopherol Acetate) 30 IU; Vitamin H (Biotin) 30 mcg; Zinc (Zinc Oxide) 25 mg

    Reply
  53. Faiza

    Hi! Thank you so much for such valuable information. Have you heard of Metagenics Wellness Essentials Pregnancy? If so, what is your opinion on them? They are extremely pricy and Im looking for comparable vitamins at a lower cost point.

    Reply
    • Alex Swanson M.S.

      Hi Faiza,

      I think the Metagenics Wellness Essentials pregnancy formula would rank as “okay.” There are a lot of things they do right, including the choline addition and the right amount of DHA. They use a form of magnesium (oxide) where only 4% is absorbed. I’m not crazy about the aspartate forms of selenium and molybdenum because they are excitatory. The folate and B12 are on the high side, but the right form. This packet requires 7 supplements, which can be a lot to stomach while you are pregnant. However, if you are okay with this amount, I would be more inclined to make my own custom pack of all the best ones with the right forms and amounts of everything.

      Reply
  54. Kendra

    Hi Alex!

    What’s your opinion on Seeking Health Optimal Prenatal Vitamin?

    Reply
    • Alex Swanson M.S.

      Hi Kendra,

      It is listed at #4 at the bottom of the article.

      Reply
  55. Ruchi

    Hello Alex,
    I had Mthfr A1298C single mutation, also borderline Protein S deficiency. My mfm recommend to take baby aspirin while trying and lovenox during pregnancy. I also have Hyperthyroidism ( Graves disease). I am looking for a good prenatal that is suitable for me.
    I am worried about Vitamin K, iodine and selenium.
    Would you recommend me to take vitamin k while on blood thinner? Do you think Vitamin K2 is better for me than vitamin K1.
    In your opinion, which is best prenatal for me.
    Also do you recommend me to take DHA before pregnancy. Does it affect my thyroid. Any vegetarian or vegan dha supplement you recommend.
    Thank you so much.

    Reply
    • Alex Swanson M.S.

      Hi Ruchi,

      Sorry for the delay! It is my understanding that Lovenox does not have the same issue with vitamin K as the blood thinner Warfarin. I would double check with your doctor, but I don’t believe you have to be concerned with vitamin K1 or K2.

      Avoiding iodine and selenium is an issue during pregnancy due to the importance of both of them, especially iodine. The typical prenatal is going to have iodine and selenium. DHA shouldn’t negatively affect your thyroid. Yes, Nordic Naturals makes an algae-based DHA.

      This is a tough recommendation because it requires someone with access to your health history like your doctor. You will likely need to take separate products like a B-complex, vitamin D, fish oil, calcium/magnesium with trace minerals and potentially choline based on your diet if you want to avoid iodine and selenium in a supplement. I’m not aware of a prenatal that omits iodine and selenium that also is well formulated with the right forms of the B-vitamins.

      Reply
  56. Justyna

    Hi Alex do you know anything about Carlsons superior DHA ? It was recommended to me over Nordic naturals prenatal DHA …

    Reply
    • Alex Swanson M.S.

      Hi Justyna,

      I don’t see anything that would make Carlson’s better than Nordic Naturals. The Nordic Naturals product has a better EPA and DHA ratio, along with being a full spectrum oil containing the other omega’s.

      Reply
      • Justyna

        Thanks Alex. I was really upset to be walking out without my Nordic naturals.. I’ve been using them forever . I will be making a return. Thanks again!

        Reply
  57. Kate

    Hi Alex, I am new to the whole prenatal thing as my husband and I would like to start trying to get pregnant in the near future. A friend of mine recently recommended My Kind Organics Prenatal Whole Food Multivitamin. Are you familiar with this? Is so, what are your thoughts? I was considering the Megafood Baby and Me 2 but for some reason decided to try out her recommendation. It was only been a few days since I have been taking it and I can’t complain of any unwanted side effects however if there is a better one out there than I am willing to make the switch. Thank you for your help and feedback!

    Reply
    • Alex Swanson M.S.

      Hi Kate,

      The Garden of Life myKind Organics is one of the only true 100% whole food multivitamins. There are pros and cons to this one. The pro is that you are getting everything directly from organic plants. The con is that certain minerals in this form are harder to absorb (zinc and iron for example), and zinc in this product is also low. Another issue I have is the stability of the water-soluble B-vitamins, carotenoids, and vitamin C directly from plants. These are known to degrade post-harvest in fruits and vegetables, and it would be helpful if the company tested their products months after production for customers to know how much the amounts are changing. They did add methylcobalamin from yeast, so the B12 should be stable.

      Reply
  58. Kelly

    Aloha Alex,
    I just received an order of the Seeking Health Optimal Prenatala capsules bc I read so many great reviews. However, upon receipt it noticed that there is a Cal Prop 65 warning. While they emailed me the Certificate of Analysis with heavy metal levels. I don’t understand if these levels are the norm or if they’re exceptionally high. Do you know anything about this or have any guidelines. I obviously want the safest thing for our potential future baby. Mahalo and thanks!

    Reply
    • Alex Swanson M.S.

      Hi Kelly,

      Proposition 65 requires a warning notice on any product that provides 0.5 micrograms of lead daily. This is 12 times lower than the U.S. Food and Drug Administration. Lead is in our soil and water, and trace amounts are in the food we eat. So it is really challenging to know if the amount is really excessive according to Prop 65 when many fruits and vegetables would probably fail too. Thorne Research does a good job of explaining Prop 65: https://www.thorne.com/prop-65

      Reply
  59. Lya

    I’m preparing for pregnancy and trying to decide on a prenatal. Due to blood clotting factors I will need blood thinners during pregnancy, so I was advised to stay away from vitamin K (Naturelo even says to consult doctor if on blood thinners). I also have to stay away from yeast.
    So, looking for methylfolate and no yeast, no vitamin K, the Frontrunners seems to be my best choice. Would you agree? One concern I have about that one is that its iron content may be too much before I’m pregnant. What if I took just one capsule before pregnancy? (With some extra folate and Vitamin D maybe? Or what else?)
    I’m also planning on supplementing with the Nordic Naturals DHA (should that be started before pregnancy, too?) and probiotics. I’m currently taking Renew Life Ultimate Flora 50 billion. Is that fine during pregnancy as well, or do you have a different suggestion?
    Anything else you would supplement with?
    Thank you so much!

    Reply
    • Alex Swanson M.S.

      Hi Lya,

      Yes, I would agree that Frontrunners would be your best choice. You could take just once capsule before pregnancy because you are still getting 400mcg of methylfolate which is the right amount. Vitamin D, fish oil, vitamin C, choline-rich foods, and potentially magnesium based on your diet, location and needs would be the main ones to focus on. Yes, fish oil should be started before pregnancy.

      I’m not aware of any issues with probiotic supplementation during pregnancy, I think that one is a good choice. Here is a probiotic article in case you didn’t see it: https://thehealthbeat.com/best-and-worst-probiotics/

      Reply
      • Lya

        Thank you very much!

        Reply
      • Bob

        What ever happened to front runner brand? Is their product even legit ?

        Reply
        • Alex Swanson

          Hi Bob,

          I found out Frontrunners was actually a private label of the Douglas Labs prenatal. They are identical. Better prenatals have come along since then and the list has been updated.

          Reply
          • Bob

            Ok because my wife took front runner prenatal in 2017 , but she’s pregnant again now and I can’t find it and got worried when I couldn’t find any trace of the original front runner prenatal. Was it a good quality prenatal ? She’s also taken garden of life prenatal and pure encapsulation prenatal

          • Alex Swanson

            Hi Bob,

            There was nothing wrong with the quality of the prenatal. Atrium Innovations (acquired by Nestle) owns Douglas Labs, Garden of Life and Pure Encapsulations. It doesn’t look like the formula (Douglas Labs) has been updated. The FDA has also made new guidelines to prenatals, like 290mcg of iodine instead of 150mcg and 30mcg of biotin instead of 300mcg.

          • Bob

            What does private label of Douglas labs mean? Thank you.
            Was the front runner prenatal in 2017 third party tested?

          • Alex Swanson

            That means that another company just puts their label on the product. So it was the Douglas Labs product with the Frontrunners label. Yes, it was third party tested.

          • Bob

            Thank you very much you been really helpful

          • Bob

            Are the changes of biotin and iodine due to potential health issues?

          • Alex Swanson

            Hi Bob,

            For biotin, I believe the reason it changed from 300mcg to 30cmg was due to high doses of biotin (10-300mg) interfering with blood tests like TSH, vitamin D and troponin. The requirements for biotin are unknown, and it doesn’t appear to be clear why 300mcg was chosen in the first place. It was the standard 100% DV for every supplement. The 30mcg dose is what you would actually get from dietary sources. I don’t think multivitamins or prenatals were the problem with 300mcg. It was the isolated biotin supplements with giant doses.

            For iodine, the requirement was higher for pregnancy than previously thought which is why it was changed.

  60. Sean

    Hi Alex, i’m trying to find what would work for my wife for prenatal
    and while pregnant multivitamins.
    We take Tangy Tangerine 2.0 (have been taking it for a year) from
    Youngevity. Seems to work fine. What do you think of that product as a
    general multivitamin and as well as for pregnancy?

    Is there any vitamins and minerals that my wife shouldn’t take while pregnant?

    Thank you for your help. Really enjoyed your articles and learned a lot so far.

    Reply
    • Alex Swanson M.S.

      Hi Sean,

      Tangy Tangerine uses synthetic folic acid and cyanocobalamin. The B12 is really high and would be a concerning amount to me during pregnancy (see B12 section of this article). The iron is way too low for pregnancy. It is easy to be fooled by this one because they market their formulation like it is whole food vitamin, but actually, it is a regular multivitamin that is “synergized” by extracts.

      No, there isn’t necessarily a vitamin or mineral your wife shouldn’t take while pregnant, but there are certain forms you should avoid like folic acid and cyanocobalamin.

      You bet. Glad you are finding the information useful.

      Reply
  61. Paula

    Hi Alex,

    We are TTC and my OBG prescribed CitraNatal 90DHA which I haven’t started yet. What is your opinion on CitraNatal 90DHA?

    Thanks,
    Paula

    Reply
    • Alex Swanson M.S.

      Hi Paula,

      I don’t think very highly of it. It uses folic acid, zinc oxide, cupric oxide, synthetic vitamin E (dl-alpha-tocopherol), and is missing multiple vitamins and minerals. The DHA is also too low and contains caramel coloring.

      Reply
  62. Mary

    Hello, last pregnancy I had a subchotonic hemotoma. I am hetero for MTHFR A. I am considering naturelo prenatal however concerned with the choline, vit k, inositol and boron. Not sure if I have other blood clotting disorders. Can you say why those particular nutrients are vital and will they adversely affect a hemotoma if I have one again. We are ttc. Thanks.

    Reply
    • Alex Swanson M.S.

      Hi Mary,

      That is a challenging question for me to answer due to other variables and would require your doctor. If you scroll through the article, you will see why choline is vital and can be obtained by your diet. From that list, vitamin K is the only one that I’m aware of that is an issue with clotting problems. Inositol and boron aren’t necessarily essential for a prenatal and can be obtained by the diet.

      I would consider asking your doctor if the Frontrunners Prenatal is your best fit. It doesn’t have vitamin K, inositol, boron or choline. If you haven’t done so already, I was also consider getting tested for Factor V Leiden. This is found in the Nutrition Genome Report, which also helps you customize your nutrient needs and can be very useful for pregnancy.

      Reply
      • Mary

        Thank you,

        Could you tell me the difference between Douglas labs prenatal and front runners? Looks the same. I sent my doctor a message about the test.

        Reply
        • Alex Swanson M.S.

          Hi Mary,

          Sorry, I didn’t see your follow-up question. That is a great find. It looks like Frontrunners is actually a private label the Douglas Labs product. They are identical.

          Reply
          • Mary

            Thank you. I tested negative or in normal range for the factor V so I don’t have it. Should vitamin k be an issue for me then? Is boron going to be problematic due to it increasing cancer risks? Thanks.

          • Alex Swanson M.S.

            Hi Mary,

            That is good that Factor V came out normal. Your doctor would have to confirm whether or not K would be an issue because that is just one indicator of blood clots. Boron has been shown to reduce cancer risk, so I’m not sure which literature is showing an increased risk. This is a good research paper showing all the benefits of boron: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

  63. Evelyn

    Hello! I am currently taking the Naturelo prenatal along with it’s DHA pill (Naturelo brand as well). I noticed in your article that you mention the Nordic Naturals DHA pill. Would you recommend me switching to Nordic’s version, or would Naturelo’s brand be ok to stay with?

    Reply
    • Alex Swanson M.S.

      Hi Evelyn,

      From what I can tell, the product looks okay as a general fish oil supplement. I think Nordic Naturals is better for pregnancy due to the 480mg DHA content. If you buy the 180 capsule of Nordic Naturals, you are getting a 3 month supply versus a 2 month supply of Naturelo at the same dosage to meet the DHA requirement.

      Reply
  64. Shantelle

    Hi Alex,

    Thank you so very much for this article. Afters hours of reseaching prenatals online, this is exactly what I have been looking for. Its so hard to make the right decision for a good prenatal. I’m from the UK & its pretty difficult finding a decent wholefood prenatal that ships to the UK & isn’t extortionately priced. I will definitely consider naturelo prenatals but would like to know what you think of Cytoplan Pregna-Plan? This is a UK company but not quite sure how reputable their prenatals are.

    Also I will be taking blood thinners in my pregancy, would it be a concern for me to take Naturelo or Cytoplan Pregna-Plan? Your advice will be much appreicated. Thank you.

    Reply
    • Alex Swanson M.S.

      Hi Shantelle,

      I’m glad it helped! The Cytoplan Pregna-Plan looks like one of the better products I’ve seen in the UK. The iodine in it should be about twice their dose. The concern if you are taking blood thinners is vitamin K, which is in both Naturelo and Cytoplan Pregna-Plan. You will need to find a formula that does not contain vitamin K (like the Frontrunners product listed in this article).

      Reply
  65. Mary

    In regards to the boron question: this is what I was referring to. https://medlineplus.gov/druginfo/natural/894.html
    Look under safety concerns and that’s where it talks about the estrogen effects of it. That’s why I’m confused on it. Thanks

    Reply
    • Alex Swanson M.S.

      Hi Mary,

      Thanks for the link. This is in the “might” category and I wouldn’t be concerned about this at levels below 3mg as found in the diet. The risk likely occurs from high doses. Boron assists with numerous important functions.

      Reply
      • Mary

        One last question about this: if the prenatal has 1mg in them, and I eat a healthy diet, would that mean I’m getting too much? Thanks

        Reply
  66. Stevi James

    Have been taking the Seeking Health Optimal Prenatal Powder. Not sure why I didn’t see it before but, it states on the back the Cal Prop 65 warning… can cause birth defects and reproductive harm.
    What are your thoughts on that?
    I’m thinking about switching to something else. I have a hard time with prenatals that contain iron because I get enough through my diet. What would you suggest?
    Also, also… any thoughts on taking kefir during pregnancy?

    Reply
    • Alex Swanson M.S.

      Hi Stevi,

      I think the Prop 65 label has created a lot of confusion and does not accurately reflect safe heavy metal levels. Seeking Health did a good job explaining it here: http://resources.seekinghealth.com/california-proposition-65

      I don’t see any issue with drinking kefir during pregnancy.

      Reply
  67. Alla

    Hi there
    I’m looking for a post natal multivitamin. I’m currently nursing too. I have a 6m old. I’ve been using my prenatal vitamin so far but feel the levels are wrong and looking for a natural organic based one. Would you have any suggestions? Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Alla,

      Your post-natal can be the same as your prenatal and DHA. Which one are you currently using? Do you like any of the ones listed on this article?

      Reply
    • Lily

      Hi thank you so much for taking the time to provide this incredibly useful information! I am preparing my body for pregnancy and feel overwhelmed with all the information and choices I have no idea what is too much or too little. I was hoping to get bloodwork done to know where my baseline is but with the current situation it looks like it might be a while…What are your thoughts on the Smarty pants prenatal vitamin?

      https://shop.smartypantsvitamins.com/Organic–Prenatal-Formula/p/SPT-020806&c=SmartyPants@Adults

      I have a hard time taking pills and have a very sensitive stomach and the fact that these are gummies are really reassuring to me that I will be able to take these daily for the next year or more of my life. I also have SIBO which I am supposed to begin antibiotics for so I worry about some deficiencies I might have at the moment.
      And also was wondering what you think about Ora Oragnic prebiotic and probiotic powder? I was reading about certain probiotics increasing histamine levels in the gut which should be avoided in pregnancy. The Ora Organics contain only the probiotics that supposedly do not raise (or lower) histamine levels in the gut.
      https://shop.ora.organic/products/organic-probiotic-and-prebiotics-powder

      Reply
      • Alex Swanson M.S.

        Hi Lily,

        I appreciate that! I understand, it can definitely be overwhelming. In regards to Smarty Pants, it is very low in vitamin C, B1, B2, choline, selenium and zinc and is missing iron. Flaxseed oil goes rancid quickly, and due to genetic variations in ALA to EPA conversions, it shouldn’t take the place of animal-based omega-3’s during pregnancy.

        SIBO can put you at risk of malabsorption in the lower intestine, including B12, iron, and choline, so these really need to be adequate. Before I would go the probiotic route, I would first address the underlying causes of SIBO. Something you may want to consider asking your practitioner about is assisting stomach acid (low stomach acid is a problem with SIBO), and ensuring you are getting enough betaine and choline (betaine reduces choline requirements and is absorbed in the upper intestine, whereas choline is in the lower intestine).

        To get back to the multivitamin, another option is that you could always open the capsules and add it to some yogurt, smoothie, whatever you like.

        Reply
  68. Mom of four

    Hi. I took seeking health capsules in my previous pregnancy and am newly pregnant again. Came across this post in my search to see if there is anything better available. I just got my ferritin levels back and they were 250 (I have a history of high iron). In this case- would you suggest continuing with SH considering the no iron added?

    I also take NN parental dha, extra magnesium(jigsaw), d3, choline, zinc, as well as extra folinic/a and mb12 (due to personal levels and genetic testing- total from all = 1.8 mg folate per day with adequate b12 to avoid folate trap).

    Thanks for your help. Enjoyed your article. One of the most educated and factual I’ve read in a while.

    Reply
    • Alex Swanson M.S.

      Hi,

      It sounds like you have done your homework! I appreciate the feedback. Yes, I would agree SH is a good choice so you can avoid extra iron, and you have covered other areas as well.

      Reply
  69. Nicole

    I have hemochromatosis, meaning I have high blood iron levels, so I cannot take a prenatal vitamin with iron. I was taking the GNC prenatal vitamin without iron plus a DHA prenatal vitamin. I went to re-order more GNC prenatal vitamin without iron and now there is a warning that it cannot be sold in California due to Proposition 65. I have contacted GNC and no one can tell me which ingredient could potentially cause birth defects , which is concerning.
    So now I’m in search of a new prenatal vitamin without iron. I know that a lot of the gummy prenatal vitamins are low in iron but have retinal palmitate which I have read can cause broth defects and to avoid taking it while pregnant.
    What are your thoughts on this concern for retinyl palmitate? Do you have any suggestions for me for a new prenatal vitamin without iron?
    Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Nicole,

      Seeking Health did a good job explaining Prop 65 here: http://resources.seekinghealth.com/california-proposition-65

      You should be aware that the GNC prenatal uses folic acid and cyanocobalamin, which can be problematic as mentioned in this article.

      Issues with retinyl palmitate are currently debatable and most likely not an issue in small doses. See the vitamin A section at the beginning of this article. My thought is to play it safe by getting vitamin A from the diet or cod liver oil/wild salmon oil, and choosing carotenoids in prenatals. I don’t know of many prenatal vitamins that do not have any iron, so one option for you may be to get a multivitamin without iron and purchase another 400mcg of methylfolate. I have two multis listed here: https://thehealthbeat.com/best-worst-multi-vitamins-athletes/

      Reply
  70. Cara

    Hi Alex,
    I enjoyed reading your article. I am currently nursing still and continuing to take optimal prenatal (happy to see it made your list!); but cut it down to 1 pill/day (instead of 8). I loved taking these prenatals, but now I feel that there is an abundance of vitamins and I don’t think I need that much. I’m nervous to switch because they have agreed with me so well, but I have been looking for another good quality prenatal…I am leaning towards Naturelo..dosages look good, exactly what I was looking for, but do you think there is enough vit b 12 to avoid a folate trap? Should I take extra? And is there a concern that there is no folinic acid in Naturelo? Is it the same quality ingredients that seeking health uses? When they say natural, is supplement coming from food/plants? I am compound heterozygous MTHFR and I trusted Dr. Ben Lynch with all his recommendations, but now even only taking 1 pill/day my blood work is still off the charts with folate and vit b 12. It won’t come down!

    Reply
    • Alex Swanson M.S.

      Hi Sara,

      If your serum levels of folate and B12 are off the charts, you likely are not absorbing them. This can be an issue with gut health, transport, receptors, or you have more than you need and you are doing a good job with your diet. High circulating levels of B12 can be an issue for depleting lithium levels. The folate and B12 ratios in Naturelo more closely mimic our diet, whereas very high amounts of B12 do not. The “natural” claim is something I have reached out to Naturelo about because it really isn’t accurate. Many of their ingredients are from plants and are high-quality like Seeking Health, but the natural claim is a little ambiguous with some of the ingredients. It’s true that it does not contain folinic acid, and that is an advantage of Optimal. If you also have issues with your MTHFD1 gene for folinic acid, this could be an important distinction.

      I don’t know enough about your health history to make an informed recommendation, but one consideration to run by your practitioner would be to take a break from supplemental B’s and focus on B-vitamin rich food (a healthy gut from prebiotics and probiotics also produces B-vitamins) while supplementing with minerals, any other vitamins you need like vitamin D and fish oil. Then you can see if your serum levels normalize and make a decision for lower doses or cycling B’s.

      Reply
  71. kimberly

    Hi
    Thanks so much for your article. I was wondering your opinion on use pure encapsulation Nutrient 950 with K for a prenatal. They do not have iron, but overall they seem to have even more than the Naturelo prenatal.
    Also, If I do take the naturelo prenatal you said supplement with
    DHA, maybe vitamin D and maybe choline… but based on your dosage reccomendations, wouldn’t I also need to take
    1. More Vitamin C
    2. More magnesium and Calcium (which magnesium do you suggest? citrate or glycinate? I tried to click on the link to read the study with magnesium, but it no longer works.
    In summary, my questions are:
    1. what do you think of Pure Encapsulations Nutrient 950 with K as a prenatal
    2. Do I need more vitamin C and also magnesium and calcium if I take Naturelo prenatal
    3. Which form of magnesium do you suggest?

    Thanks again,
    Kimberly

    Reply
    • Alex Swanson M.S.

      Hi Kimberly,

      You are very welcome. As a prenatal, you want 800mcg of folate and the Pure Encapsulations Nutrient 950 only has 400mcg. Iodine is only 100mcg and you want a minimum 150mcg. The B12 is also unnecessarily high.

      1. Yes, you may require more vitamin C.
      2. More calcium and magnesium may be needed. Citrate is a good one for digestion, malate and glycinate are also good. Thorne Research makes a 1:1 calcium and magnesium citrate/malate product.

      Reply
  72. Cannelle Mermet

    Hi Alex,
    I gave birth to my baby boy 3 months ago and as you suggested I am still taking my Frontrunner prenatal as well as my Nordic Naturals DHA (I breastfeed him exclusively). I have been lactose intolerant for many years (gives me stomach cramps on the right side of my body) but since I gave birth I am extra sensitive to food. Eggs gave me nausea (never did before) and it seems like so many foods are bothering me now. Do you think there is any supplement I can take to help with this or I had my blood work done (everything was fine except for my ALT and AST that are elevated). I am seeing my doctor next week to go over the results but I was wondering if you had any clue.
    Thank you so much,
    Cannelle

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      Congrats! I feel like I’ve been with you on the whole journey. There is an alteration in chemistry after pregnancy, and certain sensitivities can arise. It may take some time to build your body back from a reserve standpoint. I’m not sure why your liver enzymes are elevated. There isn’t a supplement I would recommend, but you could make a detox salad with beets as a safe way to assist your liver. https://swansonhealthcenter.com/recipes/detox-salad/

      Reply
      • Cannelle MERMET

        Hi Alex,

        Thank you, he is a wonderful little boy and I ended up giving birth at almost 39 weeks despite all the contractions but on bedrest. You definitely have been, thank you for all your help and advices during this journey. I will keep reading all your wonderful articles 🙂
        Cannelle

        Reply
        • Cannelle MERMET

          Also I was wondering would doing your nutrition genome help me understand why I contracted so much during pregnancy and help me understand what to do to avoid it if I get pregnant again in the future?

          Reply
          • Alex Swanson M.S.

            Hi Cannelle,

            I think every woman would benefit from the Nutrition Genome analysis for before and during pregnancy. It can tell you some crucial information regarding your vitamin, mineral and compound needs that can vary by quite a bit. This benefits you and your baby’s development. It is possible you needed higher amounts of certain key nutrients.

  73. Charlotte

    Hi Alex I have the seeking health optimal prenatal chewable tablets. I have an under active thyroid due to hashimotos which I take medication for I know I am meant to be following a Palio diet and avoiding toxins and heavy metals. I also have low ferritin levels when they were last checked. Would you say this supplement is suitable or should I get the naturalo that came first on your site.
    Thank you for your help
    Charlotte

    Reply
    • Alex Swanson M.S.

      Hi Charlotte,

      I would say if the Seeking Health Prenatal chewable tablets are working for you, then it is a fine choice.

      Reply
      • Charlotte

        I started today! If you were me would you stick or change? I’m 6 wks pregnant
        Thanks again
        Charlotte

        Reply
  74. Maria

    Hi Alex, I am so thankful for you posting this article. I am hoping you can help me finally decide which prenatal to begin taking. We are hoping to begin trying in January. I am 33yo, just finished my oral contraceptive this month (been on it since 17yo) and no major health hx, (thankfully!) have been low in Vitamin D in past.
    I have narrowed it down between 4 prenatals.

    #1- Garden of Life (GOL) Organic Prenatal Multivitamin
    https://www.amazon.com/gp/product/B00K5NELR0/ref=ox_sc_act_title_1?smid=ATVPDKIKX0DER&th=1

    #2- GOL Vitamin Code Raw Prenatal
    https://www.amazon.com/gp/product/B005JAT3TU/ref=ox_sc_act_title_5?smid=ATVPDKIKX0DER&th=1

    #3- Naturelo Prenatal Can you explain the Folate ingredient used? It states (Folate [as Quatrefolic® (6S)-5-methyltetrahydrofolic acid, glucosamine salt] 800 mcg 200%) does that mean it is Folate derived from Folic Acid?? I am so confused with that.
    https://www.amazon.com/NATURELO-Prenatal-Whole-Food-Multivitamin/dp/B01M3Q83PG/ref=cm_cr_arp_d_product_top?ie=UTF8

    #4- Zahler Prenatal + DHA Multivitamin
    https://www.amazon.com/Zahler-Prenatal-Vitamins-Development-Certified/dp/B01KYBTSQQ/ref=as_li_ss_tl?s=hpc&ie=UTF8&qid=1503583096&sr=1-15&keywords=prenatal+dha&th=1&linkCode=sl1&tag=pregnpodca-20&linkId=a15cc12dbc819709d30d8c6b183eddc4

    I was also going to supplement Prenatals #1-3 with Nordic Naturals DHA, but was wondering your thoughts on their Strawberry flavored formula. It states “Natural Strawberry Flavor” on the list, is that safe for baby? I have heard of fish burps with DHA and was thinking I would rather burp up strawberries lol But if it unsafe, I will stick with the unflavored formula.
    https://www.amazon.com/gp/product/B016PAWE34/ref=ox_sc_act_title_13?smid=A2G7B63FOSFZJZ&th=1

    Thank you for your time!

    Reply
    • Alex Swanson M.S.

      Hi Maria,

      I think Naturelo or Zahler is the best choice. Due to being on oral contraceptives for 17 years, I would lean towards a stronger formulation like Zahler. Oral contraceptives deplete folate, vitamins B2, B6, B12, vitamin C and E, magnesium, selenium, and zinc. So you want to make sure you fill up these reserves again before pregnancy. The folate description is another name for l-methylfolate. Not derived from folic acid.

      The issue I have with MyKind is the zinc is way too low and is in a form that is hard to absorb. The iron form may be hard to absorb as well. It also contains zero choline and only 2mg of magnesium.

      Vitamin Code just uses synthetic vitamins and feed them to yeast. Not impressed.

      Natural flavors are always difficult to know exactly what they are. I lean to the side of caution and avoid them. Keeping the fish oil in the freezer and then taking them will prevent fish burps if that is an issue.

      Reply
      • Maria

        Alex,
        Thank you for your response! I was trying to find the website for Zahler, or Advance Nutrition, to find out more information on what/where their vitamins are derived from, but can’t find it. I was searching on Amazon and it appears Zahlers are derived from synthetic chemistry. Is that correct? Or do they use organic/plant based/natural ingredients like Naturelo?

        I was under the impression that synthetic vitamins, like Vitamin A, may cause birth defects and are infererior to those derived from natural sources.

        Thank you.

        Reply
        • Alex Swanson M.S.

          Hi Maria,

          Almost every multivitamin product is going to be a combination of naturally derived, bacterially derived or yeast derived, and synthetically derived. The important thing is to know which synthetic ones to avoid (like beta-carotene and vitamin E for example). I don’t know a lot about the Zahler company, so I can’t confirm all of their methods. It would be worth inquiring to get more details.

          I’m not aware of any evidence showing that retinyl palmitate (a form of synthetic A) at low levels may cause birth defects. You can see my findings at the beginning of this article for vitamin A research. I do, however, think that natural sources are superior.

          Reply
  75. Cannelle Mermet

    Hi Alex,

    Thank you I will definitely do it before trying to get pregnant again. Hopefully we will have some answers 🙂
    I know this is not the right article but I was wondering what probiotics, vitamin C and omega 3 would you recommend for my son. I heard those are all important for him to have when he gets his shots to limit side effects. He is already taking vitamin D as I am breastfeeding.
    Thank you so much.

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      I have a few probiotics listed for children at the bottom of this article.

      You can also use whole food vitamin C products with children since they don’t require adult dosages. Check out the one at the bottom of my here“>vitamin C article.

      Wiley’s Finest has some good children’s fish oil options.

      Reply
      • Cannelle BALDASSARI MERMET

        Thank you Alex for the info. Can I take the vitamin C on top of my prenatal while nursing? Could not find the article with recommendation for vitamin C for babies.
        Thank you again!

        Reply
        • Alex Swanson M.S.

          Hi Cannelle,

          The vitamin C guidelines remain the same as for prenatal. You can take it. Here is the vitamin C article, and the children’s recommendation is at the bottom.

          Reply
  76. Mel

    Hi Hi great article. what about vitabiotics prrgnacare max prental?

    Reply
    • Alex Swanson M.S.

      Hi Mel,

      Thanks. The Vitabiotics formula uses synthetic folic acid (Pteroylmonoglutamic Acid) and cyanocobalamin so I don’t recommend it.

      Reply
      • Mel

        hi Alex thanks for the reply. what about pure encapsulations prenatal nutrients? Just came across it.

        Thanks in advance

        Reply
        • Alex Swanson M.S.

          Hi Mel,

          Everything looks good except they blend folic acid in with methylfolate. They should be blending folinic acid with methylfolate.

          Reply
      • Mel

        also what your thoughts on the honest company prenatal?. i know you recommend naturelo but i am a bit sceptical as they have only recently started. i am wondering if there is enough time and evidence to show if they really work or dont.

        also i am ttc so i am looking for a prenatal. question
        1)can i take the nordic naturals prenatal dha all now b4 i get pregnant?
        2)can one use mthfr prenatal if they dont have the gene? will it have any side effects?

        Reply
  77. Cannelle Mermet

    Me again Alex 🙂 I was wondering if I can take a vitamin C supplement (the one you suggested) to boost my immune system while still taking my prenatal and breastfeeding? Also I could not find your recommendations for babies and vitamin C (the link you sent me is not working) and finally concerning probiotics would they help with my digestive issues due to lactose intolerance? If so do you suggest the seeking health one then?
    Thank you!!

    Reply
    • Alex Swanson M.S.

      Hi Cannelle,

      See my last comment for the vitamin C question. In regards to probiotics, they can help with digestive issues. The enzyme lactase is what helps with lactose, and in that case, you may want the dairy-free probiotics by Seeking Health.

      Reply
  78. Andreia

    Dear Alex,
    I’m trying to conceive and I’m glad I found your article/evaluation about prenatal vitamins. Thank you for providing great and non biased information for us. I have taken the Naturelo prenatal you recommended but I was doing some research about vegetable cellulose capsule and I have some concerns about the wood pulp material that are in general in this kind of capsule.

    I’m concerned about which kind of vegetable cellulose Naturelo uses since is more economical to use cellulose from wood by-products. Some cellulose can be from vegetables, but when a prenatal vitamin doesn’t list it in detail on the label we cannot be sure. I called Naturelo but they didn’t answer about their vegetable cellulose capsule by phone and I was asked to send an email. I emailed them but I had no answer.

    I’m looking for a prenatal that it is GMO-free, yeast free, soy (protein and oil) free, dairy free, gluten free, whole-food vitamin & organic without wood pulp ingredient in the capsule. It may be impossible, lol.
    Besides Naturelo, I found two products from Nutrigold and I’d like to know what you think of them as prenatal vitamin.
    1 – folate (http://www.nutrigold.com/Folate-Folic-Acid)
    It looks to be a good one because it has no harmful additives but I wrote to Nutrigold asking about the specific ingredients/sources, how is made their veggie capsule and which kind of rice flour they use in the Folate Gold. The response was: “Thank you for your interest in our Folate Gold product. The rice flour is simply USA-grown, white rice flour—this is naturally gluten-free and hypoallergenic. The veggie capsule is made from HPMC, a form of semi-synthetic cellulose.”
    I replied asking what is the semi-synthetic cellulose made up of, and their answer was: “The capsule shell is made from cellulose from wood pulp, but because it is processed, we consider it semi-synthetic…”.
    Im still learning and researching but can wood pulp/ semi-synthetic be included as an organic whole-food and non-GMO prenatal? Im confused, lol.
    2 – The other option is the Nutrigold prenatal (http://www.nutrigold.com/Whole-Food-Prenatal-Multivitamin)
    This prenatal listed in other ingredients organic veggie capsule (pullulan), organic rice concentrate. It seems there is no wood pulp / semi-synthetic, right? Would this one be a better option?

    I’d like to know your opinion. Which one would be a better [GMO-free, yeast free, soy (protein and oil) free, dairy free, gluten free, whole-food vitamin & organic] prenatal with the good amounts of vitamins & minerals, please?
    Thank you very much!
    Andy

    Reply
    • Alex Swanson M.S.

      Hi Andy,

      Sorry for the late reply! Your comment got buried and I had trouble finding it again. That is an excellent question regarding the type of cellulose used. Did you get an answer? I’m not sure what percentage of companies use the wood pulp vs. the actual veggie capsule since many of them probably order from the same source. It’s possible this could be included in a whole food product. Another reason why pure powders and liquids are advantageous.

      In regards to the Nutrigold Prenatal, my major issue with this product and products like MyKind is the low zinc dosage that is also in a hard to absorb from. Something that isn’t talked enough about is the zinc/copper imbalance that occurs in a lot of women due to the use of the copper IUD, oral contraceptives, low zinc and high copper intake (especially from a plant-based diet), etc. Zinc pushes down high copper levels while vitamin C helps chelate excess copper, and a proper balance is very important during pregnancy.

      Reply
      • Andy

        Alex,
        I really appreciate your work in providing non biased information. You mentioned the powder and liquid version of prenatal supplements. Id would like to know if there is any you can suggest that is: [GMO-free, yeast free, soy (protein and oil) free, dairy free, gluten free, whole-food vitamin & organic] prenatal with the good (desirable) amounts of vitamins & minerals, please.

        I’m disappointed with Nutrigold. I found out that they use synthetic or semi-synthetics (wood pulp). Their prenatal is made from pullulan but still have some fermented soy and synthetic products.
        Does Naturelo use K2 is from fermented soybeans or natto ? Can B12 be find in whole food or made naturally meaning by non-synthetic products? So far Natutrerlo has never replied to my emails 
        I’m afraid that it doesn’t exist a natural (meaning 100% organic whole food, non-synthetic), GMO-free, yeast free, soy (protein and oil) free, dairy free, gluten free, whole-food vitamin & organic] prenatal or folate. I’d like to know your thoughts about that.

        Thank you in advance

        Reply
        • Alex Swanson M.S.

          Hi Andy,

          Have you heard of the company Pranin’s Mom’s Purefood A-Z? I think this is as close as you are going to find, but you may not be happy with the vitamin and mineral profile. It is hard to get it to the exact specifications when working strictly with plants.

          Reply
          • Andy

            Thank you very much Alex,

            I read your evaluation of Naturelo prenatal and Id like to know if their K2 is from fermented soybeans and also if their B12 is made from synthetic products.

            Thanks a lot

  79. Ghada

    Dear Alex,

    What do you think of “Zahler Prenatal DHA, Premium Prenatal Multivitamin supplement for Mother and Child” as a prenatal vitamin?

    Reply
    • Alex Swanson M.S.

      Hi Ghada,

      I don’t know a lot about the Zahler company, but from what I can see I think it looks better than most. This is a higher potency prenatal.

      Reply
    • Andy

      Sorry for my poor grammar. The question was: Is Naturelo’s K2 from fermented soybeans or natto ?

      Reply
      • Alex Swanson M.S.

        Hi Andy,

        The K2 is from the bacteria Bacillus licheniformis, which is what allows it to be a soy free formula.

        Reply
      • Andy

        Thanks Alex,
        How about Naturelo B12 vitamin in their Prenatal, is it synthetic, please?

        Thank you

        Reply
        • Alex Swanson M.S.

          Hi Andy,

          I believe the methylcobalamin is synthesized via bacterial fermentation.

          Reply
  80. Cassidy

    Hi Alex,

    I am currently using the Megafood Baby&Me 2 prenatal you recommended. It is so great as I have zero nausea while taking it like I have had with many other brands (including Thornes basic prenatal). As it does not contain calcium or magnesium, do you think this is a good supplement to take as well during pregnancy? If so, should I take it at a different time than the prenatal vitamin to maximize absorption? You are very appreciated!

    https://www.amazon.ca/gp/aw/d/B00OZ9Z29G/ref=mp_s_a_1_6?ie=UTF8&qid=1516380331&sr=8-6&pi=AC_SX236_SY340_QL65&keywords=thorne+calcium&dpPl=1&dpID=515wCBmYl0L&ref=plSrch

    Reply
    • chayla

      Hi Alex, I enjoyed reading your article and appreciate all of the research and information. I am currently taking the seeking health optimal prenatal capsules. 8 is a lot to take in a day, I usually end up only taking 6 in a day. I have to be honest, I have loved the energy that I’ve had since taking these! Plus I tested positive for mthfr gene mutation so I feel like these are the best option for me. I am wondering about taking a dha supplement? If I was to take the Nordic naturals dha prenatal along with my seeking health capsules, would you recommend taking the full dose 8 capsules with the dha? Or would you recommend I continue to take only 6 or less? Also, I am currently 17 weeks pregnant, am I too late to start a dha supplement or can I safely start taking dha? Thank you

      Reply
      • Alex Swanson M.S.

        Hi Chayla,

        Glad you have enjoyed the research! Everyone is different, so your body’s response is the best indication of how compatible a prenatal supplement is for you. It is a stronger formula, so I see no issue with 6 capsules a day. The DHA intake doesn’t require you to take more. It’s not too late to start taking DHA, it is beneficial at all stages.

        Reply
      • Diane

        Hi , I would like to know what you think of Orthomolecular prenatal vitamins?

        Reply
        • Alex Swanson

          Hi Diane,

          This looks like a good product, thank you for bringing it to my attention. I would check your iron levels first to make sure you are not getting too much because it contains 30mg of iron. If you struggle to keep your iron levels up, this is a good thing, but you want to be careful about getting too much iron as well.

          Reply
    • Alex Swanson M.S.

      Hi Cassidy,

      Glad the Megafood Baby&Me 2 is working out! Yes, the Thorne calcium/magnesium is a good product, especially if you need extra vitamin C. Yes, you can take it at a different time to maximize absorption.

      Reply
  81. Ethan

    Hi Alex,

    I am trying to help my wife find a good calcium and magnesium supplement to take while she is pregnant as her prenatal does not contain any of either. I could not find the Thorne Research 1:1 calcium and magnesium citrate/malate product that you suggested on Amazon. She also doesn’t want to take the one by Thorne with the added vitamin C. We are wanting to purchase a product by a safe company that is tested for unwanted substances and that is as pure as possible. She thinks it will be a challenge to get the daily recommended dose of 1,000mg calcium and 400-600mg magnesium each day, so we are wanting to take a supplement that provides at least half of the recommended dose. Can you suggest a product other than the Thorne one that has at least 400-500mg of calcium citrate and 200-300mg magnesium citrate? I found this liquid product but have never heard of the brand Solgar. Can you speak to this brand at all? Also can you speak to the health of the non-medicinal ingredients? The other ingredients are: Filtered Water, Fructose, Citric Acid, Natural Flavors, Xanthan Gum, Carrageenan.

    http://m.solgar.com/SolgarProducts/Liquid-Calcium-Magnesium-Citrate-with-Vitamin-D3-Blueberry.htm#info

    Thank you

    Reply
    • Alex Swanson M.S.

      Hi Ethan,

      I wouldn’t recommend the Now formula because it uses poorly absorbed “oxide” forms, and it is too high in zinc to be combining with another product that contains zinc.

      The liquid formula listed has some undesirable additive ingredients that I wouldn’t risk during pregnancy.

      I checked with our resident Canadian, Marty, and he was stumped as well. The closest product is going to be the 1:1 product by Thorne Research available in Canada, and/or consuming Gerolsteiner mineral water.

      Reply
      • Ethan

        Thank you for your insights Alex. I appreciate you trying to find another calcium/magnesium supplement. The Gerolsteiner mineral water seems like a great option for an easy way to increase calcium and magnesium. I don’t know much about mineral water. Just double checking, are the other minerals in the water like sulphate (38mg), chloride (40mg), bicarbonate (1.816 mg), sodium (118mg) and potassium (11mg) all safe for pregnancy?

        Reply
        • Ethan

          I meant 1800mg of bicarbonate

          Reply
        • Alex Swanson M.S.

          Hi Ethan,

          Yes, mineral water is superior to tap water. Our drinking water should be rich in minerals. Yes, these minerals all safe for pregnancy. The bicarbonate and calcium help with acid reflux and indigestion that occurs during pregnancy. You can also let it go flat if you don’t like the carbonation.

          Reply
          • Ethan

            Awesome.
            Found this NFH cal-mag supplement in citrate forms. There la a bit of Vit D in it too. Do you know anything about this company?
            The other nonmedicinal ingredients are: vegetable magnesium stearate, a non GMO vegetable capsule of vegetable carbohydrate gum and purified water. And sunflower oil, corn starch (non GMO), and sucrose in small amounts for the manufacture of the vit D that’s added. The Calcium and magnesium amounts are a little bit higher than Thorn product. Do you think this makes it a superior supplement? I wanted to make sure all the non medicinal ingredients were safe in pregnancy.
            http://www.bmsresources.ca/nfh-cal-mag-sap-120-vegicaps/dp/3136

            Thanks again!

  82. Dr Tanzeela

    Thanks for such an informative article Alex Swanson. I just want to highlight an important issue regarding CAL PROP 65 warning labelled on seeking optimal health supplements. It’s very disappointing to read such a label with warning written that it contains a chemical known to cause birth defects and infertility on a prenatal or any multivitamin. I liked the seeking optimal health formula because it was the most comprehensive and used the best forms of vitamins but I have lost some faith in seeking optimal health multivitamins specially prenatal since I know their product has lead and cadmium.
    What do you say about that labelled CAL PROP warning on seeking optimal health multivitamins?

    Reply
    • Alex Swanson M.S.

      Hi Dr. Tanzeela,

      When Prop 65 first starting showing up on labels, I had the same reaction. While I think it is important to have stringent testing to ensure safe levels of heavy metals, Prop 65 doesn’t appear to give realistic values. When you review the levels of heavy metals in whole foods and what is actually considered safe compared to the levels set by Prop 65, it doesn’t appear that many foods would pass the test.

      Seeking Health did a good job of explaining it here: http://resources.seekinghealth.com/california-proposition-65

      Reply
  83. Tanzeela

    Hi Alex! I personally like seeking optimal health multivitamins because I find these to be very potent and high quality with most diverse variety of vitamins ,minerals, amino acids, herbs and organic vegetables ,fruits and superfood blends. But it’s very disappointing that Seeking Optimal Heath multivitamins now have CAL PROP 65 Warning labelled on all of its bottles including seeking optimal health prenatal chocolate powder which means they have cadmium and lead in a range not safe to human consumption specially in pregnancy. How a prenatal multivitamin supplement can have such a label written on it that this supplement contains a chemical known to the state of California to cause reproductive and birth defects?

    Please highlight about this issue. What do you say about CAL PROP warning labelled on seeking optimal health Prenatals?

    Reply
  84. Dr Tanzeela

    Thanks Alex for the prompt reply!

    It’s satisfying to know, if really, the amount of heavy metals found in our foods can exceed the amount found in multivitamins per serving.

    Though it’s always a difficult decision and almost impossible to know which supplements have least of these harmful substances. My second choice would be Naturallo multivitamins after seeking optimal health ones.

    Thanks again for sharing the informative link.

    Reply
  85. Kelly

    Hi Alex,
    It looks like Thorne has discontinued their Calcium-Magnesium Citramate 1:1. Is there another brand you’d recommend to take with the Naturelo Prenatals? What would you recommend for additional choline supplementation (I don’t eat eggs, which makes dietary supplementation difficult). Thanks so much!
    Kelly

    Reply
    • Alex Swanson M.S.

      Hi Kelly,

      Pure Encapsulations has a 1:1 calcium citrate/magnesium citrate product if you are looking for a similar formula. I still haven’t found a 2:1 calcium to magnesium product for pregnancy without extra vitamins or minerals in it. For choline, Thorne Research makes a phosphatidylcholine product and Seeking Health makes one called Optimal PC.

      Reply
      • Kelly

        It looks like Pure Encapsulations has a calcium magnesium malate in a 2:1 ratio. Is this much different than the citrate form?

        Reply
        • Alex Swanson M.S.

          Hi Kelly,

          Citrate and malate are very similar. I actually prefer the malate form.

          Reply
  86. Brooklyn

    Hi Alex, I am wondering if you can suggest a good Choline supplement to take with the Thorne Prenatal. I am allergic to eggs, soy, and Sunflower Seed, so the seeking health one is out as is eating eggs. I found this one from Nested Naturals do you know if this is a wise choice? It seems to be a good dose and 3rd party tested. Thanks for your time and suggestions.
    https://nestednaturals.com/supplement/choline-bitartrate-550mg/

    Reply
    • Alex Swanson M.S.

      Hi Brooklyn,

      Yes, that does make it difficult since all of the choline products are usually derived from soy or sunflower seeds. It looks like Choline Bitartrate is your best bet. I’m not familiar with that company, but from what I can tell, it is a fine product.

      Reply
  87. Laura

    Hi Alex,
    Thank you for the great article! I am 21 weeks pregnant and was on prescribed Zantean prenatals, but switched a few days ago to the Naturelo after reading your article and with the blessing of my doctor. The prescription prenatals were making me severely constipated. I’m hoping the Naturelos will help. However, as I was looking at the vitamin levels on the back of the Naturelo bottle, I noticed that many of the vitamins are at much higher concentrations today than the make up you provided in the article. Do you know if they went through a reformulation? I eat a diet high in fruits and vegetables and don’t want to over do it especially since some higher concentrations of vitamins could cause complications or defects.
    Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Laura,

      Glad you liked it! I just double checked the label on this article, Amazon and the Naturelo website, and they are all the same. Are you perhaps reviewing a different Naturelo product? This prenatal is probably the most conservative one in terms of amounts, with many prenatal supplements having much higher dosages.

      Reply
    • Alex Swanson M.S.

      Hi Li,

      This looks better than most. They are using the right form and amounts of the majority of vitamins and minerals. The only mistake they made was using zinc oxide and the pyridoxine hydrochloride form of B6 in an amount that is likely too low for many women.

      Reply
      • Li

        Thank you so much for your reply, Alex! You’ve given me hope ?

        Reply
  88. Florence

    Hello Alex,
    I am 2 month pregnant. If i am taking the naturelo prenatal together with the nordic dha, is extra folic acid intake necessary?

    Thank you.

    Reply
    • Alex Swanson M.S.

      Hi Florence,

      No, you do not need extra folate outside of the Naturelo prenatal. It actually looks like they made a change to their formula and went from 800mcg to 1,333mcg.

      Reply
      • Florence

        Yes it is 1333 mcg now. How do think about the increased content?

        Reply
        • Alex Swanson M.S.

          Hi Florence,

          It looks like the FDA has made some changes to how certain vitamin and mineral amounts are being labeled. Folate must be listed using the unit mcg DFE (Dietary Folate Equivalents). This is the amount of mcg folate ÷ 0.6 = [Amount in mcg DFE]. 800 mcg ÷ 0.6 = 1333 mcg DFE

          New labels of 800 mcg of folate will now be reported as 1333 mcg DFE. So it is the same.

          Reply
          • Florence

            It is so professional. Thank you for your explanation!

  89. Jade

    Hi Alex, I have been looking intensely for the right prenatal. I found one called Prenatal SAP by NFH recommended highly by a naturopathic doctor. What are your thoughts on this one?
    Also, I really like the Naturelo Prenatal Vitamin- I am on a baby aspirin (no lovenox, no warfarin). Would it be ok to take this with Vitamin K included? Also, now that Naturelo has been out for one year are there any new thoughts on this product or would this still be your number one recommended prenatal?
    Thank you for your prompt reply and concern.

    Reply
  90. Jade

    Hi Alex,
    I have been intensely searching for the best and most natural prenatal vitamin. I found a brand called Prenatal SAP by NFH and was wondering your thoughts on this brand.
    Also, I am on a baby aspirin (no warfarin, no lovenox) and I was wondering if it is ok to be taking the Naturelo Prenatal Vitamin with Vitamin K. Now that Naturelo has been out for about a year would you still recommend it as your number one prenatal?
    One additional question about the Naturelo- I noticed it includes Inositol in it. When I research online it says that there is not enough evidence to say whether inositol is safe in supplements during pregnancy. Is this a safe dose and completely nothing to worry about?
    Thank you so much for your time and care. I sincerely appreciate it.

    Reply
    • Alex Swanson M.S.

      Hi Jade,

      From what I can tell, the Prenatal SAP by NFH appears to be a quality product, especially if you need more iron. However, it does not contain choline, which is becoming required to be in every prenatal now. I am always looking for the best products, and yes, so far I would say Naturelo is still the best formulation. It is a very small amount of inositol, so I wouldn’t be concerned about it.

      Reply
    • Alex Swanson M.S.

      Hi Pamela,

      Looks like a solid product!

      Reply
  91. Beata

    Hi Alex
    Can you tell me what do you think about these prenatals
    1. Wellness Essentials Pregnancy 30 pkts by Metagenics
    2. Zahler, Prenatal + DHA 300
    Do they have folate for MTHFR gene mutation
    Thank you.

    Reply
  92. Lou

    Thank you for this article! Very helpful! I recently switched to the Mama & me 2 prenatal (nursing a 9 mth old). I have noticed a strange almost yeasty/garbage like smell from in my sweat and my urine. Never had this before. My husband noticed it also. Stopped the vitamin and returned to normal. Is this a normal reaction? Possibly to the S. Ceriviscae or the Choline???? Not sure what to think. Thank you!!!

    Reply
    • Alex Swanson M.S.

      Hi Lou,

      The only thing I can of is it is possibly from the choline. I’m going to get a little technical for a second. Isolated choline can increase the amount of something called TMAO, which is cleared by the kidneys. If there is a mutation of FMO3 it can cause trimethylaminuria that causes individuals to excrete TMA, rather than TMAO. This can cause a fishy odor to come out of the sweat and urine. It would be best to get choline from food instead of supplementation and see if that rectifies the issue.

      Reply
  93. Silvia

    Hi, what is your analysis of Twinlab Pre-Natal Care Multi Vitamin Capsules? I am suspicious of what I read on the nutrition label. Please advise, thanks!

    Reply
    • Alex Swanson M.S.

      Hi Silvia,

      Twinlab uses folic acid and cyanocobalamin, which I wouldn’t recommend. I also question the safety of polysorbate 80 in the other ingredients.

      Reply
  94. Alyssa

    What are your thoughts on nature’s plus source of life vitamins? Also I’d love to know if you approve of the honest company prenatals. I saw you mentioned something briefly about it above, but I’m hoping for a more in depth analysis.
    Thanks,
    Alyssa

    Reply
    • Alyssa

      I would also love to know now that it has been over a year since this article, do you still hold true to naturelo as being the best if anything has changed (become better or worse) with this prenatal since it came out?

      Reply
      • Alyssa

        Sorry yet another question! Wondering why pranin has been left off the list. Thanks!

        Reply
        • Alex Swanson M.S.

          Hi Alyssa,

          I really like Pranin’s whole food approach, but I don’t think the prenatal is sufficient enough for many vitamins and minerals during pregnancy including vitamin D, niacin, potentially folate, magnesium, B12, vitamin C, vitamin E, iron and zinc. A major issue I see is that it doesn’t contain any iodine or choline.

          Reply
      • Alex Swanson M.S.

        Hi Alyssa,

        Yes, Naturelo still holds the best spot. After a year of feedback, women really love it. I keep all of my articles updated with the best products, even ones that are years old. So far, all of the rankings on this article have remained.

        Reply
    • Alex Swanson M.S.

      Hi Alyssa,

      The Nature’s Plus product uses folic acid and cyanocobalamin, so I wouldn’t recommend that one. For the Honest Company prenatal, for the most part, they did a lot of things right. The issue I see is that they are using magnesium oxide and zinc oxide, both of which have a poor absorption rate. They also only use 30mg of choline.

      Reply
  95. Thao Le

    Hi Alex, Naturelo prenatal has 18mg Iron while I see most of the recomdendation is 30mg. Can you help advise?

    Reply
    • Alex Swanson M.S.

      Hi Thao Le,

      The amount of iron needed from supplements depends on how much dietary iron is consumed, and whether or not iron levels are low or high. Iron metabolism varies between individuals, so 18mg would be a good middle of the road target if enough dietary iron is being consumed. It is best to get testing done by a doctor so that you can see if more or less iron is needed.

      Reply
  96. Sarah

    Hi,

    I recently (Feb 2018) bought the Naturelo Prenatal Multivitamin after reading yours and a few other good reviews about it.

    However, I noticed that there have been some changes to the product ingredients since your post.

    e.g.
    Product now has:
    Vit A 200mcg listed as 22% (not 4,000iu 80% anymore, as on your website)
    Vit D3 20mcg listed as 100% (not 800iu 200% anymore, as on your website)
    Folate 1,333mcg listed as 333% (not 800iu 200% anymore, as on your website)

    So the Vit A and D3 levels have significantly reduced, whereas Folate has been increased a lot.

    I have also noticed that the percentages listed between the product I have (new version?) varies quite a bit with the ones on your website, although the stated amount per serving seems to be the same.

    e.g.
    your website lists:
    Thiamin 3mg as 200%
    the product I have lists:
    Thiamin 3mg as 250% instead

    your website lists:
    Biotin 300mcg as 100%
    the product I have lists:
    Biotin 300mcg as 1000%??????(could this be a typo on the label?)

    your website lists:
    Chromium 30mcg as 25%
    the product I have lists:
    Chromium 30mcg as 86%

    There are more examples of these percentage differences even though the serving amount is the same.

    Can you tell us……
    1. why there could be such a difference in percentages?
    2. could the product reliability/quality have changed since your review?
    3. is this still the most balanced/”best” prenatal supplement in your opinion?
    4. if you would recommend other supplements will be required with the new Naturelo Prenatal with the changes?
    e.g. you still recommended extra vit D, calcium, DHA and choline as well as others, since the amount of Vit A seems to be significantly reduced.

    Thanks

    Reply
    • Alex Swanson M.S.

      Hi Sarah,

      The FDA just made some dramatic changes to the DV percentages and unit measurements, which is causing a lot of confusion because some companies have updated their label and some have not. I updated this article to show the new label. Here is Naturelo’s response and a side by side comparison to their old label: https://www.naturelo.org/wp-content/uploads/2016/12/07-MULTI-PRENATAL-180-C-New-Label.jpg

      In terms of the biotin, they said they will be reducing it based on the new DV percentage. The formula is, in fact, the same, and my recommendations still stand including extra vitamin D, calcium, DHA, and choline. True vitamin A should be consumed from food, as outlined in the article.

      Reply
  97. Ashely

    Hello! What do you think about the UpSpring Prenatal+ Tablet Kit – 60ct? I have been thinking about switching to the Naturelo prenatal multi based on your reviews but just wanted to get your opinion of my current choice first.

    Reply
    • Alex Swanson M.S.

      Hi Ashley,

      I think the major red flags are that it is missing iodine, selenium, calcium, magnesium, iron and only has 3.75mg of zinc. The DHA is also too low for pregnancy (250mg). This is very poorly designed and really shouldn’t be marketed as a prenatal.

      Reply
      • Ashely

        I’m not sure which one you researched but the one that I have has 100mg of calcium, 18mg of iron, 40mg of magnesium, and 15mg of zinc. The only things I can’t find are iodine and selenium.

        Reply
  98. Claire

    Dear Alex, I had two children already born in the USA & have just discovered I am now for a third time (unplanned! But happy), I was prescribed SELECT-OB + DHA & both pregnancies were wonderful! I was very happy with this prenatal.
    It had 1000mg of Folate which my dr insisted on for my age being over 38 for both & it had no iodine which I later realized was because I have hypothyroidism & am on 50mg about to go up to 75mg due to the pregnancy need.
    My problem is finding a prenatal as wonderful as my previous one in the UK. I ordered Naturelo on Amazon but later they canceled the order saying the package got damaged? During that time I noticed the level of iodine & realized it was not ideal for me & can effect my Throid medication. Please can you offer an alternative prenatal that has no iodine but a higher dose of folate? Very appreciative of any help you can pass my way!
    Best, claire

    Reply
    • Claire

      Sorry, I meant to say I’m on 50mg of Levothyroxine about to start 75mg.
      Currently only taking a basic pre conception supplement from Seven Seas since I found out the news & its only 400ug folic acid with a few other supported vitamins & minerals.

      Reply
    • Alex Swanson M.S.

      Hi Claire,

      Congrats on the new pregnancy! That is a pretty unique prenatal formulation to omit iodine and have 1,000mcg of folate. I’m not aware of any formula that is designed that way. I am a little confused about avoiding iodine unless you have Hashimoto’s. Did your doctor tell you that you should avoid iodine during pregnancy?

      Reply
      • Claire

        Hi Alex, no she didn’t actually mention that but when I was looking at prenatals on the shelf, both pharmacists & healthfood advisers all commented that the iodine would effect the efficiency of the Levothyroxine. I also googled and found the same advice online myself.
        If the my thyroid medication isn’t as effective I learnt the baby could develop undersized. I’m really lost right now as to what I should be taking.
        Is there one you would recommend to someone taking this medication? Tks

        Reply
        • Alex Swanson M.S.

          Hi Claire,

          I would consult with a doctor regarding this because based on my experience (with clients and my sister) and other practitioners I know, small amounts of iodine are not avoided during pregnancy with hypothyroid medication due to the importance of iodine for the developing thyroid gland and brain of the baby. Perhaps you are getting adequate iodine in your diet, but I think there is a difference between 150mcg of iodine from a prenatal versus high doses of iodine that could interfere with the medication. I just want to make sure you are getting accurate information and it is worth double checking with your doctor. If it turns out that your doctor wants you to avoid iodine, then the Upspring Prenatal that Ashely just posted would likely be what you are looking for.

          Reply
  99. Karyn

    How would you rank the Omega-3 from Naturelo in comparison to the Nordic Natural’s supplement you recommended?

    I have a coupon for the Naturelo supplement after buying their prenatal, so I’m wondering if I can go the cheaper route on that. Here is a link:

    https://www.amazon.com/dp/B01FYLYBF4/?tag=n77-20&th=1

    TIA!

    Reply
    • Alex Swanson M.S.

      Hi Karyn,

      The quality is excellent, but the difference is more about the dosing of DHA during pregnancy. I prefer the higher ratio of DHA to EPA that Nordic Naturals provides.

      Reply
  100. Heather Johnson

    I want to thank you from the bottom of my heart for this article. This article is what I have been searching for, for over a year. My husband and I had 4 miscarriages with 6 babies in our first year of marriage. I have crohns disease and I also have a mthfr gene mutation.
    To say that I have been overwhelmed with internet research is a HUGE understatement. This article is everything I’ve been looking for and more. Perfect amount of information with out overwhelming me. Thank you so so much!

    Reply
    • Alex Swanson M.S.

      Hi Heather,

      Wow, that really means a lot that you would take the time to write this. I’m sorry to hear about you and your husband, and I hope this information helps you in your search for answers. Let me know if there is any other way I can help.

      Reply
  101. Glory

    Hi, interesting article. I found these vitamins months ago after my own research on the best form of each vitamin to take in addition to the appropriate amount of each vitamin for women and pregnant women to take. I almost gave up because I found that companies put crap into their vitamins or put in too much or not enough. I went to reorder Naturelo prenatal and I am really disappointed and surprised about the changes. If you made all the suggestions for the changes, why did you suggest such high levels of folate? The previous one was high enough. It’s not safe taking that much and even your research says to take up to 800mcg. The Biotin is also very high. What are we supposed to take now? Very disappointed. Can you tell them to lower back to 800 thanks. They should also increase the magnesium and choline as well. Why did the DV of the Vitamin A change too? Not sure why that decreased. Freaking out that I don’t have a vitamin to take now, I don’t like any other ones. They don’t meet my standards.

    Reply
    • Alex Swanson M.S.

      Hi Glory,

      Not to worry! Sarah just had the same question. Here was my reply:

      The FDA just made some dramatic changes to the DV percentages and unit measurements, which is causing a lot of confusion because some companies have updated their label and some have not. I updated this article to show the new label. Here is Naturelo’s response and a side by side comparison to their old label: https://www.naturelo.org/wp-content/uploads/2016/12/07-MULTI-PRENATAL-180-C-New-Label.jpg

      In terms of the biotin, they said they will be reducing it based on the new DV percentage.

      Reply
      • Glory

        Hi Alex,
        Thanks for the quick response. Still skeptical about the amounts. I’ve read that several times and it didn’t make sense how the percentage changed if the values are the same or not no matter how they are reported. If vitamin A is the same as
        4000iu = 200mcg, why did the percentage change? The old label says 80% and the new one is only 22%. If they are equal, the percentage should be the same right? I would look at this and think I need to supplement a lot more Vitamin A which might not be the case but then in turn consuming too much for a baby. Also the vitamin b12 didn’t change in mcg but the percentage did. Still confused and skeptical.

        Reply
        • Alex Swanson M.S.

          Hi Glory,

          There is a 258 page FDA document that goes over the DV changes and I will summarize a few sections. Essentially, the summary is that “the updated information is consistent with current data on the associations between nutrients and chronic diseases, health-related conditions, physiological endpoints, and/or maintaining a healthy dietary pattern that reflects current public health conditions in the United States and corresponds to new information on consumer understanding and consumption patterns.”

          It is helpful to remember that the FDA takes a broad approach for the entire U.S. with these recommendations. It really depends on your diet and your individual needs. For some vitamins, the DV went down because it has become clear that the majority of people are getting sufficient amounts and too much may be problematic. This is something I’ve been saying about B12 supplementation for years.

          They have taken into account that people’s sugar intake is higher and “when added sugar intake is 10 to 15 percent of calories, the median intakes of nine nutrients (vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, vitamin K, fiber, and total choline) are significantly lower.” With respect to vitamin A, the FDA increased the DV because “(1) It was found in a limited number of foods within the food supply; and (2) a 1990 IOM labeling report identified vitamin A as a nutrient of potential public health significance and stated that certain subpopulations (children under 5 years of age) were still at risk of deficiency for this vitamin.” As stated in this article, beta-carotene is not true vitamin A and the conversion varies dramatically.

          I hope this helps clarify the changes more.

          Reply
  102. Glory

    Alex,
    Thanks for the explanation. Last thing I’m curious and don’t know if you know or not but I was wondering what the “mineral bound” ingredients are in the Mega Food Baby and Me 2. There are 8 vitamins without their source. I know you suggested they are good and I bought them a while ago but haven’t used them yet since using Naturelo. I called Mega Food and asked them if they could tell me which type of each vitamin is used for the ones not listed and she said she didn’t know. That made me a little uneasy even though I know they use food, but couldn’t tell me if they were synthetic or not. She only said they use non-heme iron but that was it. I know which vitamins our bodies can readily absorb and I’m not sure if they use those or not.(I was trying to compare it to Naturelo) I’m not sure if they shared that with you or if you could get an answer. You seem to have a good relationship with them. She kept saying when it’s binded to the yeast the properties change and the source didn’t matter much. The original source of the vitamin is important too. I would just use Naturelo prenatal but keep going back and forth because of the vitamin c they chose. Acerola cherries haven’t been researched enough and many say don’t take to be on the safe side. I’m way too scared to take the risk. If they could just change the vitamin c source for the prenatal, that would be the perfect vitamin! Really love how Naturelo lists everything and agree it is the best. Maybe they would make that change while changing the biotin too. Thank you.

    Reply
    • Alex Swanson M.S.

      Hi Glory,

      MegaFood claims that information is proprietary since it is bound to yeast and therefore the original starting source is unknown. I would be surprised if they are using anything but food-sourced ingredients because their whole company and raw material sourcing are based on that model.

      I’m not aware of any evidence that shows that acerola cherries should be avoided during pregnancy since they are fruit, similar to other vitamin C rich fruits. If they are discussed, it is more likely due to the dosage of vitamin C and the warning of not taking too much vitamin C during pregnancy.

      Reply
  103. Melissa

    Hi I was curious if you knew anything about Real food Organics Prenatal and what your opinion is? I can’t get your number one pick in store and I don’t have the ability to buy online so I’m limited to what’s on the shelves at my local health food store. I’m 38 and just found out I’m 10 weeks prego(completely unplanned) and freaking out about not having the right nutrition based on my age. Do you know if I need higher amounts of anything based on age alone? Also I’ve had trouble with milk production and was curious if there’s something I could start taking now to prepare. Thanks

    Reply
    • Alex Swanson M.S.

      Hi Melissa,

      I would pass on the Real Food Organics Prenatal. Let me know what other options you have and I’ll help you find one. Regarding age, no your requirements do not necessarily change for pregnancy, but you do want to be more conscious of chemicals/toxins (diet, cleaning products, laundry, etc). Folate, choline, B12, B6 and betaine should be the main dietary focus for healthy methylation. I think that age plays a role in terms of toxin accumulation, and so a clean diet and environment play an even more vital role as you get older.

      In regards to milk production, there are a few factors including stress, low fluid intake and low complex carbohydrate intake that lead to low prolactin levels. Forgetting to eat and drink enough while being stressed are common causes. Fenugreek and alfalfa leaf are both herbs known to increase milk production. Beta-glucans in oats and barley and the estrogenic effect from hops also stimulate milk production, which is why low alcohol dark beer is an old folk remedy for raising prolactin (also because it is relaxing).

      Reply
  104. Melissa

    Also I have issue w hip pain especially during the last trimester. Do you recommend anything for that? I read collagen was helpful. Do you know if that’s safe during pregnancy and if so any particulars I should look for? Oh and I actually just looked up Real food organics and at first glance they didn’t look that great.

    Reply
    • Alex Swanson M.S.

      Hi Melissa,

      The hip pain can be the ligaments softening to get ready for birth. I’m not aware of any research on taking powdered collagen during pregnancy. Bone broth would be a more conservative route for collagen.

      Reply
  105. Krista

    Hello! I read your recommendation for Naturelo prenatal vitamins. I just bought them and started taking them yesterday. However, after I did more research I have many questions. I wrote to Naturelo and they have been really great about writing back to me but my fears are still NOT eased so I am wondering if you can help me. So vitamins like B12, Biotin, Folate, etc. are much MUCH higher then the recommended daily intake. The lady from Naturelo explained to me that the amounts are higher because the higher amounts get optimal results and the recommended daily intake is what you need just so you won’t be deficient.
    However, I read in many articles online that too much folate and too much B12 has been strongly connected to autism. The B12 in these vitamins are 417% of the daily value. If you look up how much a pregnant lady should have most websites say 2.6mcg yet these have 10 mcg. That is so much more than is recommended. Please help me to understand why so much more is needed than is recommended. How are these vitamins considered safe when the amounts are sooooo high. Thanks for your help!

    Reply
    • Alex Swanson M.S.

      Hi Krista,

      I actually talked about the connection of too much B12 and folic acid and autism in this article. First, it is important to remember that this study looked at synthetic folic acid (different from folate) and cyanocobalamin (B12 with a cyanide molecule). The amount is Naturelo was a reduction by half when they consulted me about their formula. Until just this last month, 10mcg was the amount considered approximately 125% of the daily value (DV). Now with the new DV by the FDA, this amount is considered 417%. When you compare to many other prenatals, 10mcg is going to be on the lower end and you are going to see 30mcg-150mcg in many common prenatal vitamins. While I don’t think 10mcg is much of a concern, I think that 6mcg is the amount of B12 that should be included in Naturelo’s product.

      Reply
      • Krista

        I cannot help but worry about taking too much B12 now. Would it be okay for me to only take 2 Naturelo pills a day? Or what are your thoughts on the Garden of Life Raw Natural Prenatals https://www.amazon.com/Garden-Life-Vegetarian-Multivitamin-Supplement/dp/B005JAT3TU/ref=cm_cr_arp_d_product_top?ie=UTF8&th=1. I know that 10 mcg most likely will be safe but knowing what I have already read I am not comfortable taking so much. What are your suggestions? Are 2 pills of Naturelo enough or should I try another prenatal?

        Reply
        • Alex Swanson M.S.

          Hi Krista,

          Vitamin Code feeds synthetic vitamins to yeast, and then claims it is “whole food.” The zinc is also low 7.5mcg. They also haven’t updated their DV label (they also have 300mcg of biotin, 800mcg of folate is equivalent 1,333 mcg DFE of folate in Naturelo, etc.) Naturelo reached out to me and said that they will be adjusting their formula based on these new DV values, including lowering B12 to 6mcg.

          I would check with your doctor if two capsules of Naturelo is sufficient for you until they make the changes.

          Reply
  106. Ashley B

    Hi Alex,

    Thank you so much for this useful information.
    I recently had a miscarriage at 11 weeks and needed so desperately to know what I could do to better prepare (at least in part the things I can control) prior to conceiving again. I made a big mistake in taking Nature Made’s Prenatal + DHA because it met many of the min requirements for the vitamins, but it’s missing a lot of the micronutrients we need + improper forms of folate and b12. I’ve decided to go with Naturelo + supplement with additional cod liver oil and Vitamin D 2000IU because it has pretty much everything and quite frankly it’s cost friendly.

    My questions are: 1) Is there anything else you could recommend for me given my quick info: early 30’s, healthy (no known medical conditions), no history of contraceptive use. I admit to having a poor diet (not much vegetables and no eggs or fish..but of course I’m going to now up my vegetable intake and incorporate eggs).

    2). Also the calcium and Vitamin D in Naturelo is not sufficient, but I feel confident in getting this through dietary spinach, almond milk and fortified cereals? Do you think this is enough or should I just buy a calcium+Vitamin D combo supplement?

    Thanks again

    Reply
    • Alex Swanson M.S.

      Hi Ashley,

      I’m sorry to hear about your miscarriage but encouraged to make all of these excellent changes. It excites me to see people taking these steps and setting up their future children with a great start in life.

      1. No, it sounds like the dietary changes you are making are helping you get what you need. Make eggs and greens a big part of your life.

      2. I would have your vitamin D level tested to make sure you are not under 30 ng/ml, which then would require more vitamin D. Avoid fortified cereals that contain folic acid and cyanocobalamin. Start checking any fortified foods for these two ingredients. This is very important because folic acid can block folate receptors.

      For calcium, use myfitnesspal (free) and start calculating your calcium intake. This will give you feedback on if you are hitting your target.

      Reply
      • Ashley B

        Thank you so much for your quick response. One more question…do you have an article for a healthy diet during pregnancy (i.e. foods to avoid, sample menus, things to watch out for in underlying medical conditions like kale in thyroid disease, just to name a few).

        Reply
        • Alex Swanson M.S.

          Hi Ashley,

          I don’t have an article outside of the foods to focus on in this article. I’m not aware of one that outlines sample menus and what to avoid, but perhaps I should add it to the article list for this site.

          Reply
          • Gracie

            Hi!

            Wow! This article is SO helpful!! I am in month 5 of my pregnancy and have been taking the Othomolecular Prenatal Complete with DHA. I am now freaking out after reading this article- am I going to increase my child’s risk for autism based on this prenatals B12 and folate dosage?

            Thank you so so much!!!

          • Alex Swanson

            Hi Gracie,

            I’m happy to hear this is so helpful! Thank you for letting me know. The research that found that correlation was looking at folic acid and cyanocobalamin. Folic acid is a synthetic form of folate found in cheap vitamins and fortified food that has also been implicated in breast cancer. Cyanocobalamin is a poorly absorbed form of B12. The Orthomolecular prenatal uses methylfolate (the folate form found in food) and methylcobalamin, which is a superior form of B12. There’s no evidence that these forms increase the risk of autism.

    • Deb

      Hi Alex,
      I was taking vitamin code raw prenatal but I see it’s not on this list. I didn’t feel any different on it but I noticed my hair started falling out when I stopped taking it. I haven’t been pregnant before and I stopped taking it after I realized I would need surgery before I could try to get pregnant. I’m ready to try again and I’m thinking of switching to VitaminIQ but I can’t find any information about it other than in this article and a few reviews on Amazon. Is there any other information on this prenatal? It seems like it would be the best for me but I’m a little nervous about taking something with no information about it anywhere.

      Reply
      • Alex Swanson M.S.

        Hi Deb,

        They are a fairly new company and I understand your concern. I would reach out to the company directly and request to speak to their founder to get any information you need.

        Reply
  107. Kelly Long

    I was told by my nutritionist that Megafood Baby and Me 2 was an excellent prenatal supplement, and I was glad to see it listed on your website. After purchasing it, I noticed that the label lists brown rice as one of the main ingredients. Should I be concerned since brown rice is known to have high levels of arsenic?

    Reply
    • Alex Swanson M.S.

      Hi Kelly,

      Megafood has a good reputation for doing extensive testing on their product, so it isn’t one I would be concerned about. You can request a COA of their latest batch to get confirmation that the product is exceeding low in heavy metals like arsenic.

      Reply
  108. Devi

    Hi Alex,
    I’m a MtHFR mutant . I have been on naturello for 6 months and misscarried 4 months Ago. I’m currently ttc and have been on naturello prenatals, raw vitamin coq10 600mg and naturello fish oil once a day since misscarriage . I have been experiencing muscle cramps, neck pain and neck swelling since last few months and I’m wondering if it’s caused by any ingredients in naturallo Prenatals. Worried

    Reply
    • Alex Swanson M.S.

      Hi Devi,

      I’m sorry to hear about the miscarriage. Another gene you may want to review is MTHFD1 for folinic acid. If there is an issue with MTHFR and MTHFD1, you may require folinic acid and methylfolate. It would be hard for me to determine what is causing the muscle cramps, neck pain and neck swelling. I would contact your doctor.

      Reply
      • Hannah

        Hi Alex,

        First off, thank you so much for your informative article! It was incredibly helpful to decide which prenatal and DHA to take. I decided on the Megafood and it has been working out great so far, however I had a few questions:

        1. Are there any calcium/magnesium supplements you recommend? Since this vitamin doesn’t have that I was hoping to add extra.

        2. I have tested low for Vitamin D, is there a supplement you recommend for this?

        3. In case of needing extra iron, is there something you recommend for this as well?

        Thank you so much for your time and help!

        Reply
        • Alex Swanson

          Hi Hannah,

          I’m so glad it was helpful and you are doing well with Megafood!

          1. Yes, I would recommend Pure Encapsulations Cal/Mag Malate 2:1. You want a 2:1 ratio of calcium to magnesium during pregnancy.
          2. Vitamin D is one that you have a lot of options for and it really just depends on the sourcing that you prefer and the dosing that you need. You just want to make sure it is D3 and not D2. I like the Jarrow Vitamin D3 product, and it comes in different dosages.
          3. Yes, I have found that iron bisglycinate is the best one. I discuss this in the iron section of the article. Iron Bisglycinate by Thorne Research is a good one.

          Reply
  109. Devi

    Hi Alex,
    Naturello prenatal has boron init. Isn’t it bad for the baby? I read that it can cause birth defects

    Reply
    • Alex Swanson M.S.

      Hi Devi,

      Boron is a naturally occurring mineral in food, and no, it isn’t dangerous at normal intake levels. Like many things, it can become toxic at high levels, say over 20mg.

      Reply
  110. Kimberly

    Hi-
    I have read the whole article and every question and response! I think I have this down!

    I THINK I would be totally covered if I take:

    1. Naturelo prenatal
    2. Nordic natural prenatal DHA
    3. Pure Encapsulations calcium magnesium 2:1 (390 mg calcium/195 mg magnesium)
    4. C-salts buffered vitamin C
    5. Pure Encapsulations Vitiman D3 1000 iu

    * I eat lots of eggs so I’m good with choline!

    My questions are:

    1. If I have my levels tested and my vitiman d3 levels are normal, do I still need to add extra d3 to the naturelo prenatal or is that only if your levels are low?

    2. The c-salts vitiman C is 1000-4000. naturelo has 85mg. Would 1/2 dose at 2000 be too much? How much would you suggest I take?

    3. Can I take extra magnesium glycinate if I want to (sometimes I use it for sleep and constipation) or is it bad because it messes up the calcium To magnesium ratio?

    Thanks a ton! I am so impressed by your accuracy and attentiveness to everyone’s questions!

    Reply
    • Alex Swanson M.S.

      Hi Kimberly,

      Great!

      1. It would depend on what range of normal you are in, your climate and how much sun exposure you get, but I think 2,000-4,000IU should be maintained during pregnancy as a general recommendation.

      2. You want to stay between 500mg-1000mg.

      3. Yes, however, use magnesium citrate for constipation and glycinate for sleep. You won’t require as much citrate for results.

      You are very welcome!

      Reply
      • Jenny

        Hi Alex! I’ve been following your blog closely as I’m soon to ttc. I’m leaning towards the Naturelo Prenatal, but was very curious to hear your thoughts about the NFH Prenatal Sap – it is almost exclusively recommended by nearly every naturopath in Canada and I’m a bit skeptical.

        Thank you very much!

        Jenny

        Reply
        • Alex Swanson M.S.

          Hi Jenny,

          NFH Prenatal Sap is third-party verified for purity, and I don’t see any issues with the vitamin and mineral forms being used. It is a stronger formulation in regards to the B-vitamins, which may be needed for certain individuals. I would be mindful to get enough vitamin A (not included), K2 (not included), more calcium and magnesium (these are pretty low), and choline (low in the formulation). Your health care practitioner is going to have the best analysis of your health requirements, and if this is their recommendation, I don’t see a need to be skeptical.

          Reply
  111. Lishsh

    Hello how good/bad Pregnacare Conception tablets?

    Thanks

    Reply
    • Alex Swanson M.S.

      Hi Lishsh,

      I think you could find a better formula. The use of folic acid and cyanocobalamin isn’t something I recommend.

      Reply
  112. Kara

    Hi Alex,
    I have been researching Prenatal Vitamins for weeks now. Trying to find one that is fortified but does not contain any berries because I am allergic. I try to only use vitamins that are Nut Free (allergic), Dairy Free, Soy Free and Gluten Free. With my 1st baby I used One A Day but later I was very disappointed I used these as they contain Red Dye 40 and do not meet a lot of nutritional requirements. With my 2nd baby I used Rainbow Light Prenatal and I was very satisfied, however I kept having rashes on my face. I later found out I can not have raspberries, blueberries and strawberries. With my many allergies I find it hard to decide on a good prenatal. A lot of my research has led me to Baby and Me 2 Prenatal, until I saw your article–now I am intrigued and leaning towards Naturelo. I do have a question though, I also take Juice Plus Supplements everyday. Therefore, I am wondering if taking either Baby and Me 2 or Naturelo in conjunction with Juice Plus would be too much for me and baby? I know that too much folate, vitamin b and a can all be bad as well. I eat a salad almost everyday for lunch as well with dark leafy greens. I am wondering if maybe I just need to take a vitamin d supplement and no prenatal vitamin due to the Juice Plus supplements.
    Thank you in advance for your input

    Reply
    • Alex Swanson M.S.

      Hi Kara,

      Which Juice Plus products are you using? Are you okay with cherries?

      Reply
      • Kara

        Hi Alex,
        I am using the Juice Plus Orchard Blend Chewables. I take 4 of the green garden blend and 4 of the red fruit blend. I am OK with cherries. I am allergic to strawberry, blueberry, raspberry, blackberry, pear, bananas, and nuts. I wasn’t always allergic to all of these but my immune system has been lowered from constant use of steroids for my asthma. I heard wonderful things about juice plus and I am trying to get healthier before becoming pregnant with baby #3!

        Reply
        • Alex Swanson M.S.

          Hi Kara,

          If you look at the “other ingredients” in the Juice Plus Orchard Blend Chewables, you will see that beta-carotene, vitamin E (d-alpha-tocopherol) and vitamin C (ascorbic acid) are added. These products have low nutritional density and therefore these need to be added. It also shows you that it is incomplete and should not be substituted for a prenatal. I would not recommend substituting a Juice Plus product for a prenatal because it is missing numerous vitamins and minerals in adequate amounts. It would be better to use a high-quality prenatal, vitamin D, fish oil, determine if you are getting adequate vitamin C, choline, calcium and magnesium, and to eat a variety of nutrient dense fruits and vegetables.

          Reply
          • Kara

            Hello Alex,

            Thank you again for your response. In regards to Baby and Me 2 I am seeing a lot of emphasize put that you will need to take extra calcium and magnesium. Is this only if you don’t have a balanced diet? What is the purpose of magnesium during pregnancy? Do you have a calcium and magnesium supplement that you recommend? I don’t do a lot of dairy, mostly coconut milk and sometimes soy. I also rarely eat meat or poultry. I do however, eat about 2 eggs a day. Does that mean that I might be consuming too much chloline is I take Baby and Me 2? Would it be dangerous to take the Juice Plus Garden and Orchard Blend in conjunction with Baby and Me 2?

            Thank you in advance for your help!

          • Alex Swanson M.S.

            Hi Kara,

            Thorne Research and Pure Encapsulations both have calcium/magnesium supplements without any extras that go well with a prenatal. I would recommend using the app myfitnesspal (it is free) to calculate how much calcium you are getting. Magnesium is depleted in the U.S. soil and water supply, so it is harder to get. Magnesium has a very long list of purposes, many of which can be seen here: https://thehealthbeat.com/how-have-we-become-so-magnesium-deficient/

            One egg has about 125mg of choline, and if you are eating two eggs a day plus the 300mg in the Baby and Me 2 prentatal, that would be 550mg. That is ideal since you are not eating much meat.

            I wouldn’t say it is dangerous to take Juice Plus with the prental, but it may be an unnecessary expense.

          • Kara

            Alex,
            Thank you so much for your timely responses and valued expertise. You truly you are wonderful!

          • Alex Swanson M.S.

            Hi Kara,

            You are very welcome! I wish you the best.

      • Karina

        I am not sure if my response was sent through…I don’t see it but I did reply!

        Reply
      • Jamie

        Hello Alex,

        I am embarking on an IVF endeavor. I’ve been taking a vitapearl prenatal vitamin for over 2 years now. I’m thinking it has blue dye in it and think I should switch. My reproductive endocrinologist recommends the Therologix Theranatal ONE. I was surprised not to see this on your list though. Would you recommend this prenatal for me? I do have PCOS and have been trying to conceive for about 2 years now.

        Thank you.

        Warmly,

        Jamie

        Reply
        • Alex Swanson M.S.

          Hi Jaime,

          I would definitely make the switch away from something with blue dye in it. In regards to Therologix, it uses folic acid (mixed in with methylfolate) and cyanocobalamin for B12, and is very incomplete. I honestly don’t think this should qualify to be a prenatal. It is a good source of iodine, vitamin D, iron, and DHA, but vitamin C is inadequate (15mg), vitamin A/beta carotene and K2 are missing, and it does not contain any minerals (zinc, selenium, calcium and magnesium are especially important) or choline. While I don’t want to get in-between your endocrinologist, I would bring up these concerns and have him or her review the products listed on this page. I hope the research in this article helps you narrow down exactly what you need for success!

          Reply
  113. Julie

    Hi Alex,
    Thanks so much for the great informative article! I’m kind of torn between Baby and Me 2 and Naturelo (which I only heard of from this article but it sounds good). I’m 40 years old, doing IVF, and have Hashimotos controlled with levothyroxin. I also tested double heterozygous for MTHFR. I have one healthy (though very slightly developmentally delayed) 5 year old who was conceived naturally when I didn’t know anything about MTHFR and took “regular” prenatals at the time!

    My concern with Baby and Me 2 is the use of yeast and the fact that they don’t specify L-methylfolate (just says “methylfolate”) My concern with Naturelo is the vitamin doses are a bit higher (especially the B vitamins) and I’m not a big fan of overdoing vitamins.

    Based on my history and concerns, which of the two prenatals do you think would be better for me? Do you think it makes a real difference? I also take Ca/Mg and extra Vit D.

    Thanks!!

    Reply
    • Alex Swanson M.S.

      Hi Julie,

      Regarding your concern with Baby and Me 2 and yeast, I do not see an issue. There is a myth perpetuated that yeast creates yeast in the body. Yeast is everywhere and can’t be avoided. Yeast overgrowth in the body occurs from hormonal imbalances along with a poor diet high in refined sugar and flour-based carbohydrates. The 5-methylfolate is from broccoli, which is the food-form.

      Naturelo actually had the most conservative amounts of vitamins and minerals, which is one of the reasons it took the #1 spot. If you take a look at their old label compared to the new one, you will see that it is the new FDA guidelines that changed the DV values. Other companies haven’t changed their labels yet and will reflect higher DV’s, requiring re-formulation for many of them.

      I don’t think you can really go wrong with either one. If you are already taking extra calcium and magnesium, the Baby and Me 2 may be a better fit.

      Reply
  114. Jessie

    Good Evening Alex!

    I was wondering if you could offer me some advice regarding MTFHR homogyzous gene.

    My partner and I are about to start trying for a family and I am now quite scared and very confused at all the conflicting information about what to take to reduce my homocysteine levels and also what is a safe ore natal for me to take?

    I recently had a b6 toxicity from a b complex supplement I was taking for general health and got peripheral neuropathy so am a bit scared to take anything with b6 in it again :-/

    Any advice you could offer would be warmly received and very much appreciated as this is meant to be a beautiful exciting time in my life but I feel overwhelmed with all the stories of miscarriages and blood clots etc with this homozygous MTFHR gene (which apparently is the most complex?) and trying to have a successful healthy pregnancy?

    Thank you alex! ?

    God bless,
    Kind regards
    Jessie

    Reply
    • Alex Swanson M.S.

      Hi Jessie,

      I’ve seen people with a homozygous MTHFR 677 gene that have normal homocysteine levels with adequate dietary folate intake, so let me help take the fear surrounding it away. I’m not sure if you are aware, but I am the founder of Nutrition Genome where we do nutrigenomic testing. When assessing a homozygous MTHFR gene, you also need to look at PEMT (choline), MTHFD1 (folinic acid), MTR and MTRR (B12) and CBS (B6). For blood clots, the F5 gene should be reviewed. This helps you fully understand your methylation cycle and how to be proactive to prevent blood clots. If your PEMT genes for choline are working well, less stress is put on MTHFR for homocysteine levels. If not, then adequate choline intake and normal B2 and folate intake help stabilize enzyme function. Over 800mcg of methylfolate is not necessary, even for a homozygous MTHFR 677 gene.

      I completely understand your concern about B6, and this is a reason I’m fairly conservative with dosing.

      I would highly recommend getting a Nutrition Genome Report, especially during pregnancy: http://www.nutritiongenome.com

      This can really help organize all of your requirements and ensure you know exactly what your body and your baby needs.

      Reply
      • Jess

        Wow thank you SO much for all that information Alex I really appreciate it!! And yes I will do the genetic testing a so didn’t realise all those other factors and genes that you mentioned come into play with the mtfhr gene etc!
        Thanks So much Amex for all your helpful advice to us all! 🙂

        Reply
        • Alex Swanson M.S.

          Hi Jess,

          You are so welcome!

          Reply
  115. Maddy

    I am 36 years old and planning to have my second kid this year. With my first, I took the Honest whole food prenatals and DHA. No complaints except for the size of the pills. I’ve seen your comments about these and other prenatals, and am trying to decide between Naturelo, Baby & Me, and Baby & Me 2. I’m a vegetarian with an average diet. I do my best to make nutritious choices, but do let it slip every now and then. Does my age and vegetarian diet make one of these prenatals a better choice?

    Reply
    • Alex Swanson M.S.

      Hi Maddy,

      As a vegetarian, you want to be mindful of getting sufficient zinc (and the right form), protein, iron, choline (if you’re not eating eggs) and B12. Regarding age, your requirements do not necessarily change for pregnancy, but you do want to be more conscious of chemicals/toxins (clean diet, cleaning products, laundry, etc). Folate, choline, B12, B6 and betaine should be the main dietary focus for healthy methylation. If your choline intake is low, I would lean towards Baby and Me 2.

      Reply
      • Maddy

        Thanks Alex!

        While I like the idea of just 2 tablets a day, I see that I might have to take an additional calcium and magnesium supplement (Baby & Me 2 doesn’t have calcium and magnesium). Do you have a recommendation?

        Why do you consider this prenatal to be better than Baby & Me?

        With regards to Choline, how many eggs does one have to eat to get the required amount?

        Reply
        • Alex Swanson M.S.

          Hi Maddy,

          I keep getting this question regarding a calcium/magnesium recommendation, so I just added the one I recommend by Pure Encapsulations in the article.

          I think Naturelo and Baby and Me 2 are both excellent and are pretty close in terms of the best rating. Naturelo has more calcium and magnesium and is less expensive. Baby and Me 2 has more choline, but less calcium and magnesium and is more expensive. You have to make the choice that works the best for your needs and your budget.

          For choline, each egg has about 125mg. Other foods also have choline, but eggs (fish eggs are a great source as well) have the highest amount. That means 3 eggs daily along with other foods in your diet that contain choline would help you get above the 450mg target.

          Reply
  116. Mel

    Hi alex,
    i bought naturelo prenatal last year. i reordered this year noticed the %dv and mcg are different. do you know whats going on with that?. i cant show you the pics

    Reply
    • Alex Swanson M.S.

      Hi Mel,

      Yes, I have a responded a few times in this thread regarding the change. Here was my response:

      The FDA just made some dramatic changes to the DV percentages and unit measurements, which is causing a lot of confusion because some companies have updated their label and some have not. I updated this article to show the new label. Here is Naturelo’s response and a side by side comparison to their old label: https://www.naturelo.org/wp-content/uploads/2016/12/07-MULTI-PRENATAL-180-C-New-Label.jpg

      In terms of the biotin, they said they will be reducing it based on the new DV percentage.

      Reply
      • Kirsty

        Hi Alex,

        Do you no when they will be reducing the biotin as I was hoping to order ASAP? I have read all through your recommendations only to find that I am unable to purchase Baby & Me 2 in the UK so therefore will have to go with Naturelo.

        Regards,
        Kirsty

        Reply
        • Alex Swanson M.S.

          Hi Kirsty,

          I haven’t received a date. I would reach out to Naturelo and see if they can give you an answer.

          Reply
  117. Shannon

    Hi Alex,

    Thank you so much for doing this article and review of the vitamins. I knew the “worst” vitamins were of poor quality but I was specifically looking for a review of the Naturelo Whole Foods Prenatal. I have been taking their Women’s Multivitamin for a few years now and love it but now that my husband and I are looking to get pregnant I wanted to look into the reviews on their prenatal before I bought it. You did a well researched and written article that gave me the information I was looking for.

    Thank you and please don’t stop your good work!

    Reply
    • Alex Swanson M.S.

      Hi Shannon,

      Thank you for taking the time for the feedback and that it helped you make an informed decision. I really appreciate it!

      Reply
  118. Lindsay

    Hi Alex, I’m looking for a good prenatal without iron (I have hemachromatosis). My previous pregnancy I did not need to take any additional iron until the 3rd trimester and then it was only 18 mg per day. Any recommendations on an iron free prenatal? Thanks for your research!

    Reply
    • Debra

      Hi Alex! What are your thoughts on needed prenatal? Always value your opinion and research. Thank you!

      Debra

      Reply
      • Alex Swanson

        Hi Debra,

        I would put the Needed prenatal in the strong formulation category based on the B-vitamin and selenium dosage. The forms used are all correct. Prenatals in the strong formulation category are typically best suited for those with fertility issues, poor absorption or taking medications that deplete certain vitamins and minerals. It comes in both capsules and powder, which is helpful because the 8 capsule dose can be lot for many women. You will still need to make sure you are getting more calcium, and also EPA and DHA in addition to this formula. If your iron levels are low and you need to supplement, that will also have to be added since it is not included in this formula.

        Reply
        • Debra

          Oh I’m so glad I asked! Thank you for all the helpful info. 🙂

          Debra

          Reply
  119. Mel

    Hi Alex

    I have been taking Naturelo prenatal and nordic natural prenatal dha for couple months now. i noticed my joints in my body hurts. i stopped taking the dha just to see and i find i am not in as much pain. I know omega 3 suppose to help joint pain but from your research have you ever saw cases where it made it worst?

    Mel

    Reply
  120. Nick

    Hi Alex. What a great thread this has turned into. I took your advice about naturelo and the dha oil supplement. My wife feels great and we welcomed our baby boy a week ago. Do you have any suggestions over formula milk? With so many out there its hard to know what’s good, bad and ugly. Your help over this matter would be greatly apreciated. It might prove to be a very popular thread also.

    Reply
    • Alex Swanson M.S.

      Hi Nick,

      It is great that this has become a hub for answers. I’m happy to provide help for those in need.

      Congrats! Glad to hear your wife is doing well. Yes, that is a tough question. There’s not a lot out there to choose from. The only good one I am aware of is Holle Organic Infant Formula from Germany.

      Reply
  121. mirah zeitlyn

    Hi there!
    I’m curious why MyKind Organics prenatal once daily didn’t make either list. I’m currently 8 weeks along and have been taking that along with Carlson brand Mother’s DHA. It helps me to have my dose of prenatal vitamins in one pill as swallowing many pills a day makes me feel gross and too full to eat. I wouldn’t mind switching prenatal vitamin brands if it seems like I should but would so much prefer a ‘one a day’ rather than having to take handfuls of pills.
    Thanks for the thorough research!
    -Mirah

    Reply
    • Alex Swanson M.S.

      Hi Mirah,

      There are pros and cons to the Garden of Life myKind Organic. The pro is that it is one of the only true 100% whole food multivitamin. The con is that certain minerals in this form are harder to absorb (zinc and iron for example), and zinc in this product is also low. Another issue I have is the stability of the water-soluble B-vitamins, carotenoids, and vitamin C directly from plants. These are known to degrade post-harvest in fruits and vegetables, and it would be helpful if the company tested their products months after production for customers to know how much the amounts are changing. They did add methylcobalamin from yeast, so the B12 should be stable. You need to be aware that you may require extra calcium, magnesium, and zinc to better complete the formula.

      Reply
  122. Lindsay

    Hi Alex, I’m looking for a good prenatal without iron (I have hemachromatosis and do not need extra iron until near the 3rd trimester. Any recommendations on an iron free prenatal? Thanks for your research!

    Reply
    • Alex Swanson M.S.

      Hi Lindsay,

      Sorry for the delay! I was asking practitioner colleagues of mine because I was stumped. They weren’t aware of one either. The best approach would be to use an iron-free regular multivitamin formula, which is going to be very similar to a prenatal. If you do find one, I would be happy to analyze it for you. I’m sure there are others out there that would really benefit from knowing an iron-free option.

      Reply
      • Lindsay

        Hi Alex, no problem and thank you for your research! I am currently taking the Seeking Health Optimal Prenatal capsules but would like to find something else. 8 capsules a day is a lot. Is there a reason to be concerned with such high doses of some of the amounts on this one, like the Vitamin E and others?

        Reply
        • Alex Swanson M.S.

          Hi Lindsay,

          I would agree that 8 capsules are a lot. It is definitely a stronger formula than I agree with, but the right forms are used, and I know a lot of practitioners that recommend it. The vitamin E dose is higher than necessary, but I also haven’t seen any evidence that 130mg is a concern. I would like to see them take all of the B-vitamin dosages down except for folate and decrease the amount of chromium and manganese.

          Reply
          • Lindsay

            Hi Alex,

            I recently came across the Mama Bird AM/PM Prenatal without iron. Would you mind analyzing it? I also take Nordic Naturals for DHA so I’m ok with it not containing DHA. It does appear to be low in calcium. I eat a lot of dairy and typically drink more almond milk when pregnant. Thank you again for your research and assistance. I greatly appreciate your help!

          • Alex Swanson M.S.

            Hi Lindsay,

            My biggest question is why iodine was not included. This seems like a good option for those needing to avoid excess iron or have a sensitivity to supplemental iodine, but iodine is incredibly important during pregnancy. They answered a question on their Amazon page that they would begin including iodine, but I don’t see it on the label. The recommended amount of iodine for pregnant women is now 290mg daily.

          • Lindsay

            Hi Alex, Thank you for your reply. Is there a separate iodine supplement you would recommend? Thank you!

          • Alex Swanson M.S.

            Hi Lindsay,

            Yes, you could get Nature’s Way Kelp, which is better than isolated iodine. It contains 300mcg of iodine and is very inexpensive. I would check with your doctor before adding this to your regime since he or she knows your health history.

  123. Jessica

    Hey there! I just came across this page because I was googling Vitamin A as retinol palmate in prenatal vitamins. I have been taking the vita fusion prenatal for the last year before becoming pregnant- I was taking one almost every day (the serving size is 2 daily) I am 7 weeks pregnant and have only been taking one every couple of days. I eat a pretty well balanced diet with fruits/vegetables/eggs/meats/grains. I am not super religious about taking a prenatal every day sine I found out I was pregnant 3 weeks ago- but after reading about Vit A in the form of retinol, I’m very nervous! Even if I haven’t been taking the recommended dosage or daily. I’m upset that this is even allowed in a prenatal and want to call the company. To your knowledge, has anyone had a birth resulting in birth defects from a prenatal such as this? Is it documented? This is my 2nd pregnancy- with my son I didn’t take any prenatals until 2/3rd trimester because I was convinced that the amount from my diet was adequate.

    Reply
    • Alex Swanson M.S.

      Hi Jessica,

      Based on the current research, there isn’t any evidence to show that retinol palmitate in the amounts put in prenatal vitamins are linked to birth defects. The research shows that one very high dose of vitamin A at time of key embryonic development is the concern.

      Reply
  124. Shashi

    Hi Alex my obst. Has advised me to take 5mg folic acid. I’m 7 weeks pregnant. I’m also taking Rainbow light prenatals one a day. I was searching if I should continue rainbow light which contains 0.4 mcg of Folic acid i it as well. Your post surprised me by putting Rainbow light supps in the worst category. I’m upset that I have been doing it all wrong for my baby! Should I just throw them out? And if yes then is naturelo my only option? Even then do you recommend a prenatal as I’m already taking 5mg of Folic Acid?

    Reply
    • Alex Swanson M.S.

      Hi Shashi,

      I’m not aware of the circumstances, but I would ask why you couldn’t use methylfolate, folinic acid or a combination of both instead of folic acid. A high dose of folic acid can bottleneck folate receptors (this can vary with gene variants in DHFR, MTHFD1 and MTHFR). I would read the research on folic acid in this article.

      If you were taking additional folate supplementation per your doctor, a prenatal should still be used. Any of the prenatal choices from the Best list would be a better choice over Rainbow Light.

      Reply
  125. Jem

    Hello! I was wondering – have you reviewed the CoA of VitaminIQ? It sounds very good, but this is the only review I’ve found of the VitaminIQ supplement, and I’d like a little more reassurance before depending on it! I did contact them a couple days ago but haven’t heard back. Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Jem,

      Yes, I have reviewed the COA. Let me know if Vitamin IQ got back to you. If not, I can reach out as well to obtain a copy.

      Reply
  126. Deepasha

    Hi Alex!

    My question is regarding the simultaneous intake of Calcium and Iron in the prenatal brands recommended by you. I have been using Naturelo but came across research that suggests that Ca inhibits Fe absorption? I wanted to know your thoughts on this. I am currently 25 weeks and my Hb is low so I am a little worried.

    Thanks!
    Deepasha
    P.S: I tried reading through the comments to find any mention of this, but I haven’t been able to.

    Reply
    • Alex Swanson M.S.

      Hi Deepasha,

      There is a checks and balances system that occurs with iron absorption. For example, calcium can inhibit absorption while vitamin C increases iron absorption. When you look at the vitamin and mineral profile of a meal, iron, calcium, and vitamin C will all co-exist together. The biochemistry fate of each together gets fairly complex fast, but the overall takeaway is that research has found the iron inhibition from calcium is short-lived, and long-term calcium supplementation intake has failed to show adverse effects on iron status. You may require more iron and/or vitamin C, which is what I would inquire about with your health care practitioner.

      Reply
    • Alex Swanson M.S.

      Hi Eli,

      Yes, that is a good one. I actually called Jarrow to discuss this more with their experts, and they said it was the main one used for pregnancy.

      Reply
      • Alex Swanson M.S.

        In regards to gruyere cheese during pregnancy, it is just soft cheeses that should be avoided. Aged cheeses like gruyere are fine.

        Reply
  127. kat

    Hi Alex – thanks for your very helpful guide! We have been so lost until we found this, finally feel like we have found someone who knows what they are talking about!! So we have compared the ingredients in your top 2 in vitamin iq and naturelo and vitamin iq is coming out on top in a few areas, however we feel very anxious that the company is so new and we can only find 3 amazon reviews, which are all excellent but how do we know they are what they say they are? can you confirm they have been third party tested? have you got any links to any more reviews/articles to put our minds at ease? currently taking thorne basic prenatal but my blood test results came back with very high b12 so i want to switch before ttc! Also on the reviews of the other prenatals you have noted where extra supplementation is needed but you haven’t for the top 2 but from reading the entire article and comments it appears we would need to add – DHA, 2:1 Cal/mag, extra vit c and d3, and for naturelo extra choline? and for vit iq extra iron? is this correct? do you still stand by vitamin iq as your top choice? sorry for long question lol, bit nervous as just turned 38 and overweight and need to at least get one area right!

    Reply
    • Alex Swanson M.S.

      Hi Kat,

      Great! So glad this is the type of research you have been looking for.

      I personally contact all of the companies I have listed on my articles – especially new companies – and find out who they are, who is doing the manufacturing, reviewing their COA’s etc. I want to talk on the phone with the founders and find out everything before I make recommendations.

      In regards to Vitamin IQ and Naturelo, they are both excellent choices. If you feel more comfortable with Naturelo, I would go with that. I am waiting on the latest COA’s for 2020, and just uploaded Naturelo’s latest one to this article. Vitamin IQ’s will be up as soon as I receive it. I also reached out to Vitamin IQ with your question – which is a good one – regarding them connecting more with their base regarding their background and expertise. They said they have a big campaign starting soon to do just that.

      Thank you for the reminder to add notes regarding extra supplementation needed for the first two products, which I thought was there. I updated the article with those. For Naturelo, more DHA is recommended, I think that extra vitamin C can be helpful for everyone, vitamin D depends on your current level via a blood test, choline may be needed based on your diet, an increase in cal/mag would likely be helpful, and iron also depends on your blood work and diet. Just like B12, too low and too high can be an issue with D and iron, so you want to go off of your current levels.

      In regards to iron, yes I agree that ferrous fumarate is not ideal and I’ve told multiple companies to change the form. In this dose, it is not likely going to cause constipation. If you need extra iron, I recommend Iron Bisglycinate by Thorne Research that contains 25mg. The total amount of iron and how long (if you are low) should be monitored by your doctor.

      For after age 35 and weight, I came across this research study recently and thought you might find this helpful as well: A shorter time to pregnancy was observed with higher beta-carotene intake for those who were overweight, a higher vitamin C intake for those at an average or underweight, beta carotene and vitamin C for those under 35, and for those over 35, a higher vitamin E intake.

      I hope I covered everything!

      Reply
      • Kat

        Thank you so so much for this comprehensive response, I can not tell you how much I appreciate a bit of straight forward advice, it’s a mine field out there when it comes to this stuff! I decided to go for it with the Vitamin IQ prenatal and pleased to I feel great, much more relaxed actually, less anxious and lots of energy but not too much energy like the Thorne! I have noticed better sleep and the iron hasn’t been an issue! Great stuff! Many thanks!

        Reply
        • Alex Swanson M.S.

          Hi Kat,

          That’s what I like to hear! Thank you for letting me know!

          Reply
          • Kat

            Hi Alex, one more question for you! I live in Nashville where allergies are really bad so I take bluebonnet super quercetin Which really helps but I am currently trying to conceive, do u think this is safe? And to take once I hopefully get pregnant? It seems all natural and my doctor said it was okay but I googled it and a few scary things came up so thought I would ask u incase u knew anything? The doctors just say anything natural and from food is safe but I think that’s probably not entirely true…?

          • Alex Swanson M.S.

            Hi Kat,

            The issue is that I don’t think there is any research testing isolated quercetin supplementation in pregnant women, which makes it an unknown. Eating foods high in quercetin is different than concentrated, isolated doses. Since I like to error on the side of caution, I would say it is best to avoid the supplement during pregnancy and focus on the foods until research confirms otherwise. However, you will be happy to know that due to the changes in hormones and the immune system during pregnancy, you may actually find a natural reduction in allergy symptoms during that time.

          • Kat

            Thank you so much for your response re the quercetin! That’s good to know and I’m so glad I asked you!

  128. kat

    also one more question you note that ferrous bisglycinate is your prefered type of iron but these top 2 have ferrous fumarate – is this not the constipating type of iron? is it as well absorbed? If i go with the vitamin iq it only has the 18mg anyway so i could try and find a ferrous bisglycinate supplement to make up the rest to the recommended 27mg , if you know a good one please share! thank you so much for any help you can give, so so so so much appreciated!!

    Reply
    • Sofia

      Hi.

      Thanks a lot for the comprehensive review. I have a question about Thorne Research, I ordered 3 bottles of basic prenatal:

      https://www.thorne.com/products/dp/cdn-basic-prenatal

      In their website, for the dosage they only say twice daily. So I was wondering if taking 3 tablets woulld be ok.

      Thank you

      Reply
      • Sofia

        Also, should I take anymore vitamins aside of Thorn Research Basic Prenatal. e.g. Folate, vitamin C.

        I have a diet of more beans/legumes and green-veggies daily.

        Thanks

        Reply
      • Alex Swanson M.S.

        Hi Sofia,

        Of course! From what I can see, they say the dosage is 3 capsules daily. I don’t see where it says twice daily?

        I have notes underneath the Thorne Prenatal for what you may need more of with this formula:

        -Contains 1,000IU of vitamin D, but you may need more depending on your current level
        -Contains low levels of magnesium and calcium
        -Does not contain vitamin K2, only K1
        -You will need additional DHA and choline

        Reply
        • Sofia

          Hi Alex

          It says “Take 1 capsule two times daily or as recommended by your health professional” on the website on How to use section on right corner (below the price).

          Thanks a lot for the additional vitamin.

          Do you think it is safe if I take more Folate from the same company.

          Reply
          • Alex Swanson M.S.

            Hi Sofia,

            Strange, it says that on the Canadian site but not the US site. Anyways, I would stick with the label of 3 capsules a day, which could be split (2 in the morning and 1 at night for example). The methylfolate is already 1mg in the prenatal, which is higher than usual. I wouldn’t take more than that unless your doctor is recommending you do.

  129. Eli

    Hi Alex
    Thanks for replying
    I take Naturelo for more than one month and I do not have any reactions to this prenatal but I notice when I take this prenatal my stool color get darker that I know it can be for Iron in this supplement. My question is if it mean that iron absorb well that s why it become darker or it mean that iron did absorb well and make a darker color ..? this side effect of changing color is fine or I should change to another prenatal ?

    Thank You

    Reply
    • Alex Swanson M.S.

      Hi Eli,

      Stool color should not change. That sounds like an absorption issue. I would try a new prenatal to see if you notice a difference.

      Reply
    • Alex Swanson M.S.

      Hi Eli,

      This looks like a good product!

      Reply
  130. eli

    Hi Alex

    I read at consumerlab.com regarding Folate in prenatal supplements that ;

    The term, tolerable upper intake level (UL), is defined by the Institute of Medicine (IOM) as “the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population” 15.
    In 1998, the IOM set the UL at 1,000 micrograms per day (mcg/day) of folic acid (coming from foods fortified with folic acid and from vitamin supplements).

    This is a concern because it is now recognized that 800 mcg of folic acid is actually equivalent to 1,360 mcg of dietary folate (or 1,360 mcg DFE), which is above the upper tolerable intake level of 1,000 mcg DFE when obtained from synthetic forms of folate such as folic acid There is increased risk of toxicity when this level is exceeded on a prolonged basis.

    so taking prenatal with 800 mcg folate will be more than UL and they recommend to take prenatal with 600 mcg.

    Any idea about this
    ..?

    Thank You so much

    Reply
    • Alex Swanson M.S.

      Hi Eli,

      Excellent question. If you look at the studies that found issues with folic acid, it is due to elevated unmetabolized folic acid levels. Folic acid has to be converted mainly by the enzymes DHFR and MTHFR 677 to be metabolized through the folate cycle. For people with genetic variants in MTHFR 677, there is a reduction in the enzymatic function, increasing the risk of bottle-necked unmetabolized folic acid, and an increase in the need for methylfolate (as found in food).

      In regards to toxicity, this review by Dr. Morrell, states that up to 15mg (15,000mcg) of folic acid is actually considered safe (of course we know now why folic acid shouldn’t be used for other reasons). She states that the 1,000mcg level was actually set over 30 years ago because folic acid in large amounts was found to counteract the antiseizure effects of AED’s and it increased seizure frequency in some children. However, this concern is no longer valid but the 1,000mcg UL is still being used.

      This review shows that folic acid was set to 1mg to avoid masking B12 deficiency by the United States Institute of Medicine in 1998. The researchers found that very high doses were not toxic in multiple rat studies. They referenced one human study where 15-17mg of methylfolate was given daily for 6 months without any toxicity.

      I would be happy to review any literature you have that shows an increased risk of toxicity at the 1,360mg level. At the 600cmg-800mcg level of methylfolate in a prenatal along with B12, I don’t think you need to be concerned about toxicity or masking a B12 deficiency.

      Reply
      • Eli

        Please see these articles ;

        https://imfar.confex.com/imfar/2016/webprogram/Paper22533.html

        https://www.ncbi.nlm.nih.gov/m/pubmed/27465373/

        https://www.ncbi.nlm.nih.gov/m/pubmed/30603998/

        https://www.ncbi.nlm.nih.gov/m/pubmed/29255930/

        https://www.ncbi.nlm.nih.gov/m/pubmed/19389320/

        https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2736174

        https://www.cdc.gov/ncbddd/birthdefectscount/faq-folic-ntd.html

        As stated here that

        The upper tolerable intake level (UL) for folate is 1,000 mcg (which applies only to that consumed from supplements and fortified foods from synthetic forms like folic acid) — so any supplement with more than 586 mcg of folic acid will cause you to exceed the limit

        It’s best not to exceed this because prolonged intake of excessive folic acid can cause kidney damage and can complicate the diagnosis of vitamin B-12 deficiency (folic acid supplementation can mask a symptom of vitamin B-12 deficiency). Of particular concern to pregnant women is that excessively high blood levels of folate (>59 nmol/L) in their blood was found to be associated with an approximate twofold increased risk of autism in their children according to an observational study in Baltimore in which 10% of women exceeded this level (Raghavan, International Meeting for Autism Research 2016)

        it stated that “While most adults need 400 mcg of folate daily, pregnant women need 600 mcg. To be sure you get this, it’s suggested that you take a supplement with 400 mcg of folic acid and that you get the rest of your folate from your diet — from foods such as dark green leafy vegetables, oranges, and grain products enriched with folic acid

        Thank You

        Reply
        • Alex Swanson M.S.

          Hi Eli,

          I realized from my last comment that I didn’t make it clear when discussing the difference between folic acid (synthetic) and methylfolate (food form). I may have also misunderstood your question regarding “toxicity” and what that means. Folic acid is not a form of folate I recommend at any level, which I’ve made clear in this article.

          The first study you linked is one I have discussed in this prenatal article discussing the dangers of high circulating levels of folic acid:

          A new study from John’s Hopkins University looked at 1,391 mother-child pairs in the Boston Birth Cohort, a predominantly low-income minority population. The researchers found that very high circulating folic acid doubled the risk of autism, and B12 levels that were very high tripled the risk of autism. If both levels are extremely high, the risk that a child develops the disorder increases 17.6 times.

          The second/third study you linked is also one I have written about regarding synthetic folic acid and breast cancer. Here is a summary from that article:

          A 2006 study found that food folate intake was not significantly related to breast cancer risk, but total folate intake, mainly from folic acid supplementation, significantly increased breast cancer risk by 32%.

          Another 2006 study found that unmetabolized folic acid was associated with reduced natural killer cell cytotoxicity in postmenopausal women.

          A 2012 meta-analysis found that cancer incidences were higher in the folic acid-supplemented groups than the non-folic acid-supplemented groups.

          A 2013 meta-analysis, however, did not find any significant effect on cancer incidence.

          The fourth study you linked showed an increase in cognitive function, so I’m not sure why that was included.

          The fourth study you linked shows that low blood folate levels are associated with an increased risk of neural tube birth defects and blood folate levels went up since fortification.

          The fifth study shows that pregnant women are not meeting the recommended dose of folate.

          The sixth study from the CDC presents the issue that has been found in multiple studies with folic acid. Measuring blood levels of folate does not tell you intracellular folate or levels of unmetabolized folic acid, which can block folate from entering the cell. This is the whole crux of the folic acid vs. methylfolate argument and why folic acid shouldn’t be recommended.

          The FDA has set its recommendation for a population at 600mcg of folate during pregnancy, and the Mayo Clinic has set it at 400mcg-800mcg. The requirement is going to range person to person based on numerous factors including choline intake, which is where the 600-800mcg recommendation comes from and is found in prenatal vitamins. I only recommend methylfolate to be used.

          If this dosage makes you in any way uncomfortable, you can find a product that uses 400mcg of methylfolate (but not folic acid).

          Reply
  131. Nataly

    Hi Alex,

    Thanks a lot for this article and your web site.

    Surprisingly but I have not found any reference to Orthomol in your articles. This one is very popular in Germany and some other European countries and positioned as premium high quality product.

    I would appreciate your view on this brand in general and on their natal product in particular:
    https://www.orthomol.com/de-de/-/media/fachkreise/downloads/beipackzettel/orthomol-natal-granulat-bpz.pdf

    Thanks a lot for your advice!

    Reply
    • Alex Swanson M.S.

      Hi Nataly,

      With Orthomol Natal, while the DHA and probiotic inclusion is a nice addition, folic acid is used (instead of the preferred folate form methylfolate), cyanocobalamin is used for B12 (methylcobalamin is preferred), dl-alpha-tocopherol is synthetic vitamin E, and iron oxide is a very poorly absorbed form of iron (not to mention a small dose).

      If there are any other European prenatals you would like me to review, I would be happy to look at them and find one to add to the Best list.

      Reply
  132. Yasmine

    Hello Alex,

    What great informative articles you have written. I’m so happy to have found them. After months of restlessly searching for true supplement evaluations, nothing compares to your articles. Thank you!
    Moved recently from UAE to Denmark. Was taking New Chapter Perfect Prenatal there, as it seemed the best I could find there. Hadn’t educated myself then about the better forms of vitamins, like Methylcobalamin instead of cyanocobalamin, and Magnesium Oxide & Zinc oxide & the B6 form. Thankfully pregnancy went well, I ate well and took care of myself.

    Now in Scandinavia I’m looking for a prenatal for the possibility of a next pregnancy, a vitamin for my husband and kids (5 year old & 2 year old). I didn’t like the mainstream brands they have in the pharmacy and at a Matas supplement store. They have Solaray here & Solgar & Pharma Nord brand etc..

    I also noticed a British one called Terra Nova, was wondering what you would think of:

    http://www.terranovahealth.com/product/terranova-prenatal-multivitamin/

    They also have their Green Child kids vitamin from Terra Nova too.

    Also came across one by Wild Nutrition, for some reason I don’t feel comfortable with this broth like yeast fed way, I think u mentioned it in an article. It’s different than the Baby & Me 2 (I would trust 100x more)

    https://www.wildnutrition.com/products/food-grown-pregnancy

    And finally wanted your thoughts on Pure Encapsulations. They have surprisingly 2 different versions of prenatal, one in the US & the other for the European market. Here they are;

    Prenatal Nutrients:

    https://www.pureencapsulations.com/prenatal-nutrients-improved.html

    And Pregnancy Box: (This one had BCAAs included 50mg, I thought these weren’t recommended in pregnant women)

    https://shop.purecaps.net/en-UK/p/pregnancy-box

    (Can be bought without the DHA or with in a box).

    I’m hoping to order Naturelo Prenatal & the men’s whole-food multi (or 1 daily or the Adult Gummy). Also waiting for the UK to re stock the Kids Gummy). You recommend the Kids Gummy too right? Not just the chewable? I

    Just wanted to know what you thought of the previous ones I mentioned.

    Thank you,
    Sorry about my long message.

    P.S.
    If you have any good European vitamins from Germany or Scandinavia would be happy to look at them too. Also hoping to use Nordic Naturals for Omega3, I always liked that brand. But the prenatal Nordic naturals have 400IU D3, so that will be extra to the one in Naturelo. A silly question, having vitamins with different sources of vitamin D3 like Lichen & another from Lanolin Is fine?

    Thanks again ??

    Yasmine

    Reply
    • Alex Swanson M.S.

      Hi Yasmin,

      Thank you! I’m glad you found the site as well.

      1. The Terra Nova product looks like it is well made, utilizing the correct forms of the vitamins and minerals. The DHA is very low, so I wouldn’t rely on this to help you hit your DHA target.

      2. The Wild Nutrition product dose use a yeast-fed synthetic vitamin in a broth approach, which isn’t one that has been proven to be more beneficial. You may just be getting synthetic vitamins with a fancy story. It also isn’t clear if they are claiming the folic acid is actually a different form (they are calling it natural folate), yet is listed as folic acid.

      3. Pure Encapsulations is a good company, but their prenatal actually contains 400mcg of folic acid combined with methylfolate (unless the European version is different). The pregnancy box also contains folic acid. I have no idea why they would add BCAA’s to it. BCAA’s are just amino acids, but that seems completely unnecessary.

      4. For Naturelo, yes both types of children’s vitamins are fine.

      Based on this list, I think Terra Nova is your best bet. Is it available throughout Europe? I recently had a question from a woman in Germany looking as well. These are harder for me to find online, but perhaps between the two of you, we can find one to list on this article for people in Europe.

      No, different sources of D3 are not a problem.

      Reply
      • Yasmine

        Hi Alex,

        Thank you for the very helpful reply.

        1. I do like the Terra Nova brand in general but I don’t like their prenatal includes Magnesium (as oxide, citrate, ascorbate) 50mg. I mean would have preferred if it was just citrate, maybe a mixture is common. I suppose magnesium oxide is dangerous only if inhaled into the lungs. They wouldn’t use it if it weren’t safe I guess in pill form. I also don’t like that the choline is low.

        I also don’t like how kids need 2 capsules to reach only 5ug of vitamin D3 (lichen). Since the recommended is 10ug I thought. Maybe that’s the case in winter months and then 5 is enough. Not sure about that.

        Finally I don’t like how the living multi-nutrient vitamin has Vitamin B12 (as methylcobalamin) 50ug in 3 capsules. I find that excessive. It’s not like we don’t eat eggs or animal protein & products. So feels too high on B12 & again low on D.

        Finally the whole range has B6 as pyridoxine hydrochloride, which is ok but not the preferable I underand.

        2. Wild nutrition looks good, I also like vitamins in glass jars where possible. But I read that Naturelo uses BPA free plastic & it’s done to prevent damage in shipping. But they could package the jar in cardboard box as does New Chapter or others. Anyway..not an issue here either way.
        I also didn’t like how Wild Nutrition puts mushrooms & roots like Cordyceps sinensis, Reishi & Ashwagandha mixed with their daily vitamins. I just find those are best taken as separate vitamins. I guess I’m too conservative with those.

        3. Yes not to sure about Pure Encapsulation’s choices. But In comparison to Thorne, Seeking Heath, klaire Labs, Metagenics etc..are just too excessive in many vitamins like B12.
        I got put off my the Kids Smarty Pants gummies because I noticed they included something like 67ug B12 in some. It put me off, I suppose they updated them. But it still put me off them to be honest.

        Yes Terra Nova is available in many countries in Europe & others through different suppliers.

        Came across a nice Danish brand Nani that I didn’t mention. I didn’t like that they didnt have a specific prenatal, they just use their multivitamin and sell as a bundle along with their calcium, iron & omega. They also seem to source their vitamin D from moss, not the same as lichen I guess. Not sure. Their kids gummies look nice but again not sure about their product as a whole. If you want to have a look:

        Nani.dk

        I still thinking Naturelo is best for me to order from the uk supplier.

        Happy to combine efforts with the German lady your talking about. Whoever she is ?

        Have a great day/evening ?

        Thank you

        Reply
        • Alex Swanson M.S.

          Hi Yasmine,

          1. I was only looking at the Terra Nova prenatal. I wasn’t sure if you wanted me to look at the children’s one. The issue with magnesium oxide is that only 4% is absorbed. It isn’t harmful but just passes through. It may represent a small percentage of the mixture with ascorbate and citrate.

          I prefer B6 as P-5-P which is the active form. Pyridoxine hydrochloride has to be converted in the liver.

          2. I think mushrooms like cordyceps/reishi, and the herb ashwagandha can work in a multi as long as the dosage is correct, but I find they often need to be separated to hit the correct dosages.

          3. The Smarty Pants I have listed on my Best Children’s Multivitamin article only has 2.4mcg of B12, which is 100% of the RDA in the US.

          I checked out the Nani multivitamin, and while the correct forms are used, I think B12 is too high.

          Yes, I would agree that Naturelo is your best choice.

          Have a great day/evening as well!

          Reply
  133. Yasmine

    Hi Alex,

    Thank you for the reply.

    I was confused about the amount of vitamin A in the Terra Nova Prenatal, it’s listed as; Natural Beta Carotene/Mixed Carotenoids 2mg (don’t know what that means in IU or mcg & if it’s safe in pregnancy);

    http://www.terranovahealth.com/product/terranova-prenatal-multivitamin/

    And if you get a chance it would be great if you could look at the Child’s vitamin & the adult version (I would use for my husband);

    http://www.terranovahealth.com/product/terranova-green-child-living-multivitamin/

    http://www.terranovahealth.com/product/terranova-living-multinutrient/

    Still think I might go with Naturelo, these are just convenient since they are sold here in Denmark.

    Many thanks,
    Yasmine

    Reply
    • Alex Swanson M.S.

      Hi Yasmine,

      For the natural beta-carotene/mixed carotenoids, 2mg would be equivalent to 2,000mcg. To give a comparison, Naturelo has 1,040mcg and is 80% of the RDA. Please see my vitamin A/beta carotene research in the post for more information here.

      For the Children’s version, I think this is one of the better products I’ve seen in Europe. My only criticism is that I think that iron should come from the diet for children unless there is a dietary restriction or other reason that iron levels are too low. After ages 10-12 for girls it can be a good idea, but not for boys. Granted it is a small amount, but I just wanted to throw that out there.

      For the Adult version, 25mg of magnesium is too low unless he is taking extra magnesium. I think some of the B-vitamins are unnecessarily high, like B1, B12, B6 (also not P-5-P), biotin, and riboflavin. Most of the forms are correct except for oxide and not using P-5-P, but I would prefer to see more magnesium and a lower dose of the B-vitamins.

      Reply
  134. Stef

    Hi Alex,

    I’m looking for a choline supplement during pregnancy. I found Thorne phosphatidylcholine, but it comes from soy. I also found VitaminIQ “Mommy Brain”, but it’s seems to be for postnatal use. Per my research, Citicoline is the most bioavailable form of choline, but the bitartrate seems to be everywhere. Can you please recommend a good non-soy option that can cross the blood-brain barrier? Thank you!!!

    Reply
    • Alex Swanson M.S.

      Hi Stef,

      The Vitamin IQ Mommy Brain product is actually designed to cross the blood-brain barrier and comes from sunflower seeds (no soy). A combination of choline/DHA is how fish roe is nutritionally packaged, making it an ideal combination. While expensive, fish roe would be an excellent source of both. But I don’t see any reason why Mommy Brain couldn’t also be used during pregnancy.

      Reply
  135. eli

    Hi Alex

    I had a blood test and my HDL was 90 mg/dl last year and this year 120 mg/dl
    I took DHA NORDIK Natural for 1-2 months and cook food with Avocado oil .

    I would like to know with this very high HDL should I take DHA prenatal or I stop it ..?

    Thank You

    Reply
    • Alex Swanson M.S.

      Hi Eli,

      This is a question better suited for your doctor because someone needs to get to the root cause of why your HDL is so high.

      Reply
  136. Natalie

    Hi Alex!
    I read this article before I became pregnant and found it extremely helpful (taking the Naturelo prenatal and Nordic Naturals DHA). We are now expecting our baby boy in early May! Unfortunately, I have just been diagnosed with gestational diabetes after failing the 3 hour glucose tolerance test pretty badly. I have no risk factors for GD (eat healthy whole food/ low carb diet, not overweight, slowly gained healthy amount of weight during pregnancy, no family history of GD or diabetes in general, am fairly active, etc.— although I am certainly not perfect!). I noticed that you mentioned thiamin as something that could help. I’ve also read that magnesium can help. Any insights into potential causes of GD in low risk individuals? Ideas of what might help me avoid taking medication? I’ve been very confused and stressed out about this since it is a risk factor for all sorts of other scary things for me and baby!

    Reply
    • Alex Swanson M.S.

      Hi Natalie,

      Congrats!! This is definitely out of the ordinary based on your health habits and there are multiple possibilities. I’m not sure if low levels of thiamin and magnesium appear to be the issue if you are eating well and using Naturelo. Here are a few ideas:

      1) Cortisol levels: If you have been chronically stressed, this can raise blood sugar. Excited/anxious stress is still eliciting a stress response to your body. If you are not getting enough sleep, or your sleep is disrupted, this can compound the issue. For exercise, if you are doing anything physically strenuous, it may be best to switch to walking and yoga.

      2) Saturated fat: For some people, saturated fat can actually raise blood sugar due to certain genetic variants. Typically, this is from dairy. If you find yourself eating a lot of dairy (especially late at night), this could be the culprit. If you are eating non-dairy items, look out for agave nectar which is very high glycemic.

      3) Grains: When choosing bread, only choose sourdough. Flour-based foods (gluten-free ones can actually be the worst) that have not been fermented can also cause elevated blood sugar in those more genetically prone. Be especially mindful of carbohydrate intake at night.

      Hopefully, some of this is helpful!

      Reply
  137. Andrea

    Hello Alex, Looking at your prenatal list I was really leaning towards vitamin IQ prenatal, but I noticed the folate is listed as “Magnafolate.” It appears to be made from a lab in China. What do you know about magnafolate, and can we trust this brand of folate? Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Andrea,

      When I first reviewed the label, Magnafolate was not listed. It is not on the actual bottle label, but I went to their website and noticed it was on their label image. I reached out to the company, and they said that was an error from their graphic designer and is being fixed, and it is simply methylfolate, not Magnafolate.

      Reply
      • Andrea

        Thank you for reaching out to them! I appreciate it.

        Reply
  138. Evie

    Hi Alex,

    I am a vegetarian/pescatarian thinking about ttc soon. This post is extremely helpful.

    I am looking to purchase the following:

    1) Megafoods Baby and Me 2 due to the high choline, that way I’ll only need to consume ~1 egg per day.

    2) Nordic naturals prenatal DHA – it has 400 IU of D3 so combined with the Megafoods 600 IU I will have 1000 IU and may need to supplement with more. Any recommendations for additional D3 supplementation in case I need it?

    3) Calcium and Magnesium malate – unfortunately Canada doesn’t have the pure encapsulations 2:1 formula. Do you generally recommend 2:1 ratio over a 1:1? I found the brand CanPrev which sells magnesium malate and calcium dimacal separately.

    https://canprev.ca/products/magnesium-malate/

    https://canprev.ca/products/calcium-malate-bis-glycinate-200/

    Do you recommend I create my own 2:1 ratio by buying both products separately, or use Thorne Research 1:1 cal mag malate?

    4) Is additional Vitamin C needed and if so any brand recommendations?

    Kindest regards.

    Evie

    Reply
    • Alex Swanson M.S.

      Hi Evie,

      It is wise to get your vitamin D levels tested so that you can dose it correctly. If you are very low – say below 25 ng/ml, you may need more than 1,000IU daily for three months. Yes, I would recommend Nordic Naturals Vitamin D3 Vegan.

      In regards to calcium and magnesium during pregnancy, I recommend 2:1 calcium to magnesium. Generally, I recommend a 1:1 ratio or higher magnesium to calcium ratio. Yes, I would create your own 2:1 ratio.

      For vitamin C, you are getting 100mg from BabyandMe 2. I think 400-500mg daily is the target you want to hit. If your diet isn’t providing it, I recommend PaleoValley Whole Food Vitamin C, which is one of the few whole food vitamin C products that I have seen testing done to back up the amount claimed on the label.

      Reply
  139. Yvette Hinojosa

    Hi! I’m wondering your thoughts of Zahlers prenatal + DHA?

    Reply
    • Alex Swanson M.S.

      Hi Yvette,

      I think Zahler’s has improved a lot. They are confusing their customers using methylfolate and folic acid interchangeably when it appears they are using methylfolate. You will want to make sure you are getting more calcium, magnesium, and choline from your diet if choosing this one. Two additives in it include carrageenan and caramel (coloring I assume) that I would prefer not to see.

      Reply
      • Yvette Hinojosa

        Thank you!

        truthfully, I’m really confused and undecided about which prenatal is best for me. I am currently trying to conceive and have recently had a miscarriage so I would like to take every precaution.

        I’m undecided between Zahlers and nauturelo.

        If I ended up taking Naturelo, is it safe to take Nordic dha… or would taking both be too much dha.

        Reply
        • Alex Swanson M.S.

          Hi Yvette,

          If you decide on Naturelo, yes, it is safe to take the Nordic Naturals DHA. This combination would put you in the recommended range of 400-600mg of DHA at 580mg.

          Reply
      • Yvette Hinojosa

        Hello again,

        Any recommendations on which supplements could give me optimal levels of these.

        Reply
        • Yvette Hinojosa

          I have already bought the zahlers prenatal + DHA and I figure I should use these up. I read your message in the deficiency in choline, magnesium, and calcium. Any recommended sources for these?

          Reply
          • Alex Swanson M.S.

            Hi Yvette,

            Under Best Prenatal Vitamins, I have recommendations listed in the intro for supplements outside of the Prenatals. Pure Encapsulations Cal/Mag 2:1 is the one I recommend for calcium and magnesium. In regards to choline, I believe these targets can be achieved by the diet. Here is an article on how to get more choline, and how betaine can lower the choline requirement. If you are avoiding these foods, Mommy Brain is a good choline supplement that can be used during pregnancy.

          • Yvette Hinojosa

            Thank you for your recommendations!!

            I wonder your thoughts on zahiers Prenatal amount of b12 ( Currently 100mcg). Although I know there is no daily limit set for b12, from what I understand and compare to other prenatal this is a high amount. I believe the suggested Amount of b 12 for pregnancy is between 10-15 mcg. Should I be concerned?

          • Alex Swanson M.S.

            Hi Yvette,

            I would agree that it is unnecessarily high, especially relative to the rest of the formula. Unless there is an issue with B12 absorption, you are vegan, or you have tested to be very low, I don’t see the reason for it. B12 is very easy to obtain from the diet and since it stores in the liver, your body is able to maintain healthy levels. I think women need to be aware that very high B12 levels could be problematic, and this should be monitored by their doctor.

  140. Anu

    Hi Alex, thanks for sharing amazing guide, I have come across Ritual Prenatal, do you recommend over Naturelo or VitaminIQ, Ritual seems to be using Organic whole foods and clean ingredients, Thank you in advance!

    Reply
    • Alex Swanson M.S.

      Hi Anu,

      Do you have a link to a label? I looked all over their website, but I couldn’t find an actual label with the amounts and form of each vitamin and mineral used.

      Reply
  141. Yasmine

    Hello again Alex,

    Sorry I keep finding myself with something to ask you. I have been singing your praises, such an excellent portal to health, supplements and nutrition under your wing.

    Just wanted to know in the preconception phase would it be better to take the One Daily Women’s Naturelo or the Prenatal Naturelo (1 or 2 caps instead of 3)? Or I could take with Kids Gummies with my kids. Just want to get some folate in, not sure when I will try to conceive again. Maybe after summer.

    But if I take 1 or 2 pills from the Prenatal in preconception then maybe the opened bottle will get ruined. I mean how long do opened bottles last of Naturelo capsules & gummies?

    Thank you again & again

    Reply
    • Alex Swanson M.S.

      Hi Yasmine,

      I appreciate that!

      I would use the Prenatal product so that you can also test beforehand that your body is happy with it. Two capsules would likely be fine.

      Naturelo would have the data recorded regarding the shelf life once opened. I wouldn’t be concerned about it. They typically hold up for quite a while.

      Reply
  142. Jousephyne

    Hello Alex,

    Thank you for publishing this article. It was very beneficial and educational especially for me as I am 4 weeks pregnant now with thrombophilia MTHFR1298 (heterozygous) and PAI-1 4G4G. I am taking Orthomal natal, the German brand you have already reviewed. In addition I am taking Solgar 800 mg folate as metafolin and Solgar B12 1000mg methylcobalamin . What do you think about the combination? Could you please advise what other supplements I should include to feel safe (I had a miscarriage). I am vegetarian. I live in Europe. I appreciate your feedback and opinion as I can see how knowledgeable you are in this matter. Thank you in advance.

    Reply
    • Alex Swanson M.S.

      Hi Jousephyne,

      I’m so glad you found the research beneficial and I’m sorry to hear about the miscarriage.

      As a vegetarian, the main nutrients to target include zinc, B12, choline, iron and potentially selenium and calcium. The issue with Orthomal is that it is using synthetic folic acid, B12 as cyanocobalamin, synthetic vitamin E, 5mg of iron oxide (very low and the most poorly absorbed form), and only 5mg of zinc. Based on your iron levels, 27mg of iron bisglycinate may be needed, and 13-15mg of zinc would be ideal. For miscarriages, low levels of folate, magnesium, selenium has been linked as the major nutrients.

      Do you have any other potential options for a base prenatal that I could review for you? The problem is that folic acid can bottleneck and block the receptors for folate. A better prenatal would eliminate the need for adding on more methylfolate and methylcobalamin, and hopefully address better iron, zinc and choline requirements as a vegetarian. I would also read this article on choline, pregnancy and the PEMT gene.

      Reply
  143. Jousephyne

    Thank you very much for your reply. It helped me decide to change the supplement. Please advise if Terra Nova would be a good choice. http://www.terranovahealth.com/product/terranova-prenatal-multivitamin/

    I see that there is not enough DHA, so how much more would you recommend for me? Do you think that these are suitable for me as a vegetarian?

    Thank you so much for all your work!

    Reply
    • Alex Swanson M.S.

      Hi Jousephyne,

      Yes, Terranova is a much better option. The DHA recommendations are 400-600mg. If you do not want to use fish oil, you would need to use the Nordic Naturals Vegan Prenatal DHA.

      You are welcome!

      Reply
  144. Jousephyne

    I found these http://www.naturalwealth.rs
    so would like to ask you for the opinion regarding additional dha and the company. And also: do you think that I should take more B12 since I am vegetarian?

    Thank you soo much

    Reply
    • Alex Swanson M.S.

      Hi Anu,

      Thanks. I actually had the link to the website for Ritual, but I didn’t see an actual nutrition label where it gives the amounts and forms of each vitamin and mineral. Do you know where this can be found?

      Reply
    • Alex Swanson M.S.

      Hi Anu,

      Ah, thank you for the link. I would definitely recommend Vitamin IQ over Ritual. Ritual is too incomplete to be categorized as a prenatal in my opinion.

      Reply
  145. Anu

    Hi Alex,

    There is a link when scrolled to bottom
    “View Supplement Facts”

    Serving Size: Two (2) Vegetarian Capsules
    Servings Per Container: 30

    Amount Per Serving
    % DV
    Vitamin D3 (as cholecalciferol1)
    [from Lichen(whole plant)]
    50 mcg (2000 IU)
    333%Ϯ
    Vitamin E
    (as alpha tocopherol from mixed tocopherols2)
    [from Brassica napus(seed)]
    6.7 mg (10 IU)
    35%Ϯ
    Vitamin K
    (as Menaquinone-73)
    90 mcg
    100%Ϯ
    Folate
    (as 6S-5-methyltetrahydrofolate
    [Glucosamine Salt]4)
    1700 mcg DFE (1,000 mcg)
    283%Ϯ
    Vitamin B12
    (as methylcobalamin)
    8 mcg
    286%Ϯ
    Biotin
    300 mcg
    857%Ϯ
    Choline
    (as bitartrate5)
    55 mg
    10%Ϯ
    Iron
    (as ferrous bisglycinate6)
    18 mg
    67%Ϯ
    Iodine
    (as potassium iodide)
    150 mcg
    52%Ϯ
    Magnesium
    (as dimagnesium malate)
    30 mg
    8%Ϯ
    Boron
    (as calcium fructoborate7)
    1 mg
    **
    Omega-3 Docosahexaenoic Acid (DHA)
    [from Schizochytrium spp. (whole microalgae)8]
    350 mg
    **
    Ϯ Percent Daily Values for Pregnant and Lactating Women
    ** Daily Value (DV) not established
    Other ingredients: Stomach acid-resistant outer vegan capsule (hypromellose, gellan gum), inner vegan capsule (hypromellose), silica, cellulose, l-leucine
    1Vitashine™ lichen, 2Tocomix® 70R, 3K2VITAL®, 4Quatrefolic®, 5VitaCholine®, 6Ferrochel®, 7FruiteX-B®, 8Algarithm™

    Reply
  146. Liza

    Hi Alex,

    I came across your article after learning, with utter horror, about the 2016 study linking high folate/B-12 blood levels with autism. I know it’s just one study and problematic in multiple ways, but I feel just awful, because I am now 33 weeks pregnant and the prenatal I have been taking throughout—NFH Prenatal SAP, which came highly recommended by my fertility naturopath—is incredibly high in B12. I had no idea this was something to look out for; in fact, as a vegetarian, I thought it would be beneficial to be getting an ample dose of B12.

    Though my midwives seemed to have no problem with the NFH when I asked them about it, I would still like to switch to another formula. I’m considering this one, but wondering if the beta-carotene is a bit high? I know beta-carotene is not associated with the same toxicity concerns as preformed vitamin A, but I consume plenty of fruits and vegetables and don’t want to have to worry about overdoing it.

    https://www.cytomatrix.ca/products/prenatal-formula/

    Reply
    • Alex Swanson M.S.

      Hi Liza,

      I don’t think you need to be worried. This study (and others) are really pointing out the problems with synthetic folic acid (not methylfolate) and possibly cyanocobalamin (not methylcobalamin). However, very high levels of B12 in the body may deplete lithium due to lithium being a B12 carrier. B12 is stored in the liver and it is stored for quite a long time. Unless there are issues with absorption, or you have had your B12 levels tested to be very low, I don’t see the need for higher levels of B12 in a formulation in any form.

      I recently reviewed NFH Prenatal Sap for another reader. It is third-party verified for purity, and I don’t see any issues with the vitamin and mineral forms being used. However, it is a stronger formulation in regards to certain B-vitamins, and I defer to practitioners working with their patients when making this decision. Another note is that vitamin A is not included (I highly recommend reading the beta carotene/vitamin A section of this article), K2 (not included), low calcium and magnesium, and low choline.

      As a vegetarian, you want to make sure you covered with choline, zinc, B12, iron, and vitamin A as retinol. In regards to Cytomatrix, it is a lower dose formulation with the correct forms, and no, you don’t need to be worried about the beta carotene content. Their literature is conflicting, where the highlight says 1mg of methylfolate (label says 250mcg) and 45mg of iron (label says 11.25mg). There is also only 10mg of choline, and choline becomes very important in the 3rd trimester (if you are eating eggs, this will help you hit your targets along with vitamin A). Calcium, magnesium and zinc are all low, and the iodine is way below the recommendations for pregnancy.

      If this is a formulation you want to use, just pay more attention to utilizing the foods in the prenatal food chart of this article to fill in the gaps.

      Reply
    • Alex Swanson M.S.

      Hi Liza,

      Ok thanks, this is a much better formula. It looks like they corrected almost everything with the right amounts. The only one is choline. If you do not eat eggs (or don’t like them) and you are struggling to get enough choline, take a look at this article: Don’t Like Eggs? Here’s How to Get Enough Choline

      Reply
  147. Eli

    Hi Alex

    I did a genetic test at horizon that they screen 274 autosomal-recessive and X-linked genetic conditions, including

    https://www.natera.com/sites/default/files/HOR_MD_ConditionsList_2019_10_22_NAT-801080_DWNLD.pdf

    I was negative for all except Muscle-eye- brain disease in POMGNT1 gene related

    I would like to know regarding nutrition I can focus on what foods more or supplements that reduce chance transfer this gene to baby
    or I can not do anything with nutrition regarding blocking this gene for transfering …?

    I am not pregnant yet I have plan to get pregnant within 5-6 months.

    any suggestion ?

    Thank you so much for your support

    Reply
    • Alex Swanson M.S.

      Hi Eli,

      Carrier status genetic testing is different from nutrigenomic testing that we do at Nutrition Genome. This is something you would want to discuss with a genetic counselor.

      Reply
  148. Yvette

    Hi Alex! Thank you so much for this thread, it has been so helpful. I decided not to go with zahlers. Although, I’ve already purchased the product, I feel cautious with the elevated amount of b12.

    I’ve been looking into mega food baby and me 2. I’m wondering what is the equivalent mcg RAE of 5000IU?

    I’m planning on taking baby and me 2, megafood d3 gummies, puré encapsules 2:1, and Nórdics DHA. Thoughts on this combo??

    Thank again!

    Reply
    • Yvette

      Upon doing some more research, I found out Baby and Me 2 has different amount per serving on their website that the picture that you have posted on this thread. Here is the link to the website and the new serving sizes https://www.megafood.com/vitamins-supplements/multivitamins/baby-me-2-W1005.html#q=prenatal&lang=default&start=1.

      The new amounts seem very similar with very minor adjustments, most significantly, this prenatal now appears to meet the D3 amount that is suggested. Additionally, the Vitamin A seems to have decreased but is still in a very good range. In fact, I feel better about that change. Therefore, it seems that this prenatal, plus the pure encapsulations 2:1, and the Nordic DHA would be a good combination.

      I still have some concerns, however, that I hope you can help with…

      1. I see that the amount of Biotin is way above what is suggested. Its 300 mcg. Should I be concerned amount his amount being way above the suggested dose (30 mcg)? What are possible side effects to the baby or me, if any?

      2. Another concern is that it seems to be lacking significant copper. It states it only contains .2 mg of copper compared to the suggested (1mg). Is this something I should be concerned about? Would you suggest I use a supplement?

      3. It also seems that I should take more Vitamin C, as it only contains 100 mg. Would you recommend this? If yes, any suggestions on a good brand that would allow me to meet the amount suggested.

      4. They also seemed to have added more K Vitamin. Any thoughts on this?

      P.S. I have been really conflicted with regards to choosing a prenatal, as I had done a lot of research that pointed me to Zahlers Prenatal and DHA. I saw that it was not on your best list, and it left me wondering why? After extensively comparing Baby and me 2 and Zahlers, I found very little differences. The main differences are B12 and chromium are too high in Zahlers and Selenium/Choline are low. They both seems to require more Vitamin C, calcium, and magnesium. If you could help me see any other significant differences or your thoughts on which would be best for me, I would greatly appreciate it.

      Thank you again! I really appreciate your feedback.

      Reply
      • Alex Swanson M.S.

        Hi Yvette,

        Thanks for the update. I have been requesting that new label for months and never received it. I’ll be sure to update the article with it.

        1. Almost all companies switched from 300mcg to 30mcg for biotin after the FDA change. I’m not sure how BabyandMe missed this. There has been research that found that high doses of biotin strand breaks can cause DNA damage, which is why I believe the FDA changed the RDA for it. I think there are people who are more genetically susceptible to this occurring.

        2. Copper is very easy to get from the diet, so no, I wouldn’t worry about this. The zinc/copper ratio is important, and many people get too much copper and not enough zinc.

        3. My opinion is that vitamin C intake should approximately match what was found in the Paleolithic era and verified in research. The PaleoValley Essential Vitamin C product (2 capsules equals 450mg) is a whole food vitamin C that has been tested and verified for the amount on the label. However, due to our current circumstances and supply, a lot of vitamin C products are going to be out of stock.

        4. The vitamin K looks fine.

        5. There are products like Zahler’s that are not on my best list, but not on the worst list either. Based on the research presented in this article, a large dose of B12 out of proportion to the rest of the formula and very low choline are the two major reasons why it isn’t a formula I feel comfortable recommending. Babyandme2 isn’t perfect either, and I would change some ingredients there as well. Calcium and magnesium are very bulky and are often low or omitted, which is why a lot of formulations have to make compromises so they can include other ingredients. Like most formulations, you have to make some compromises yourself on what works best for you.

        Reply
        • Yvette

          Thanks Alex!

          It is very confusing. After calling the company, I was told that nothing in the formula changed despite the new label. I, however, find this difficult to believe. I don’t know the formula they use to change their IU to mcg so it’s difficult to estimate if this is true.

          I found on their website that someone asked about the high biotin and the response from them suggested that the dose is considered “safe” and noted that there is no upper limit on biotin.

          I guess the question I have to ask myself to choose, is what is worse, high amount of b7 or b12. At this point, I still don’t know.

          Reply
  149. Mary

    Hi Alex,
    Thank you for sharing this article, love it!

    I recently learned that I carry the MTHFR C677T heterozygous and the Factor XIII V34L Homozygous. My husband has the MTHFR C677T, A1298C and Factor XIII V34L all three heterozygous.

    We have suffered multiple early miscarriages at 5 weeks and all of this time I was taking Mykind of Organic Prenatal once and Rainbow one a day and a B-complex Plus by Pure Encapsulations that has 400 mcg Metafolin. My husband would take the B-complex Plus sometimes and Dr. gave us both 2 grams of folic acid daily.

    The thing is I wouldn’t be able to take other tests like PEMT (choline), MTHFD1 (folinic acid), MTR and MTRR (B12) and CBS (B6) of F5 gene because where I live unfortunately we don’t have them yet.

    With your guide and other recommendations decided my husband and me to take these supplements 4 months before trying to conceive:

    Naturelo prenatal
    Vitamin E Pure Encapsulations 400 mg. every other day (Husband only).
    Vitamin C 2000 mg due to high stress (Pure encapsulations ascorbic acid).
    D3 10,000 mg (Pure encapsulation).
    Nordic Naturals Promega 2,000 mg.
    Zinc picolinate 15 mg (Pure encapsulation).
    Calcium 1,000 mg (Pure encapsulation).
    Iron Bisglycinate by Thorne Reseach 25 mg (I currently have low levels of ferritin 24.89 ng/mL).
    Magnesium 400 mg (I have always taken the glycinate)
    Phosphatidyl Chloline Throne 420 mg once in preconception and take it twice daily once pregnant.
    Selenium (selenomethione) 200 mg.
    Ubiquinol 300 mg. Stop once pregnant.
    Glutathione Throne Reduced 175 mg (heard it is good for preconception for people who have MTHFR. Stop once pregnant.
    Myo-Inositol (only me) to prevent gestational diabetes, read is safe to take during pregnancy.
    Alpoha Lipoic acid 600 mg. Stop once pregnant.

    Would my husband and I need more folate intake beside the prenatal because of the MTHFR we carry and history of miscarriages?

    My current FSH is 2.24 UL/ml trying to get it to 1-2 UL/ml. Should I take an additional Iodine supplement?

    I also read that calcium supplement can block the absorption of Iron and that is why some prenatal vitamins do not contain iron so it can be taken separately.

    My B12 lab result is 654 pg/ml but what if I have a false result of B12 because of poor absorption. When I take my B-complex plus I feel better. I have not check my homocysteine levels yet, this would help to correlate the B12 result.

    Also read your probiotics article and decided to take the Naturelo probiotic 50 billion CFU to prevent diabetes and has incredible benefits also on preventing symptoms of anxiety and depression.

    Just need to find a good protein shake that I can take because I hardly eat meat.

    I do not want to take warfarin, lovenox, heparin or aspirin during pregnancy because the side effects scare me. Do all women who have a history of miscarriages because of MTHFR have to take these drugs?

    I want to take ginger capsules up to 1,000 mg a day because is safe during pregnancy and has same ingredient in aspirin also contains salicylates; natural acids that thins the blood.

    I also read that white willow bark is the natural alternative to aspirin, but cannot find anything on if it is safe during pregnancy.

    Also read that B3 Niacin is super important and can prevent miscarriages and birth defects, is it ok if to takes extra during preconception and pregnancy?

    I would appreciate if you could tell me what you think about all of this. Sorry, tried to make it as short as possible.

    Thank you again for this wonderful and helpful article, your feedback is greatly appreciated.

    Reply
    • Alex Swanson M.S.

      Hi Mary,

      I’m so sorry to hear that you have had to endure multiple miscarriages. I’ll try my best to answer all your questions. First I want to ease your mind regarding MTHFR.

      1. Variants in MTHFR are actually very common, and it does not mean there is a defect. SNPs have migrational and latitude connections based on our ancestry.

      The approach for optimal MTHFR function is to get enough riboflavin (B2) to stabilize MTHFR gene function, and adequate methylfolate intake (main form found in food). However, choline/betaine intake can also reduce the total amount required. Synthetic folic acid should be avoided, especially with variants in MTHFR due to bottlenecking folate receptors. Nutrition Genome offers a test that includes PEMT, MTHFD1, MTR, MTRR, CBS, F5, and ESR2 (fibrinogen) and ships to most countries.

      Instead of taking more methylfolate (this can make anxiety worse), you want to support the entire methylation cycle with B2, B6, B12, choline and betaine.

      2. Regarding your supplement protocol:

      D3 10,000 mg (Pure encapsulation): Make sure your doctor is monitoring your levels and dosage. You also want to make sure vitamin A intake is adequate when dosing D higher.

      3. My current FSH is 2.24 UL/ml trying to get it to 1-2 UL/ml. Should I take an additional Iodine supplement?

      This is a better question for your doctor so you can be monitored and given the correct dosage.

      4. I also read that calcium supplements can block the absorption of iron and that is why some prenatal vitamins do not contain iron so it can be taken separately.

      There is a checks and balances system that occurs with iron absorption. For example, calcium can inhibit absorption while vitamin C increases iron absorption. When you look at the vitamin and mineral profile of a meal, iron, calcium, and vitamin C will all co-exist together. The iron inhibition from calcium is short-lived, and long-term calcium supplementation intake has failed to show adverse effects on iron status. Most multivitamins do not contain much calcium and magnesium because they are bulky and are not able to fit in the capsules with the other vitamins and minerals.

      6. Methylmalonic acid and holotranscobalamin are better B12 indicators than serum B12 tests because you can see intracellular levels.

      7. If fibrinogen levels are high, talk to your doctor about nattokinase which has been found to decrease plasma levels of fibrinogen, factor VII, and factor VIII. Lactobacillus plantarum has also been found to significantly lower fibrinogen.

      8. I have a plant-based protein article, whey protein article, and collagen protein article.

      9. Do all women who have a history of miscarriages because of MTHFR have to take these drugs?

      No, it is more complex than MTHFR alone. The risk of having at least two miscarriages or infertility problems was 2.5 times greater for women with variants in the Factor V Leiden gene, for example.

      10. Ginger, willow bark and extra niacin should all be run by your doctor first.

      Reply
      • Mary

        Hi Alex,
        Thank you so much for the input, it is helping me and I appreciate it.

        The study that says B12 levels were very high tripled the risk of autism and that very high circulating folic acid doubled the risk of autism, but this is only with synthetic folic acid and synthetic B12 Cyanocobalamin, would it be a problem with high doses of Methylcobalamin and Folate? Even for people with the MTHFR mutation?

        Thanks again!

        Reply
        • Alex Swanson M.S.

          Hi Mary,

          These studies are showing high levels of unmetabolized folic acid and B12. Folic acid can block folate receptors, blocking folate metabolism and leading to high levels of unmetabolized folic acid. While I do think that cyanocobalamin is the problem here in regards to poor intracellular absorption, I don’t think methylcobalamin needs to be supplemented very high either. My opinion is that in regards to MTHFR variants, levels above 800mcg of methylfolate are not necessary when supporting the whole methylation cycle.

          Reply
  150. Maury

    I noticed the choline in Vitamin IQ is choline bitartrate. I researched choline bitartrate and if says it’s the cheapest form of choline. Is this a synthetic form or modified from sunflower. Naturello states that its from sunflower lecithin.
    Naturello uses quatrefolic folate. I have researched that as well. Vitamin IQ doesn’t state what their folate is from. Is quatrefolic folate synthetic? How does that compare to folate derived from broccoli as in Mama and Baby 2, or methylfolate from a food source like lemon?
    Why do you recommend Vitamin IQ as best?
    Btw, I should have prefaced this with thank you for an excellent article. I have read all the comments. May have skipped a few that didn’t apply. Deciding on a vitamin for my daughter in law expecting my first grandbaby!
    Thanks again. Look forward to your reply.

    Reply
    • Alex Swanson M.S.

      Hi Maury,

      Congrats! My first choice is to always get choline from egg yolks, organ meats, grass-fed beef, and wild salmon. A 2019 study recently found that the plasma choline response from eggs was 4x higher than choline bitartrate. Dietary betaine will also lower choline requirements, making it an excellent addition as well.

      The reality is that many women do not get enough choline in their diet. This is especially true for those with variants in the PEMT gene. Vitamin IQ, Naturelo, BabyandMe2 and Seeking Health all use choline bitartrate. This is considered a more stable and potent form of choline used for liver and gallbladder health. Due to it being 40% choline by weight, it takes a larger dose to make a difference. Vitamin IQ has 350mg of choline and 200 of TMG, compared to 100mg of choline and 0mg of TMG in Naturelo. Vitamin IQ also has 2,000IU of vitamin D vs. 800IU in Naturelo, and uses a better form of iron. Due to the importance of choline, vitamin D and iron during pregnancy, Vitamin IQ has the advantage. If you get enough dietary choline, iron and vitamin D from the sun and diet, Naturelo is an excellent choice as well.

      Methylfolate is a synthesized nutrient that is the biological equivalent found in food, unlike folic acid which is a synthetic form that does not exist in food. Generic methylfolate and quatrefolic folate have no difference except that one has a patent. For BabyandMe2, you will see L-MTHF with broccoli. That does not mean it comes from broccoli. It means broccoli is in the capsule mix with methyfolate.

      Naturelo really shouldn’t use the word “natural” next to ferrous fumarate. That is misleading. I’ve told many companies to stop using this practice. Traacs Ferrochel is a patented form of iron bisglycinate, which has been found to have better absorption at lower levels in studies without digestive issues or nausea compared to ferrous fumerate.

      Reply
      • Maury

        Thank you very much! I truly appreciate you taking the time to give such a detailed, honest opinion and explanation.

        Reply
  151. Maury

    Additionally, I noticed the Iron in Vitamin IQ is Traacs Ferrochel. Is this synthetic? In Naturello, it says natural ferrous fumarate but it doesn’t say from what?

    Thanks.

    Reply
  152. Kimberly Walker

    I am 39 weeks pregnant and have taken naturelo my whole pregnancy and based on your recommendations I added
    Vitamin C, choline, calcium magnesium (2:1) and DHA . I know this is not a breastfeeding article , but I would SO appreciate your advice!! now that I am about to deliver and hopefully breastfeed, do I continue with ALL of this or do I just take the naturelo and dha?

    Reply
    • Alex Swanson M.S.

      Hi Kimberly,

      Ideally, you would continue the same program throughout breastfeeding. Breastmilk is especially rich in choline and omega-3’s, so you want to make sure your body maintains a full reservoir of nutrients to pull from for the breastmilk and your body.

      Reply
      • Kimberly Walker

        Interesting. Thank you so much. But if I switch to the vitaminIQ – For breast-feeding –all I will need to supplement with Is DHA right? maybe that is easier!

        Reply
        • Alex Swanson M.S.

          Hi Kimberly,

          Yes, that could definitely work!

          Reply
  153. Gene

    Alex, This is great information. In the spirit of transparency, journalism and medical ethics, can you please disclose any affiliation you may have with any of these products, particularly with VitaminIQ? There is very little information out there about this company, their website is still half-baked and there are a suspicious amount of companies also at this address and suite #.

    Reply
    • Alex Swanson M.S.

      Hi Gene,

      No problem. I do not have any ownership stake in any of the companies listed on The Health Beat, nor do I guarantee any ranking order. Many companies have reached out to me for consulting in regards to their formulation, which I’ve been paid for and I’ve disclosed. I’ve met or spoken with most of the founders or formulation experts of the companies listed because I want to know who is behind the formulation. I also communicate with them to find out their manufacturing practices, safety testing, etc.

      I have an affiliate partnership with Amazon. I also have individual affiliate programs with companies based on Amazon purchases or purchases directly from their site. This is what covers The Health Beat expense and part of my time for writing and answering questions at no cost to the reader. Obviously, I would never have a partnership with a company and product that I didn’t research thoroughly and trust.

      Some supplement companies are full corporations like Thorne, Pure Encapsulations or Megafood, while others have been started by nutritionists, naturopaths, marketing specialists who hire formulation consultants, etc. Manufacturers contract many supplement companies, which means many share manufacturers and may use their address if they don’t have a physical office. Some founders also diversify in multiple supplement companies.

      I’ve done consultations for both Vitamin IQ and Naturelo, who have modified their formulation based on my recommendations. Both have different independent owners, but Naturelo has done a better job with their website, marketing, and outreach. I’ve also had clinical experience using companies like Thorne, Pure Encapsulations, Seeking Heath and others that I can vouch for. I have no interest in having my own supplement company, but I do want to have formulations that are safe, use the correct forms, dosed correctly, that I would use (or my wife in this case for prenatals!) and feel confident recommending to others.

      Reply
  154. Medhyps

    These tasty prenatal multivitamin gummies are from Vitafusion, a brand that comes highly recommended by Dr. Hall. They also include a similar number of calories and sugar as regular candy, though, so don t assume their health benefits extend to all areas of your diet. They also aren t vegetarian or vegan. But if a gummy option helps you remember and want to take your vitamins? Go for it.

    Reply
  155. Aarthie Murugavel

    Hi Alex! I’m currently taking Orthomolecular prenatal complete and I am compound heterozygous (C667T). Is this a good brand and what are your thoughts on it? I also want to know if it contain any heavy metals like lead etc. TIA

    Reply
    • Alex Swanson M.S.

      Hi Aarthie,

      The forms used in the Orthomolecular prenatal are pretty good, for the most part. The issue I see is that biotin, folate and B12 are very high and choline is very low. They also haven’t updated their iodine dosage, which is now 290mcg, but they still have 150mcg. For heavy metal testing, a COA would need to be requested from the company.

      I just released a new Nutrition Genome blog article on MTHFR that I think everyone here would benefit from reading to understand this gene better.

      Reply
  156. Yasmine

    Hi Alex,

    Hope you are well and safe during these strange times.

    I wanted to seek your advice on possible allergies to supplements. So got Naturelo ordered from the U.K. supplier. My husband has been fine with the Men’s daily, and my 5 year old has been fine with the gummies. I got rashes around the time of trying the gummies daily with my son. The rash was on my arms & right under my chest. I doubt it was related to any ingredients in the Naturelo gummies. I stopped taking them for a week or so. I had a slight rash on my arms only today, so clearly it’s not anything to do with the supplement. But it’s not on my upper stomach, under my chest this time. So i’m a bit nervous about what was the actual cause.

    I have never taken vitamin C in the form of acerola cherries or vitamin D from lichen, etc. So maybe along
    with coronavirus news stress &
    wondering if it has to do with new vitamins.

    So do allergies show from
    vitamins? Do you think it’s unlikely from Naturelo? I haven’t opened my bottle of Naturelo Prenatal, thinking maybe they will cause me allergy.

    Again i don’t think it’s anything do do with it. Maybe i can open the prenatal Naturelo capsules & just sprinkle a tiny bit in my food or drink & see how it is.

    P.S. Have you heard of Wild Low? It’s translated from Danish. But it’s a vitamin D source i saw in some local supplements here. I think it explains it’s some combined fungus & algae. Is it different from Lichen?

    Thank you very much!

    Take care,
    Yasmine

    Reply
    • Alex Swanson M.S.

      Hi Yasmine,

      Hope you are staying safe as well! I have heard this once before regarding a rash with a prenatal, so it is possible. This person was taking Rainbow Light, and she found out it was the raspberries, blueberries, and strawberries in the blend. I would take a look at the blends and see if there is anything in there that you may have an allergy to. If not, see if there is anything in your diet that you could be reacting to.

      I haven’t heard of Wild Low before. I’m pretty sure it is always Lichen when fungus or algae is used to explain the source but I would double-check with the company.

      Reply
      • Yasmine

        Hi,

        Thank you for the reply. Yes it’s a bit strange as i was only taking a kids gummy. Gives me palpitations right after i take & then it’s fine. But not sure if any of the rashes are from it. I mean all ingredients seem fine & natural.

        i asked you before about the terranova prenatal. You said the beta carotene in it was double the amount that’s found in Naturelo prenatal. I mean 2mg betcartone seems too high for a fat soluble vitamin especially in pregnancy. Is it common to find that amount in your research?

        http://www.terranovahealth.com/product/terranova-prenatal-multivitamin/

        Should i disregard it? ?

        Also is vitamin D2 in any multivitamin be it for adults or kids not advisable? would i need to supplement D3 seperatly?

        Thank you so much

        Stay safe

        Yasmine

        Reply
        • Alex Swanson M.S.

          Hi Yasmine,

          Beta-carotene has to be converted to vitamin A. You can see the conversion rates in this article, which is pretty low and certain genes push it even lower. I wouldn’t be concerned with 2mg of beta carotene. I would review the vitamin A and beta-carotene research in this article.

          Vitamin D2 is poorly absorbed. Yes, if you are low in vitamin D, vitamin D3 should be used.

          Stay safe as well!

          Reply
          • Yasmine

            Hi Alex,

            Yes, indeed! It’s all very well explained in your article here in the vitamin A section. I did read it before. So re reading it now again helped clarify it even more.

            Thank you again & again for the reply ??

            Stay Healthy, Stay Safe

  157. Kayla

    Hi Alex,
    What is your opinion of this prenatal vitamin: Thera Natal Complete https://theralogix.com/products/theranatal-complete-prenatal-vitamin?fbclid=IwAR3BR3hCBpF6ig9XLnnc3RIJrgOyzSjAzsVQrfJANXjgcxfAnN0rBr2gTwI

    Also, Prior to becoming pregnant I took 4000 IU daily of Vitamin D3, I’m now going to be taking a prenatal that has 3000 IU of Vitamin D3.

    Should I take the prenatal plus one of my Vitamin D3 pills that has 2000 IU for a total of 5000 IU or just take the 3000 from the prenatal now with no additional supplement.

    Same question for fish oil and DHA. I currently take 2 fish oil pills that equal 2800mg fish oil concentrate- 1800 mg Total Omega-3, EPA 1294mg, DHA 506mg and then my prenatal has 300mg of DHA do I continue taking both, cut back to just one fish oil pill or eliminate it all together?

    Thank You!

    Reply
    • Alex Swanson M.S.

      Hi Kayla,

      The issue with Theranatal is that they use cyanocobalamin for B12 instead of methylcobalamin. See the B12 research in this article on why that could be an issue. It also uses very poorly absorbed forms of magnesium and zinc (both oxide). B6 is also dosed higher in relation to the other B’s, and I prefer this to be lower in the active P-5-P form instead of pyridoxine hydrochloride.

      For vitamin D, I think 2,000-4,000IU is the sweet spot. It’s wise to monitor your D levels to make sure you are dosing correctly for your level, however.

      For fish oil, I think the dose of DHA should between 400-600mg.

      Reply
  158. Joana M

    Hello,
    This is all great research! I have spent hours trying to look for a prenatal. I see that someone posted about theranatal complete. I was also considering this prenatal vitamin! Do you think the levels are too high? What do you think of the vitamin?

    Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Joana,

      I just answered this question for Kayla. Please see my answer there.

      Reply
  159. Jess

    Hi Alex, thank you so much for this article, it was really very helpful.

    I recently purchased a bottle of Ritual prenatals, but haven’t started taking them yet. It seems it has the right forms and roughly the right quantities of the ingredients you deem essential for a prenatal.

    Could you kindly provide your thoughts on Ritual as a prenatal? It would give me much more confidence in taking them knowing that you approve!

    Thank you so much

    Reply
    • Alex Swanson M.S.

      Hi Jess,

      I think the concept of Ritual is a good idea, but also a tough formulation because you are making a lot of assumptions for the general population’s intake. A prenatal requires a full profile to ensure that all the boxes are checked for a large demographic, and the dosages of the major requirements will vary based on the individual’s genetics and dietary intake. You have to take inventory of what you are getting that Ritual is missing that are crucial during pregnancy like calcium, zinc, selenium, B6, B1, vitamin A, and beta-carotene.

      You also want to keep the correct ratios in mind, since there are synergistic powers at work. All of the b-vitamins as a complex versus isolating a few is an example. I’ll try to keep this brief since I could probably go on for a while!

      The positive side is that Ritual is conscious about sourcing and purity, and they hit the correct range and source for vitamin D, folate, iron, iodine, omega-3, and K2. The downside is that biotin is too high (300mcg), and there is a reason the FDA dropped the RDA for biotin by 10x, likely due to the negative effects on chromosomal stability. Magnesium is too low to make any difference, as well as boron, both of which I find odd choices for the limited capsule capacity. Choline is also too low, and I noticed they put choline in their protein powder (250mg) to make up the difference. I’ve been requesting that companies move away from choline bitartrate due to the latest research showing increased TMAO levels.

      My thought is that a targeted prenatal is possible, but my opinion is that Ritual is currently missing the mark.

      Reply
  160. Jon

    Hello Alex,

    I wanted to get your thoughts on supplements for fertility and fertility health. My wife and I are going through IVF and I was curious about supplements and fertility health. Might be a good blog topic to go along with the prenatal because I am sure it would help a lot of people. I have read CoQ10 but I am not sure of anything else. Do you have any insights on that? If not no worries as I know this is the prenatal vitamins forum.

    Reply
  161. Jon C

    Hey Alex,

    What do you think about this “Bundle”? The link is below the description.

    A 4-week supply of Advanced Prep: A complete prenatal vitamins and minerals in convenient daily pouches, with full DV of choline and already-reduced form of folate, plus 25 mg/day of micronized Fertinatal® DHEA to support ovarian health for women 35-39*.

    A 4-week supply of OvoEnergen Ubiquinol CoQ10: Active ubiquinol form of CoQ10 with the industry-leading VESIsorb® absorption system to support egg health*.

    A 600-serving bottle of Vitamin D3+K2: Vegan, liquid Vitamin D3 with Vitamin K2 with olive oil to support male and female reproductive health, as well as prenatal health*.

    https://myovaterra.com/collections/fertility-bundles/products/it-starts-with-the-egg-preconception-pack-for-women-35-39

    In addition to what the body needs going through IVF we are also looking to strengthen egg quality…Any additional thoughts on that?

    Thanks!

    Reply
    • Alex Swanson

      Hi Jon,

      I think you could re-create a better version for less money. Overall, the multivitamin is formulated better than most. However, I didn’t see EPA and DHA included, which improves IVF success. The iron is on the higher side, so you want to make sure to monitor iron levels if taking that much because too little or too much can affect the success rate. Also, I’ve been trying to get companies to drop choline bitartrate and use phosphatidylcholine instead due to increasing TMAO levels, mainly at higher doses. Since this one has 550mg of choline bitartrate, I wouldn’t be comfortable recommending it.

      If you wanted something similar, you would combine a prenatal, CoQ10, fish oil, and DHEA (with a practitioner’s guidance) product. Ideally, get choline from the diet through eggs and meat.

      I’m not familiar with anything additional that would strengthen egg quality beyond this combination.

      Reply
  162. Jon C

    Great thank you!! Vitamin IQ still a better option for a prenatal vitamin?

    Reply
    • Alex Swanson

      Hi Jon,

      Depending on the reasons for issues with fertility, that will help answer that question. Your partner might need a stronger formula. If you are working with a practitioner, they will have a better and more accurate idea of what targets need to be addressed. For example, the Thorne Research Prenatal has 45mg of iron bisglycinate. If iron levels are an issue, along with a higher need for other supporting vitamins or minerals, this one might be a better formula.

      Reply
  163. Jon C

    One last question. What are your favorite iron supplements?

    Reply
  164. Robin U.

    Hi Alex,

    My wife is now 29 weeks pregnant. She have been using the following combination of supplements:
    15 ml of Möller’s Cod Liver Oil(https://www.mollers.com/product/mollers-tran/)
    1 softgel of NOW Foods, Vitamin D-3, 125 mcg (5,000 IU)
    3 capsules of NATURELO, Prenatal Multivitamin
    1 softgel of Natural Factors, Phosphatidyl Choline (PC), 420 mg

    Btw. You list up a bit of the ingredients in the NATURELO Prenatal Multivitamin in this article, it needs to be updated.
    Like calcium(295mg->255mg, magnesium(210mg->200mg) and DHA(100mg->0mg).

    What do you think about the supplement stack my wife are using now and should she continue with the same regiment postnatal?
    Considering swith out NATURELO, Prenatal Multivitamin with their NATURELO, Postnatal Multivitamin?

    Kind regards from Norway,
    Robin U.

    Reply
    • Alex Swanson

      Hi Robin,

      You are right. It looks like Naturelo changed all of their formulations. I will make sure to update all of the new amounts.

      That looks like a really solid stack for your wife. Yes, switching out the prenatal for the postnatal can be helpful if there are any issues with breast feeding. The main difference includes a slight change in the amounts and the herbs added to the postnatal to help milk production.

      Let me know if you need anything else!

      Reply
  165. Mark

    Hi Alex,

    I recently bought Naturelo prenatal vitamins after reading your article and emailed the customer support to request for their latest COA. However, they replied that they do not give the COA results to public. They made assurances regarding the safety and efficacy of their products and shared that they do 3rd party testing in the US at top accredited labs including, Eurofins. Should we as customers be concerned about their products given that they do not provide the COA? Thank you.

    I have quoted their responses in full below:
    Like most companies, we do not publish our test results to the public as the information is proprietary. We primarily manufacture in the US with a small portion in Canada. All our products are tested here, in the US. The safety and efficacy of our products is our number one focus, and we have thorough testing and quality control procedures in place to ensure that our products meet the highest of industry standards. We perform testing on both raw materials and finished products in every batch we produce and adhere to current good manufacturing practices (cGMPs) established by the FDA. Our quality assurance program ensures that we distribute safe and high-quality products to our customers and includes testing using validated test methods.

    Second response when I further enquired if their tests are done by a 3rd party and raised my concerns with the lack of COA.

    Our products are produce in US and Canadian GMP and NSF certified facilities. Our 3rd party testing occurs in the US at top accredited labs including, Eurofins. We go above and beyond what is required to ensure we are providing the top quality Whole Food base vitamins and minerals promised. The safety and efficacy of our products is our number one focus, and we have robust testing and quality control procedures in place to ensure that our products meet the highest of standards. We perform testing on both raw materials and finished products in every batch we produce and adhere to current good manufacturing practices (cGMPs) established by the FDA. We ensure that all products meet their established specifications and require a Certificate of Analysis (COA) for every lot we manufacture.

    Reply
    • Alex Swanson

      Hi Mark,

      Naturelo was purchased by a new company and seems to have gone through a lot of changes. If they are using a 3rd party to test, I don’t see why a COA would not be given upon request. I reached out to Naturelo and also received this standard reply. So I wrote back again to see the results so I can verify that everything is well below the safe limits. I will let you know if and when I hear back.

      Reply
      • Mark

        Hi Alex,

        Thank you for looking into this matter and I look forward to hearing from you. I really liked their purported use of whole food base vitamins and mineral. I have tried to clarify further to understand why a COA would not be given upon request if they are using a 3rd party to test and I quote below some parts of their response beyond the same standard replies earlier.

        ” We do produce 3rd party testing to FDA who monitors us and our industry for cGMP (Current Good Manufacturing Practices) compliance. ”
        “COA’s contained proprietary information and therefore are only provided with business partners with agreements in place.”

        Reply
        • Alex Swanson

          Hi Mark,

          They asked me to get on a phone call to go over the results, so it sounds like there is some proprietary information regarding the formulations. I’ll let you know what I find out.

          Reply
          • Mark

            Hi Alex,

            Just wondering if you have managed to find out from Naturelo regarding the formulations? Thank you.

          • Alex Swanson

            Hi Mark,

            I initially received an email from Melody that she would be on vacation for two weeks and she would reach out to schedule a call when she got back, but I never heard back. I just sent a follow-up email to see if I can get someone on a call to find out.

          • Alex Swanson

            Hi Mark,

            I’m sorry, I still can’t get a reply to get this information. If you find out anything, please let me know.

        • mark

          Hi Alex thanks for trying to reach out to them. Given their unwillingness to be more open about their products, would you still recommend them as a best prenatal or should we look at others?

          Reply
          • Alex Swanson

            Hi Mark,

            For now, I would consider the others on the list until this gets resolved.

  166. Vicki Goldbach

    Thank you for this Article! It will be useful for me as a RN, lactation consultant & my pregnant daughter. Q: You said take 450-930 mg of choline but you prefer intake of phosphatidylcholine. The 2013 Psychiatric journal study said phosphatidylcholine increases serum choline levels (24). It shows they used a huge amount : “Doses of 3,600 mg (phosphatidylcholine) each morning and 2,700 mg each evening were administered from a mean of 17.2 weeks (SD=2.1) … Phosphatidylcholine is 13%–15% choline; thus, this daily dose should provide approximately 900 mg of choline per day, about the same amount as in three large eggs.”
    So I’m confused how much Phosphatidylcholine she should take? Designs for health has Phosphatidylcholine (from soy lecithin) 420 mg capsules. Can you please clarify between the amounts for Choline and phosphatidylcholine needed for mental health protection. Thx

    Reply
    • Alex Swanson

      Hi Vicki,

      You are correct regarding the percentage of choline in phosphatidylcholine. This is why it is so hard for prenatals to fit phosphatidylcholine with everything else in a capsule. If supplementation is needed, it is better as its own supplement. My understanding is that food-based choline represents full absorption at the stated milligrams. An example was a study that looked at 3 grams of egg yolks vs. 3 grams of choline bitartrate. The egg yolks showed a plasma level of choline that was 4x higher than bitartrate in humans (double blind / randomized). The absorption appears to be related to being phospholipid bound, which means that even if the elemental value of phosphatidylcholine appears lower, the absorption is higher than bitartrate.

      My opinion is that choline should come from the diet first. This is attainable with eggs, meat, nuts, and betaine (found in spinach, beets, and grains, betaine lowers the choline requirement). If this isn’t possible, phosphatidylcholine supplementation is helpful to fill in the remaining amount based on the percentage of choline in milligrams.

      Your daughter can take the PhytoVest quiz (it is free) to see how much choline she is getting on average per day to help decide if supplementation is necessary.

      Here is another article I wrote specifically on choline and betaine that I think you will find helpful: Don’t Like Eggs? Here’s How to Get Enough Choline

      Reply
      • Vicki

        Thank you I’m still confused on amount to take “to fill in the remaining amount based on the percentage of choline in milligrams”. How many mg of phosphatidylcholine? It comes 420 mg which is way lower than study ? Or should she just use choline to total 930 mg of choline. She feels too sick and can’t eat eggs even third trimester. Her Vit IQ has 350 mg. Thank you

        Reply
        • Alex Swanson

          Hi Vicki,

          Ah, ok I see. You could follow the dosage of the study if you wanted to maximize actual choline intake. Personally, I would be hesitant with that amount if she is getting easily nauseous because it could be hard to keep down. It may be better to start low – say 420mg 2x a day – and take it with fish oil if she can keep it down. DHA boosts phosphatidylcholine levels in the brain when taken together. Then potentially move the dosage up if she still can’t keep any food down.

          Reply
  167. Kerry

    Hi Alex,

    Do you have any thoughts on the Prenatal by the PCOS doc. https://pcosdocshop.com/products/prenatal-multi-180-capsules.
    After reviewing your article it looks like it could be a good option (I have PCOS) but it has a much higher amount of folate than you recommend and also includes inositol AND coq10.

    Reply
    • Alex Swanson

      Hi Kerry,

      The formulation follows all the correct forms of the vitamins and minerals. This is on the high side of dosage with folate, B6, B12, biotin, and selenium. Choline can be confusing because the amount listed is not the amount of actual choline. 900mg of choline bitartrate is 41% choline, which is 369mg. You want to make sure you take fish oil with any product containing choline to reduce TMAO production. The CoQ10 dosage is fine, and the higher dose of inositol is for blood sugar and egg quality. How this works for you really comes down to your tolerance for the higher dosages, and it would be helpful to be monitored by your doctor or dose down if needed. Otherwise, this looks like a viable option for PCOS individuals.

      Reply
      • Kerry

        Hi Alex thank you very much for your reply it is very much appreciated. So when you say it is on the high side for folate, b12, b6, selenium and biotin would you suggest instead of taking this I stick to one of your recommended prenatals like the baby and me 2 and add inisitol and are there any negative consequences from those vitamins being on the higher side? Thank you ☺️

        Reply
        • Alex Swanson

          Hi Kerry,

          I think this is a good option because higher doses may be needed to effectively regulate hormone levels and insulin/glucose. BabyandMe 2 likely isn’t high enough for PCOS. Another one that is close to this one that also contains chromium and slightly lower but still with therapeutic doses would be the Seeking Health Prenatal Essentials. This could be another option if you find the 6 capsules to be hard to take or it isn’t compatible with you. The serving size of Prenatal Essentials is 2 capsules, but you would need to add inositol and make sure you are getting enough choline.

          Reply
          • Kerry

            Thanks Alex, this is really helpful.

          • Alex Swanson

            You are welcome!

    • Alex Swanson

      Hi Kerry,

      I compared this product to the PCOS prenatal you sent earlier because they are similar formulations. The Needed Prenatal requires 8 capsules compared to 6 capsules in the PCOS prenatal, but you mentioned they also have a powder. Needed has some areas where it is stronger than the PCOS prenatal. It has 20mg of riboflavin compared to 5mg, 200mcg of B12 compared to 150mcg, and 5mg of manganese compared to 0mg. The PCOS prenatal has higher folate and choline. Overall, I would say these are pretty similar formulations, and each uses the correct forms of the vitamins and minerals.

      Reply
      • Kerry

        Awesome thanks so much ☺️

        Reply
  168. Brooke

    Hello Alex, thank you so much for this incredibly detailed article. I have been vegan for 20 years and am taking Garden of Life My Kind Organics for pregnancy. I realize that the iron and zinc are low and the calcium is non-existent. Do you think that this is still a good prenatal if I take extra zinc, iron, and calcium. Every day I also take an additional 2000 units of Vitamin D, Solgar Choline (350 MG) and 600 MG DHA from NutraVeg (Algae Oil). Would you still suggest a different prenatal or is this one okay? Thank you so much!

    Reply
    • Alex Swanson

      Hi Brooke,

      Yes, as long as you are filling the gaps with extra supplementation, I think that is absolutely fine. Of course, happy to help!

      Reply
      • Brooke

        Thank you so much Alex for your super quick reply. I am wondering if you can please recommend a good separate zinc supplement and the dose. In the cupboard, I have the AOR Zinc-Copper Balance (15mg-2mg) but did not know if it was safe to take during pregnancy. Since I don’t eat eggs, should I switch from Choline Bitartrate to phosphatidylcholine? Also, I could switch from My Kind Organic Prenatal to the Baby and Me 2 Prenatal if you think that is better. I am just one month pregnant. Thank you very much again! 🙂

        Reply
        • Brooke

          Just a correction:
          Thank you so much Alex for your super quick reply. I am wondering if you can please recommend a good separate zinc supplement and the dose. In the cupboard, I have the AOR Zinc-Copper Balance (15mg-2mg) but did not know if it was safe to take during pregnancy. Since I don’t eat eggs, should I switch from Choline Bitartrate to phosphatidylcholine? Also, I could switch from My Kind Organic Prenatal to the Baby and Me 2 Prenatal or the Naturelo Prenatal Whole Food if you think that is better. I am just one month pregnant. Thank you very much again!

          Reply
          • Alex Swanson

            Hi Brooke,

            I think you would be a good candidate to take the PhytoVest quiz (it’s free) so that you can get a better idea of what you may not be getting enough of with your diet. Typically, a vegan diet is too high in copper and too low in zinc, so you may want to take zinc on its own without copper. The quiz will help you estimate what type of ratio you are getting. For choline, phosphatidylcholine is better absorbed and has the research during pregnancy to back up the results. So yes, I think it is better than choline bitartrate. It looks like MyKind made some formula updates since the last time I checked, and made improvements in areas I was critical of before including bumping up the zinc. I think it is a good one to continue. And congrats by the way!

          • Brooke

            Thank you so, so much Alex for all your responses. I really appreciate your help! I will take the quiz and will also switch to Phosphatidylcholine. I just have one more question: Do you think that I should also take 500mg of L-Carnitine (Tartrate) a day? I have heard that it is good for a developing fetus but have only ever see one Prenatal called ‘Grow Baby Health’ with it. Thank you again!!! Brooke 🙂

          • Alex Swanson

            Hi Brooke,

            L-Carnitine is typically used when there are issues with fat metabolism. It is synthesized in the body through methionine (protein), vitamin C, lysine, magnesium, and B-vitamins 1-5. I don’t have any experience with women taking L-carnitine during pregnancy, but I could see it making sense if you are not eating any animal products. This is one I would check with your OBGYN first.

  169. Brooke

    Thank you again so, very much Alex. I REALLY appreciate your help and expertise. Have a very happy holiday season!
    Brooke 🙂

    Reply
    • Alex Swanson

      You too!

      Reply
      • Brooke Larson

        Hi again Alex,
        I have just read about this Choline supplement and wonder if you know if it is good for pregnancy? I have the Thorne brand but wonder if this one is better. What do you think? It is called:
        BodyBio, PC, Liposomal Phospholipid Complex
        Thank you, Brooke 🙂

        Reply
        • Alex Swanson

          Hi Brooke,

          I think it looks good overall. I think my only hesitancy would be the flaxseed oil (which can go rancid) and why ethanol is included. I would reach out to the company and ask if this is safe for pregnancy.

          Reply
          • Brooke Larson

            Thank you so much Alex. I will stick with Thorne since they are recommended by you and I brand that I know is very reputable. Have a great week! 🙂

  170. Hannah C.

    Hi Alex,

    I’ve been reading your pages for awhile now and they’ve been incredibly helpful. In case of MTHFR, should I switch my vitmain? Currently I take the Megafood supplement, along with Nordic Naturals DHA, and additional Vitamin D. Do you also think the Thorne vitamin may be better?

    Unrelated to vitamins (in a way), my midwife also recommended I start taking Vitex, since I’ve unfortunately had two back to back (within 3 months) miscarriages. Which may also be why she recommended the Thorne supplement too, since I haven’t done testing yet to see if I have MTHFR.

    Anyway, thank you your help!

    Reply
    • Alex Swanson

      Hi Hannah,

      Thank you for letting me know the information has been helpful. I’m very sorry to hear about your miscarriages. When it comes to MTHFR, the variants help determine folate requirements. It’s been a mission of mine to help people understand the ancestral and environmental connection to MTHFR genotypes because there’s a lot of language like “defect” used when people have variants, which is completely false. I don’t think the folate difference between the BabyandMe2 Megafood prenatal and the Thorne prenatal is enough to make a huge difference, but there may be other micronutrients you need in higher amounts that the Thorne supplement provides. I have experience with women using Vitex that have had great success. So I think your midwife is right with those recommendations.

      Reply
    • Leanne

      Hi Alex,

      Happy new year! I am currently 5 weeks pregnant and stumbled across your page when looking for the best prenatal. I’ve read through the entire page plus all of the questions and answers. I was pretty much set on Naturelo but now am conflicted based on the most recent questions about it in September and your response that they’re owned by a new company. A little background – I did my own research and have been taking Actif since October 2021 just incase I accidentally got pregnant while not on bc. I felt ok with using Actif while not pregnant but want to get the best possible now that I am. The levels in Actif have so far not caused any issues, sickness, etc and the last time I had a vitamin panel done my levels were normal so from what I know right now I don’t have any deficiencies. I just started taking the Nordic Naturals DHA and have been taking Double Wood Phosphatidyl Choline for a few months in preparation. Do you currently have a recommendation between the Naturelo and Vitamin IQ? I just want to take the best and am overwhelmed with options. I do recall taking Thorne Prenatal during a food sensitivity diet years back recommended by my nutritionist at the time and recall being nauseous like you said is reported by some. Thanks so much for your time!

      Reply
      • Alex Swanson

        Hi Leanne,

        Happy New Year and congrats! When you put Vitamin IQ and Naturelo next to year other side by side, the formulations only have slight differences. Vitamin IQ has a little more B1, B2, B6, niacin, folate and B12. I think Vitamin IQ has an advantage with the choline/trimethylglycine combination, but if you are taking 1200mg of phosphatidylcholine (yielding 420mg of choline), then you are likely hitting your target combined with your diet. However, I would try Vitamin IQ due to the issues currently with Naturelo’s lack of response for testing and recent reviews of a strong fish smell. I will keep reaching out to the Naturelo to try and get some answers.

        Reply
  171. Mallory

    Hi Alex,
    I have started the MegaFood Baby and Me 2 as well as Nordic Naturals DHA. Planning on trying to conceive in a few months.
    Is there a combination magnesium+calcium+vitamin D supplement you would recommend to supplement the lack in the MegaFood prenatal? Or, are there separate supplements you recommend to get adequate mag, calcium, and vitamin D?

    Thank you for doing this!

    Reply
  172. Kimberly

    Hi Alex,

    I stumbled across your page on my internet search for prenatals and read about your recommendations. I took the mega baby and me 2 during my last pregnancy and had a very easy pregnancy. My only issue was I felt that they caused me a lot of constipation which stuck even after my pregnancy, which I later was diagnosed with methane sibo. I am preparing to start trying for my second child and am always on the lookout for better supplementation. Do you feel that your number 1 recommendation of the Vitamin IQ prenatal is much better than the megafood? Also, have you heard of any issues with the vitamin IQ causing constipation? Just trying to decide if I should stick what I did previously or try something new. Thanks for your help!

    Reply
    • Alex Swanson

      Hi Kimberly,

      Were you able to pinpoint what was causing the constipation? Typically, iron is the culprit but the bisglycinate form shouldn’t cause constipation. I think Vitamin IQ and the BabyandMe 2 prenatal are both excellent choices. The best one is what your body agrees with the most. Without knowing exactly what might have been the cause of constipation, it’s hard to say if Vitamin IQ would be any different.

      Reply
      • kimberly

        Thank you for your reply. I started supplementing with chelated magnesium and increased my intake of fiber and that has helped tremendously, but I did that after I was pregnant and had stopped prenatals. Going forward, I was going to continue the magnesium and fiber and hope I won’t have that same problem. With either the baby and me and the vitamin IQ is there any problem with also supplementing with fiber and magnesium?

        Reply
        • Alex Swanson

          Hi Kimberly,

          Yes, getting sufficient fiber and magnesium is the key. No, getting extra magnesium and fiber is not a problem with either supplement.

          Reply
  173. Lisa and Josh

    Hi Alex,

    First off, your website is an AMAZING resource. Thank you!

    Vitamin IQ appears to be sold out, but in our search for a solid prenatal, we came across this product https://fullwellfertility.com /products/fullwell-prenatal-multivitamin Curious to hear your thoughts, though I presume you would prefer to have a lower B12?

    Thank you.

    Reply
    • Alex Swanson

      Hi Lisa and Josh,

      I appreciate the feedback! Yes, I would be this product in the “high-dose” category of many nutrients. One strange thing they did was use the B6 pyridoxine HCL form in the women’s prenatal at 20mg, but then they used P5P (the correct form) in the men’s formula. That doesn’t really make sense because B6 needs go up during pregnancy and help reduce nausea, and the pyridoxine HCL has to be converted, making it less effective. Anyway, yes, I would prefer many of the nutrients get reduced like B12, but this also really depends on your nutritional requirements and tolerance. Eight capsules can also be rough to stomach if nausea is a problem. You are getting more calcium and magnesium, which is accounting for many of the capsules. But you will also want to add fish oil, increasing the pill count further. Be aware this also doesn’t contain iron, which isn’t a bad thing, it just depends on your iron levels. So I would say that it is formulated using the correct forms and has been tested for purity, but determining if you require these much higher doses depends on many factors of your health and fertility history.

      Reply
      • Lisa and Josh

        Thank you, Alex for the prompt response and excellent advice!

        We found another seller who had Vitamin IQ prenatal in stock, and will take it with Nordic Naturals Prenatal DHA. We will give the Full Well male vitamin a try, along with Nordic Naturals ProOmega CoQ10.

        If we end up conceiving, is the Vitamin IQ prental/Nordic Naturals Prenatal DHA combo fine to take throughout the pregnancy and during breast feeding (we will be increase Choline intake through food sources)?

        Reply
        • Alex Swanson

          No problem! Yes, you will want to continue taking both throughout pregnancy and during breast feeding.

          Reply
  174. Stephanie

    Hi Alex,

    Thanks so much for putting together all this information — it’s been very helpful to me over the last few months. I wanted to ask a bit more about your opinion on the Garden of Life MyKind Organic Prenatal. I’ve tried a few different prenatal vitamins throughout my pregnancy so far and I find that I feel the best in terms of energy, mood, etc. when taking this one along with calcium, magnesium, and DHA supplementation. I see that you’ve also approved the vitamin (with appropriate supplementation) in response to other posts here. However, I worry about potential heavy metal amounts and wanted to see what you think. The representative I contacted could not share third-party testing results with me, but offered the following message:

    “The safety and efficacy of our products is of utmost concern. All raw materials have strict specifications and their Certificates of Analysis are kept on record. We also test all finished products for heavy metals, microbial growth and pathogenic species such as E. coli and Salmonella.

    Our premium quality products are manufactured in carefully selected facilities, and we work with manufacturers who have the highest quality standards and follow cGMPs (Current Good Manufacturing Practices) set by the FDA.

    I am so very sorry but we, like most companies do not publish our products test results to the public, but we do produce them regularly to the FDA who monitors us and our industry for cGMP (Current Good Manufacturing Practices) compliance. We consistently exceed the FDA’s rigorous standards.

    We have an extensive quality program that surpasses many industry standards in order to deliver the best product to our customers, and we are committed to our customers’ health and wellbeing.

    For more information on our Quality Program please click on the following links; https://www.gardenoflife.com/sourcing and https://www.gardenoflife.com/testing

    After receiving this email, I went ahead and visited the testing page, which says that the company “agreed to to the threshold limits of 4 mcg of Pb (lead) and 4.1 mcg of Cd (cadmium) for each measure of Garden of Life protein and greens products with 20g of protein per serving and 3 mcg Pb for products with under 20 g of protein.”

    I didn’t see any similar stats listed for the prenatal vitamins. Does this feel like a safe supplement to you, taking all the above information into account?

    Thanks so much!

    Best,
    Stephanie

    Reply
    • Alex Swanson

      Hi Stephanie,

      I’m happy to hear that the information has been helpful, and that you found a prenatal that works best for you. Many companies have stopped making testing results public, and I’m not completely sure why. Garden of Life had an issue one time with a protein powder that had higher levels of heavy metals from brown rice, and to their credit, have been very strict with their sourcing and testing since. So yes, I do think that MyKind is following rigorous safety testing because it would be very risky for them as a company to not make this the top priority with a prenatal. If you are eating dark chocolate or taking any powdered drinks with chocolate, I would ask for testing due the latest results showing many brands having high levels and lead and cadmium.

      Reply
  175. Jon C

    Hey Alex,

    Do you have suggestion for a CoQ10 supplement? (in the form of ubiquinol). My wife was taking Jarrow but they raised the price from $100 to $150 (200mg / 60 soft gel) roughly for the same supply. We were trying to get one that is more affordable. Any thoughts or should we just keep it the same?

    Reply
    • Alex Swanson

      Hi Jon,

      Wow, really? I wonder what caused such a price hike? Nordic Naturals makes one (and a NSF certified version) that I would consider trying. It is $63.95 for 60 capsules/100mg.

      Reply
  176. Jon C

    Thank you so much! Oh I know I was shocked. I thought it was an error but it wasn’t. I have a subscription/autoship for Jarrow CoQ10 on the Pureformulas website.

    Reply
  177. Hannah B.

    Hi,

    I’ve commented here before and appreciate your help! I was wondering about a prenatal that I don’t see on your list – “Whole Earth & Sea from Natural Factors, Women’s Prenatal Multivitamin and Mineral” – do you know anything about this one? Or would you recommend it?

    I was taking Megafood, but the labels are different and no longer include the organic ingredients they used to so I’m worried they reformulated. I tried the Thorne prenatal, but it has a lot of iron and that didn’t sit well with me. If the above prenatal doesn’t look good I’ll probably start taking Naturelo. Thank you for your help!

    Reply
    • Alex Swanson

      Hi Hannah,

      Welcome back! The Whole Earth and Sea from Natural Factors contains 30mg of iron, and in a form that probably won’t sit well with you either.

      Reply
  178. Lyvia

    Hi Alex,

    Thank you for sharing this insightful article! I have the TheraNatal® Complete Prenatal Vitamins ( https://theralogix.com/products/theranatal-complete-prenatal-vitamin ) so I am worried about it.

    I checked their supplement facts and it seems like they changed the Folate to L-5-MTHF and B12 to methylcobalamin.

    Is it safe to consume since they changed? The folate is 1334 mcg DFE. Is it too high for folate (I read that it should be below 1000 mcg)? Does it cause any risk if I take the supplements when trying to conceive?

    Thank you for your help!

    Reply
    • Alex Swanson

      Hi Lyvia,

      Of course! These are the correct forms of folate and B12. For folate, this is a new type of measurement that changed a few years ago. The amount of mcg folate ÷ 0.6 = [Amount in mcg DFE]. 800 mcg ÷ 0.6 = 1333 mcg DFE. New labels of 800 mcg of folate are reported as 1,333 mcg DFE. No, there is no risk taking a prenatal before trying to conceive. It’s actually recommended to start using them before conception.

      Reply
      • Lyvia

        Hi Alex,

        That’s amazing! I am truly lucky to find you and to read your article since it shows how ahead of time this article is. It’s lucky for me that Theralogix changed their ingredients like the way you recommeded. (Otherwise I have to buy another prenatal supplement).

        Thank you so much for clarifying my concerns!

        Reply
        • Lyvia

          Oops, last questions, since I am an absolute amateur and I think my consumption might be wrong.

          With the current ingredients, is Theralogix Complete Prenatal Vitamins a good choice now?

          https://theralogix.com/products/theranatal-complete-prenatal-vitamin

          I read that “combining with fish oil is recommended with choline bitartrate”. It seems like they use choline bitartrate => I should use fish oil with Theralogix complete prenatal, is it correct?

          Are there any other supplements which I should take? Or Theralogix complete prenatal is still not recommended?

          Thank you very much!

          Reply
          • Alex Swanson

            Hi Lyvia,

            I would put Therologix into the “okay” category. There’s room for improvement. My criticism is that B6 is better as P5P because it doesn’t need to be converted in the liver. That is why they are using a higher dose of B6 as pyridoxine hydrochloride. If you have bad morning sickness, more B6 in the P5P form can be very helpful. Iron in the ferrous fumerate form can be constipating. Iron bisglycinate is a better form. However, it’s better to monitor your iron levels to see if you even need to be supplementing with iron. Too much and too little can both cause issues. Calcium and magnesium are very low, plus the oxide form of magnesium is has only a 4% absorption rate. Make sure you are getting your calcium quota for the day by either diet or supplementation. Calf cramps and stiff muscles at night can mean you need more magnesium. Theralogix is also missing vitamin K2, which may be beneficial and can be consumed from the diet.

            Yes, fish oil should be used when taking choline bitartrate.

            In regards to supplementation outside of a prenatal, it depends on the diet, prenatal, blood work and genetically higher requirements (like the MTHFR gene and folate and the PEMT gene and choline). Some women may need more calcium, magnesium, vitamin D, choline, or iron.

        • Alex Swanson

          That is very kind of you to say! You are welcome.

          Reply
          • Lyvia

            Truly amazing! Thank you so much for your insights Alex!

  179. Hannah

    Hi there. Thank you for this comprehensive review. As a dietitian, I am very impressed with the formulation of the Vitamin IQ and I am surprised I haven’t heard of this option before. I did reach out to them for a COA and updated heavy metal testing. They sent me a report from 2020 which did show + levels for lead, cadmium and arsenic (although low). It concerned me that they haven’t had any testing in > 3 years. Does this seem of concern to you?

    Reply
    • Alex Swanson

      Hi Hannah,

      Testing should be done every year. I have one from their prenatal that is from 2022. Maybe they sent the wrong year? Yes, we are looking for exceedingly low levels. Trace amounts are found in our entire food supply, so when whole food raw materials are used, they do show up just like in our diet. But we want to make sure they are in the exceedingly low range.

      Reply
      • Hannah

        Hi there,
        The team actually sent me the 2022 levels today. I see the lead is 0.4mcg per 4 capsule serving, which nearly meets the Prop 65 level of 0.5mcg recommended daily. Is this similar to levels you are seeing in other vitamins?

        Reply
        • Alex Swanson

          Hi Hannah,

          Ok, great. Prop 65 is incredibly strict, and yes, that is similar to what you will see in other supplements utilizing whole foods. This is a good article showing the amounts of lead in some supplements compared to certain vegetables like collard greens, sweet potatoes and spinach.

          Reply
  180. David Chua

    Hi Alex,

    First off, great articles – about 6 months ago, I got my wife started on Vitamin IQ prenatal together with Nordic Naturals Prenatal DHA. I’m happy to share that my wife is now 6 weeks pregnant!

    I am considering the following, to continue with Vitamin IQ prenatal, Nordic Naturals DHA and adding Thorne Iron Bisglycinate to supplement the lower iron – What do you think?

    Secondly, I read that the amount of nutrition differs as we progress through the stages of pregnancy. What do you think of this product “Healthybaby prenatal supplement” (https://healthybaby.com/pages/prenatal-vitamins-customized-by-trimester).

    thanks for your time and really value the work you put into these articles

    Reply
    • Alex Swanson

      Hi David,

      Congrats! Happy to hear it.

      Iron bisglycinate is the best form of iron to take. I think that would be a good combination of supplements.

      That is correct. Nutrition requirements do change each trimester. I looked at the Healthybaby formulas for each trimester, and for the most part, they use the correct forms and dosages. I prefer P-5-P for B6 instead of pyridoxine hydrochloride due to a higher absorption rate, and that form is especially useful to prevent nausea. Phosphatidycholine is also preferable over choline bitartrate, but it is harder to find in formulations. Iron should really only be supplemented if needed because too much is as much of a problem as too little. But it sounds like your wife needs iron, so this could be a good fit. I’ll dig in deeper and get in contact with this company to consider adding them to the prenatal list.

      Reply
  181. Anya

    Thank you so much for all of this amazingly helpful information! I’m working with a provider who recommended Thorne Basic Prenatal, however I’m concerned because it has 200 mcg (7,142% DV) of B12 which seems very high. Do you think this is too much for preconception and throughout pregnancy/nursing? I am interested in the VitaminIQ that you suggested, however the calcium is a bit higher at 400mg vs 180mg in Thorne. Normally this would be a benefit, however my calcium levels are already in the upper limits of normal so I don’t want to add in too much more. Another one I’ve read about is Ovaterra Advanced Prenatal. Do you know anything about the quality/nutritional profile of this one? It has lower calcium (140mg) but also a more reasonable amount of B12 (50 mcg). Finally, I eat a LOT of vegetables and mostly plant based foods so likely get a high amount of methylated folate in my diet. Is there any risk of getting too much folate if taking a supplement high in this nutrient as well as getting high amounts in diet? Thank you so much for your advice and knowledge!

    Reply
    • Alex Swanson

      Hi Anya,

      In my opinion, the only time to recommend such high doses of B-12 would be when someone is clinically deficient, has poor absorption, is taking a medication that depletes B12, or is elderly and is exhibiting signs of B12 deficiency. The other issue is that for a long time, health professionals thought that B-vitamins in high doses were harmless because they are water soluble. We now know that is not true. For B12, it is also unique because it is stored in the liver and high doses may deplete lithium (a B12 carrier). If you look at the doses of B12 in food, then the doses in some of these vitamins, it just doesn’t add up for a generally healthy person to take so much.

      Do you know why your calcium levels are elevated? Calcium levels are tightly regulated, and balances are in place with magnesium and vitamin K2, so it would be important to find out why they your levels are elevated.

      The ingredient list for the Ovaterra Advanced Prenatal looks good, but six capsules is a lot when you will also need fish oil. While this says you are getting 100% of your choline requirements, this is not accurate. You want to make sure you are getting enough food-based choline. Food-based choline represents 100% of stated choline in milligrams. Choline bitartrate represents 41% choline (therefore the amount used in the product is more and the amount stated is less), while phosphatidylcholine represents 13-15% choline. However, this is misleading because the absorption level of choline bitartrate is very low (4x less than food-based choline), while phosphatidylcholine is much higher.

      The risk of getting too much methyfolate typically happens when someone takes an isolated dose over 1mg without niacin in a supplement, which balances the methyl groups. From your diet, I don’t see any risk. If you notice increased anxiety, you may be getting too much supplemental methylfolate.

      Reply
  182. Mi

    Hi Alex, found your infos really helpfull. I am over 40, TTC for several years, had a stillbirth and miscarriage already :(.

    1. Had the vanilla Seeking Health powder before reading your article. I felt good and more focused while taking it. Concerned now for the arsen risk. Do you still see the risk from the vanilla powder?

    2. I consider to purchase prenatals from Seeking Health Optimal, Naturelo or MegaFood. Which one would you recommend? Have mild issues with metabolism/allergies (Histamin), also considering to take Colostrum from Kal. Is it okay?

    3. How can my partner improve his sperm morphology, any recommendations?

    4. What‘s your opinion on ClearVite? May partner liked it, felt overall better.

    Reply
    • Alex Swanson

      Hi Mi,

      I’m sorry to hear about your struggles! I’d be happy to answer your questions.

      1. I would ask for their latest COA batch. I haven’t seen their COA for this year yet, so it is possible they got better sourcing to get the arsenic level down in the vanilla version.

      2. For those over 40 and struggling with fertility, a stronger formula is a better approach. The Seeking Health prenatal would be the best fit in your situation.

      3. Here is an article I wrote that has specific research for men’s fertility, including morphology. http://nutritiongenome.com/how-nutrigenomics-can-help-infertility/

      4. ClearVite uses the correct forms of vitamins and minerals and it has some beneficial phytonutrients. I want to point out that this is very low-dose formulation. It only has 3mg of zinc, 15mg of selenium, 125mg of vitamin C, and 100mg of folate, all of which need to be higher for healthy sperm.

      Reply
      • Mi

        Hi Alex, thanks for your answer, very appreciated 🙂.

        I‘d like to try the Seeking Health Capsules, do you see any (arsenic) risk here? And what would be your second choice after Seeking Health?

        Do you see any benefits from taking Colostrum?

        I‘ll show your article to my partner. He uses a high vitamine product, but wants to add some protein and amino acids like this one https://www.foodspring.de/whey-protein-neutral-750g.

        Reply
      • Mi

        Oh and should I detox because of vanilla powder?

        Reply
        • Alex Swanson

          Hi Mi,

          No, when I last checked the COA it was still in the acceptable range, just a little higher than the chocolate version. Low amounts of arsenic are found naturally in certain plants (highest typically in rice), we are just trying to keep the overall intake to a minimum.

          Reply
          • Ming

            Hi Alex, thanks for your answer, very appreciated 🙂.

            I‘d like to try the Seeking Health Capsules, do you see any (arsenic) risk here? And what would be your second choice after Seeking Health?

            Do you see any benefits from taking Colostrum?

            I‘ll show your article to my partner. He uses a high vitamine product, but wants to add some protein and amino acids like this one https://www.foodspring.de/whey-protein-neutral-750g. What do you think?

            Thanks again, we will have your page and the other bookmarked and recommend others.

          • Alex Swanson

            Hi Ming,

            No, I don’t see an issue with the Seeking Health capsules and elevated arsenic levels. After Seeking Health, I would probably recommend the Thorne Research Prenatal, but only if you need the iron. I’m not aware of a direct benefit with taking colostrum for your goals. Yes, that whey protein looks fine. I would avoid some of their other whey protein powders that contain sucralose.

  183. Lucy

    Thanks Alex for your incredible dedication. I feel extremely lucky for finding this article!
    I am 43 years old and TTC with two miscarriage and a recurrent BV (I have changed my diet to almost no sugar or carbs).
    After months of research I am stuck and overwhelmed. I am taking at the moment:
    Solgar Ubiquinol 100mg x2 a day,
    Vitamin C: https://nutralife.com.au/product/ester-c-1000mg-bioflavonoids/
    Multivitamin x1 a day: https://radiance.co.nz/product/womens-multi-60/
    Probiotics to help with my BV: https://www.amazon.com.au/dp/B0BWTQ8GM3?psc=1&ref=ppx_yo2ov_dt_b_product_details
    If you could please let know what do you think about them?

    And more importantly, what should I add a part from the pre-natal supplement to improve egg quality/fertility?
    I am considering on buying:
    Life Extension, N-Acetyl-L-Cysteine, 600,
    Doctor’s Best, Stabilized R-Lipoic Acid with BioEnhanced Na-RALA, 100 mg,
    Life Extension Super Vitamin E
    Jarrow Formulas, Inositol, 750 mg, 100 Veggie Caps

    Will very much appreciate your opinion on this products, and if I am I missing anything or on the contrary, is too much?

    Thanks again, I am very grateful for your time !

    Reply
    • Alex Swanson

      Hi Lucy,

      That is kind of you to say. I’m sorry to hear about this and that you also feel overwhelmed. Yes, let me see how I can help here.

      Let’s start with the Radiance multivitamin. The first issue I see is that folic acid and cyanocobalamin are used for folate and B12. You want methylfolate or folinic acid and methylcobalamin, which are superior forms for absorption. Folic acid has to be converted into folate and many people have variants in the MTHFR 677 gene that can dramatically slow this conversion with unmetabolized folic acid circulating in the bloodstream. The zinc, magnesium and selenium levels are too low. For fertility, research supports 15-30mg of zinc balanced with 1-2mg of copper, 400-600mg of magnesium (citrate or malate) and 200mcg of selenium. If you haven’t had your iron levels checked, that is also advisable in case you are too low or too high. This formula has 5mg of iron, which isn’t enough if you are low.

      The Ubiquinol product looks fine.

      The vitamin C product looks fine.

      The probiotic product looks fine.

      Yes, I think N-Acetyl-L-Cysteine, R-Lipoic Acid, and inositol are all good choices for egg quality. I wouldn’t do high does of vitamin E without genetic testing. For some people, higher doses of vitamin E can actually be inflammatory. I think vitamin E in the 22-30mg range is good while focusing on other antioxidant strategies. My only other recommendations are to make sure you are hitting your foundational targets of micronutrients in the correct form.

      You didn’t mention if you were undergoing IVF. If so, I wrote an article looking at genetic variants that decrease the percentage of successful transplantation rates and successful pregnancies, and how to increase the success rates. The strategies also apply to cases like yours if IVF isn’t being used.

      Reply
      • Lucy

        Hi again, I am very happy to say I am 6 weeks pregnant. Naturally at 44 years old.
        Following your recommendation in this article I was taking Naturelo, but can’t find it anywhere and because I live in New Zealand, I don’t have many options. I was thinking in changing to VitaminIQ but I read in another question here that it tested positive for high metals, should I be worried about this?

        I am also taking Nordic Naturals Prenatal DHA and just bought Chlorine from Solgar without releasing it was in bitartrate form. Not sure if I should still take them or buy other one? and if I should wait until my 3er trimester to start taking chlorine ? I am dairy free and don’t eat much eggs.

        Last question, should I start taking magnesium now?

        Thanks again, all your wonderful recommendations played part in getting successfully pregnant 🙂

        Reply
        • Alex Swanson

          Hi Lucy,

          This is excellent news! You made my day. Thank you so much for letting me know. Regarding Vitamin IQ, I’m not aware of any heavy metal tests that have been out of range and I couldn’t locate a comment stating this. You should be able to get a recent COA from them. If you want to send me some prenatal options in New Zealand, I would be happy to review them. It would be a lot easier for you not only for the cost, but in case there are delays with shipping.

          As long as you are taking the fish oil with the bitartrate, the issues with it are minimized. But if you have access to phosphatidylcholine, that is preferable since we have evidence of its efficacy during and after pregnancy. If you don’t eat a lot of eggs or get enough other sources of choline in your diet, I would definitely consider supplementing for each trimester.

          Yes, calcium and magnesium are helpful during the entire pregnancy, so you can start magnesium now.

          Reply
  184. Jon C

    Hello Alex,

    I am looking for a calcium supplement. What do you think of Calcium (formerly DiCalcium Malate) from Thorne?

    Reply
    • Alex Swanson

      Hi Jon,

      I think that’s a great choice!

      Reply
      • Jon C

        Great! For a pregnant woman? My wife is pregnant but she cannot eat diary so we were hoping this would be a great addition to her prenatal to help her meet her 1,000 mg a day.

        Reply
        • Alex Swanson

          Correct. This is a good choice for pregnancy.

          Reply
          • Jon C

            Thank you! Still enjoying the Dry Farm Wine Subscription! Haha Great Suggestion!

          • Alex Swanson

            Haha glad to hear it!

  185. Maggie

    Hi Alex,

    Thank you so much for laying out all the information for what’s recommended in the research for prenatal vitamins! We are TTC and have had a few road bumps, and because of this I am trying to be careful of how expensive the prenatal vitamins are (and additional supplements like DHA). I was thrilled to see the price of Naturelo, but unfortunately their company still does not provide the COA when requested (as of June 2023). I was researching DHA supplements as I am allergic to seafood and stumbled upon Future Kind. What’re your thoughts on their prenatal? (https://www.futurekind.com/products/vegan-prenatal-vitamin) I know it is significantly less nutrients/vitamins as other prenatals, but I am curious if it checks the boxes for the important vitamins. If so, what other supplements would I need (besides the DHA one)?

    Thank you so much!!!!

    Reply
    • Alex Swanson

      Hi Maggie,

      Of course! For the future kind + product, it really depends on what kind of “bumps” you or your partner have been experiencing. The vitamin D, vitamin E, and folate are the correct forms and dosages. The B12 is pretty high, but perhaps you need this. There are a few things to keep in mind. First, magnesium oxide (only 50mg when 400-600mg was beneficial for fertility) is absorbed at only 4% and zinc oxide at 50%. This study actually found that 3 participants didn’t absorb any zinc oxide. Magnesium and zinc are important for fertility, and zinc is crucial during pregnancy. The formulation is missing selenium, which is also beneficial for fertility. The choline dose is almost non existent. For DHA, those dose in this formula is way too low, but there are algae options like the Nordic Naturals Algae Omega.

      Reply
      • Maggie

        The bumps so far include an early miscarriage and recenlty getting diagnosed with PCOS. I have a feeling more things will come to the surface the further down the process we go. I do have pernicious anemia so I have to take B12 sublingually because my understanding is that my intestinal lining does not absorb vitamin B12 taken orally. Is there any concern of too high B12 levels with taking a prenatal since my body does not metabolize B12 when taking via a pill?

        I have been going back and forth with Naturelo support. This is the most information that they have provided me so far:
        “Yes, we can confirm our testing includes a wide range of pesticide testing. We use the USP 561 Pesticide Package that tests for 73 different types of pesticides.
        We work with top accredited labs, including Eurofins. ”
        They still refuse to provide the COA. (Future Kind + quickly sent me the COA for the products I had requested). Does any of the information they provided change your current stance on whether or not to recommend Naturelo?

        Last question, for DHA would either of these products be good (or would you still recommend the Nordic Naturals)?
        https://freshfield.life/en-us/products/prenatal-dha
        https://www.futurekind.com/products/vegan-omega-3
        https://www.iherb.com/pr/garden-of-life-dr-formulated-vegan-prenatal-dha-400-mg-30-softgels/100444?gclid=CjwKCAjwsvujBhAXEiwA_UXnADzhJtOlkdleiPmy3K05pqG47Q4is1bwKLA4qUeY0ehH8Akm5BnbvBoCF4UQAvD_BwE

        Thank you so much!

        Reply
        • Alex Swanson

          Hi Maggie,

          Thank you for sharing and I’m so sorry to hear this. You are correct, sublingual is the best approach for you to get B12. I’m not sure how your B12 levels will reflect with a sublingual and a high dose B12 dose in a prenatal, but I would monitor your levels with your doctor.

          I’m not making any headway with Naturelo either, so for now, I’m going to pull the prenatal from the article until this gets straightened out.

          A previous reader shared a prenatal for PCOS with me here. Since it is a much stronger dosage, you could split the dose in half, still get a foundational amount of everything (including inositol and CoQ10), and it would cost $32 a month. I’m just starting communication with the company, so I haven’t seen any 3rd party testing yet.

          Based on this list of DHA products, I would likely choose the Garden of Life product for the 400mg of DHA and I know they do very strict testing now.

          Reply
  186. Jennifer

    Hi Alex! Thank you for this fantastic article. I thoroughly enjoyed reading it. I was wondering what your thoughts are on the formulation of the Designs for Health Prenatal Pro? Kind regards, Jennifer.

    Reply
    • Alex Swanson

      Hi Jennifer,

      The Designs for Health Prenatal Pro looks good. This must be a fairly new formulation because I thought their past formulations were dosed much higher. Just a few notes. This formula contains 27mg of iron, which is fine if you need iron. But iron supplementation should only be used if your iron levels are low as you are monitored. You want to avoid too much and too little. You may also need more vitamin D, calcium, B6, and magnesium depending on your diet and personal requirements. The one mineral they dosed on the high side is selenium at 200mcg, which is the top end of dosing. So you want to make sure you are taking anything else with selenium.

      Reply
      • Jennifer

        Thank you so much for your detailed response, Alex! Good to know about the high selenium dosage in this one. I keep going back to the Baby and Me 2 prenatal but I continue to be worried about their 300 mcg of biotin. I thought I saw in one of your comments you mentioned that was a concern. Trying to decide which is better to avoid, too high of selenium or biotin. Kind regards, Jennifer.

        Reply
        • Alex Swanson

          Hi Jennifer,

          Technically, the dosage of selenium is safe. It is a high-end dose that is used when targeting infertility or other related health issues to the antioxidant system. I would just make sure you are taking anything else that has selenium. For biotin, the FDA actually made a change a few years ago where 300mcg used to be 100% of the DV, then they made it 30mcg as 100% of the DV. Human biotin requirements are actually unknown. We do know that biotin deficiency causes genome instability and so does high doses. How high before that happens is the question. So while 300mcg is most likely safe, I tend to be very conservative with dosing in general.

          When you look at the amounts of biotin in food, you will find that 3 oz. of liver has 30mcg, 3 eggs have 30mcg, 6 oz, of salmon has 10mcg, and 6 oz. of grass-fed beef has about 8 mcg. Plant foods contain much less biotin, with 1/4 cup of almonds containing 1.5mcg at the top. To me, 30mcg is more inline with what you would get from the diet.

          Reply
  187. Faye

    Hi Alex,

    I noticed that the Naturelo prenatal multivitamin is no longer on your list of best prenatal vitamins. Is there a reason for this? Is the Naturelo prenatal still a safe/good option? Thank you!

    Reply
    • Alex Swanson

      Hi Faye,

      I have been getting a lot of comments that Naturelo has not been releasing their COA for the prenatal when requested, and complaints about a fishy taste that wasn’t there before. So I decided to pull it for now. I’ve reached out to Naturelo again to see if I find out what’s happening.

      Reply
      • Faye

        Thank you Alex! Yes I reached out to Naturelo as well and they will not release their COA. I was looking at other prenatal options:
        With MegaFood Baby and Me 2, the biotin content is 300 mcg, is this not too high?
        With Vitamin IQ, the folate content is 1360 mcg, is this not too high?
        With the Seedlyft prenatal vitamin powder, I see “natural flavors” listed under other ingredients which I typically try to avoid.
        I noticed someone in the comments section mentioned the prenatal from the brand “needed.” I noticed it contains very high levels of B vitamins, such as 200 mcg of B12, 40 mg of B6, and 350 mcg of biotin.

        I guess I’m confused on how much is too much.

        Reply
        • Alex Swanson

          Hi Faye,

          I just answered the biotin question for another reader as well above. Here’s my answer there: The FDA actually made a change a few years ago where 300mcg used to be 100% of the DV, then they made it 30mcg as 100% of the DV. Human biotin requirements are actually unknown. We do know that biotin deficiency causes genome instability and so does high doses. How high before that happens is the question. So while 300mcg is most likely safe, I tend to be very conservative with dosing in general.

          For Vitamin IQ, the new measurement of folate using DFE can be pretty confusing. DFE is the amount of mcg folate ÷ 0.6 = [Amount in mcg DFE]. So before it used to say 800 mcg, but now it is 800mcg ÷ 0.6 = 1333 mcg DFE. New labels of 800 mcg of folate for prenatals will now be reported as 1,333 mcg DFE. Math aside, no it is not too high.

          For natural flavors, it is pretty hard to avoid anymore if you are requiring a powdered drink. You will now see more of “natural berry flavor” or “natural lemon flavor” instead the generalized natural flavor to give customers a better idea of what it is. Since these are often proprietary for taste, the main thing you want to avoid is MSG, which they can disclose. I always make sure only plants are used for flavoring.

          For formulations that are considered high-dose, meaning thousands of percent higher than the DV%, this is typically used for those struggling with fertility, have PCOS, have poor absorption, or tested low and struggle to increase their levels of vitamins like B12. My opinion is that high dosing is unnecessary for a generally healthy demographic, and too much of a vitamin or mineral can cause an imbalance or other issues.

          Reply
  188. baruch

    Hey Alex

    Thank you for doing the research for us all!
    I have kosher limitations and besides the Megafood Baby and Me 2, there aren’t a lot of options.

    I found Bluebonnet ONE Prenatal which seems to have the correct types/levels of nutrients that you mentioned in your post and I want to see if you know anything about that brand? I saw one other commentator use that brand for a different vitamin.

    There is also the Freeda Prenatal which is relatively cheap and that is missing a few things but has 90% of what you mentioned and the correct types/doses. Have you ever heard of the Freeda brand?

    Here is a link to them both:
    https://www.amazon.com/gp/product/B09LB7Y2FW/ref=ox_sc_act_title_1?smid=A24HBZN5V6PF93&psc=1
    https://freedahealth.com/products/prenatal-one-daily-250-tablets

    Thank you again for your help!

    Reply
    • Alex Swanson

      Hi Baruch,

      Of course! The Bluebonnet ONE Prenatal actually looks pretty good and at a great price. You will need more DHA, and it contains 27mg of iron bisglycinate (the right form), but should only be used if you are low in iron (too much or too little are both problems). My one criticism is the use of the aspartate form of magnesium. I disagree with this form of minerals because it can be excitatory for those sensitive.

      The Freeda Prenatal uses folic acid, pyridoxine HCL instead of P-5-P for B6, the oxide form of magnesium (only 4% absorption), is missing selenium, and ferrous fumerate for iron (poor absorption and can be constipating). I wouldn’t recommend using this one.

      Reply
  189. Jennifer Shaw

    Hi Alex,

    Thank you so much for providing more context and your theory surrounding the study linking high B12 and folate to autism (the link being primarily folic acid and cyanocobalamin). Like several of your readers I have been having terrible anxiety in regards to this and prenatal vitamin intake over the past couple of weeks and have been having a difficult time getting enough clarity on the issue to settle my nerves.

    I have been concerned because weeks ~10-23 of my pregnancy I was taking an Iron supplement recommended to me that contained additional folate and B12, but was reassured I still fell in a safe range.
    My prenatal vitamin already contains a moderate dose of B12 on its own and it lists Folate as: L-methylcobalamin, glucosamine salt, Quatrefolic 918 DFE = 551 mcg folate.

    In terms of folate, the Iron supplement I was taking also contained “400mcg *folic acid* in broccoli”. I wonder if they using the term folic acid interchangeably when they mean folate since this has come from a broccoli source, and also would it be less bioavailable than 400mcg of folic acid would be since its coming from a natural food source?
    I’m also wondering how my prior/current dosing stacks up against your recommendation of “600-800mcg methylfolate”. Mainly I want to make sure I have not been in danger of exceeding folic acid and falling into the extreme category of concern listed in the study – that being said I don’t think I should be at risk for unmetabolized folic acid given combined types of folate I have been taking regardless if the 400 additional mcg I was taking from my iron supplement was actual folic acid or not. I also eat a very clean, mostly organic diet and eat next to no foods fortified with folic acid/b12.

    In terms of B12 I am concerned that my iron supplement contained 30mcg of cyanocobalamin (which you have identified as the likely issue correlating with autism) in addition to 200mcg of B12 as 50% adenosylcobalamin 50% methylcobalamin in my prenatal. I had my B12 checked one week ago at 33 weeks pregnant and it is at 464 pmol/L (Canada). This may not reflect what it would have been 10 weeks ago when I was taking the additional supplement, but my naturopath felt it was a good B12 level and if anything that it could be a touch higher. I am hoping since the majority of my B12 source was from more bio-available forms that having the cyanocobalamin would not have created an issue.

    I can’t thank you enough for your time and expertise. Thank you !

    Links to vitamins:

    https://thisisneeded.com/products/prenatal-multi-capsules

    https://well.ca/products/megafood-blood-builder_106779.html – this link matched my label

    https://naturalhealthgarden.ca/products/megafood-bone-builder?variant=7566084964411 – interestingly found this label online… lists folate differently

    Reply
    • Alex Swanson

      Hi Jennifer,

      I understand and I’ll try and clear up any concerns you may have. It is possible that the product that said “folic acid” in broccoli is actually methylfolate. Some labels in Canada and Europe still use folic acid interchangeably with food-based folate, so it is possible.

      There isn’t the same concern with methylfolate, folinic acid or food-based folate compared to folic acid when it comes to dosing. Mainly, you want to keep it in balance with other B-vitamins like niacin to maintain methylation balance. Typically, issues can arise when isolating methylfolate and taking higher doses (over 1mg), and the side effects may include anxiety. But yes, unmetabolized folic acid is really the issue in these studies.

      B12 is different from other B-vitamins in that it is stored in the liver. Your B12 test shows a healthy level, and it was likely similar 10 weeks ago.

      Overall, I wouldn’t be concerned. You eat a clean diet without fortified foods, your B12 level is normal, and everything sounds dialed in now. Keep up the good work!

      Reply
  190. Masha

    In case this is helpful for Alex and anyone taking Thorne Prenatal. I reached out to the company to ask about the high amounts of b12 in their prenatal and they responded with their thoughts below which I copied and pasted from my email.

    Good morning,

    Our food supply, even when eating very healthfully, may be much lower in nutrients than expected. Moreover, RDAs are designed to prevent deficiency in a majority of the population. Yet the growing consensus among practitioners and scientists is that the current RDA does not adequately promote optimal health. The amount of B12 in Basic Prenatal, while higher than the recommended RDI, was added to support DNA production and neurological function. Yet it is safe as B12 has such low potential for toxicity that an upper limit has not even been established. We are very careful, however, not to put amounts of vitamins or minerals in a prenatal that could be harmful. The amount of 200 mcg of methylcobalamin (active B12) in three capsules is a safe dose for pregnancy and is very important for making sure folate can work properly.

    Regarding B12 and autism, there was a study several years ago that found abnormally high blood levels of folate and/or B12 could possibly be associated with increased risk for autism spectrum disorder. While this is the only study of its kind to suggest an association, it is a long way from proving a cause and effect. This study did not specify methylated B12 or not, and very likely was concluded on use of cyanocobalamin. For our professional customers, we are also forthright that we find the study flawed in methodology. It looked at “multivitamin supplement intake” and plasma B12, folate, and homocysteine levels, of which, plasma B12 and folate are not good indicators of actual status, and then drew conclusions based on those levels and future risk of disease development. The authors themselves even concluded this study basic tells you nothing, other than inadequate amounts of B12 and folate are statistically significant risk factors for ASD.

    In addition, high blood levels of these vitamins are typically caused by inadequate metabolism of one or more vitamin or some other health concern, not from supplementation. Because folate and B12 are water-soluble vitamins, they do not normally accumulate in the blood in the absence of something causing faulty metabolism. In fact, no tolerable upper limit for B12 has been established because of its low potential for toxicity. Even in large amounts, vitamin B12 is generally considered safe because the body does not store excess amounts.

    Starting in 2020, the FDA mandated folate in nutritional supplements be listed as Dietary Folate Equivalents (DFE). Because supplemental sources of folate are considered more potent than food sources of folate they will have a higher DFE than folate in food sources. So, although Thorne has not changed the current formulations, you will see an increased label claim and Percent Daily Value (%DV). To make the conversion you multiply the previous folate claim by 1.7. For example, 1 mg of 5-methyltetrahyrofolate (as listed on a previous label) will now be listed as 1.7 mg DFE. The actual amount of folate we are putting in the supplements is the same as always and is noted in parentheses.

    This article can provide additional information about FDA Label changes: https://www.thorne.com/take-5-daily/article/new-fda-supplement-facts-box-labeling-changes-thorne-s-ahead-of-the-game

    Thorne’s Basic Prenatal offers highly available and absorbable forms of nutrients. When determining the amount of a vitamin to put into a formula, the amounts used in clinical studies are taken into account by the Thorne medical team. Certain nutrients in our Basic Prenatal is higher than the RDA because the RDA guidelines are more about preventing a deficiency than optimizing overall health when trying to conceive and throughout pregnancy.

    We always recommend discussing any supplements and health decisions with your health care practitioner.

    Thorne Support​​​​

    Reply
    • Alex Swanson

      Hi Masha,

      Thank you for sharing! I wanted to comment on a few of these statements because I think some of it could be misleading. I apologize for the length!

      Our food supply, even when eating very healthfully, may be much lower in nutrients than expected. Moreover, RDAs are designed to prevent deficiency in a majority of the population. Yet the growing consensus among practitioners and scientists is that the current RDA does not adequately promote optimal health.

      While I agree that the RDA is set to prevent deficiency, supplements are not the only source of micronutrients. It is in combination with the diet that we are exceeding the RDA for optimal health, and therefore supplement levels that far exceed the RDA combined with dietary intake (and potentially other supplements) can be excessive. I’ve seen people many times not even aware of doubling or tripling dosages from multiple products. With certain micronutrients, excessive levels can be as harmful as deficient ones.

      The amount of B12 in Basic Prenatal, while higher than the recommended RDI, was added to support DNA production and neurological function. Yet it is safe as B12 has such low potential for toxicity that an upper limit has not even been established. We are very careful, however, not to put amounts of vitamins or minerals in a prenatal that could be harmful. The amount of 200 mcg of methylcobalamin (active B12) in three capsules is a safe dose for pregnancy and is very important for making sure folate can work properly.

      While I do not think the harm from a higher intake of methylcobalamin is equivalent to cyanocobalamin, I still do not see a good argument for 7,000% of B12 RDI in a prenatal when compared to the intake found in the diet unless B12 deficiency has been established.

      Regarding B12 and autism, there was a study several years ago that found abnormally high blood levels of folate and/or B12 could possibly be associated with increased risk for autism spectrum disorder. While this is the only study of its kind to suggest an association, it is a long way from proving a cause and effect. This study did not specify methylated B12 or not, and very likely was concluded on use of cyanocobalamin. For our professional customers, we are also forthright that we find the study flawed in methodology. It looked at “multivitamin supplement intake” and plasma B12, folate, and homocysteine levels, of which, plasma B12 and folate are not good indicators of actual status, and then drew conclusions based on those levels and future risk of disease development. The authors themselves even concluded this study basic tells you nothing, other than inadequate amounts of B12 and folate are statistically significant risk factors for ASD.

      This is not the only study to find this association. This autism study came from researchers out of Johns Hopkins – the top public health university in the US. It was published in a peer reviewed journal in 2018. The researchers were looking at plasma for folic acid – not intracellular folate – because unmetabolized folic acid in the plasma at high levels was the association found with autism. In another study just released that Jennifer just referenced, B12 was measured as transholocobalamin, which is the active form of B12. Their finding replicated the increased risk of high B12 levels that the first study found. Women who were in the high maternal vitamin B12 levels (≥81th percentile) were associated with increased risk for offspring childhood autism.

      Thirdly, a published review concluded the following: “Adding to the concerns is the recognition that for treatment and prevention of ASD, folic acid is not the correct folate to use. Although optimal levels are important for development, there is no known benefit to exceeding the RDA for folates, and yet this is occurring. It is clear that some women are taking more than 1000 mcg a day while they are pregnant. There is experimental animal and in vitro research documenting negative effects of excess or unmetabolized folic acid on genetic programming and neuronal development. At least three studies have suggested that high levels of supplementation when taken throughout pregnancy may be associated with negative neurodevelopmental outcomes in offspring. As a whole, caution regarding over supplementing is warranted.”

      I have also not seen where the authors of the first autism study concluded “this study basically tells you nothing, other than inadequate amounts of B12 and folate are statistically significant risk factors for ASD,” and would like to see a cited source to back that up. The conclusion published by the authors state “With many types of vitamin supplements, the conventional wisdom has been that too much is not harmful, that the body will flush out the excess. That may not be the case with folic acid and vitamin B12. This research suggests that this could be the case of too much of a good thing.”

      Reply
      • Masha

        Thank you for such a thorough response, Alex. I really appreciate all the time you take to respond to your community. You are so resourceful and caring. Grateful for you.

        Based on Thorne’s email and your own response to it, would you still recommend Thorne as part of your recommended prenatal list?

        Thank you again.

        Reply
        • Alex Swanson

          Hi Masha,

          That is extremely kind of you. Thank you.

          Yes, I would still recommend Thorne for women who are in a demographic where they will benefit from higher dosages. While I disagree with the B12 dosage for generally healthy people, I also have had enough feedback from women and practitioners that B12 levels have consistently been found in the healthy range with this product. I don’t think there is any evidence that methylcobalamin carries the same risk as cyanocobalamin. But I think the takeaway is that getting B12 levels tested should be routine – like iron – during pregnancy.

          Reply
  191. Jennifer Shaw

    Hi Alex,

    Thank you for the response and for the additional information. I’m hoping I can get a bit more clarification.
    I reached out to the vitamin company and it looks like the folic acid in the iron supplement was indeed folic acid that they add into broccoli.
    Am I correct in understanding that I was not at risk of too much folate because my total was 951mcg equivalent between the 400 of folic acid and 551 methylfolate types – which does not exceed 1g upper limit, but as well concerns for too much folate and free circulating folate come with higher doses of straight folic acid?
    Reading your article again I’m a bit confused if I actually could have been at risk for not enough folate absorption because the folic acid supplement could have inhibited absorption of natural food sourced folate? and/or the ?methyfolate in my prenatal ?? Would this be the case with a 400mcg dose folic acid balanced with other folate sources – or were the other sources and other B vitamins in my prenatal tipping scales in my favor?
    In a similar vein I likely need not worry about the 30mcg cyanocobalamin disrupting metabolism because of the other sources of B12/ B vitamin balance in my prenatal and having normal B12 blood levels ? In truth I was a bit worried that my B12 levels were approaching the higher end identified as a risk factor in the autism study, but I have been reassured it is normal.
    I wonder if you have looked through this article on high B12 and autism alone? https://www.mdpi.com/2072-6643/15/8/2009

    I have included the link for my prenatal again for the breakdown of various B vitamins:
    https://thisisneeded.com/products/prenatal-multi-capsules

    I hope my questions make sense. Thank you again for your time and input

    Reply
    • Alex Swanson

      Hi Jennifer,

      In the autism study on folic acid and B12, “the researchers say they don’t know exactly why some of the women had such high levels in their blood. It could be that they consumed too many folic acid-fortified foods or took too many supplements. Or, they say, it could be that some women are genetically predisposed to absorbing greater quantities of folate or metabolizing it slower, leading to the excess. Or it could be a combination of the two.” I would agree that the high levels likely occurred in those with genetic variants that slowed down folic acid metabolism, and had an excessive amount of folic acid from fortified foods and potentially other supplements. I don’t believe your temporary folic acid intake and diet reflect what was found in this study.

      Regarding B12, no I do not think you have to worry because your B12 levels are normal. As found in the study you linked, the B12 levels found were excessively high (≥81th percentile). With your prenatal, as long as your B12 levels are in range, then the dosage is fine.

      Reply
  192. Vicki Goldbach

    Hi. Thank you so much for all your work and help !

    Q: Can you clarify if phosphatidylcholine is the same in milligrams as Choline found in majority of prenatals? An article/ study I had read said “Phosphatidylcholine is 13%–15% choline; thus, this daily dose (3600 mg in am & 2700 mg in pm) should provide approximately 900 mg of choline per day. It’s basically the Same amount as 3 LARGE eggs “.

    My daughter is now going to add the Perque Choline citrate 650 mg / 1 teaspoon daily as she’s 24 weeks , in addition to Vit IQ Prenatal she’s on. But we had bought phosphatidylcholine capsules with 450 mg of phosphatidylcholine. But then we weren’t sure what number of capsules to take. It’s be a lot if the above is correct. I’m trying to find article. I think it was one in relation to showing how choline may prevent mental illness, including schizophrenia.

    2) Do you remember if Naturemade prenatals were one of the ones found in drugstores to contain contaminants and PCP’s ?
    We’re trying to fill in as we wait for vitamin IQ prenatal to get back in stock, 2nd time , which is frustrating.
    Thank you !!

    Reply
    • Alex Swanson

      Hi Vicki,

      1) When choline is listed on a label – bitartrate or phosphatidylcholine – they do not factor in the actual percentage of choline. So it is very misleading because it could say 450mg of choline (bitartate) or phosphatidylcholine, 100% of the RDA. But it’s the total, not the percentage of choline. The article you are referencing is the study published by NPR found here. So it would take that same dosage (3600mg and 2700mg) to provide the 900mg of choline.

      2) I reached out to Vitamin IQ because I’ve heard this a few times now regarding being out of stock. It sounds like there are supply issues and it could be a few months. I’ll make sure to make a note on this article about that. I don’t recall Naturemade prenatals containing contaminants, but the formulation does use folic acid and cyanocobalamin, so I wouldn’t recommend using it. Do you have any other options you can buy? Perhaps from this list like Baby & Me 2?

      Reply
  193. Christina F.

    Hello,
    Thank you so much for providing us with this information. I used your prenatal article from a few years ago and went with Naturelo brand prenatals which were included in the “best” list. I enjoyed taking them and had a very healthy pregnancy (had my son June 2021). Can you please explain why they are no longer on the “best” list? I have been taking them to help prepare for baby #2.
    Thank you so much!

    Reply
    • Alex Swanson

      Hi Christina,

      Happy to hear you had a very healthy pregnancy! Multiple people were commenting that they stopped making their COA public, and people were complaining that there was a fish scent that wasn’t there before. I temporarily removed it from the list so I could try to find out what’s going on. I just recently got information that helped me understand their position better. Here is a paraphrased explanation: “Like most companies, we do not publish our test results to the public as the information is proprietary. Our products are produced in US and Canadian GMP and NSF certified facilities. We are in process of pursing NSF certifications. Our 3rd part testing occurs in the US at top accredited labs. The safety and efficacy of our products is our number one focus, and we have robust testing and quality control procedures in place to ensure that our products meet the highest of standards. We perform testing on both raw materials and finished products in every batch we produce and adhere to current good manufacturing practices (cGMPs) established by the FDA. Our quality assurance program surpasses most industry standards to ensure that we distribute the very best products to our customers and includes rigorous testing using validated test methods.”

      I don’t see any reason to believe there are issues with the quality assurance, and I will be adding the product back to the list.

      Reply
      • Christina F

        I appreciate the quick reply! Thank you so much for sending me this information and I am so happy to hear that it will be put back on the list!

        Something worth letting you know about- just the other day, I noticed tiny black and brown dots in the Naturelo pills I had received from my two most recent orders.. I reached out to them about my concern with pictures. They said “The dark spots in the multivitamin capsules are formed as a result of a reaction between two or more of the minerals in our formula, which sometimes happens when the bottle is exposed to warm temperatures. This causes the minerals to turn dark in color, which is harmless.
        I can assure you there is nothing to worry about. The product is completely safe to use.”

        I wanted to pass along this information incase you come across someone else mentioning these dark spots.
        My husband said the same thing happened recently to his protein powder (different brand).

        Thank you again for your help and guidance 🙂

        Reply
        • Alex Swanson

          Hi Christina,

          Thank you for letting all of us know!

          Reply
  194. Rich

    For postnatal/nursing support at 6 months and longer, do you still recommend using the same multis and fish oils as you would during pregnancy?

    Reply
    • Alex Swanson

      Hi Rich,

      Yes. You want to keep the same prenatal routine all the way through breastfeeding.

      Reply
  195. Patricia

    Hola Alex,
    Thanks for your dedication helping so many of us. Recent scan as shown an endometrium thickness of 4mm and a small fibroid 15mm. So I am thinking about adding Vitamin E to my long list of supplements, which I made with the help of this article, (MegaFood Baby and Me 2, Nordic Naturals Prenatal DHA, Vitamin D3 5000iu, C 1000mg, R-Lipoic Acid 100mg, Uboquinol 800mg, N-and Acetyl-L-Cysteine. As you see I take extra supplements to improve egg quality as I am +40.
    I am unsure of how much Vitamin E should I take since you recommend 22-30, do you think it’s ok to take more considering my situation with the thin endometrium. I am aware that as a first step I need to get my endometrium to the right thickness, so I am unsure about the right dosage.

    And, Do you have any other recommendations about my list of supplements that I should consider (adding, taking out or amounts) ?
    Thanks so much for your time, I appreciate it immensely !

    Reply
    • Alex Swanson

      Hi Patricia,

      You are very welcome! Regarding vitamin E, this is a tricky question for your particular case. It looks like the dosage used has been 400IU for endometrial thickness. This is a standard isolated alpha tocopherol supplement dose. Here are the results from one study using 400IU.

      As for vitamin E and uterine fibroids, it is a little less clear because there’s genetic variables at play. One large study found no significant relationship between vitamin E and uterine fibroids. One small study found a correlation between elevated concentrations of α-tocopherol in the blood serum and uterine fibroid occurrence in Caucasian women. The authors of this study also mention that vitamin E succinate (instead of alpha tocopherol) reduced uterine fibroids.

      Unfortunately, there doesn’t seem to be a clear answer for the best individual approach for both endometrial thickness and uterine fibroids with vitamin E. My suggestion would be to ask your doctor if he or she has experience using vitamin E with your type of case and what they recommend.

      I think your program looks well dialed and complete. For women, folate, vitamin B6, vitamin C, vitamin D, vitamin E, iodine, selenium, iron, and DHA are all the major fertility nutrients, along with a healthy antioxidant system.

      I hope this helps!

      Reply
  196. Patricia

    Almost forgot ….and what are your thoughts about taking Astaxanthin and or Ashwagandha?

    Reply
    • Alex Swanson

      Hi Patrica,

      I think that astaxanthin looks promising. Here is a very recent study. For ashwangandha, I’m only aware of research on it for sperm parameters, and sexual health for women, but I’m not aware of good research on female fertility. It can be also hit or miss based on how the individual response in regards to mood, so I’m a little more cautious on that one.

      Reply
      • Patricia

        Thanks again, very helpful your response. Could you please recommend a brand and dose for astaxanthin?

        Reply
  197. Karly

    Hi–Wanted to say thank you so much for this thorough info. It’s really appreciated!

    I read through the comments but didn’t see any mention of Parelel and am curious what your thoughts are? They have different formulations for pre-conception and each trimester: https://perelelhealth.com/collections/bestsellers

    I currently take Garden of Life mykind women’s once daily and it works really well for me, so the GOL mykind prenatal (https://a.co/d/6ZyGItV) is at the top of my list. It looks like they added zinc to the formula recently so I would plan to supplement it with the Nordic Naturals Prenatal DHA, a calcium/magnesium combo, and probably extra D3 since my levels are low. Are there any other gaps that you see with the latest formulation? Any specific suggestions for calcium/magnesium or D3?

    Appreciate your help!

    Reply
    • Alex Swanson

      Hi Karly,

      Of course! Thank you for saying thank you :).

      I’ve got a long list at the moment of more prenatals and Parelel has been on it. I really like that there’s an OBGYN behind it, as well as other medical doctors. They are using the forms and doses that I have recommended in this article, and they do 3rd party testing. I think it’s a great option and I will add it to the list soon.

      The updated Garden of Life MyKind is also on my list. Yes, they corrected the zinc dosage, so that’s great. Just remember to get enough choline in your diet. Everything else you are combining looks good. For calcium, magnesium, and vitamin D, I’ve actually had a hard time finding one that has the correct dosages of each, especially if you are low in vitamin D. They also often include other minerals that may be too much combined with a prenatal. I would get a cal/mag supplement, and a separate vitamin D3 (I think most are basically the same). Whether you need a cal/mag 1:1 or 2:1 depends on how much calcium you are getting in your diet. For a 1:1, I like Thorne Calcium Magnesium Malate. For a 2:1, I like Pure Encapsulations Cal/Mag Malate 2:1.

      Reply
    • Julia

      One additional question! I am curious also about your thoughts on the new Tend prenatal vitamin nutrition bars. I am intrigued but uncertain if the different form of nutrients will be more or less beneficial than traditional vitamins. Thank you again! https://tendprenatal.com/products/variety-pack

      Reply
    • Alex Swanson

      Hi Julia,

      You are welcome! Thank you for letting me know the information is helpful. This looks like an excellent product! Great find.

      Reply
        • Alex Swanson

          Hi Julia,

          I was referring to the choline supplement. I’ve been reviewing the prenatal bars. You are two for two with your discoveries. I’m intrigued and impressed this idea. From what I can see, it looks like a really smart product. I’ll reach out to the company to learn more but I think it is another excellent option.

          Reply
          • Julia

            That’s great to hear! Many thanks again.

        • Liane

          These Tend bars look great! Julie, thanks so much for sharing the link!

          Alex – curious to know what your thoughts are

          Thanks,
          Liane

          Reply
          • Alex Swanson

            Hi Liane,

            I think they look really promising. The company doesn’t have a contact page, and I got the contact email from a colleague. I’m trying to find out more information regarding the formulation.

  198. Fang

    Hello Alex,

    Thanks for this wonderful blog ! I always consult this whenever I have any questions. I do have one now and I was wondering if you can answer it when you get some time.

    I am currently 6 weeks pregnant and I have been taking naturelo prenatal supplements. My doctor has recommended taking cor-3 tablets which have the following composition.

    Each film coated tablet contains
    L-Methylfolate. 1mg
    Methylcobalamin IP oimg. 1.5mg
    Pyridoxal-5-phosphate. 0.5mg
    Excipients. q.S.
    Colours: Ponceau 4R,
    Titanium Dioxide IP
    & Lake carmoisine

    Appropriate overages of vitamins are added
    to compensate probable loss on storage.

    What is your suggestion ? Should I be taking anything else ?

    Thanks !

    Reply
    • Alex Swanson

      Hi Sushma,

      You are very welcome and congrats on your pregnancy! I’m assuming your doctor is addressing the need for a higher folate requirement for something specific, in which case this make sense. In terms of what else you should be taking, you want to make sure you are getting enough DHA, calcium and magnesium in addition to the Naturelo Prenatal.

      Reply
  199. Liane

    Hello Alex!

    I really appreciate all the time you’ve taken to put this article together and answer all of these comments! I wish I had found this article sooner, as I have spent countless hours looking into each ingredient in these prenatal vitamins trying to find one that can work.

    One question I keep coming back to is why is it that most of these prenatals contain 100% or even 300% of the daily value of certain ingredients? Especially for something like Vitamin A, where there are strong cases that claim too much Vitamin A has led to fetal malformations.

    I was excited to try Seedlyfe’s prenatal powder from your recommendation (also very glad they have the weight per scoop for proper measuring!), but it provides 100-300+% DV of many ingredients. For example, it provides 100% of the DV for Vitamin A. Since Vitamin A is fat soluble, wouldn’t that mean over time the amount of Vitamin A in our bodies would accumulate to a harmful amount, since we also get some from our diets? The same with Vitamin K of which I’ve read we get enough from our diet to not even need supplementation.

    My biggest worry in all of these prenatals is that I am getting too much of something when also factoring in nutrients from a healthy diet. Perhaps I am overthinking things? Because of this, I feel like I am at a standstill and have no idea what to do.

    Seedlyfe also contains Stevia Rebaudioside A Leaf Extract. I read that Stevia extracts (sweeteners are ok, not extracts) are actually not safe during pregnancy – or is this ingredient not the same? Also should we be wary of what “Natural flavors” refers to, as these ingredients are not specified and lack transparency. I have not seen this commonly specified on other prenatal formulas.

    For now, I am sticking to the Smarty Pants gummy because the amounts are more mild (will also perhaps add in some calcium & iron & DHA to fill the gaps as you suggest).

    Thanks so much for your time and expertise!

    Reply
    • Alex Swanson

      Hi Liane,

      Thank you for your appreciation! I’ll try my best to answer your questions.

      1) The vitamin A listed on a prenatal will almost always be from beta-carotene, or contain some retinol palmitate. Beta-carotene is not true vitamin A like retinol. It has to be converted by an enzyme called BCMO1 to vitamin A. The total vitamin A contribution from beta-carotene intake represents approximately only 10-15% of the RDA for vitamin A. Please see the vitamin A section of the article where I have curated all of the research on vitamin A and pregnancy, including the difference between synthetic vitamin A and retinol from the diet.

      2. You will see on the label for Seedlyfe that vitamin A is labeled as beta carotene. People typically get enough vitamin K1 if they are eating vegetables, but K2 mk-4 and mk-7 may not be sufficient depending on the diet.

      3. I understand your concern in regards to getting too much of a certain vitamin and mineral. You may have seen from the formulations and my comments that I believe formulations should reflect the amounts found in foods. Very high levels of certain nutrients like B12 that go into the 1,000% level is not logical to me unless there is an issue with absorption or depletions by medications. However, it’s good to remember that the RDI is based on the minimum requirements based on entire populations. In reality, people have major genetic differences, lifestyle habits, environmental exposures, health issues or dietary restrictions that dramatically alter the RDI requirements. Folate and choline are excellent examples of how genetics increase the requirements above the RDI to get the same benefit.

      4. Stevia (as Rebaudioside A) has been given GRAS (generally recognized as safe) by the FDA, and is stated as safe on the American Pregnancy Association website. Rebaudioside A is a highly purified steviol glycoside obtained from stevia leaves. The FDA states that whole-leaf and crude stevia extracts are not permitted at all as sweeteners, so you wouldn’t see those used anywhere.

      5. Natural flavors have always been a very tricky area because they can simply be plant extracts or they can be MSG or artificial. Companies do not have to disclose the natural flavors raw materials because it is considered proprietary for the flavor of their formula. The main one you want to avoid with natural flavors is MSG, and I have found you can get companies to admit whether or not they use it. The companies I have vetted only use plant extracts for flavoring.

      You’re welcome!

      Reply
      • Liane

        Hi Alex – thank you for a quick response! I apologize for my delayed one, but I wanted to find some time to read up a bit more before replying. These questions are in regards to Seedlyfe’s Prenatal powder:

        – I feel much better about the natural flavors and Stevia present in Seedlyfe’s product now – thank you! But I still have some confusion on Vitamin A – I thought “RAE” is a normalized unit regardless of the source? So in this case, whether it is from beta carotene or retinol, isn’t it the same amount? So it would be 1300 mcg RAE = 2600 mcg (Beta Carotene)?

        – I’m reading that it’s not good to take iron & calcium in the same sitting as they both take the same receptors and Ca can block Fe absorption. Because of this should I take a separate iron supplement as well?

        – Wondering if you are you planning to do a “Formulation Improvement and/or Additional Nutrition Needed” Section as it’s very helpful! Also curious to know why you would recommend Seedlyfe over Naturelo or VitaminIQ?

        On a separate note, have you heard of / do you have any opinion of Hum Prenatal?

        Thanks so much!

        Liane

        Reply
        • Alex Swanson

          Hi Liane,

          The RAE can be kind of confusing. Here is a good source that explains it more in depth so I don’t create a very long comment: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

          This question has come up before, and I think if you are trying to boost low iron levels you can use this guideline with supplements. But essentially, there’s a checks and balances system going on with numerous vitamins and minerals in regards to absorption. This doesn’t necessarily mean vitamins and minerals should be separated. For example, if you had a steak and spinach, you would be getting iron, calcium, zinc, copper and magnesium together in food. Meanwhile, the iron absorption is getting a boost from the vitamin C in the spinach, the b-vitamins from each are complementing each other, the zinc and copper are competing for absorption, the calcium absorption is getting reduced by oxalic acid, but the higher amount of magnesium is increasing the absorption of calcium, and the list goes on. My thinking is that these mechanisms are in place for a reason to provide balance.

          I am creating a new supplement ranking page (currently a coming soon tab) where I can better showcase ratings as well as improvements. It really depends on the best fit for you. With Seedlyfe, Naturelo and Vitamin IQ, I think they are all very good choices. Seedlyfe is able to get more phosphatidylcholine, calcium and magnesium into the formulation due to being a powder, when this could require 6-8 pills or more.

          I haven’t heard of the Hum Prenatal but I just reviewed it. For the most part, it looks like a good formula except for the use of magnesium oxide. This is a iron formula without calcium, which means if you need to boost low iron levels, it would be a good fit.

          Reply
  200. Rutger Bastiaan

    Hi There,

    What is your opinion on the ultimate omega from nordic naturals. Is it safe during pregnancy?

    Thanks

    Reply
    • Alex Swanson

      Hi Rutger,

      Yes, Ultima Omega is an excellent choice for pregnancy.

      Reply
      • Rutger Bastiaan

        Thank you very much!

        Reply
  201. Wilson

    Hi Alex,

    Just want to check if I have the right combination. I prefer company with long track record (Pure Encapsulation, Metagenics, Thorne), then I build the following list from your recommended intake. I just want to make sure qty is correct and I am not missing anything:
    3 capsule (daily dossage) of Thorne Basic Prenatal
    2 capsules of Thorne Calcium-Magnesium Malate
    1-2 gelcap of Thorne Phosphatidyl Choline
    1-2 DHA (Metagenics or Nordic Naturals), totaling 1k EPA and 1k DHA
    Some calcium as needed (depend on daily calcium intake on food/dairy) – any specific form? We prefer in chewable form so wife doens’t have to take too many pills

    Am I missing any supplement? Should I add Thorne Vitamin D? Any specific test needed to adjust the supplement intake (iron, vitamin D, etc)?

    Thank you!

    Reply
    • Alex Swanson

      Hi Wilson,

      Yes, you have it all covered! You have calcium/magnesium listed from Thorne, so you should not require more than that. I’m not aware of a good chewable one. Easiest way do it is to open up the capsule and put it in a drink or food if your wife prefers not to swallow too many pills.

      You are not missing anything, but it is a good idea to test vitamin D, iron and B12 so that you know how to dose each one appropriately. Levels that are too low or too high are what you want to avoid for each one.

      Reply
      • Wilson

        Thank you so much for your response!

        We plan to add Thorne Vitamin C capsule (every other day), Thorne Iron Bisglycinate (every other day), and Thorne Vitamin D3+K2 drop daily. Should we get D3 only or D3+K2 (would it be too much Vitamin K on top of Thorne Basic Prenatal)?

        Also, what’s your thought on Kirkman or Nature’s Way Calcium with Vitamin D as chewable Calcium form? Or is two capsule of Thorne Calcium-Magnesium enough (200mg + 180mg from prenatal = 380mg)? We are trying to get closer to 1,000mg calcium per your recommendation.
        https://www.amazon.com/Kirkman-Chewable-allergens-environmental-contaminants/dp/B00P8DXQ8M/
        https://www.amazon.com/Natures-Way-Alive-Calcium-Gummies/dp/B00I0VPZA6/
        https://www.amazon.com/Natures-Way-Calcium-Supplement-Packaging/dp/B007RMK3II/

        Thanks so much for taking the time to answer our questions.

        Reply
        • Alex Swanson

          Hi Wilson,

          The Thorne Basic Prenatal only contains K1, so a D3 and K2 combination would help fill in that gap if your wife is not getting enough in the diet. However, it is 1,000IU of vitamin D to 200mcg of K2. So if you are dosing the vitamin D higher than that, you probably don’t want to increase the K2 more than 200mcg. I think 65-100mcg is an appropriate target based on what you would get in the diet. Here is an article I wrote on K2.

          I wouldn’t recommend the Kirkland chewable calcium or Nature’s Way gummies due to the low absorption rate of carbonate and tricalcium phosphate compared to citrate and malate. The Nature’s Way Calcium Bone Support product does provide a good form of calcium from red algae, however, I would error on the side of caution with strontium during pregnancy. The Thorne Calcium-Magnesium will likely provide enough. Your wife might be surprised how much calcium she is getting (depending on her diet). I’ve seen 500-600mg from the diet to be very attainable, then supplementing the rest. She could used the PhytoVest software to get an estimate of her daily calcium intake.

          Reply
  202. Jamie

    Hi Alex,

    First of all, thank you for your blog and for sharing your knowledge with us. I’ve been looking into the Pure Encapsulations Prenatal and noticed that the company seems to have made a new version recently (https://www.atriumpro.ca/prenatal-nutrients-pe-ca.html). I saw that you previously mentioned one negative about the Prenatal was that the vitamin had folic acid combined with methylfolate, but the wording for folate seems to have changed in this version. Would you be able to confirm if the new formulation from the link contains better folate now? Besides the folate, what do you think about the new formulation?

    If it’s more recommended, I was thinking of taking that + the Nordic Naturals Prenatal DHA. Do you think that would be enough to cover most nutrient needs for pregnancy? Or would you still recommend any additional supplementation?

    Thank you again for everything you do!

    Reply
    • Alex Swanson

      Hi Jamie,

      Thank is kind of you to say, I appreciate it. It does look like they updated their formula and removed folic acid, which is great. It looks like the formulation uses appropriate dosing and the correct forms of vitamins and minerals. A few points to note is that the iodine requirement went from 150mcg to 290mcg, so they are still using the old recommendation guideline. They are also using the pyridoxine hydrochloride from of B6 at a low level. P-5-P is superior, especially if nausea is a problem. You will also need more calcium, magnesium and choline. If you can balance all those out better with your diet and/or supplements – along with the Nordic Naturals DHA – then I think this should work fine.

      Reply
      • Jamie

        Thank you Alex, would you suggest supplementing the iodine if it doesn’t meet the new requirements?

        Also, is the Thorne Calcium-Magnesium Malate the product you recommend for calcium and magnesium, or is there another product that you would recommend?

        Reply
        • Alex Swanson

          Hi Jaime,

          This depends on your diet. If it includes seafood, seaweed, eggs and dairy, you are very likely getting sufficient additional iodine. If not, you may want to add a little extra.

          Yes, the Thorne Calcium Magnesium Malate is a great product and one I recommend.

          Reply
  203. Julia

    Hi Alex, thanks again for all your help! I’ve been taking Vitamin IQ prenatals the last few weeks and have a question about its choline content. The website says 350 mg Choline (as choline Bitartrate) DV 64%. This makes it sound like it is 350mg active choline. However, both my bottle and the COA just say 350 mg choline Bitartrate (bottle still says 64% DV). That made me confused whether I was actually receiving 350 mg of the active form or 350mg choline Bitartrate. I reached out to customer service a couple of weeks ago to ask and they said they’d ask their medical team but I haven’t heard back. I was curious if you knew the answer? Thank you so much!

    Reply
    • Julia

      Hi Alex, many thanks for your answer! I actually just got a reply from Vitamin IQ. I am pasting it here:

      Thank you so much for your patience as we consulted with our technical team to ensure we had the correct information on the raw materials specs.

      Choline Bitartrate yields 40% active Choline. So in this case, 875 mg of Choline Bitartrate would be added to achieve a label claim of 350 mg active Choline which the label reflects. And the %DV would be calculated based off of the 350 mg of active Choline.

      Reply
      • Alex Swanson

        Hi Julia,

        Ok great! I”ll update my notes to reflect this information. Thank you for letting me know.

        Reply
  204. Maggie

    Hi Alex,

    I am trying to decide between VitaminIQ and Needed for vitamins. One area of concern about VitaminIQ is how high the folate level is, especially since I already eat a lot of leafy greens. Would you recommend going for a prenatal that has on the lower end of folate in this case? Also, do you have any concerns about the vitamin levels in Needed?

    Thank you!
    Maggie

    Reply
    • Alex Swanson

      Hi Maggie,

      If you are getting a lot of dietary folate, yes, the methylfolate dose in Vitamin IQ is probably more than you need. For the Needed prenatal, I think that an 8 capsule dose can come with higher levels of certain nutrients that may be unnecessary. In this case, B12, B6 (unless nausea is a problem, but 20mg should be plenty for P-5-P instead of 40mg), B2, B5, manganese and selenium. This formula is similar to one I reviewed that was designed for PCOS. Unless you have health issues requiring higher amounts of these nutrients, my opinion is that they may be too high for a generally healthy demographic.

      Reply
      • Maggie

        Thanks Alex for your reply! Everything you said makes complete sense. I have now been looking at the Mega Food Baby & Me 2 prenatal. I haven’t gotten a response yet about a COA and heavy metal testing information (it’s only been a day so there’s time). Just wanted to know if this is a brand you still recommend and if you have concerns about the safety of their vitamins? I was using Naturelo because it hit all the big items for nutrients but the company is still really sketchy and won’t provide any info on testing.
        Thank you!!!

        Reply
        • Alex Swanson

          Hi Maggie,

          Yes, the MegaFood Baby and Me 2 prenatal has been a solid choice since it was first released. MegaFood has a good track record for purity testing, so I would be surprised if anything was out of range.

          Reply
  205. Nel

    Hi Alex,

    I recently came across this website and your helpful overviews and in-depth reviews, and they have completely changed my perception and understanding of supplementation and healthy eating, particularly in the prenatal context.
    I had a miscarriage a couple of months ago, and did some blood work about a month ago as well. My B12 levels came up to 715 pmol/L and folate was > 40 (no specification of exact number).
    Note that up until then I was taking “Garden of Life Vitamin Code RAW” prenatal, but have since stopped taking it after coming across this site and reading about the uncertainty surrounding yeast-sourced nutrients. I am now a little apprehensive about taking a multi-vitamin in general, and would prefer to rely on a set of well-curated specific supplements (that can be taken at different times of day to perhaps increase absorption). I am currently taking vitamin D3, vitamin A, vitamin K2, methyl-folate (400 mcg), calcium, magnesium, zinc + copper, selenium, iodine, DHA and phospahtidylcholine. I generally try to eat a variety of foods (I have no dietary restrictions) and I make sure to eat a good amount of leafy greens (mainly parsley and spinach).
    My question is whether you think there is some cause for concern in light of my blood work stated above, and whether I should still be thinking of either a good multi-vitamin or a separate vitamin B complex, even though it seems impossible to find stand-alone low-dosage B complexes (they seem to exist only within multi-vitamins).
    Finally, since good absorption of nutrients is all about gut health, do you have any reservations about taking shilajit as part of a prenatal routine?

    Thank you so much!

    Reply
    • Alex Swanson

      Hi Nel,

      I’m very sorry to hear about your miscarriage. Regarding your blood work, I don’t think your B12 levels are a concern. For folate, lab ranges vary depending on the test. It would be helpful to know the number to see if you are slightly above the reference range or much higher. But this isn’t the first time I’ve seen a Garden of Life multivitamin be associated with high serum levels of certain B-vitamins, which does make me question the absorption rate.

      It sounds like you have a solid dietary foundation, so your requirements are likely lower from supplementation. The choice between a multivitamin and your current regime comes down to your personal requirements, cost, convenience and what you can tolerate. During pregnancy, it may be challenging to keep up with all the pills if you experience a lot of nausea.

      I do think it is a good idea to use a B-complex and not isolate B-vitamins because there is a balance required with all the Bs. For example, methylfolate requires niacin to balance methyl groups. You are right, almost all B-complex supplements use high doses. The only B-complex I’m aware of that uses normal doses is Bio-B 100. This one uses folinic acid, which is another food-form version of folate in a step before methylfolate in the folate cycle. A recent study found that those with the heterozygous MTHFR 677 genotype responded better to folinic acid, while the homozygous genotype responded better to methylfolate in regards to homocysteine levels.

      Shilajit is a question mark during pregnancy, and I would error on the side of caution with that one. For good absorption, include high quality broth, a diversity of prebiotic fiber, fermented foods, and fermented or sprouted versions of grains to lower phytic acid levels.

      Reply
      • Nel

        Hi Alex,

        Thank you for the detailed response!

        Your B vitamin recommendation made me think I should definitely consider a multi-vitamin in order to cover the basics. I wonder if your know of good multi-vitamins that contain only the bare necessities for most people, on top of which I can build up with whatever it is I still require. In other words, I think what I’m looking for is a good non-prenatal multi, so that it won’t contain things like choline bitartrate.

        Additionally, I’ve been having some ruminations regarding vitamin A and omega-3.
        For vitamin A, I can do a once-a-week one serving of liver, plus beta-carotene from carrots and such throughout the week. However, it’s hard for me to get grass-fed liver, therefore I’ve been looking at grass-fed supplements of desiccated liver, such as the Codeage beef liver (https://www.codeage.com/collections/glandular-beef-supplements/products/beef-liver). I like that the dosage can be buildable since one serving is 6 capsules, but then again, the amount of nutrients (specifically vitamin A) I’ll be getting that way is kind of unclear. Is either of these options superior to the other? Or perhaps both are a bad choice? 🙂

        As for omega-3, I currently have at home the Carlson EcoSmart DHA, which has 500 mg DHA and 50 mg EPA. I know that DHA is more important for prenatal, but is 50 mg EPA too low?

        Thanks again and the very best of regards!

        Reply
        • Alex Swanson

          Hi Nel,

          Did you happen to see these two multivitamin articles? The Best and Worst Multivitamins and How to Make a Whole Food Multivitamin Stack

          I think dessicated liver is an excellent source of vitamin A and B12. Some products list the exact nutritional profiles and others may have tested and will give it to you if available. I think a blend of liver with heart and kidney like this product gives a good balance as well. For example, this one has 1500mcg of vitamin A per 6 capsules.

          For omega-3s, yes DHA is the most important during pregnancy, but the short version is that EPA has many important functions, including the transport and uptake of DHA into fetal cells. I do think 50mg of EPA is too low. I use nature’s ratio to follow. In cod liver oil, there’s 605mg of DHA to 443mg of EPA. In the Nordic Prenatal DHA, there’s 480 DHA to 205mg of EPA. These ratios are close to what you find in wild salmon. My recommendation is to stay within these ratios for pregnancy.

          Reply
          • Nel

            Hi Alex,

            Thank you!
            I think I’ll go with the “Naturelo One Daily for Women” as a base then.
            But if I do, is it ok to combine with the liver / internal organs supplement, or will it create an overload of B vitamins and/or iron?
            Additionally, is there anything you think I need to add to the Naturelo base (other than omega-3 and phosphatidylcholine)? I see that some of the nutrients are not at the 100% DV, but I’m not sure if that’s an issue or not.

            Thanks again!

          • Alex Swanson

            Hi Nel,

            Sounds good! Yes, it is ok. The levels of B-vitamins and iron are very low in the dessicated organ meats. For example, the PaleoValley product had B-vitamins all under 1 milligram or microgram for 6 capsules depending on the B-vitamin measurement, except for folate (12mcg) and B12 (7mcg). Iron was only .33mg.

            I would say that you want to monitor your iron levels since the Naturelo One a Day has only 9mg (you may need not extra iron), and that you are hitting you calcium, magnesium and iodine requirements (mainly when you are pregnant).

  206. Stephanie

    Hi Alex, this information has been so helpful to me – thank you so much for offering your time and expertise. I’m from Canada and saw your comment about Perelel appearing to meet much of what you suggest on here. Unfortunately Perelel is not available to me in Canada. I came across a similar sounding product offering from Bird & Be, and am wondering if you have this on your list to be reviewed?

    https://birdandbe.com/collections/vitamins-supplements/products/power-prenatal-vitamins-for-females

    Thanks again!

    Reply
    • Alex Swanson

      Hi Stephanie,

      I’m so happy to hear to has been helpful. For the Bird and Be formulation, I would ask the company to clarify their use of folic acid and methylfolate and confirm if that is a blend of the two. If it contains folic acid, I would avoid it. Also, from what I can see the algae oil only has DHA, and you want both EPA and DHA.

      Reply
  207. Jo

    If the case with folic acid is as you state, why is the CDC saying this, “Folic acid is the only type of folate shown to help prevent neural tube defects (severe birth defects of the brain or spine). No scientific studies exist that show that supplements containing other types of folate (such as 5-MTHF) can help prevent neural tube defects.”

    They additional imply that 5-MTHF “just like folic acid, are not made from food but are man-made.” https://www.cdc.gov/ncbddd/folicacid/mthfr-gene-and-folic-acid.html

    Additionally, many products are fortified with folic acid – flour, cereals, cornmeal, rice, etc. In this day and age, the only way to limit folic acid is to meticulously purchase unfortified ingredients (not products).

    But my main question is this: is the CDC article untruthful, is the danger of folic acid overstated, am I missing something, or where is the disconnect?

    Thanks,
    Jo

    Reply
    • Alex Swanson

      Hi Jo,

      Good question, and I will try not to write a whole new article in the comments section. The CDC article is not untruthful, but I think the FDA did a better job of raising caution.

      In 2018, The FDA released a 258-page document that goes over the new Daily Value (DV) and Recommended Daily Intake (RDI) changes. Concerns were brought up regarding the labeling of folate versus folic acid. MTHFR and DHFR polymorphisms were discussed, and how “defects can be found in as many as 44 percent of North American Caucasians and over 50 percent of Italians” and “for individuals who have mutations impacting MTHFR or other genes relating to folate metabolism, there is a distinct possibility of building up too much unmetabolized folic acid thereby potentially increasing the risk of cancer, heart disease or stroke. Consequently, a substantial segment of the population needs to consume folate rather than folic acid and would not be able to process dietary supplements containing folic acid.”

      It wasn’t until 1998 that fortification of grains began. In regards to there not being any scientific studies proving 5-MTHF can help prevent neural tube defects, the potential downsides of folic acid really only started being researched in the last 15 years. When it comes to pregnancy studies, it takes a long time to see new research. There are published studies showing improved folate status with 5-MTHF in both plasma and red blood cells. Here is one study in women, and here is another in-depth review.

      It is true that folic acid and 5-MTHF are both synthesized. The difference is that 5-MTHF is the same form found in food while folic acid is a synthetic form that does not naturally exist in food. There are other examples of vitamins and minerals like this, where the synthetic form is linked to poor health outcomes (dl-alpha-tocopherol is one).

      From a population perspective, it would appear that the high percentage of people who do not metabolize folic acid efficiently would warrant more public awareness of caution, and that the bioidentical forms found in food – methylfolate and folinic acid – would be the more prudent option.

      Reply

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