If you are considering pregnancy, there is a lot to think about besides simply going off birth control. One thing that many women do not think about until they are pregnant is a prenatal vitamin. However – taking a prenatal vitamin before pregnancy is something that should be thought about!
I know what you’re thinking, “Why should I take a prenatal supplement if I’m not pregnant?” Well, just like a prenatal is important during your pregnancy, it’s equally important while you’re trying to conceive.
Do I Need a Prenatal Vitamin Before Pregnancy?
In short, yes!
Prenatal vitamins contain many nutrients that are important for a pregnant woman and her growing baby. Some of those nutrients are needed in the very early stages of pregnancy – before most women even know they’re pregnant.
For example, folate (in the form of folic acid in supplements) is important to help prevent neural tube defects in babies. Neural tube defects are major birth defects in a baby’s brain (anencephaly) or spine (spina bifida). These birth defects occur due to the neural tube not closing all the way or not closing properly.
The closing of the neural tube is complete by around 4 weeks gestation (1) before most women know they are pregnant. For this reason, it’s important to have healthy levels of folate stores in your body prior becoming pregnant.
Other vitamins and minerals, such as iron, are important to have from the very beginning of pregnancy. For this reason, it’s important to ensure you have sufficient levels of these nutrients in your body before pregnancy.
When Should I Start Taking a Prenatal Vitamin Before Becoming Pregnant?
If you are trying to become pregnant, it’s smart to start taking a prenatal vitamin right away.
If you are planning a pregnancy in the future, but not currently trying to conceive, then it depends on when you want to start trying. The American College of Obstetricians and Gynecologists (ACOG) recommend starting to take a prenatal vitamin with at least 400 micrograms (mcg) of folic acid at least 1 month before pregnancy (2). This is a minimum.
Some healthcare professionals recommend taking a prenatal vitamin 3 to 6 months prior to becoming pregnant. This gives your body adequate time to replenish and build up sufficient nutrient stores to help support a growing fetus. It also gives you time to make taking it on a daily basis a habit – so when you do become pregnant it’s already a part of your routine.
Be sure to speak to your OB/GYN or healthcare provider so that they can recommend the best course of action for you.
Should I Still Take a Prenatal Vitamin If I’m Not Trying to Get Pregnant?
That depends.
There are some reasons to still be taking a prenatal vitamin or at least women’s multivitamin mineral supplement even if you are not planning a pregnancy. While I do encourage my client’s to get in the majority of their nutrients through foods, the reality is that sometimes that simply doesn’t happen.
Below are some circumstances when you should consider still taking a prenatal supplement or other women’s multivitamin.
You are Breastfeeding – I generally recommend that women who are breastfeeding to continue taking a prenatal or women’s multivitamin mineral supplement, as many nutrient needs (such as choline and iodine) are also increased during lactation (3). Taking a supplement can help cover any gaps in nutrition to help both you and your breastfeeding baby.
You Follow a Vegan Diet – There are some nutrients that vegans and some vegetarians are at risk of not getting enough of in their diet. This includes calcium, iron, vitamin B12, and vitamin D (4). A prenatal is higher in many of these nutrients. Taking a supplement will give you a daily dose of these important nutrients to help ensure optimal nutrition.
You Just Stopped Taking Oral Contraceptives (Birth Control) – Oral contraceptives have been shown to decrease levels of certain nutrients in women. These include folic acid, vitamins B2, B6, B12, vitamin C and E, magnesium, selenium and zinc (5). Taking a prenatal supplement can help to bring your body back to optimal levels of these nutrients.
Additionally, the reason many women stop taking birth control is because they want to become pregnant. Taking a prenatal supplement after stopping birth control can not only help restore these depleted nutrients, but also provide your baby with the key nutrients he or she needs if you do become pregnant.
You are Sexually Active – Especially if you are not having protected sex or aren’t on a form of birth control. There is always a risk of becoming pregnant and many women won’t be aware they’re pregnant until a few weeks later – meaning your baby has already started to develop and grow. Taking a prenatal or women’s multivitamin supplement will ensure your baby is getting all the needed nutrients right from the start of his or her life.
What Should I Look For in a Prenatal Vitamin?
Nutrients – Once you’re pregnant, you need to ensure you have the necessary nutrients to support both you and your growing baby. Throughout pregnancy your body requires more of certain nutrients, such as:
- Folate (folic acid)
- Iron
- DHA (omega-3 fatty acids)
- Choline
- Iodine
- Vitamin B6
- Vitamin B12
- Vitamin C
Other nutrients that are important during pregnancy include:
- Vitamin D3
- Calcium
This is not an exhaustive list of all the nutrients you need during pregnancy, but a highlight of some important ones to look for in a prenatal supplement.
Choline is one in particular to look for, as it is not in most prenatal vitamins in any significant amount, if at all. You may need to take a separate choline supplement. You can read more about choline and its importance during pregnancy here.
Form – One thing to consider about your prenatal vitamin is the form you’ll be taking it in. Prenatals come in many forms, such as tablets, soft-gels, chewables, gummys, powders, and drink mixes. Find a form that you are able to tolerate. Some, such as gummys, do not contain iron – so it’s important to check the nutrition facts label before buying.
Iron is a supplement that may cause constipation or upset stomach. If you are having troubles taking your supplement due to iron, talk with your doctor. You may not need the additional supplemental iron and can find ways to get iron through food. You may also find that taking your supplement with some food (not milk or foods high calcium) or at bedtime may help.
Third-Party Tested – In addition, because dietary supplements are not regulated by the FDA like foods and medications are, it’s important to look for a brand that has been third-party tested to ensure supplement quality. NSF and USP are two reputable third-party testing organizations.
Summing It Up
In general, I recommend starting a prenatal vitamin at minimum of 3 months before to trying to become pregnant. However, if possible 6 months prior trying to become pregnant is optimal to ensure full replenishment of nutrient stores and to prepare your body for growing a tiny human.
A prenatal multivitamin mineral supplement does not replace a healthy, varied diet. Nevertheless, it can give you the comfort knowing that it will help fill in gaps that might be lacking. There may be some circumstances when you are not pregnant that you might consider taking a prenatal supplement.
Talk with your healthcare provider if you have questions about which prenatal vitamin you should be taking. They can help guide you in choosing the right prenatal for your individual needs, as well as advise you in the timing of if and when to start taking one.
Disclaimer: This information is for educational purposes only. Always talk with your healthcare provider before starting a new dietary supplement.
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