When Should I Start Taking Prenatal Vitamins? Everything You Need to Know About Prenatal Supplements and Timing

There are so many questions that come to mind when you start to think about trying for a baby. When should I start trying? How do I figure out when I’m most fertile? When should I start taking prenatal vitamins?

In this article, we’re focusing on the importance of prenatal vitamins during the preconception phase. We’ll take a look at why prenatal vitamins are important when you should start taking prenatal vitamins, and how to choose the best prenatal vitamin.

Why Prenatal Vitamins Are Important

Ideally, we could rely on food alone to meet the needs of ourselves and our babies, but pregnancy aversions, morning sickness, shrinking stomach space, and busy lifestyles make it hard to eat a perfectly balanced diet. Even if you can eat impeccably well throughout pregnancy and postpartum, the reality is that our soil is depleted, and even the most healthful foods are not as nutrient-dense as they once were. 

“Getting everything you need from food alone during pregnancy and postpartum is nearly impossible. Needed fills the gaps to support healthy outcomes.” - Stephanie Greunke, Registered Dietitian. 

In short: pregnancy and postpartum are the most nutritionally-intensive times in a woman’s life. A prenatal vitamin is key to getting the nutrients you and your baby need to grow and thrive. Here are a few examples.

Folate

Folate helps prevent neural tube defects in babies and supports normal midline development (including the mouth), DNA and red blood cell synthesis, and cell division (i.e., how a baby grows). For mothers, folate supports mood as it helps produce several key neurotransmitters. It also supports heart health, healthy red blood cells, immunity, and detoxification.

Getting enough folate for both you and the baby can be tough. Even three servings of the richest food source (beef liver) would barely get you there. Common sources include raw spinach, asparagus, brussels sprouts, kidney beans, and avocado. However, even one serving of each of these foods would not get you to the daily amount necessary for pregnancy.

Choline

Choline performs many important functions in the body. It helps support healthy brain and spinal cord development, supports healthy cell membranes, facilitates fat transfers throughout the body, and helps the nervous system function properly. 

When to Start Taking Prenatal Vitamins

Ideally, you would start taking a prenatal vitamin for at least three months before conception. This helps your body acclimate to the routine of taking a prenatal, provides time to adjust to any changes from an increased vitamin intake, and ensures you’ll be consistently taking a prenatal vitamin at the time of conception. This is important because a baby’s development starts just after conception, and nutrients are needed to support that process. We can’t predict how long it will take to get pregnant, so beginning a prenatal vitamin a few months before trying makes the transition a bit smoother.

Should You Take Prenatal Vitamins When Trying to Get Pregnant?

Pregnancy is physically and nutritionally demanding, so you want your body to be as healthy as possible going into the journey. You can help your future pregnant self by adopting healthy habits, getting into an exercise routine, limiting alcohol and caffeine, and, yes – starting a prenatal vitamin. 

Taking a prenatal vitamin while trying to conceive supports your egg quality and fertility, supports your nutrient stores, and helps get you into the habit of taking a daily supplement. Additionally, your body starts growing a baby before you know you’re pregnant, so getting sufficient nutrients (especially folate) is important before you find out you’re pregnant. 

Remember to check with your healthcare provider if you have specific conditions, such as iron deficiency anemia, celiac disease, or thyroid disorder, that might impact your supplementation. 

What if You Start Prenatal Vitamins "Too Late?"

When it comes to starting a prenatal vitamin, earlier is better. This is because development begins immediately and relies on an adequate nutrient supply. For example, neural tube development starts soon after conception, before some women even know that they are pregnant. Folate is critical to this process.

If you haven’t started taking prenatal vitamins and you are pregnant or trying to conceive, the ideal time to begin is now. Don’t worry about your own timing; stress isn’t beneficial for anyone! Start with a comprehensive prenatal vitamin like Needed Prenatal Multi as soon as possible. If you can manage it (early pregnancy can be challenging!), focus on nutrient-rich foods to further support your body and your baby. It’s also wise to discuss any specific nutrient needs with your OB or midwife. For instance, they can test your iron levels to see if iron supplementation is necessary.

Choosing the Right Prenatal Vitamin

Not all prenatal vitamins are created equal. Forms and dosages of nutrients can vary widely and can have a meaningful impact on your and your baby's health. Check out Needed’s comprehensive guide, What to Look for in a Prenatal Vitamin. It lists recommended forms and dosages for over 25 nutrients needed during pregnancy. 

It is also important to consider what is not included in your prenatal vitamin. This includes things like unnecessary fillers, but also certain nutrients that are best taken separately or at different phases of the perinatal journey. Of course, if you have specific dietary restrictions, check that your prenatal vitamin is aligned.

Your prenatal should come from a reputable company that has a third-party test its products. As always, contact your healthcare provider with questions about your unique needs. Some women may need more of a particular nutrient, like vitamin D or iron, based on test results.

Bottom Line

Prenatal vitamins are so important for a healthy mom and baby. Earlier is better when it comes to timing for starting, so if you’ve got a baby on your mind, it’s probably time to start taking a prenatal vitamin. Remember that not all prenatals are created equal, so read labels, ask questions, and weigh options before picking one that is right for you!