Like many women and for many reasons, I have spent much of my adult life trying to avoid pregnancy. Sure, I wanted to be healthy, but my sights were more set on training for triathlons and working towards doing 10 pull-ups in the gym than prepping my body to conceive and grow another human.
And while I’m still not actively trying to conceive, my OB/GYN surprised me at my last annual appointment when she recommended I start taking a prenatal vitamin. After happily sharing the news that I’m engaged and planning my wedding (yay!), she suggested taking a prenatal vitamin was a good idea—even though I had no plans to try to start a family for at least another year or so, until after we say “I do.”
For the longest time, I’d considered prenatals necessary only for women who were currently either trying to make a baby or already pregnant. Why would I want to start one now? Well, turns out there are some pretty good reasons to start popping a prenatal vitamin, even if you don’t have your sights set on getting pregnant right now. I asked the experts all about it; here’s what they had to say.
- ABOUT OUR EXPERTS: Chris Mohr, Ph.D., R.D., is a registered dietitian and the fitness and nutrition advisor at Garage Gym Reviews. Sheri Gaw, R.D.N., C.D.C.E.S., is a registered dietitian.
The Benefits Of Prenatal Vitamins
Multivitamins are a staple of many health and wellness routines, and prenatal vitamins, specifically, can benefit many women, even if they are not trying to conceive. “It is a smart preventive move, especially if you are in your 20s to 40s,” says registered dietitian Chris Mohr, Ph.D., R.D., fitness and nutrition advisor at Garage Gym Reviews.
Why? Many women in their reproductive years fall short on a variety of nutrients they need for health and well-being, including, of course, healthy fertility and fetal development. There are a few reasons for this, experts suggest.
One of the biggest factors, according to Mohr, is that most modern diets involve a pretty limited intake of nutrient-dense foods, leaving young women riddled with nutrient gaps. And even when women do consume plenty of whole foods, factors like chemical farming methods impact their nutrient content.
Another facet of modern life that undermines the nutrient status of many women of reproductive age (and everyone else, for that matter)? Stress. Research suggests that stress—including sleep deprivation, physical exercise, and psychological stress—depletes a number of micronutrients.
Read More: 7 Nutrients You Need More Of When You’re Pregnant
Finally, hormonal birth control—a staple in the lifestyles of many young women—can deplete nutrients more than many users may realize. “Hormonal birth control may reduce certain nutrients, like folate, vitamin B6, vitamin B12, and sometimes magnesium and zinc,” Mohr says.
Prenatal vitamins, which contain many of the vitamins and minerals women need for healthy reproductive function (and general health) in higher amounts than standard multivitamins, can be a huge support here.
“Building these stores takes time, and prenatals can help restore the baseline levels before they ever consider pregnancy,” notes Mohr. “Even if someone is not planning on getting pregnant soon, a prenatal can help maintain a stronger nutritional foundation during a life stage with higher nutrient demands.”
All-Important Nutrients To Prioritize
Among others, prenatal vitamins often provide more potent amounts of nutrients like iron, folate, choline, and iodine, according to Mohr. Pregnant women have increased needs for these nutrients—in part because of their roles in fetal development—though even those who aren’t pregnant or even TTC may need that additional intake to fill gaps.
For example, “folate helps with DNA repair and cell growth, which is helpful for everyone, not just pregnant women,” says Mohr. “It also may lower the risk of neural tube defects if you do become pregnant unexpectedly.” According to the CDC, more than 40 percent of pregnancies happen by accident.
Next is iron, which is vital for women of menstruating age, regardless of their family-planning status. “Iron helps prevent fatigue and supports oxygen transport,” Mohr notes. Women with heavy periods or lower dietary iron intake (for reasons like a plant-forward eating pattern) can benefit from getting extra of this mineral through a prenatal vitamin.
Read More: 6 Signs Your Plant-Based Diet Isn’t Working For You
Then, “iodine is needed for your thyroid to function healthily, which affects metabolism, energy, and hormone balance,” says Mohr. “During reproductive years, the thyroid is doing more ‘behind-the-scenes’ work because hormones fluctuate more, and iodine supports that workload.”
Meanwhile, other vitamins and minerals found in high amounts in prenatals—like biotin, zinc, and vitamin A—can contribute to healthier hair and skin, Mohr adds. Of course, these nutrients support many other important functions in the body, but those beauty perks certainly add a nice bonus!
So, Should You Make The Switch?
In general, it’s a good move to consult with a healthcare provider (like your doctor or a dietitian) about any supplements you’re considering taking every single day. They can help you make the right picks based on your unique needs and nutrient status, based on your health history and data like bloodwork results.
That said, you don’t need to wait until you’re ready to make a baby right this second. “Even if someone is not actively trying to conceive, a prenatal vitamin can offer a safety net for certain nutrients,” Mohr says. “A regular multi often spreads nutrients more evenly, while a prenatal intentionally concentrates on the nutrients women are most likely to fall short on.”
This is particularly relevant for nutrients like iron and folate. “Folate and iron levels take time to build, so starting early helps you go into a future pregnancy with solid nutrient reserves,” says Mohr.
So, if pregnancy is even a possibility in the next year or two, go for the prenatal vitamins, Mohr suggests. It’s also a good choice if you already know you’re low in those key nutrients.
Meanwhile, if pregnancy is absolutely off the table for a few years and you’re not deficient, stick with a standard multivitamin. “It gives you steady baseline coverage without the higher doses of iron and folate that you don’t necessarily need,” shares Mohr.
Picking Out a Prenatal Vitamin
Is a prenatal the best fit for you? When shopping for a top-notch product, keep an eye out for a few factors.
The first is third-party testing. “A top-notch prenatal vitamin is third-party tested for quality assurance,” explains registered dietitian Sheri Gaw, R.D.N., C.D.C.E.S. This means that a third-party company has tested the product to confirm purity and potency. Some products even sport special certifications like NSF or USP for an extra layer of credibility.
From there, make sure your prenatal “provides nutrients that are essential for fetal development and maternal health, such as folate, iron, choline, calcium, vitamin D, and DHA,” Gaw says. Mohr recommends looking for around 18 to 27 milligrams of iron, about 150 micrograms of iodine, and at least 100 milligrams of choline for thyroid and brain support. Exactly how much of these various nutrients—and whether you may need to incorporate extra amounts of any in particular, like vitamin D or DHA, depends on your diet, lifestyle, and health status. (For example, if you eat fish twice a week, you may not need a supplement that includes DHA, according to Gaw.)
Finally, look for a supplement that contains nutrients in their active forms. “Active forms of key nutrients like methylated folate (5-MTHF) and methylcobalamin (B12) are better absorbed in the body,” Mohr says.
Final Thoughts
Whether children are on your horizon or not, check in with a healthcare provider if you’re thinking about switching up your multivitamin routine. Of course, “remember that a prenatal is just a supplement, not a substitute for balanced eating,” shares Mohr. Regardless of what life chapter you’re in, healthy habits are your foundation.