The best pregnancy supplements

Nutrition is one of the most powerful tools we have to support a healthy pregnancy. Every vitamin, mineral, and nutrient plays a unique role in your baby's growth while also helping your body adapt to the incredible demands of pregnancy. Research has shown that maintaining adequate nutrient levels can lower the risk of certain pregnancy complications, support healthy fetal development, and promote your own well-being.

Although no supplement can replace a nourishing diet or guarantee a complication-free pregnancy, filling nutritional gaps can make a meaningful difference.

As a midwife, I've carefully selected the best pregnancy supplements based on their ingredient quality, bioavailability, safety, and the available research. These are the same supplements I confidently recommend to my own clients to help build a strong nutritional foundation for a healthy pregnancy.

Prenatal Vitamin

You want to look for one that advertises it is a whole food supplement. It is also good if it contains methylated b vitamins and choline. Our favorite products are: We Heart Nutrition, Emerald Labs Prenatal, Needed Prenatal Multi, Full Well Prenatal Multi

Greens & Liquid Chlorophyl

Most of us don't get nearly enough greens in our diet. Greens are helpful for blood clotting, increasing red blood cells and their oxygen carrying capability, and boosting energy levels. During pregnancy, oxygen consumption increases significantly, typically by around 20-33% by term, to support the increased metabolic demands of the growing baby and the mother's body. We like Synbiotic Greens Powder by Perelel , Dr. Green Life Liquid Chlorophyll or NOW Foods Liquid Chlorophyl.

Vitamin D

Most people are vitamin D deficient. If you have darker skin, you are at a 6-fold higher risk for deficiency. I recommend at least 15 min of sunshine per day and supplementing during pregnancy if your levels are low. Vit D is crucial for the development of your baby’s bones, your immune system, and adequate levels have a protective quality against pre-eclampsia and gestational diabetes. Ask your midwife for how much to take based on your labs. For regular maintenance I like Carlson's Super Daily 3 Drops.

Choline

Roughly 90% of the US population fails to meet the recommended daily intake for choline according to the National Institute of Health. Choline is required for fetal brain development, placenta function and prevents neural tube defects. Experts recommend that you get a minimum of 450mg of choline per day. Ensure your prenatal includes Choline or consider taking it as a stand alone supplement. I like the Needed. Prenatal Choline.

Magnesium

During pregnancy magnesium supplementation can help prevent leg cramps, anxiety, migraines, high blood pressure, irritated uterus or false labor. I recommend trying 100mg of magnesium glycinate at night, gradually increasing to 300-400mg, paying close attention to your body. Other forms of magnesium such as magnesium citrate also work well, but it can have a laxative effect for some individuals. If nausea or diarrhea occurs, reduce your dose or try a different brand. I also like regular epsom salt baths or foot soaks to help absorb magnesium through your skin. Good brands are We Heart Nutrition's Magnesium Glycinate , Nordic Natural Magnesium Complex and Natural Calm Magnesium

Omega 3 DHA

During the last months of pregnancy, 28-37 weeks, a minimum of 300mg per day is recommended to help your baby’s brain growth, regulate hormone production and prevent postpartum mood disorders. My favorites are We Heart Nutrition Wholesome Omega 3 and Nordic Naturals Prenatal DHA.

Iron

Without iron supplement, approximately 50% of women in the US will be iron deficient by the third trimester. For this reason we regularly check iron levels and often recommend iron supplementation. For the prevention of anemia we recommend Wholesome Iron by We Heart Nutrition. For treatment of iron deficiency/anemia we recommend Iron Repair by Three Arrows or Hemaplex Slow Release capsules. I also recommend pairing these supplements with a 500mg Vitamin C chewable for better absorption. Avoid taking with coffee, tea, calcium/milk or antacids.

Disclaimer: The information provided in this article is intended for educational purposes only and should not be considered medical advice. Every pregnancy is unique, and nutritional needs can vary based on your medical history, medications, laboratory results, and individual circumstances. Always discuss any new supplement with your midwife or healthcare provider before starting it, especially if you have a high-risk pregnancy or underlying medical conditions. While the supplements recommended in this article have been carefully vetted by a licensed midwife for quality and are commonly recommended in pregnancy, they are not intended to diagnose, treat, cure, or prevent any disease. This information should not replace individualized prenatal care or professional medical advice.