19 November 2025
The Ultimate Guide to Prenatal Vitamins: What You Really Need to Know
During pregnancy, your body works overtime to nourish both you and your growing baby. Even with a balanced diet, it can be difficult to get enough of certain key nutrients.
That is why it is essential to take prenatal vitamins to support the healthy development of your baby and to reduce the risk of birth defects. Prenatal vitamins will also help you feel your best throughout your pregnancy journey.
How to Choose the Right Prenatal Vitamin for You
With so many options on pharmacy shelves and online, choosing the right supplement can feel overwhelming. Here’s a clear, evidence-based guide to help you understand what’s truly important when it comes to prenatal vitamins.
The Essential Nutrients to Look For in a Prenatal Vitamin
Folic acid is essential before conception and during early pregnancy. It helps reduce the risk of serious neural tube defects (such as spina bifida) that form in the first few weeks after conception, often before many women know they’re pregnant.
If you’re planning to conceive, it’s recommended to start taking folate three months before trying for a baby.
Dr Peter’s tip: Some women require a higher dose of folate, especially if they have a family history of neural tube defects, certain medical conditions, or are taking specific medications. Always check with your doctor for your personal circumstances and get a preconception blood test to see if you are lacking any specific nutrients.
Iron | 27 mg daily
Iron supports your body’s increased blood volume during pregnancy and helps prevent anemia. Low iron can cause fatigue, weakness, and in more serious cases, complications for you and your baby.
Choose a prenatal vitamin that includes gentle, easily absorbed iron, and pair it with vitamin C-rich foods to boost absorption.
Iron can lead to constipation, so be mindful of this.
Iodine | 150 micrograms daily
Iodine is vital for your baby’s brain and thyroid development. In Australia, where mild iodine deficiency can occur, supplementation is especially important.
Look for prenatal vitamins that contain at least 150 micrograms of iodine or take an additional iodine supplement as recommended by your obstetrician.
Vitamin D | 400–1000 IU daily
Vitamin D supports bone health, immune function, and mood regulation. Many women in Melbourne and in cold climates have low vitamin D levels, particularly during winter.
A simple blood test can check your levels, and if you’re deficient, your doctor may recommend a higher supplement dose.
Omega-3 Fatty Acids (DHA)
DHA, a type of omega-3 found in fish oil, is important for your baby’s brain, eyes, and nervous system development.
If your diet doesn’t include oily fish twice a week, consider a prenatal that includes DHA or a separate omega-3 supplement.
Other Important Nutrients
- Calcium: Important for strong bones and teeth
- Vitamin B12: Especially for vegetarians or vegans
- Zinc: Supports healthy growth and immune function
When to Start and How Long You Should Take Your Prenatal Vitamins
Ideally, start prenatal vitamins before conception and continue throughout your pregnancy. Many women also continue while breastfeeding to support recovery and milk production.
If you’re already pregnant and haven’t started yet, don’t worry! Begin as soon as possible and discuss your needs with your obstetrician at your next appointment.
Can You Take Too Many Prenatal Vitamins
Yes. More isn’t always better. High doses of certain vitamins (like vitamin A or selenium) can be harmful in pregnancy. Stick to trusted brands and avoid taking multiple supplements unless specifically advised by your doctor.
Tips for Choosing the Right Prenatal Vitamin For You
When selecting a prenatal supplement:
- Choose one that includes Folic Acid, Iron, Iodine, and Vitamin D
- Check that it meets Australian standards (look for the AUST L or AUST R number on the label)
- Avoid high doses of unnecessary additives
- If you experience nausea, try taking your vitamin with food or switching to a different brand or formulation
Prenatal vitamins are one of the simplest and most effective ways to support a healthy pregnancy, but it is important to remember that they work best alongside a balanced diet, regular exercise.
If you’re unsure which supplement is right for you, speak with your obstetrician for tailored advice.
Dr Peter Jurcevic is a Leading Melbourne-based Obstetrician with over 30 years of experience supporting women through conception, pregnancy, and birth. He provides personalised, evidence-based care to help women feel confident and informed at every stage of their journey.
Ready to take the next step in your pregnancy journey?
Book an appointment with Dr Peter Jurcevic to discuss your prenatal health and ensure you’re giving your baby the best possible start.
