Beyond the Basics: How to Choose a Prenatal That Supports You and Your Baby

Choosing a prenatal can feel overwhelming, especially when every bottle promises “complete” support. At The Nook, we look at prenatals through an evidence-based lens: the goal isn’t just to meet basic requirements, but to truly nourish the body as it prepares for conception, pregnancy, and postpartum recovery.

A well-formulated prenatal can help bridge nutritional gaps, support hormone balance, and lay the foundation for both fertility and long-term health

Key Nutrients to Look For in a Prenatal

Folate

Folate supports early neural development and reduces the risk of neural tube defects. Look for the methylated form (L-5-MTHF) for optimal absorption and utilization, especially if you have an MTHFR gene variant, which can make it harder for your body to convert synthetic folic acid into its active form.
Recommended dose: around 800–1,000 mcg daily.

Iron

Iron supports healthy red blood cell production and helps prevent anemia during pregnancy. For many, iron bisglycinate is better tolerated and more gentle on the gut than other forms.
Pro tip: Check your ferritin levels before supplementing, this measures your iron stores and helps determine whether your prenatal provides enough or if additional iron support is needed.

Choline

Choline plays a vital role in egg quality, follicle development, and baby’s early brain development, and placental health - yet it’s often missing from standard prenatals.
Aim for: 300–550 mg daily, ideally through both food (eggs, salmon, shiitake mushrooms) and supplementation

Vitamin D

Vitamin D is key for hormone regulation, bone health, and immune balance. It also plays an important role in supporting healthy implantation and early pregnancy development.
Aim for: 2,000–4,000 IU daily, depending on your blood levels.
A quick blood test can help tailor your dosage.

Zinc

Zinc supports ovulation, hormone balance, and corpus luteum function, the part of the ovary that produces progesterone after ovulation. It also aids egg quality, thyroid health, and tissue repair.
Aim for: 15–25 mg daily.

B-Complex Vitamins

What they do: Help with energy metabolism, stress resilience, and hormone regulation.
Look for active, methylated forms, especially B12 (methylcobalamin) and B6 (pyridoxal-5-phosphate).

Magnesium

Magnesium supports nervous system regulation, hormone balance, and healthy blood sugar levels. It also promotes relaxation, better sleep, and muscle recovery, making it especially helpful during preconception and pregnancy.
Aim for: 200–400 mg daily, ideally as magnesium glycinate or citrate.

Iodine

Iodine is essential for thyroid hormone production, which supports metabolism, ovulation, and fetal brain development. Low iodine levels can impact fertility and increase the risk of thyroid dysfunction during pregnancy.
Aim for: 150 mcg daily, and ensure your prenatal includes it

How to Improve Absorption

• Take your prenatal with food, ideally one containing healthy fats, to enhance absorption of fat-soluble vitamins (A, D, E, K)

• Pair with whole foods: Nutrients are absorbed more effectively when your overall diet is rich in fiber, healthy fats, and protein

How Long to Take a Prenatal

Prenatals aren’t just for pregnancy, they’re foundational before and after, too. We recommend starting at least three months before conception and continuing throughout pregnancy and the postpartum period (especially while breastfeeding), when nutrient needs remain elevated.

Testing Before Supplementing

A high-quality prenatal provides a strong foundation, but every body has unique needs. At The Nook, we use lab testing to help refine your plan, not replace it. Checking micronutrient biomarkers like ferritin, thyroid function, and vitamin D gives us a clearer picture of where additional support might be needed, ensuring your supplement routine is truly personalized to you.

The Bottom Line

Choosing the right prenatal isn’t about perfection, it’s about understanding what your body needs and supporting it with care. A thoughtfully formulated prenatal, paired with a diet rich in whole foods and vegetables, and guided by individualized support, can make all the difference in how you feel throughout conception, pregnancy, and beyond.