Prenatal Supplement Comparison Chart

What's in popular prenatals vs. what you actually need

Not all prenatals are created equal. Most contain forms your body can't use efficiently, or leave out critical nutrients entirely. Use this chart to evaluate yours.

Key Nutrients: What to Look For

Nutrient	Optimal Form	Daily Need	Watch Out For
Folate	Methylfolate (5-MTHF)	800 mcg	Folic acid (synthetic, ~40% of people can't convert efficiently)
Iron	Iron bisglycinate	27 mg	Ferrous sulfate (causes constipation)

Your Prenatal Evaluation Checklist

Contains methylfolate (NOT folic acid)

Contains choline (most don't — you'll need a separate supplement)

Important

If your prenatal is missing choline and DHA, supplement separately. These are the two most commonly underdosed nutrients in pregnancy, and they're critical for brain development.

Supplements You May Need Separately

Choline

450 mg/day (most prenatals have 0)

DHA/EPA

300-500 mg DHA (need fish oil or algae)

Choosing a Prenatal

Look for third-party tested brands (NSF, USP, ConsumerLab). Specific product names change — check current reviews before purchasing. The form matters more than the brand: methylfolate > folic acid, methylcobalamin > cyanocobalamin, chelated minerals > oxide forms.