Comparison of Prenatal Vitamins

Choosing a prenatal vitamin can be overwhelming, as there is no one-size-fits-all solution. Every woman has unique needs that may be better served by one vitamin over another. Some women have difficulty swallowing large pills, while others may experience nausea when taking them. Cost can also play a significant role in decision-making.

Furthermore, each prenatal vitamin has its own formulation, and some companies offer different formula variations. While food should always be your first source of nutrition, it is recommended that women take a prenatal vitamin to fill in the gaps, especially given our busy modern lifestyle, degraded agricultural practices, a polluted environment, medications, and other factors that deplete us of essential nutrients. If vitamins or other nutrients are not present or are present in insufficient amounts, you may need to incorporate them into your supplement routine. Discuss your nutrient intake with your provider.

Vitamins to Choose From

There are 12 vitamin formulas listed below for you to explore, all sold on Amazon. Each of the prenatal vitamins contain Folate - Methyfolate (5-MTHF), which is a superior alternative to folic acid, the synthetic form of vitamin B9. Many of these formulations do not include iron, which is an essential component of your vitamin regimen. It’s also important to ensure you receive adequate amounts of vitamin D from the sun, as well as eating vitamin D-rich food and taking a supplement.

Dietary Reference Acronyms

There are several acronyms for dietary intake, such as RDA, RDI, AI, and UL. Which one is the most accurate? There really is no "accurate" way to determine which vitamin or mineral you may personally need, but the acronyms do help us to read the labels

The RDA (Recommended Dietary Allowance)

The RDA refers to research based guidelines, which is considered the "gold" standard for daily nutrient intake to prevent deficiency. The Recommended Daily Intake (RDI) is often used interchangeably.

It's important to recognize that the recommended dietary allowance (RDA) for each nutrient may meet or exceed the daily level percentage, but it doesn't mean that amount is optimal. For example, the RDA for vitamin D3 is 600 IU, but some vitamin brands exceed this amount. That's because many experts and studies suggest higher doses of D-3, often 1000-2000 IU a day, or even up to 4000 IU.

AI (Adequate Intake)

Not all vitamins have an RDA. When they don't, they are assigned an AI (Adequate Intake). AI is recommended when there is not enough scientific evidence to determine the RDA. Instead, recommendations are based on observed nutrient intake.

UL (Tolerable Upper Intake Level)

UL (Tolerable Upper Intake Level) is the maximum daily intake unlikely to cause adverse health effects, such as the recommended upper intake of vitamin D. Other nutrients do not have an UL, as there is a lack of data to set one. This doesn't mean it is safe to take in any amount. It means caution is necessary, especially during pregnancy, as excessive intake or mega doses may cause adverse effects.

Keys

The following vitamin brands include the RDA, AI, and UL (or lack of UL). The AI is marked with an asterisk (*), differentiating if from the RDA with no asterisk. Upper limits are listed after the slash mark (/). Sometimes there is no upper limit, which is indicated by the dash mark (-).

Vitamin	RDA, *AI & / Upper Limit	MegaFood Baby & Me	Thorne	Seeking Health Optimal	Mama Bird Prenatal
Form		Capsules	Capsules	Capsules	Caplet
Dose		8	3	8	1
Vitamin A, mcg	750 / 3000	750 mcg	1050 mcg	1500 mcg	1200 mcg
Vitamin C, mg	85 / 2000	100 mg	150 mg	350 mg	100 mg
Vitamin D, IU	600 / 4000	600 IU	1000 IU	4000 IU	400 IU
Vitamin E, mg	15 / 1000	20 mg	33.5 mg	130 mg	20 mg
Thiamin, mg	1.4 / -	1.5 mg	5 mg	5 mg	2.5 mg
Riboflavin, mg	1.6 / -	1.7 mg	5 mg	10 mg	2.5 mg
Niacin, mg	18 / 35	20 mg	30 mg	25 mg	20 mg
Vitamin B6, mg	1.9 / 1 00	8 mg	12 mg	20 mg	4 mg
Folate, mcg	600 / 1000	1020 mcg DFE	1.7 mg DFE / 1700 mcg	600 mcg DFE	800 mcg DFE
Vitamin B12, mcg	2.6 / -	8 mcg	200 mcg	150 mcg	6 mcg
Biotin, mcg	*30 / -	300 mcg	50 mcg	500 mcg	35 mcg
Pantothenic B5, mg	*6 / -	10 mg	18 mg	150 mg	4 mg
Choline, mg	*450 / 3000	300 mg	110 mg	250 mg	50 mg
Calcium, mg	1000 / 2500	-	180 mg	400 mg	64 mg
Iron, mg	27 / 45	18 mg	45 mg	-	18 mg
Iodine, mcg	220 / 1100	150 mcg	150 mcg	250 mcg	150 mcg
Magnesium, mg	350 / 360	-	90 mg	250 mg	40 mg
Zinc, mg	12 / 40	15 mg	25 mg	20 mg	15 mg
Selenium, mcg	70 / 400	50 mcg	50 mcg	200 mcg	35 mcg
Copper, mcg/mg	1 / 10	0.2 mg	2 mg	0.73 mg	1 mg
Manganese, mg	*2 / 11	1 mg	5 mg	2 mg	2.6 mg
Chromium, mcg	*30 / -	50 mcg	100 mcg	120 mcg	45 mcg
Molybdenum, mcg	50 / 2000	10 mcg	5-	100 mcg	50 mcg
Vitamin K1, mcg	*90 / -	60 mcg	100 mcg	-	-
Vitamin K2, mcg	No RDA	30 mcg	-	100 mcg	80 mcg
Omega, DHA, Probiotics	No RDA	-	-	-	Probiotics

Vitamin	RDA, *AI & / Upper Limit	MegaFood Baby & Me	SmartyPants + Omegas	Mary Beth Liquid	Ritual
Form		Gummies	Gummies	Liquid	Capsules
Dose		2	4	2 TBLS	2
Vitamin A, mcg	750 / 3000	900 mcg	520 mg	750 mcg	-
Vitamin C, mg	85 / 2000	60 mg	48 mg	60 mg	-
Vitamin D, IU	600 / 4000	500 IU	1200 IU	320 IU	2000 IU
Vitamin E, mg	15 / 1000	10 mg	14.3 mg	19 mg	7 mg
Thiamin, mg	1.4 / -	0.7 mg	0.14 mg	1.4 mg	-
Riboflavin, mg	1.6 / -	0.8 mg	0.16 mg	1.6 mg	-
Niacin, mg	18 / 35	9 mg	18 mg	18 mg	-
Vitamin B6, mg	1.9 / 1 00	4 mg	2 mg	2 mg	-
Folate, mcg	600 / 1000	600 mcg DFE	600 mcg DFE	600 mcg DFE	1000 mcg DFE
Vitamin B12, mcg	2.6 / -	5.6 mcg	4.7 mcg	3 mcg	8 mcg
Biotin, mcg	*30 / -	35 mcg	17.5 mcg	35 mcg	150 mcg
Pantothenic B5, mg	*6 / -	0.7 mg	-	7 mg	-
Choline, mg	*450 / 3000	100 mg	55 mg	100 mg	55 mg
Calcium, mg	1000 / 2500	-	-	80 mg	-
Iron, mg	27 / 45	-	-	-	18 mg
Iodine, mcg	220 / 1100	150 mcg	290 mcg	150 mcg	150 mcg
Magnesium, mg	350 / 360	-	-	25 mg	32 mg
Zinc, mg	12 / 40	6 mg	3.9 mg	13 mg	-
Selenium, mcg	70 / 400	70 mcg	14 mcg	70 mcg	-
Copper, mg	1 / 10	-	-	-	-
Manganese, mg	*2 / 11	-	-	2.6 mg	-
Chromium, mcg	*30 / -	50 mcg	-	50 mcg	-
Molybdenum, mcg	50 / 2000	-	-	-	-
Vitamin K1, mcg	*90 / -	90 mcg	40 mcg	-
Vitamin K2, mcg **	No RDA	-	-	-	90 mcg
Omega, DHA, Probiotics	No RDA	-	Omega	-	Omega

Vitamin	RDA, *AI & / Upper Limit	Full Well Prenatal	Pure Synergy	Ancient Nutrition	Nordic Naturals
Form		Capsules	Tablets	Capsules	Tablets
Dose		8	4	2	2
Vitamin A, mcg	750 / 3000	1500 mcg	1300 mcg	1447.2 mcg	1100 mcg
Vitamin C, mg	85 / 2000	275 mg	150 mg	236 mg	120 mg
Vitamin D, IU	600 / 4000	4000 IU	1000 IU	1956 IU	2000 IU
Vitamin E, mg	15 / 1000	100 mg	29 mg	23.6 mg	15 mg
Thiamin, mg	1.4 / -	5 mg	7 mg	5.9 mg	5 mg
Riboflavin, mg	1.6 / -	10 mg	8 mg	6.5 mg	5 mg
Niacin, mg	18 / 35	25 mg	36 mg	14.4 mg	25 mg
Vitamin B6, mg	1.9 / 1 00	20 mg	8 mg	23.7 mg	20 mg
Folate, mcg	600 / 1000	1360 mcg DFE	800 mcg DFE	892.3 mcg DFE	1275 mcg DFE
Vitamin B12, mcg	2.6 / -	150 mcg	42 mcg	9.4 mcg	60 mcg
Biotin, mcg	*30 / -	500 mcg	70 mcg	281.3 mcg	375 mcg
Pantothenic B5, mg	*6 / -	150 mg	14 mg	12.9 mg	7 mg
Choline, mg	*450 / 3000	300 mg	140 mg	-	150 mg
Calcium, mg	1000 / 2500	400 mg	-	44.1 mg	80 mg
Iron, mg	27 / 45	-	-	18 mg	22 mg
Iodine, mcg	220 / 1100	250 mcg	290 mcg	159.5 mcg	170 mcg
Magnesium, mg	350 / 360	300 mg	-	24 mg	50 mg
Zinc, mg	12 / 40	20 mg	13 mg	10 mg	12 mg
Selenium, mcg	70 / 400	200 mcg	70 mcg	179.8 mcg	100 mcg
Copper, mcg/mg	1 / 10	750 mcg	1.3 mg	-	0.8 mg
Manganese, mg	*2 / 11	5 mg	2.6 mg	2 mg	3 mg
Chromium, mcg	*30 / -	120 mdg	45 mcg	20 mcg	80 mcg
Molybdenum, mcg	50 / 2000	100 mcg	50 mcg	-	50 mcg
Vitamin K1, mcg	*90 / -	-	90 mcg	-	-
Vitamin K2, mcg **	No RDA	100 mcg	20 mcg	86.4 mcg	80 mcg
Omega, DHA, Probiotics	No RDA	-	Omega	-	-

Sources

Carboni L. (2022). Active Folate Versus Folic Acid: The Role of 5-MTHF (Methylfolate) in Human Health. Integrative medicine (Encinitas, Calif.), 21(3), 36–41.

Institute of Medicine (US) Subcommittee on Interpretation and Uses of Dietary Reference Intakes; Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. DRI Dietary Reference Intakes: Applications in Dietary Assessment. Washington (DC): National Academies Press (US); 2000. 6, Using the Tolerable Upper Intake Level for Nutrient Assessment of Groups. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222879/

Karrar SA, Vadakekut ES, Hong PL. Initial Antepartum Care. [Updated 2024 Aug 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. [Table], Table. Recommended Micronutrients in Pregnancy. Available from: https://www.ncbi.nlm.nih.gov/books/NBK570635/table/article-105819.table1/

National Institute of Health Dietary Supplements and Life Stages: Pregnancy, Fact Sheet for Health Professionals