Prenatal vs. Multivitamin

During pregnancy and after giving birth, taking the right vitamins can help keep both mom and baby healthy. Here’s what you need to know about prenatal vitamins during pregnancy and multivitamins in the postpartum period.

Prenatal Vitamins: Supporting a Healthy Pregnancy

Prenatal vitamins are special supplements designed for pregnant women. They contain important nutrients that help the baby grow and develop properly. Here are some key vitamins and minerals found in prenatal vitamins:

1. Folic Acid:
   • This vitamin helps prevent birth defects of the brain and spine (called neural tube defects). It’s especially important to take enough folic acid in the first few weeks of pregnancy.
   • Food sources: Leafy greens, citrus fruits, beans and legumes, nuts and seeds, fortified breads, cereals, and grains; beans; fortified orange juice
   • During pregnancy = 600 mcg/day
2. Iron:
   • Iron helps prevent anemia, a condition where you don’t have enough healthy red blood cells. During pregnancy, your body needs more iron to make blood for you and your baby.
   • Food sources: Meats, beans, oatmeal and dry cereal
   • During pregnancy = 27 mg/day
3. Calcium:
   • Calcium helps build strong bones and teeth for both you and your baby. It also supports the baby’s heart, nerves, and muscles.
   • Food sources: Yogurt, cheese, milk, soy milk, spinach, tofu
   • During pregnancy = 1,000 – 1,300 mg/day
4. Vitamin D:
   • This vitamin helps your body absorb calcium and supports the baby’s bone development.
   • Food sources: Fatty fish, fortified milk, orange juice and cereals, egg yolks, cheese, mushrooms
   • During pregnancy = 600 IU/day
5. Choline:
   • Choline helps both mom and baby in regulating mood, memory and muscle control.
   • Food sources: Meat, fish, poultry, eggs, dairy, potatoes, broccoli, cauliflower
   • During pregnancy = 450 mg/day
6. Iodine:
   • This nutrient helps develop baby’s brain.
   • Food sources: Iodized salt, dairy, meat and seafood
   • During pregnancy = 220 mcg/day

Taking Prenatal Vitamins:

• When to Start: Start taking prenatal vitamins before getting pregnant, if possible. If you find out you’re pregnant and haven’t started taking them yet, start as soon as you can.
• How to Take: Take prenatal vitamins every day, as directed by your doctor. Some vitamins are big, but you can break them in half or take them with food to help with digestion.
• Doctor’s Advice: Always talk to your doctor before taking any vitamins or supplements during pregnancy. They can help you choose the right ones and make sure you’re getting enough of what you need.

Need a little extra advice when it comes to which brand to choose? Here are a dietitian’s recommendations for prenatal vitamins:

Postpartum Multivitamins: Supporting Mom’s Recovery

After giving birth, your body needs time to recover. Multivitamins for the postpartum period help you stay healthy while you take care of your baby. Here’s what they often contain:

1. Iron:

1. • Iron helps prevent anemia, a condition where you don’t have enough healthy red blood cells. You may still need extra iron to help your body recover from giving birth and replace the iron lost during childbirth.
   • Food sources: Meats, beans, oatmeal and dry cereal
   • Postpartum = 18 mg/day
2. Vitamin D:
   • This vitamin continues to support your bone health, especially if you’re breastfeeding.
   • Food sources: Fatty fish, fortified milk, orange juice and cereals, egg yolks, cheese, mushrooms
   • Postpartum = 600 IU/day
3. Calcium:
   • Important for keeping your bones strong, especially if you’re breastfeeding.
   • Food sources: Yogurt, cheese, milk, soy milk, spinach, tofu
   • Postpartum = 1,000 mg/day
4. Vitamin B12:
   • Helps with energy levels, which can be low after childbirth.
   • Food sources: liver, clams, tuna, nutritional yeast, salmon, beef, yogurt and eggs.
   • Postpartum = 2.4 mcg/day

Taking Postpartum Multivitamins:

• Start as Directed: Your doctor will tell you when to start taking postpartum multivitamins and how often to take them.
• Stay Consistent: Taking multivitamins regularly can help you feel stronger and support your recovery.
• Talk to Your Doctor: Just like with prenatal vitamins, it’s important to talk to your doctor about any vitamins or supplements you’re taking postpartum.

Need a little extra advice when it comes to which brand to choose? Here are a dietitian’s recommendations for women’s multivitamins:

Note: Gummy vitamins are not going to have iron. All the below vitamins will require you to get more calcium from your foods and drinks. Aim for 2-3 cups of low-fat milk or a dairy equivalent each day.

Prenatal vitamins during pregnancy and multivitamins in the postpartum period are crucial for keeping both mom and baby healthy. They provide essential nutrients that support growth, development, and recovery. Always follow your doctor’s advice and take vitamins as directed to ensure you’re getting the right nutrients at this important time.