Prenatal vitamins are designed to support the nutrient needs of women before, during, and after pregnancy. But if they are higher in nutrients than a typical multivitamin, you might wonder, can you take prenatal vitamins without being pregnant? We’ll discuss whether or not it makes sense, and why.
What are prenatal vitamins?
The perinatal stages (before, during, and after pregnancy) are some of the most nutritionally demanding times in a woman’s life. Because nutrient needs for mom and baby are so high, it is incredibly difficult for a woman to get all of the nutrients she needs through food alone (even without the added pregnancy symptoms of nausea, heartburn, and more). Prenatal vitamins are designed to support the high nutrient needs of women who are in the perinatal stages.
How are prenatal vitamins different from traditional multivitamins?
There are not any specific guidelines for what is included in prenatal vitamins or how they are different from other multivitamins. In general, prenatal vitamins just contain higher amounts of certain nutrients that are known to help support a baby’s growth and development, and a healthy pregnancy.
The many different prenatal vitamins on the market vary widely in composition and quality, so it is important to do your research before selecting one. Some things to look for include the following:
Does it include optimal nutrients and nutrient forms?
Many prenatals oversimplify their formulas in order to cut costs or reduce the number of pills a woman needs to take. But in the process, they end up excluding nutrients that are critically needed. The bottom line is that a two-pill prenatal is not enough.
In addition, vitamins and minerals come in many different forms, and the nutrient form determines how well your body can use it. Non-optimal forms tend to be cheaper, so they're often included at the expense of a mom and baby’s health.
Does it include effective dosages of each nutrient?
The recommended amounts (RDAs) of many vitamins and minerals were initially established during World War II as an exercise in determining the minimum nutrient amounts needed to safeguard soldiers and the general population against major deficiency-driven complications, like spina bifida or scurvy.
The RDAs for pregnancy were developed based on RDAs for the general population, but they are rough estimates at best. Unfortunately, many prenatal supplements have blindly accepted RDAs as acceptable and only have minimum amounts of many nutrients as opposed to optimal amounts.
Does it include nutrients better taken separately?
Many prenatal vitamins include vitamins and minerals that are better taken separately. Here are a few examples:
- Iron: Too much Iron can generate oxidative stress and alter the gut microbiome. Excess Iron supplementation (but not iron consumption) may also interfere with Calcium and Zinc absorption. It is recommended to work with a practitioner to determine the appropriate level and duration of supplementation if you already have low Iron status and/or are falling short of your needs.
- Omega-3s: Omega-3 fatty acids are necessary for mama’s fertility, brain health, hormonal balance, and a healthy inflammatory response. They are also critical for the development of baby’s brain, eyes, and nervous system. However, they can be easily oxidized (damaged), especially when packaged with other nutrients in a prenatal vitamin. Omega-3s are best taken as a separate supplement.
Does it include unwanted additives or fillers?
Some prenatals include additives, binding agents, and chemical excipients like stearic acid, magnesium stearate, potassium sorbate, silicon dioxide, titanium dioxide, carrageenan, artificial colors and flavors, and corn maltodextrin. These serve no beneficial purpose and may even be harmful.
Do you trust the company behind the product?
In the United States, supplements don’t require pre-market approval, meaning neither the FDA, nor any other government body, needs to approve the launch of a new supplement. All supplements are required to be manufactured in accordance with FDA guidelines, the current Good Manufacturing Practices (cGMPs), which help ensure quality and safety. However, not all companies follow these guidelines. The FDA can go after any offenders, but they do not have capacity to chase down everyone. This is why you must do your own diligence. You cannot just assume that every product is equal, or assume that what is on the label is actually in the pill or powder. Take the time to learn more about the company. Ask about their sourcing, and confirm that they perform third party testing.
Are There Benefits To Taking Prenatal Vitamins When Not Pregnant?
The term prenatal vitamin makes it sound like they should be taken by women who are actively pregnant. However, the truth is that they should always be taken by a women throughout all perinatal stages:
- Thinking about becoming pregnant: to help build and support her nutrient levels
- Trying to become pregnant: to make sure that her baby will start getting the nutrient needs
- Pregnant: during all trimesters
- Postpartum: taking a prenatal during the Fourth Trimester can help support the body’s recovery. If breastfeeding or planning another pregnancy in the future, a prenatal vitamin should be continued
- Breastfeeding: a prenatal vitamin should be continued as long as a woman is breastfeeding, and ideally for a few months after weaning.
In addition, while prenatal vitamins are intended to support women in the perinatal stages, a high quality prenatal vitamin could be supportive for a person at a different stage of life. The following sections discuss how prenatal vitamins can support overall health.
Balanced Nutrient Levels
While eating a healthy diet is certainly important, it is only one piece of the puzzle. For many people, food alone is not enough to meet nutrient needs.
Constraints like limited time and dietary restrictions make meeting high nutrient needs each day even more of a challenge. Plus, even if you are quite conscientious about your diet, the unfortunate reality is that fruits and vegetables grown today are simply not as rich in vitamins and minerals as they were just a few generations ago. This degradation of food quality is a result of modern intensive agricultural methods that have stripped nutrients from the soil in which the food we eat grows.
Finally, birth control pills or certain other medications can deplete certain nutrients, making nutrient needs even higher.
A high quality prenatal vitamin can help to ensure that you are meeting all of your nutrient needs at any stage of life.
Bone Health
Calcium and Vitamin D support bone strength and density. This is important for all ages, but especially for women as they age.
This is because as women age, especially during and after menopause, a decrease in estrogen levels puts them at a higher risk of developing osteoporosis. Adequate calcium and vitamin D are essential for reducing this risk.
Supporting bone mass and taking steps to maintain bone health is helpful for reducing the risk of osteopenia and osteoporosis during and after menopause.
Immune Support
Vitamins such as vitamin C, selenium, vitamin E, and zinc can help support a healthy immune response. For additional support, check out Needed Immune Support.
Thyroid Function Support
Iodine and Selenium in prenatal vitamins is essential for thyroid health, which regulates metabolism, energy, metabolism, and many other bodily functions. A well-functioning thyroid supports the stress response, energy levels, and overall hormonal balance.
Skin Health, Hair and Nail Health
Prenatal vitamins often contain Vitamins A, C, and E, as well as biotin and other B vitamins that are known to support the health of hair and nails. In addition, Vitamin C, as well as minerals like Copper, can aid in collagen production to support the skin's texture and appearance.
Mood Support
Certain B vitamins, especially Vitamins B12, B6, and Folate may help support stress and mood. This is because B vitamins are involved in producing neurotransmitters and can help support the nervous system and cognitive functions.
For additional support for stress check out Needed Stress Support, an herbal approach to stress support.
Considerations To Keep In Mind
A comprehensive multivitamin can be supportive for many people. Of course, if you are taking other supplements, it’s best to compare them with the prenatal vitamin to determine if they include nutrients that overlap with a prenatal vitamin.
The vitamins and minerals in prenatal vitamins can provide support for overall health. But remember, not all prenatal vitamins are created equal. Seek out a prenatal vitamin (or multivitamin) with optimal dosages and forms of vitamins and minerals, and without unwanted additives or nutrients best taken separately, like Iron.
Explore Needed Prenatal Vitamins
