Go Beyond the Minimum: How to Choose a Prenatal

Is it a must to take supplements during pregnancy? Are they necessary?

By: Kaitlin Spano M.Ed, PPCES

I am not a doctor and all opinions shared are my own and for informational purposes

YES! Adding certain supplements during pregnancy is recommended by the American College of Obstetrics and Gynecology (ACOG).  

While optimal nutrition during pregnancy would ideally come from a diet diverse in whole foods, the reality is that meeting increased nutrient demands through food and diet alone is exceptionally difficult, and for many women, practically impossible. 

During pregnancy, requirements for key nutrients increase, with some nutrients like choline requiring nearly double the pre-pregnancy intake! Research consistently shows that even in developed countries with access to abundant food, pregnant women struggle to meet these elevated needs through diet alone; which is why proper supplementation is highly encouraged. 

The challenge intensifies during the first trimester, when occasional nausea, vomiting, and food aversions affect up to 80% of pregnancies. During this critical period of fetal development, when neural tube formation and organ development are occurring, many women struggle to consume enough nutrient-dense foods.

This is why supplementation isn’t just helpful, it’s evidence-based medicine. The use of targeted nutrients during pregnancy has roots in both historical practice and clinical research. 

Folate supplementation alone has reduced neural tube defects by 70% since its recommendation became widespread. Similarly, adequate iron, iodine, and omega-3 supplementation have demonstrated measurable improvements in both maternal and infant health outcomes.

The reality of maternal nutrient depletion is well-documented in scientific literature. Studies show that even women taking standard prenatal vitamins often remain insufficient in multiple critical nutrients, including vitamin D, choline, omega-3 fatty acids, and magnesium. 

Research published in Nutrients (2018) found that women following their healthcare provider’s prenatal vitamin recommendations still showed deficiencies in key nutrients postpartum. 

This depletion doesn’t resolve immediately after birth, it compounds with each pregnancy and can continue through breastfeeding when nutrient demands remain elevated. (I am living proof of this, I suffered severe depletion from inadequate supplementation & back to back pregnancies)

Maternal depletion manifests in multiple ways:  occasional fatigue that doesn’t improve with rest, cognitive changes often dismissed as “mom brain,’ or ‘brain fog”,  hair loss beyond normal postpartum shedding, mood changes, decreased stress resilience, and prolonged recovery time. 

These aren’t inevitable consequences of motherhood, they’re signs of nutritional insufficiency that can be addressed.

The most effective strategy combines comprehensive supplementation starting preconception, continuing through pregnancy and postpartum, alongside a nutrient-dense whole foods diet. This approach doesn’t suggest supplementation replaces good nutrition; rather, it acknowledges that pregnancy creates nutritional demands that exceed what most women can reasonably achieve through food alone, particularly during vulnerable periods like early pregnancy when intake is compromised.