The Best Prenatal Vitamin for a Healthy Pregnancy: Why I Recommend NEEDED
Trying to navigate picking the right prenatal can be very overwhelming
While there are a lot of good options on the market, there is one that stands out amongst the rest and is really great— so much so that I am still taking their supplements years later 😌
Did you know that the best time to take a prenatal is actually before you are pregnant? But if you are anything like me, I was not that prepared with my first pregnancy (I made up for it with my second 🤪). I remember buying a bottle of prenatal vitamins from the front desk of the OB office after having my first ultrasound… and then I went down the rabbit hole of research, and feeling overwhelmed..
When it comes to pregnancy, there's no shortage of advice on what to eat, what to avoid, and which supplements to take. As a registered nurse and holistic health coach and mom of two, I’ve seen firsthand how the right prenatal can support both mom and baby during this incredible journey. But with so many options on the market, how do you know which one is truly the best?
After careful research and personal experience, my top recommendation is the NEEDED Prenatal Multi—a thoughtfully formulated, third-party tested prenatal designed with real nutrient needs in mind. And while I am no longer taking their prenatal, I am still using their products every single day!
Why a High-Quality Prenatal Matters
Did you know that 95% of mothers are nutritionally depleted despite taking a prenatal?! Pregnancy places higher demands on nearly every nutrient in the body—from folate and iron to choline and omega-3s.
A quality prenatal helps fill in the nutritional gaps, supports fetal development, and can even ease symptoms like fatigue and brain fog. But not all prenatals are created equal. Many are underdosed, use synthetic forms of vitamins, or leave out key nutrients altogether (like choline or magnesium).
The Problem with Conventional Prenatal Supplements
Walk down the vitamin aisle of any drugstore and you’ll find countless prenatal options promising “complete” nutrition. But here’s the truth: most conventional prenatals fall short in several critical ways…
1. Inadequate Nutrient Doses
Many mainstream brands include the bare minimum required to meet outdated daily values, rather than optimal levels needed to support a healthy pregnancy. For example, they often include minimal amounts of choline (if any at all), despite its critical role in baby’s brain development.
This was the reason I turned towards NEEDED— not only did they have all the needed nutrients, but at the appropriate doses for efficacy, not just the minimum amounts to say it’s “included”
2. Synthetic and Hard-to-Absorb Ingredients
Folic acid (the synthetic version of folate), cyanocobalamin (a cheaper form of B12), and poorly absorbed iron forms are common in drugstore brands. These can be less effective—and harder on your stomach.
Not only that, but for people with an MTHFR gene mutation (cough cough, like 40% of the population) that synthetic folic acid is actually doing more harm than good.
3. Missing Key Nutrients
Most conventional prenatals skip magnesium, omega-3s, and trace minerals like selenium and iodine, even though these are essential for everything from thyroid health to baby’s nervous system development.
The goal of prenatal vitamins is to meet the increased nutritional demands of pregnancy— so you want to make sure you are actually getting those nutrients!
4. Fillers, Additives, and Dyes
Some contain artificial colors, preservatives, and binders that you don’t want—especially during pregnancy. It’s not just what’s in your prenatal that matters, but also what’s not in it.
One area that’s sometimes a factor is in the smell.. some prenatal vitamins stink. NEEDED has met this issue by having a scented prenatal option with a scented sachet in the bottle. That citrus scent is from essential oils, not any artificial fragrances or weird additives 👏
5. One-a-Day Convenience Over Effectiveness
The “one-a-day” model is great for convenience—but not realistic for comprehensive support. Your body simply can’t get everything it needs from a single tablet or gummy, especially in pregnancy when your nutrient needs are significantly higher.
With NEEDED, you are taking the prenatals 3 times per day which helps with absorption and utilization of nutrients.
Why I Recommend NEEDED Prenatal Multi
Honestly, after doing a lot of research, NEEDED Prenatal Multi stands out as superior compared to a lot of mediocre options. Here's why:
1. Backed by Science and Third-Party Testing
NEEDED was created by perinatal nutrition experts who recognized that most prenatals weren’t meeting the actual needs of women. Their formula is backed by the latest research and verified by third-party testing for purity and potency.
2. Truly Comprehensive Formula
Most prenatals cover the basics—NEEDED goes above and beyond. Their multi includes:
Choline (400mg) – essential for baby’s brain development, often missing from other prenatals
Optimal forms of folate (methylated) – instead of synthetic folic acid
Magnesium, calcium, and trace minerals – often skipped entirely
Antioxidants like vitamin C, E, and selenium
Chelated minerals for better absorption and less stomach upset
3. Flexibility in How You Take It
It comes in both capsule and powder form, giving you options depending on what your body can tolerate. Many women find the powder easy to mix into smoothies or juice, especially if they struggle with pills during early pregnancy.
For me, this was so great, especially when I was struggling with nausea in the first trimester.
4. Pairs Well with Omega-3s and Probiotics
NEEDED also offers an Omega-3 supplement and a Pre/Probiotic that are designed to complement the Prenatal Multi. These aren’t required, but they’re a great bonus for women looking to fully support their body from conception through postpartum.
For the probiotics, I used them in the last trimester to help make sure my body had a balanced microbiome before the GBS swab.
5. Transparency and Sustainability
NEEDED uses clean, bioavailable ingredients and is free from unnecessary fillers, additives, gluten, soy, and GMOs. It’s also sustainably packaged and aligned with eco-conscious practices.
When to Start Taking a Prenatal
Ideally, you want to start a prenatal at least 3 months before trying to conceive. This gives your body time to build up nutrient stores, especially for things like iron and folate. However, if you’re already pregnant or newly postpartum, it’s never too late to start.
In fact, continuing a high-quality prenatal after having your baby (aka the “fourth trimester” can help support breastfeeding, hormonal balance, and postpartum recovery. I took the prenatal until 6 months postpartum to support my body with breastfeeding before transitioning to their women’s multi and cognitive support supp.
One of the other things that I really appreciate about NEEDED is that they do not just put the emphasis of prenatal nutrition on women, but men too! Sperm health is also so so important for fetal health and development, and is often overlooked.
Other Tips for Supporting a Healthy Pregnancy
While a prenatal is foundational, it’s only one piece of the wellness puzzle. Support your health by:
Eating a nutrient-dense, whole foods diet with plenty of protein
Drinking plenty of mineral-rich fluids and water
Moving your body in gentle, supportive ways
Managing stress with practices like mindfulness, journaling, or prayer
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Final Thoughts
There are a lot of prenatals out there—but NEEDED checks all the boxes when it comes to quality, transparency, and real nutrient support. Whether you’re planning to conceive, currently pregnant, or navigating postpartum, this is one supplement I feel confident recommending again and again.
Even now, taking their cognitive support and women’s multi vitamin, I love knowing that I am holistically supporting my health and wellness and avoiding any nutrient gaps!
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Looking for a prenatal that provides you with the OPTIMAL nutrients needed for pregnancy, not just the MINIMAL amounts needed?