Pregnancy can be an exhilarating time—but for many, it can also feel equally mystifying, especially when it comes to determining how best to support our body and nutrient needs, both before and during pregnancy.*

A great place to start is with a prenatal multivitamin. (As a general rule of thumb, consider taking prenatal multivitamins when you’re thinking, trying, and when it’s time.) Having said that, starting a new dietary supplement—especially one intended to lend nutrient support for pregnancy—can often come with a multitude of questions: How do you find a high-quality formula? (Keep reading.) What key nutrients should you look out for? (Scroll on.) Is it OK to take a prenatal if you’re not pregnant, and if so, when is the best time to start? (Yes, and we think three months ahead of time is a solid benchmark to aim for.)*

Not to worry—to help take the guesswork out of the process, we’ve compiled what to look for when choosing a prenatal multi, so you can focus less on the minutiae, and more on what matters: enjoying this exciting new chapter.

Look For: Key Nutrients in Bioavailable Forms*

The reason this is important is because there should be a clear indication regarding the support from the prenatal, along with the extent to which the brand relies on science to inform the formulation.* (If this information isn’t provided upfront, or you’re having trouble discerning whether or not it was made with such considerations in mind, you may want to pass altogether and opt for a brand that embraces transparency in plain sight.

Bioavailability refers to the degree to which a substance becomes available to its intended biological destination(s). (1) With that in mind, it makes sense that a prenatal is only as good as its key nutrients that are bioavailable. After all, if important vitamins and minerals are present, but they’re not in forms that the body can use, we may not be reaping the full spectrum of nutritional support.*

When it comes to supporting nutrient needs during pregnancy, sometimes it pays to be picky—especially when it comes to a prenatal. Be on the lookout for these 12 clinically-studied nutrients—omega-3 fatty acids (we use omega-3 DHA from vegan algal oil), vitamin B12, choline, iodine, biotin, vitamin D, iron, boron, vitamin E, vitamin K2, magnesium, and folate—and don’t be afraid to ask the brand how it approaches the formulation process. (You’ll notice we left out calcium and vitamin C from that list because we believe “less is more” when it comes to vitamins).*

Folate, for example, is a major player during pregnancy; it’s an essential nutrient that supports neural tube development and contributes to the formation of red blood cells, along with a host of other functions.* (If you’re wondering how much to look for, we’ve got it covered.)

Since folate is an essential nutrient, it’s found in most prenatal supplements—but not always in the folate form: All five best-selling prenatal multivitamins use the synthetic form of folate, also known as folic acid†. Essential Prenatal, on the other hand, utilizes 5-MTHF, a bioavailable form of folate.*

†Based on the top 5 US prenatal multivitamin brands by 2019 & trailing 12 month retail sales (through April '20)

Look For: A Delayed-Release Capsule Design

Take a closer look at your capsule: Some multis tend to break down earlier, in more sensitive areas of the stomach, which means that prenatal multivitamin might start to mingle with harsh stomach acids. That could impact nutrient absorption and vitamin burps. Not exactly a winning combo. Instead, look for a delayed-release capsule, which is designed to dissolve later, in the small intestine. That way you’ll hopefully feel a little better.*

Look For: Clean, Traceable Ingredients

It might sound crazy, but what’s not in your prenatal multivitamin is almost as important as what’s in. One of the most helpful ways to ascertain whether or not a brand is trustworthy—and whether or not they put as much thought and consideration into making their products as they do with marketing them—is to track their transparency. This is true for any supplement, but even more so with a prenatal designed to be taken daily. How open are they about what goes into their formulas, and what quality of ingredients do they use? Who are their suppliers and why were they selected over others? At Ritual, we call this Traceability—the notion that you should know what you’re putting into your body and why.

Something else to skip? Weird additives that have no place in a multivitamin. While we believe that you always have the right to know what you’re putting in your body (it's part of our pledge to be Made Traceable®), we also know that it likely feels that much more important when you're expecting—which means avoiding things like artificial colorants, mystery filler ingredients, and common allergens.

It’s why Essential Prenatal Multivitamin is Made Traceable®—the supplier, final location of manufacturing, and purpose of each ingredient is shared with you. While this practice may seem like it should be the norm, and we agree, the truth is there’s a long way to go in terms of making it an industry standard. (None of the five best-selling prenatal multivitamins share the supplier, final location of manufacturing, and purpose of each labeled ingredient on their site.)†

†Based on the top 5 US prenatal multivitamin brands by 2019 & trailing 12 month retail sales (through April '20)

Look For: A Non-GMO Prenatal Multivitamin

It’s key to look for brands that leave out things like GMOs, and that embrace third-party quality certification. In addition to being gluten-free, Essential Prenatal Multivitamin is Non-GMO Project Verified, which sets us apart from the competition—none of the five-bestselling prenatal multivitamins are Non-GMO Project Verified.†

†Based on the top 5 US prenatal multivitamin brands by 2019 & trailing 12 month retail sales (through April '20)

Look For: Is It Vegan-Friendly?

While aiming to meet your nutritional needs through food first is ideal, it’s not always realistic. Life happens, and even with a so-called “healthy” diet, gaps can still occur. This is true during every stage of life, including pregnancy, and the degree to which you should adapt your diet is ultimately up to you. (Here’s some factors to keep in mind, along with some advice from a dietician.) Generally speaking, when it comes to supporting nutrient needs during pregnancy, it’s about maintaining a well-rounded, balanced diet and supplementing with a prenatal multivitamin (and maybe even a protein supplement, too).*

If you identify as vegan, or just prefer a plant-based way of eating, be mindful of who you’re shopping from, as all five best-selling prenatal multivitamins contain animal products.† Essential Prenatal Multivitamin is vegan-friendly—our omega-3 DHA is sourced from microalgae instead of fish—which speaks to more than just a lack of animal products. Case in point: Our approach to formulating intentionally factors in common gaps that occur from plant-based diets. (Check out these tips on finding a vegan prenatal multivitamin, too.)

The bottom line: There's a lot to consider when choosing a prenatal multivitamin, so we recommend choosing a prenatal multivitamin that will help remove a lot of that guesswork.*

†Based on the top 5 US prenatal multivitamin brands by 2019 & trailing 12 month retail sales (through April '20)

References:

1. Price, G., & Patel, D. A. (2020). ...Bioavailability. In StatPearls [Internet]. StatPearls Publishing LLC.