Prenatal Vitamin Checklist (aka Every Ingredient That Should Be in Your Prenatals)

Are you TTC or already pregnant and trying to pick out the very best prenatal vitamin to buy? We talked to OBGYN Dr. Gleaton about what ingredients you should be looking for in a prenatal vitamin—and why they’re important. 

By Dr. Kenosha Gleaton

The list of things to do when you’re trying to conceive or you find out you are pregnant can be daunting. One of the most important things you can do for yourself and your baby is to take a prenatal vitamin, and with so many on the market, we’re here to break down what ingredients you need to be looking for, and why they’re so important.

• Vitamin A is important for the development of bones and teeth.
• The recommended dietary allowance (RDA) for vitamin A is 770 μg/d
• The tolerable upper intake level (UL) is 3,000 μg/d
• Vitamin C is an antioxidant that aids in maintaining a healthy immune system and protecting the body. 
• The RDA for vitamin C is 85 mg/d
• The UL is 2,000 mg/d
• Vitamin D works with calcium to promote strong bones and teeth.
• The RDA for vitamin D is 15 μg/d or 600 IU
• The UL is 100 μg/d or 4000 IU
• Vitamin E is helpful for the production of blood cells.
• The RDA for vitamin E is 15 mg/d
• The UL is 1,000 mg/d
• Vitamin B1, also known as thiamin, is important for fetal brain development.
• The RDA for thiamin is 1.4 mg/d
• The UL is ND
• Vitamin B2, also known as riboflavin, is essential for ocular health for yourself and your baby. Riboflavin is also great for getting that healthy, glowy skin and development of fetal bones and nerves.
• The RDA for riboflavin is 1.4 mg/d
• The UL is ND
• Vitamin B3, also known as niacin, can help reduce nausea and aid in digestion. 
• The RDA for niacin is 18 mg/d
• The UL is 35 mg/d
• Vitamin B5, also known as pantothenic acid, is used for healthy fetal growth and regulation of adrenal glands
• The RDA for pantothenic acid is 6 mg/d
• The UL is ND
• Vitamin B6 is extremely important for fetal brain development as well as preventing low birth weight, maintaining blood glucose, and alleviating morning sickness. 
• The RDA for vitamin B6 is 1.9 mg/d
• The UL is 100 mg/d

• Vitamin B7, also known as biotin, helps with nails, skin, and hair.
• The RDA for biotin is 30 μg/d
• The UL is ND
• Vitamin B12 not only helps build red blood cells, but supports growth of the neural tube, fetal brain and spinal cord. 
• The RDA for vitamin B12 is 2.6 μg/d
• The UL is ND
• Folate is also a necessity for development of the neural tube and fetal nervous system. Folic Acid is the synthetic form of folate. 
• The RDA for folate is 600 μg/d 
• The UL is 1,000 μg/d
• Iron helps build up new red blood cells to carry oxygen around your body.
• The RDA for iron is 27 mg/d
• The UL is 45 mg/d
• Calcium prepares your body to grow new teeth and bones for your baby, and supplementing with calcium ensures your own calcium stores won’t be depleted. 
• The RDA for calcium is 1,000 mg/d
• The UL is 2,500 mg/d
• Iodine is important for fetal brain development.
• The RDA for iodine is 220 μg/d
• The UL is 1,100 μg/d
• Magnesium can be helpful in preventing low birth weight and helps regulate and maintain nerve and muscle cells.
• The RDA for magnesium is 350 mg/d
• The UL is 350 mg/d
• Zinc helps with generating insulin and and enzymes
• The RDA for zinc is 11 mg/d
• The UL is 40 mg/d
• Selenium ensures healthy thyroid development and functioning. 
• The RDA for selenium is 60 μg/d
• The UL is 400 μg/d
• Copper is important for developing and maintaining the fetal circulatory system. 
• The RDA for copper is 1,000 μg/d
• The UL is 10,000 μg/d
• Lutein, an antioxidant, helps protect the body against free radicals. 
• The RDA for lutein is ND
• The UL is ND
• Manganese aids in the development of fetal bone and cartilage
• The RDA for manganese is 2 mg/d
• The UL is 11 mg/d