Not all prenatal vitamins are created equal!

As a certified holistic Nutrition Consultant (my pre-doula career!), it's a topic I frequently bring up with my clients so they can be informed on what they are actually putting in their bodies.

First off, I'll start by letting you know that you can't start taking a prenatal too soon. You'll want to start taking a prenatal at least 3 months before conception, though ideally one year for optimal storage built up within you. Keep taking your prenatal all throughout pregnancy, and for a year postpartum or for the duration of breastfeeding, whichever is longer. Get those nutrient stores back up!

It's also important to know that supplements are not regulated by the FDA, but instead it is up to the company's responsibility for safety and labeling, with NO pre-market approval or testing. whaaaaat. Yeah, that's def not ideal and we know this never works out well for the consumer.

Here’s what to look for to ensure your vitamins meet high safety standards:

1. Third-Party Testing & Certifications: to verify purity, potency, and the absence of contaminants.

✅ NSF International – Ensures products meet strict safety & quality guidelines.

✅ USP (United States Pharmacopeia) – Confirms ingredient quality & absorption.

✅ ConsumerLab.com – Independent lab testing for label accuracy.

✅ cGMP (Current Good Manufacturing Practices) – Ensures manufacturing standards are high.

🚨 Red Flag: If a brand doesn’t disclose third-party testing, it may not be as pure or effective as it claims!

2. Heavy Metal & Contaminant Testing: Some vitamins (especially fish oil, herbal blends, and minerals) may contain lead, arsenic, mercury, cadmium, allergens, and other contaminants if they aren’t properly sourced and tested by and ISO-certified lab. yikes!

Best practices:

✅ Choose molecularly distilled fish oil for lower mercury levels.

✅ Opt for organic or wild-sourced ingredients where possible.

✅ Avoid supplements made in unregulated factories overseas.

3. Read The Label & Avoid Additives: Many low-quality vitamins contain unnecessary fillers, dyes, and synthetic ingredients. Your body is not designed to properly digest and use these. If you aren't sure, google it... or ask me! :)

✅ Metholfolate (folate)

✅ Methylcobalamin (B12)

🚫 Artificial colors (like Red 40, Yellow 6)

🚫 Hydrogenated oils or artificial sweeteners

🚫 Synthetic folic acid

🚫 Cyanocobalamin (synthetic B12)

4. Understand Bioavailability and How Much You Will Actually Absorb: The form of a vitamin matters just as much as the dose. Some cheap formulations use synthetic or poorly absorbed forms that aren’t as effective, such as: folic acid, Ferrous Sulfate, Magnesium Oxide.

✅ Folate > Folic Acid (Methylfolate is better absorbed, especially for those with MTHFR variants). Read more about the harm of folic acid on my other blog post!

✅ Iron Bisglycinate > Ferrous Sulfate (Gentler on digestion)

✅ Magnesium Glycinate > Magnesium Oxide (Better absorption, fewer digestive issues)

Bottom Line

✔️ Look for third-party tested brands with transparent ingredient sourcing.

✔️ Avoid unnecessary additives, synthetic forms, and mega-doses.

✔️ Pair supplements with real, nutrient-dense food for the best results.

I've done the work and research for you and have been using these products personally for years through all of my pregnancies and breastfeeding journeys!

MY FAVORITE PRENATAL THAT CHECKS OFF ALL THESE BOXES WITH FLYING UNICORNS... FullWell Prenatal and Fish Oil supplements!* And there is stuff for your partner too! Can't forget that their nutrition status also plays a role in your babies life!

*I earn a small commission when you purchase through my affiliate link at no additional cost to you :)