Prenatal Vitamins 101: What You Need & When to Start

Pregnancy is one of the most beautiful journeys a woman can walk, but it also comes with a thousand questions. One of the very first? Which prenatal vitamins do I need—and when should I start taking them?

8/18/20252 min read

As a doula, I often remind mothers that vitamins aren’t about creating a “perfect” pregnancy, but about giving your body the tools it needs to nurture new life. Here’s a simple, heart-led guide to understanding the essentials.

Why Prenatal Vitamins Matter

Your body is already a miracle worker—but pregnancy increases the demand for certain nutrients. Prenatal vitamins fill the gaps where diet alone may not cover everything. They support your baby’s brain, bones, and overall development, while also protecting your own health.

sliced orange fruit on white ceramic plate

orange and white labeled prescription bottle

The Top 3 Essentials in Prenatal Vitamins

Folic Acid (Folate)

Helps prevent neural tube defects in your baby’s brain and spine.

Most doctors recommend 400–800 mcg daily, ideally starting before conception.

Iron

Supports your increased blood volume and helps prevent anemia.

Found in red meat, beans, and spinach, but supplements often provide an extra boost.

DHA (Omega-3 Fatty Acids)

Vital for brain and eye development.

Look for a prenatal with DHA, or ask your provider if you should add a separate supplement.

poached egg with vegetables and tomatoes on blue plate

Other helpful nutrients

Calcium & Vitamin D – Build strong bones and teeth.
Iodine – Supports thyroid health.
Vitamin B12 – Especially important if you eat a plant-based diet.

When to Start Taking Prenatals

The best time to start is before you’re pregnant—as soon as you begin trying for a baby. But if you’re already expecting, it’s never too late to start! Every added day of support helps both you and your baby thrive.

Tips for Taking Prenatals

Take with food to reduce nausea.

If your prenatal makes you sick, ask your provider about alternatives like chewables or gummies.

Stay hydrated—vitamins absorb better when your body has enough water.

Be sure to eat well rounded, colorful meals throughout pregnancy in addition to prenatal vitamins!

Caring for the Whole You

Prenatal vitamins are just one part of the story. At One Thousand Waters, I walk alongside mothers in Wichita and beyond with heart-centered support—whether that’s stretching, breath work, or guiding you through your pregnancy journey with peace.

Ready for more gentle guidance? Let’s connect. Book your consultation here