It would seem that doctors do not agree on whether or not you should take a prenatal vitamin if you have a balanced diet, and are not classed as having a risky pregnancy.
The most important supplement that just about everyone agrees should be taken is folic acid; at least 400 micrograms (mcg) of it, in addition to what you already get from food.
The bottom line is that your body will never absorb as much nutrition from man-made suppliments as it will from nature-made food.
Here are the recommended daily amounts of what’s regarded as the most important nutritients for a pregnant woman:
Calcium (1,000mg)
Where to get it:
Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals
Folate (folic acid is the synthetic form, available in supplements)(600mcg)
Where to get it: Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus
Iron (27mg)
Where to get it:
Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains
Protein (70g)
Where to get it:
Meat, poultry, seafood, dairy foods, beans and legumes, nuts
Vitamin C (85mg)
Fights viruses, absorbs iron, and helps supportive tissue in the mother, and nurtures oxygen distribution, immune system, and teeth formation in the baby.
Sources: Melon, citrus, berries, carrots, peas, tomatoes, bell peppers, dark leafy greens, broccoli, Brussel sprouts
Omega-3 Fatty Acids (aka DHA) (200-300mg)
Where to get it:
Salmon, walnuts, flaxseed, leafy-green vegetables.
Vitamin A (770mcg) is important to support forming of the placenta in the mother and facilitates lactation after birth; and it serves as infection protection in the baby, along with nurishing overall growth, eyes, hair, skin and mucous membranes.
Sources: Milk, butter, eggs, liver, fish, green fruit and vegetables.
***Unlike vitamin A from animal products, which has been known to cause birth defects when taken in high doses before conception or during pregnancy, beta-carotene is not considered to be toxic in high doses.
Vitamin B supports the metabolism of fats, sugar, and protein in the mother, and nerve function, heart and palate development in the baby.
Sources: Green leafy vegetables, nuts, whole grains, seeds.
Daily Recommendations:
Thiamin (B1) 1.4 milligrams
Riboflavin (B2) 1.4 milligrams
Niacin (B3) 18 milligrams
B6 1.9 milligrams
B12 2.6 micrograms
Vitamin D (5mcg)
Mother: Teeth, calcium and phosphorus absorption
Baby: Hardens bones, skull development
Sources: Fish, organic meats, eggs, sunlight on the skin.
Vitamin E (15mg)
Mother: Healing post birth, fights stretch marks and anemia
Baby: Blood cell formation, heart, fights jaundice
Sources: Wheat germ, nuts, avocado, green leafy vegetables, eggs
Vitamin K (90mcg)
Mother: Good blood clotting
Baby: Protects against hemorrhage
Sources: Cauliflower, eggs, green leafy vegetables
Vitamin F
Mother: Absorption of vitamins, promotes healthy skin
Baby: Kidney and brain development, growth, hormones
Sources: Fatty fish, nuts, green leafy vegetables
Calcium (1000mg)
Mother: Healthy bones and teeth, nerves/muscles
Baby: Healthy bone and teeth formation
Sources: Cheese, milk, shellfish, Brazil nuts, green vegetables
Iron (27mg unless anemic, in which case 60-120mg)
Mother: RBC, respiratory functions, fights fatigue
Baby: Blood cells and bone growth
Sources: Parsley, eggs, meat, almonds, apricots, vegetables
Magnesium (350 mg)
Mother: Energy, muscles, labor contractions
Baby: Heart development, nervous and skeletal systems
Sources: Cashew/brazil nuts, whole grains, seafood
Potassium
Mother: Fluid balance, regulation of acidity
Baby: Fluid balance, regulation of acidity
Sources: Lean meats, dried fruits, vegetables, sunflower seeds
Folic Acid (600mcg)
Mother: DNA and RNA synthesis, RBC, bone marrow, antibodies
Baby: Bone marrow, spine formation, cell division
Sources: Dark leafy vegetables, nuts, seeds, milk
Calories
Provide energy for tissue building and increased metabolic requirements
Daily Recommendations: 2,200 ( 1st trimester) 2,500 2nd and 3rd trimesters
Water
Carry nutrients to cells and carry waste products away, Provide fluid for increased blood, tissue and amniotic fluid volume, Help regulate body temperature, Aid digestion
Daily Recommendations: 8+ cups
Protein (60g)
Builds and repairs tissues, Helps build blood, amniotic fluid, and placenta, Helps form antibodies
Fatty Acids
Mother: Stabilizes mood, helps with memory
Baby: To promote fetal visual and neural development
Sources: Nordic Naturals ProDHA – 2 capsules/day