Best Prenatal Vitamins For PCOS (from a dietitian)

Prenatal vitamins can be a valuable tool to boost fertility, have a healthy pregnancy, and ultimately have a healthy baby. But which are the best prenatal vitamins for PCOS? 

As a registered dietitian who lives with PCOS, I’m going to dive into why prenatals are important, which nutrients you’ll want to look for, and I’ll give you a few name brands of prenatal vitamins for PCOS that I frequently recommend to my clients.  

Are Prenatal Vitamins Good For PCOS? 

Prenatal vitamins are a multivitamin designed for women who are pregnant or are trying to conceive. They provide higher levels of certain nutrients that are beneficial for a healthy pregnancy. 

If you are already pregnant, prenatal supplements are absolutely a good idea, whether you have PCOS or not. 

When Should You Start Taking Prenatal Vitamins? 

Since it takes about 90 days for an egg to fully mature before ovulation, it’s a good idea to take prenatal vitamins for 3 to 6 months prior to when you’re planning to conceive. 

Prenatals can help to boost your nutritional status and improve egg quality, which will ultimately increase pregnancy rates and live births. 

Important Nutrients For Pregnancy

When you’re trying to conceive or are already pregnant, there are certain nutrients that are important to prioritize. These nutrients can prevent birth defects and certain pregnancy complications, while ensuring proper fetal growth and development. 

The nutrients that I recommend focusing on are:

Let’s explore these nutrients a little more in depth.  

Omega 3 Fatty Acids

Omega 3 fatty acids are emerging in more recent years as a vital component for a healthy pregnancy. They’re particularly important for fetal brain and eye development (1). 

There are three main types of omega 3 fatty acids: 

• ALA: found primarily in plant sources. Good sources include flaxseed, chia seeds, walnuts, and canola oil.

• DHA and EPA: found primarily in fish and seafood. Good sources during pregnancy include salmon, sardines, herring, trout, or fish oil supplements.

DHA and EPA are the most biologically active and have been shown to improve childhood development when the mother consumes enough of these types of omega 3’s (2). Our bodies can convert ALA into DHA and EPA, however, it doesn’t do this very effectively so consuming enough DHA and EPA through food or supplements is necessary. 

The recommended amount of DHA during pregnancy is at least 200 to 300 mg of DHA per day. 

Folate or Folic Acid

Folic acid or folate are arguably two of the most common nutrients we hear discussed when it comes to pregnancy. It’s a crucial nutrient to prevent neural tube defects such as spina bifida in early pregnancy.

Folate is also known as vitamin B9. It’s naturally occurring in a wide variety of food sources such as spinach, black eyed peas, asparagus, Brussels sprouts, and rice. 

Folic acid is the synthetic form of folate. It’s frequently used in prenatal vitamins or added to certain foods such as fortified cereals. 

It’s recommended to take 400 micrograms of folic acid or folate supplementation for at least one month prior to pregnancy (3).

Iron

Pregnant women have higher iron requirements. Iron is necessary for creating more blood and delivering oxygen to the fetus. If you’re not consuming enough iron from food or your daily supplements, you can develop iron deficiency anemia. 

Foods that are good sources of iron include oysters, beef liver, sardines, beef, chicken, beans, lentils, oats, chickpeas, tofu, spinach, cashews, and potatoes.  

The recommended intake during pregnancy is 27 mg of iron per day. 

Vitamin D 

Vitamin D is another key nutrient during pregnancy. It contributes to fetal bone and teeth formation, as well as normal cell growth and development.

The current recommendations for vitamin D in pregnancy is 600 IU daily. Food sources of vitamin D include egg yolks, salmon, trout, mushrooms, and fortified dairy. It’s often difficult to get enough vitamin D from food sources alone so many women do require vitamin D supplementation.

Coincidentally, vitamin D deficiency is particularly common in PCOS, so those with PCOS may need higher amounts of vitamin D each day (4). There isn’t an established recommendation for vitamin D for those with PCOS, but serum levels over 30 ng/mL are associated with better pregnancy outcomes (5). Talk to your healthcare provider about having your vitamin D levels checked.   

Choline

Choline is another nutrient that has more recently come into focus as one of the key nutrients for pregnancy. It is essential for fetal brain development and the prevention of birth defects. 

The recommended amount of choline for pregnancy is 450 mg of choline per day. Good sources of choline include beef liver, eggs, beef, soybeans, chicken breast, and cod.

Calcium

Calcium needs are higher during pregnancy, going from 1000 mg to 1300 mg daily. This mineral plays an important role in bone and teeth formation, along with the development of heart, muscles, and nerves. 

Food sources of calcium include fortified dairy products, fortified plant milks and juices, sardines, tofu, spinach, and kale. 

*important nutrients for PCOS prenatals canva*

The Best Prenatal Vitamin Brands For PCOS 

Now that we’ve talked about key nutrients that should be prioritized for pregnancy and even preconception, how do you choose a prenatal vitamin for PCOS?! Don’t worry, I’ve got you covered! 

It’s important to consider your unique nutritional needs when you’re choosing a prenatal. For example, if you’re someone who consumes fatty fish regularly, maybe a prenatal with a higher amount of DHA isn’t your priority. If you’re someone who is primarily plant-based, maybe you want to be extra cognizant of how much iron or choline is in your prenatal. 

Here are a few of my favorite prenatal vitamins for PCOS: 

Theranatal Complete Prenatal Vitamin

• Pros: only 3 capsules daily; 250 mg of choline (56% daily needs); 3000 IU vitamin D; 27 mg iron (100% daily needs); contains 300mg DHA (150% daily needs); methylated folate and vitamin B12. 

• Cons: only 140 mg calcium (10% daily needs). 

This high quality prenatal is made by the brand Theralogix, who also manufactures the popular inositol supplement Ovasitol. It provides adequate amounts of iron, vitamin D, and the omega-3 DHA, along with a good amount of choline. 

If you choose this prenatal vitamin, you can get the best price through their website using this link or entering PRC: 202702 to save 15%. Those in Canada can use code ALYSSA to save on the Theralogix.ca website.

FullWell Women’s Prenatal Multivitamin

• Pros: 300 mg of choline (67% daily needs); 400 mg calcium (30% daily needs); methylated folate & vitamin B12; 4000 IU vitamin D.

• Cons: serving size is 8 capsules; no iron, DHA, EPA.

The FullWell prenatal multivitamin has a significantly higher dose of calcium, choline, and vitamin D than you’ll find in most prenatal vitamins. The serving size requires you to take 8 capsules daily though. It doesn’t provide any iron, DHA, or EPA. 

If you need to supplement with additional DHA and EPA, I recommend this omega 3 fatty acid supplement. 

If you need to supplement with additional iron, I recommend this iron supplement. 

Nature Made Prenatals

• Pros: affordable option; 27mg iron (100% daily needs); 200mg DHA (100% daily needs).

• Cons: low levels of vitamin D and calcium; no choline; folic acid may be more difficult for some people to convert to usable form.

Nature Made Prenatals offer a solid option at an affordable price point. It contains no choline and very low levels of calcium and vitamin D, which may be an issue for some people with PCOS. Additionally, it doesn’t use a methylated form of folate, which may be more difficult to utilize for some people. 

Smarty Pants Prenatal Gummies (Sugar-Free)

• Pros: 3 grams of fiber; easy to absorb methylated forms of folate and vitamin B12; 1200 IU of vitamin D; good option for those with morning sickness or who are struggling to take pills.

• Cons: extremely low amounts of choline and zinc; no DHA, EPA, iron, or calcium.

These gummy prenatal vitamins are not my first recommendation for a prenatal or preconception supplement. In certain situations, such as those struggling to take pills due to nausea or hyperemesis, it’s a good option though. 

It contains quality ingredients but there are lower amounts of most nutrients in these prenatal gummies. Additionally, there’s no iron, DHA, or EPA. I usually recommend using these only during periods of extreme nausea. Usually by the second trimester, nausea has subsided for most people and they can switch to a more complete prenatal vitamin for the remainder of their pregnancy journey.   

PCOS Prenatal Vitamins FAQs 

Can You Take Prenatal Vitamins To Help With PCOS Symptoms?

Depending upon your symptoms and what your current dietary intake looks like, prenatal vitamins may be helpful for preventing some nutrient deficiencies. But for some people, it may not be necessary and may be a waste of money. 

You may be better off identifying which specific PCOS symptoms you’re struggling with and choosing individual supplements that can improve them.

Some of my favorite PCOS supplements that I often recommend to my clients are fish oil, magnesium, zinc, vitamin D, berberine, or an inositol supplement. 

To learn what’s driving your PCOS symptoms, be sure to take the PCOS Root Cause Quiz!

Will Prenatal Vitamins Help Me Get Pregnant With PCOS? 

Prenatal vitamins likely won’t magically get you pregnant. Although, they will provide essential nutrients that can optimize your body and get it ready for a healthy pregnancy.

If your menstrual cycle is irregular though, you may not be ovulating consistently, which plays a crucial role in your fertility journey.

Don’t miss this article: How To Get Pregnant with PCOS.

Will Prenatal Vitamins Prevent Me From Developing Gestational Diabetes?

Probably not, unfortunately. The hormones that are produced during pregnancy can decrease your insulin sensitivity. This means that it’s more difficult for your body to manage your blood sugar levels with the insulin you’re able to make. 

Given the high prevalence of insulin resistance with PCOS, women with PCOS are unfortunately at a higher risk of developing gestational diabetes. Some research has shown that myo-inositol supplementation may be effective in preventing gestational diabetes in women with PCOS (6).

Key Takeaways

Taking prenatal vitamins is important for pregnant people and for those trying to conceive. They should supplement a healthy diet though, not replace it.

Prenatal vitamins provide essential vitamins that support fetal growth and development. They’re also important to reduce pregnancy complications and birth defects, especially of the brain and spinal cord. 

Key nutrients that are important for pregnancy and prenatal supplements include folic acid or folate, iron, calcium, vitamin B12, omega 3 fatty acids, choline, iodine, and vitamin D. 

Choosing the best prenatal supplement for you will depend on your individual needs. For most people with PCOS, this is my top recommended prenatal supplement. Other prenatals that I like are outlined in the section above. 

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How To Get Pregnant with PCOS

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Disclaimer: this is for informational purposes only. It does not substitute for or replace medical advice. It is not intended to treat any medical conditions including polycystic ovary syndrome (PCOS) or any other medical condition. Always consult with your healthcare provider before starting any new dietary supplements.