One of the first things I realized after finding out I was pregnant was that suddenly… food felt complicated.
You’re growing an entire human from scratch, and overnight there are suddenly so many recommendations and opinions about what you should and shouldn’t eat. Add in social media, Google searches at 2 AM, and endless prenatal vitamin options, and it starts feeling overwhelming fast.
Even with my medical background, I found myself spending hours reading studies, comparing ingredients, and trying to figure out what actually mattered.
So I put together the guide I wish I’d had.
In this post, I’ll share:
✨ The prenatal vitamins and supplements I personally chose
✨ The biggest pregnancy nutrition “don’ts”
✨ A few simple things I tried to prioritize instead
Because honestly? Pregnancy is hard enough without stressing over every single bite of food.
If There’s One Thing You Do…
If you’re trying to conceive or could become pregnant, make sure you’re getting enough folic acid (or folate).
The general recommendation is around 400–800 mcg daily, ideally starting before pregnancy whenever possible. Adequate folate intake has been shown to significantly reduce the risk of neural tube defects during early fetal development.
Most quality women’s multivitamins and prenatal vitamins already contain this amount. Some women also choose methylfolate, particularly if they know they carry an MTHFR variant that may reduce the body’s ability to convert synthetic folic acid into its active form, but that’s a conversation worth having with your healthcare provider.
What I Was Taking Before Pregnancy
For a few years before getting pregnant, I had been taking Garden of Life Organics Women’s Gummies as my daily multivitamin.
During medical school, I learned more about the importance of folic acid for any woman of child-bearing years, so I added an additional folic acid supplement.
I was also taking:
- Vitamin D
- Omega-3s
- A daily probiotic
Nothing particularly fancy—just what I felt were my nutrition essentials.
The Prenatal Rabbit Hole
Once I found out I was pregnant, I did what every slightly anxious medical student would probably do…
I went down the prenatal vitamin rabbit hole.
I compared ingredient lists, read reviews, looked into third-party testing, researched nutrient forms, and probably spent far too much time trying to optimize something that honestly didn’t need to be perfect.
While I was studying for my Level 2 board exam, I initially chose Baby & Me 2 Prenatal because I wanted something simple, gentle on the stomach, and made with real-food ingredients.
After my exam was over (and I had free rein to research supplements), I eventually switched to:
Garden of Life Vitamin Code Raw Prenatal
Both are excellent options if you prefer whole-food ingredients and highly bioavailable nutrients.
Many women say Baby & Me is especially gentle on the stomach. Was that the reason I escaped morning sickness during the first trimester? Honestly, I have no idea—but I’m certainly not complaining.
I also switched from a traditional fish oil to an algae-based DHA supplement because I liked avoiding the extra concern about mercury exposure while still getting those important omega-3s.
Could I have chosen one of a dozen other great prenatals? Absolutely.
At the end of the day, the “best” prenatal is often simply the one you’ll take consistently.
The Pregnancy Nutrition Basics
There are a lot of rules once you’re pregnant, but these are the big ones most providers agree on:
- Avoid alcohol and recreational drugs.
- Review all medications and supplements with your doctor as soon as possible.
- Skip raw meats, raw eggs, and sushi.
- Choose low-mercury seafood options.
- Avoid deli meats, or heat them thoroughly before eating.
- Stick with pasteurized dairy products and juices.
- Wash fruits and vegetables thoroughly.
- Be cautious with herbal teas and supplements.
- Keep caffeine under about 200 mg per day.
Honestly, seeing all of these listed out at once can feel a little intimidating.
My husband even took a nine-month sushi hiatus with me in solidarity. (I didn’t ask him to, but I appreciated the company.)
The goal isn’t perfection—it’s simply reducing avoidable risks while still enjoying your pregnancy.
What I Tried to Prioritize Instead
Instead of focusing only on what I couldn’t have, I found it much more helpful to focus on what I could add.
Protein
Your body is building an entire new person while simultaneously increasing your own blood volume and supporting a growing placenta. Protein matters.
Fruits and Vegetables
They’re full of fiber, folate, antioxidants, and countless micronutrients that support both mom and baby.
In early pregnancy, I was actually so worried about raw fruits and vegetables that I stopped eating them for a couple weeks. Crazy, right? Probably the exact opposite of what my body needed.
So don’t overthink it. Give them a good wash (I liked using a baking soda or vinegar soak) and enjoy them.
Healthy Fats
Avocados, olive oil, nuts, seeds, and low-mercury fish all became staples for me.
DHA
DHA is especially important for fetal brain and eye development, which is one reason I continued supplementing with an algae-based DHA throughout pregnancy.
Hydration
Not glamorous advice, but pregnancy gave me a whole new appreciation for staying hydrated.
Maybe that means treating yourself to a new tumbler or adding lemon or cucumber slices to your water. Whatever helps you drink more of it.
Grace
Especially during the first trimester.
Some days all I could stomach were crackers and berries.
Some days vegetables sounded absolutely disgusting.
And that’s okay.
Sometimes the best food is simply the food you can actually keep down.
Nutrients I Paid Extra Attention To
While folic acid gets most of the attention, there were a few other nutrients I looked for when choosing my prenatal:
- Folate
- Choline
- Iodine
- Vitamin D
- Magnesium
- DHA (Omega-3s)
Not every prenatal contains ideal amounts of all of these, and everyone’s needs are a little different.
Rather than trying to create the perfect supplement stack, I focused on finding a quality prenatal vitamin and then deciding where additional supplementation might make sense for me. That’s definitely a conversation worth having with your healthcare provider.
Prenatals I Seriously Considered
Garden of Life Vitamin Code Raw Prenatal
The one I ultimately chose.
MegaFood Baby & Me 2
The one I used during weeks 11–16.
Thorne Basic Prenatal
Another excellent option that uses methylfolate.
FullWell Prenatal
One of the most comprehensive formulas available.
Ritual Prenatal
Honestly? Their vitamins just look really cool. But they’re also a great minimalist option that includes DHA.
Nature Made Prenatal + DHA
Affordable, accessible, and widely available.
There are plenty of excellent options out there, and honestly, consistency matters more than finding the mythical “perfect” prenatal.
My Biggest Takeaway
If I could go back and tell newly pregnant me one thing, it would be this:
Don’t let nutrition anxiety stop you from eating healthy foods you love (cough cough… berries and salads), or steal the joy of pregnancy.
Take a quality prenatal. And remember—you are not married to it. You can always switch if your research, your body, or your budget leads you somewhere else.
Wash your produce. Don’t stop eating it altogether!
Avoid the obvious risks.
Talk with your doctor about medications and supplements. Please. And do it as soon as possible.
Eat real food when you can.
And remember that you do not have to be perfect to grow a healthy baby.
You’re already doing better than you think.
Have grace for yourself, mama. 🤍
Every pregnancy journey looks a little different, and so does every prenatal routine.
If you’ve found a vitamin you love or have a favorite healthy pregnancy snack, I’d love for you to share it in the comments. Your experience might help another mama who’s just getting started.