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If you’re in your first trimester, you and your baby’s nutrient needs are likely top of mind. Taking a high-quality prenatal vitamin is a sure-fire way to keep your mind at ease. But you’re not alone if swallowing pills has never been your strong suit or if ingesting anything that isn’t ice water sounds horrific now that pregnancy nausea has set in (this can be especially difficult if you have severe morning sickness, a.k.a., hyperemesis gravidarum). If this is you, don’t stress: gummy supplements might be the solution. Read on to discover if gummy prenatal vitamins are effective and if they can truly replace capsules.
How are gummy prenatal vitamins different from pills?
A high-quality prenatal capsule will always be the gold standard when it comes to getting all the nutrients you and your baby need to thrive. The main reason is that it’s easier to formulate capsules with multiple nutrients at therapeutic doses. It is possible to get everything you need at the right dose in a gummy—it’s just harder to formulate in a way that also makes the gummy tasty.
Why would you opt for a gummy prenatal vitamin instead of a capsule?
At the end of the (nauseous) day, the best type of prenatal vitamin is the one you’ll take and, importantly, keep down. A prenatal vitamin capsule is not the best option for you if you keep throwing it up. This is where a research-backed gummy prenatal vitamin can come to the rescue.
What are the pros of taking gummy prenatal vitamins?
We’ve already mentioned the main reason why you might opt for a gummy prenatal vitamin over a capsule (you’ll actually keep it down), but there are other reasons why gummy prenatal supplements might be the best option for you.
They (often) taste better
Think of gummy prenatals as having a few pieces of candy that are actually good for you. What’s not to love about a chewy treat that works for you and baby? Prenatal gummies are often formulated with pregnancy nausea in mind, especially in the first trimester—meaning they include the essentials for early pregnancy while also considering your sensitive stomach.
When a habit is enjoyable, you’re more likely to stick with it
One major benefit to gummy prenatal vitamins is that you may look forward to taking your prenatal—no forgotten days here when your daily sweet fix can also provide the essential nutrients needed in pregnancy. Consistent dosing of these key nutrients during pregnancy is essential, so compliance is key!
They’re just as bioavailable—and maybe more so!
The nutrient bioavailability (how much of the nutrient our body absorbs) of gummy prenatal vitamins is the same when compared to capsules. Some studies show even greater bioavailability of nutrients like Vitamin D and Folate when consumed in gummy form. Though the sample sizes of these studies are small, it’s reassuring for individuals looking for an alternative option to capsules.
What are the cons of taking gummy prenatal vitamins?
Because taste and avoiding nausea are important in gummy prenatal vitamins, some ingredients are harder to include in the formula, even though they are important to get during pregnancy. The main culprit: Iron.
Research shows that avoiding Iron-containing prenatal vitamins is an effective way to improve nausea and vomiting during the first trimester if you’re experiencing morning sickness.
But even though Iron can make morning sickness worse, pregnancy increases the demand for it as blood volume expands to help fetal growth and development. Having your Iron levels in the optimal range is important for both you and your baby, given its role in fetal development and maternal health outcomes. Consider getting bloodwork that includes a full Iron panel tested 3 months before trying to conceive so you can bump up those levels through supplementation before pregnancy nausea arrives. If that’s not possible, don’t worry. Your doctors can help you monitor your Iron levels and recommend an easily digestible supplement (either in your prenatal capsule or as a stand-alone add-on to your gummy prenatal vitamin). Another option? Find a prenatal that has extra Vitamin B6. It’s the main ingredient in morning sickness meds and a powerhouse at keeping nausea and vomiting at bay.
What to consider when looking for the best gummy prenatal vitamin
One of the most important nutrients for your baby in the first trimester (often when nausea is at its peak and a capsule is difficult to stay down) is Folic Acid (naturally known as Folate). The CDC recommends pregnant individuals take at least 400 mcg of Folic Acid while trying to conceive and throughout pregnancy. Check that your favorite gummy prenatal vitamin contains the essential amount.
Other important nutrients to consider are Calcium and Vitamin D for baby’s skeletal development and maternal health, Iodine for baby’s brain development, and Vitamin B12 for baby's (and your own!) red blood cells. Bonus points if your prenatal gummy has brain-boosting ingredients like DHA and Choline!
