Can I Take Prenatal Vitamins If I’m Not Pregnant (or Trying to Conceive)?

Don’t let the name mislead you–there are many reasons why taking a prenatal vitamin can be beneficial during your reproductive years, even if you aren’t pregnant (or trying to become pregnant). With so many vitamins and supplements available, this multivitamin (that packs a little extra punch) may be the solution to complementing and maintaining overall wellness and preparing for the unexpected.

Here are 4 reasons to take a prenatal vitamin even if you’re not pregnant or trying to conceive.

1. Take a prenatal vitamin if you’re on the pill

Oral contraceptives (AKA the pill), though an accessible and effective method for preventing pregnancy do have side effects. One of these is a heightened risk of nutrient deficiencies in part because of the synthetic estrogen present in birth control pills. This can affect your levels of Magnesium, Zinc, Selenium, Folate, and many of the B Vitamins. Supplementing with a prenatal vitamin that contains these vitamins and minerals—alongside a nutrient-rich diet—can help prevent any depletions associated with the pill. 

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2. Take a prenatal vitamin if you menstruate

Females, particularly in their menstruating years, have a greater need for nutrients like Iron, Magnesium, and Vitamin D, due to the physiological and hormonal demands required for menstruation. This is where a high-quality prenatal vitamin can help fill those nutrient gaps. 

Iron

Iron deficiency impacts approximately 16% of premenopausal women., and can present as heavy menstrual bleeding, low thyroid function (hypothyroidism), hair loss, fatigue, and shortness of breath. While a diet full of Iron-rich foods (like red meat and legumes) can help, taking an Iron-containing supplement, like a prenatal, that also includes ingredients (like Vitamin C) that help Iron absorption can improve levels more efficiently. 

Magnesium

Magnesium is a mineral found in dark leafy greens and whole grains that can improve blood sugar balance, bowel function, menstrual pain, deep sleep, and even treat and prevent headaches. Unfortunately, even with a Magnesium-rich diet, many are still deficient thanks to medication use, sweating, caffeine consumption, and stress. Taking a prenatal vitamin that has an absorbable form of Magnesium (like Magnesium Bisglycinate) can make sure you’re getting what you need from this magic mineral every day.

Vitamin D

Up to 50% of us are deficient in Vitamin D, which can affect everything from bone health to PCOS management to painful periods. This vitamin works best when taken alongside Magnesium, Calcium, and Vitamin K, often found in high-quality prenatal vitamins. 

3. Take a prenatal vitamin if you’re feeling stressed

Your adrenal glands produce cortisol, adrenaline, and norepinephrine to help you get through the occasional flight-or-fight response (that’s stress). But what happens when stress becomes chronic? These tiny organs work overtime—and they rely heavily on B Vitamins, Vitamin C, and Magnesium to get them through the shift. Since none of these vitamins are stored for long periods in the body, getting enough of them, regularly, becomes essential to prevent you from burning out. Taking a daily prenatal vitamin with these important vitamins and minerals, ensures your adrenal glands can work effectively. 

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4. Take a prenatal vitamin if you could become pregnant

Up to 50% of pregnancies in North America are unplanned, which is why the CDC and Health Canada both recommend taking daily Folic Acid to prevent neural tube defects if you could become pregnant. One of the easiest ways to get enough Folic Acid is to take a daily prenatal vitamin.

What to look for when purchasing a prenatal vitamin: 

It might be tempting to visit your nearest drugstore and grab the first option that you see, it’s worth looking into the quality and the ingredients, to ensure you’re getting the most out of your prenatal-meets-multivitamin.

1. Check the ingredients list.

Decide against prenatal vitamins that contain dyes, artificial sweeteners, and fillers like talc and corn starch. These ingredients offer no benefit, and we know very little about the long-term effects on the fetus. 

2. Look for third-party testing proof.

Third-party testing involves an independent organization that reviews products to ensure specific quality standards are met (think: heavy metal contaminants, yeast, mold, bacteria, and more). This means you don’t just have to take a brand’s word on whether their product is good—you can count on the third-party test to ease your mind. 

3. Consider the vitamin quality and forms. 

What forms of vitamins the manufacturer is using can be important. For example: Magnesium Bisglycinate provides better absorption than Magnesium Oxide.

If you’re still unsure whether a prenatal vitamin would be a good choice for you, consider consulting with a naturopathic doctor who can assess and determine your risk for nutrient deficiencies that a prenatal vitamin may be able to fulfill.