With rows of bottles lining every pharmacy shelf and dozens more options online, choosing a prenatal can feel overwhelming fast. Some labels highlight Folate. Others focus on DHA. A few skip key nutrients altogether. When you're trying to conceive or already pregnant, the stakes feel high. Here are the nutrients that matter most, the forms to look for, and the questions worth asking before you buy.

Your Iron needs increase during pregnancy to support growing blood volume. The form matters: chelated Iron like ferrous bisglycinate is gentler on the stomach than ferrous sulfate, which is a common cause of nausea and constipation. If your prenatal puts Iron in a separate capsule (like the Bird&Be capsule packs), you can temporarily set it aside on days when your stomach isn't cooperating.

DHA (an omega-3 fatty acid) supports fetal brain and eye development. Aim for at least 200 to 300 mg when trying to conceive or pregnant. We use algae-sourced DHA: it works the same as fish-sourced DHA and avoids mercury concerns entirely (bonus: it’s vegan!). 

Choline is critical for brain development, but many prenatals leave it out or include only trace amounts. The recommended daily intake during pregnancy is 450 mg. Our formula includes 150 mg of Choline, giving you a solid foundation. You can cover the rest through dietary sources like eggs, liver, or legumes.

Vitamin D may play a role in immune function during pregnancy, and research suggests it could also support implantation and healthy pregnancy outcomes. Some studies have linked low Vitamin D levels to a higher risk of complications like preeclampsia and gestational diabetes. Most people don't get enough from sunlight alone, especially in northern climates, making supplementation a practical choice. 

Knowing what to look for in a prenatal vitamin goes beyond the ingredient list. A few things to check that aren't always obvious.

Supplements aren't regulated the same way prescription medications are. Third-party certifications like Clean Label Project confirm that what's on the label matches what's in the product, and that the product has been screened for contaminants like heavy metals and pesticides. The Female Fertility Power Prenatal Pack and other Bird&Be supplements are Clean Label Project Certified and third-party tested throughout the formulation and production process. Learn more about our testing here.

Not all nutrient forms are absorbed equally. When reviewing labels, look for chelated minerals (like ferrous bisglycinate for Iron), and methylated B vitamins. These forms can make a meaningful difference in how much your body actually uses.

If your prenatal fits everything into 1 capsule, it likely means lower doses of key nutrients. Delivering clinically relevant amounts of Folate, Choline, DHA, Iron, and other essentials takes more room than a single capsule allows. That's why it's worth checking the actual doses on the label, not just the ingredient list. The Complete Prenatal Pack is formulated to deliver each nutrient at the doses that research supports. 

Your ideal prenatal also depends on where you are in your journey. A person preparing to conceive has different priorities than someone in their second trimester or postpartum.

For people trying to conceive, a fertility-focused prenatal with antioxidants like CoQ10 and NAC can offer additional support for egg health, embryo implantation, and cycle regulation. The Female Fertility Power Prenatal Pack includes 200 mg of CoQ10, NAC, L-Carnitine, and Vitamin E alongside all the essential prenatal nutrients. (And you can opt for the CoQ10 boost to reach the 600 mg amount of the antioxidant that research shows has the most benefit for those with fertility concerns.)

If nausea is making taking your prenatal difficult, the Gentle Prenatal Pack uses a 3-capsule daily packet designed to be easier on the stomach—it has a higher dose of B6 (the main ingredient in morning sickness meds) to help. For those who prefer a gummy format, Gentle Prenatal Gummies are vegan and Iron-free (keep in mind they don't include DHA, so you may want to supplement separately).

A few signs that a prenatal might not be the right fit.

Vague ingredient lists that say "Folate" without specifying the form or amount. Labels that claim a single capsule delivers everything, which often means underdosed nutrients. Products that skip Choline, Iodine, or Vitamin D entirely. And vague labeling that hides individual ingredient amounts behind a blended total.

Once you know what to look for in a prenatal vitamin, the decision gets much simpler: the right nutrients, the right forms, and a dose you'll actually stick with. If the options still feel overwhelming, take the quiz to get matched with a recommendation based on your stage, needs, and preferences.