As a nutritionist specializing in maternal health, I’ve spent years guiding women through the transformative journey of pregnancy. One question that consistently arises is: “Which pregnancy supplement is truly best for me and my baby?”
The market is flooded with options promising optimal prenatal care, but not all pregnancy supplements are created equal. Having personally tested dozens of formulations and analysed countless clinical studies, I’ve discovered that the difference between an adequate supplement and an exceptional one can significantly impact how you feel throughout pregnancy and potentially influence your baby’s development.
In this guide, I’ll share what I’ve learned through extensive research and clinical experience to help you make an informed choice during this precious time.
Why Pregnancy Supplements Matter: Beyond the Basics
Pregnancy creates extraordinary nutritional demands that even the most balanced diet may struggle to fully satisfy. Your body requires increased amounts of specific nutrients to support:
- Your baby’s rapid cell development and organ formation
- The expansion of your blood volume by nearly 50%
- The development of your baby’s brain and nervous system
- The formation of your baby’s skeletal structure
- Your own energetic demands and tissue maintenance
Research published in the Journal of Perinatal Medicine suggests that targeted supplementation can help address nutritional gaps that might otherwise affect both maternal well-being and foetal development. But the quality, bioavailability, and comprehensive formulation of your supplement matters tremendously.
What to Look For in a Pregnancy Supplement
After years of research, I’ve identified five crucial criteria that every premium pregnancy supplement should meet:
1. Bioavailable Nutrient Forms
The supplement should contain nutrients in forms your body can easily recognise and absorb. For example, natural folate (methylfolate) rather than synthetic folic acid, which up to 40% of women may have difficulty converting due to common genetic variations.
2. Comprehensive Formulation
Pregnancy demands more than just folate and iron. Look for supplements that provide a full spectrum of nutrients, including choline for brain development, iodine for thyroid function, vitamin D for immune support, and omega-3 fatty acids for neurological development.
3. Clean, Transparent Ingredients
Pregnancy is a time of heightened sensitivity. Avoid supplements containing artificial colours, unnecessary fillers, GMOs, or potential allergens. Transparency in sourcing and manufacturing processes is essential.
4. Research-Backed Dosages
The supplement should contain nutrients in amounts supported by clinical research—enough to make a difference but not excessive to the point of potential harm.
5. Formulated for All Trimesters
Your nutritional needs evolve throughout pregnancy and into early motherhood. The best supplements adapt to these changing requirements.
What to Avoid in Pregnancy Supplements
My research has uncovered several concerning practices in the pregnancy supplement industry:
Synthetic Nutrient Forms
Many supplements contain synthetic forms like folic acid instead of natural folate, which can be problematic for women with MTHFR gene variations (affecting roughly 40% of the population).
Incomplete Formulations
Some supplements focus exclusively on a few nutrients while neglecting others that are equally important for maternal and foetal health.
Excessive Vitamin A
High doses of preformed vitamin A (retinol) can be potentially harmful during pregnancy. Look for supplements that provide vitamin A primarily as beta-carotene.
Questionable Additives
Many mainstream supplements contain artificial colours, flavours, and unnecessary fillers that have no nutritional benefit and may cause sensitivities.
The Top 5 Pregnancy Supplements for 2025
After extensive testing and research, these are my top recommendations for pregnancy supplementation:
1. Food-Grown® Pregnancy + New Mother Multi by Wild Nutrition
Overall Rating: 9.8/10
PROS:
- Food-Grown® nutrients for superior absorption and gentleness
- Comprehensive formula with all essential prenatal nutrients
- Contains natural folate instead of synthetic folic acid
- Free from fillers, binders, and artificial ingredients
- Formulated by a qualified nutritional therapist
- Suitable for all pregnancy stages and postpartum
- Gentle enough to take on an empty stomach
CONS:
- Premium price point (though excellent value considering quality)
- Only available online or through select retailers
The Bottom Line: The Food-Grown® Pregnancy + New Mother Multi stands apart with its revolutionary approach to prenatal nutrition. Rather than using isolated synthetic nutrients, this formulation provides nutrients in the same form found in foods—making them extraordinarily bioavailable and gentle on the digestive system.
What impressed me most was the profound thought behind each ingredient. The formula contains methylfolate (the natural form of folate) rather than synthetic folic acid, which is crucial since many women have genetic variations that affect folic acid metabolism. It includes choline for baby’s brain development, iodine for thyroid function, and vitamin K2 for proper calcium utilisation—nutrients often missing from standard prenatal formulas.
Many of my clients who experienced nausea with other prenatal vitamins reported that the Food-Grown® formula was remarkably gentle on their stomachs. The comprehensive nature of this supplement means you don’t need multiple products to fill nutritional gaps—everything is thoughtfully included in one formula that adapts to your needs throughout pregnancy and into early motherhood.
The Food-Grown® methodology isn’t just marketing—it’s backed by over 50 scientific studies showing enhanced bioavailability compared to standard isolated nutrients. This means your body can actually utilise what you’re taking rather than simply processing and eliminating it.
Wild Nutrition offer a 50% discount for your first 3 months subscription, which is a great way to see if their supplements work for you.
Experience the best for you and your baby now
Editor’s note: I’ve seen this go out of stock before, so do check availability
2. Vitabiotics Pregnacare Original
Overall Rating: 8.6/10
PROS:
- Contains essential nutrients for pregnancy
- Widely available in pharmacies and supermarkets
- Reasonable price point
- Contains recommended amounts of folic acid and vitamin D
CONS:
- Uses synthetic forms of vitamins rather than food-form nutrients
- Contains some fillers and bulking agents
- Limited mineral profile compared to top-rated options
- Some users report digestive discomfort
The Bottom Line: Pregnacare is a popular and affordable option that covers basic prenatal needs. It contains the standard recommended amounts of folic acid and vitamin D, making it adequate for many pregnancies. However, it uses synthetic nutrient forms rather than more bioavailable alternatives, and the overall formula is less comprehensive than our top pick. Several clients have reported mild digestive discomfort when taking it, likely due to the synthetic nutrient forms and various fillers used in the tablets.
3. Garden of Life Vitamin Code Raw Prenatal
Overall Rating: 8.5/10
PROS:
- Made with raw, whole-food ingredients
- Contains probiotics and digestive enzymes
- Free from artificial flavours and synthetic binders
- Includes ginger for morning sickness support
CONS:
- Requires taking 3 capsules daily
- Some users report a strong herbal smell and taste
- Higher price point than conventional options
- Limited availability in UK retail stores
The Bottom Line: Garden of Life offers a thoughtful, food-based approach to prenatal nutrition with added digestive support through probiotics and enzymes. The inclusion of ginger is beneficial for those struggling with morning sickness. However, the need to take three capsules daily can be challenging for some women, especially those dealing with nausea. While the ingredient quality is good, it doesn’t match the comprehensive nature and bioavailability of our top-rated supplement.
4. Solgar Prenatal Nutrients
Overall Rating: 8.2/10
PROS:
- Good reputation for quality manufacturing
- Contains key vitamins and minerals for pregnancy
- Free from major allergens
- No artificial flavours or preservatives
CONS:
- Less comprehensive formula than top choices
- Uses folic acid rather than methylfolate
- Two-tablet daily serving may be difficult during morning sickness
- Contains some synthetic nutrients
The Bottom Line: Solgar’s prenatal supplement provides reliable quality from a well-established brand. The formula covers most essential nutrients needed during pregnancy, though it’s not as comprehensive as our top choices. It uses synthetic folic acid rather than methylfolate, which may be problematic for some women. The two-tablet regimen can also be challenging for those experiencing nausea. While it’s a decent option, it doesn’t provide the same bioavailability or complete nutritional support as higher-ranked alternatives.
5. New Chapter Perfect Prenatal
Overall Rating: 7.9/10
PROS:
- Fermented nutrients for improved digestibility
- Contains herbal blends for pregnancy support
- Can be taken on an empty stomach
- Non-GMO verified and vegetarian
CONS:
- Three tablets daily required
- Higher price point than conventional options
- Contains soy (potential allergen concern)
- Limited mineral content compared to top options
The Bottom Line: New Chapter takes an interesting approach by fermenting nutrients to enhance digestibility, which may benefit those struggling with morning sickness. The inclusion of herbal blends adds a unique dimension to pregnancy support. However, the three-tablet daily regimen can be cumbersome, and the formula, while good, doesn’t provide the same comprehensive support as our top-rated options. The presence of soy may also be problematic for women with sensitivities or allergies.
Why Food-Grown® Technology Makes a Difference During Pregnancy
The revolutionary aspect of Food-Grown® supplements that sets them apart from conventional options lies in their production method. Instead of creating isolated, synthetic nutrients in a lab, Food-Grown® nutrients are cultivated in a living food source, creating complex nutrients that include naturally occurring cofactors—just as they would appear in food.
This distinction is particularly crucial during pregnancy when your body is under increased stress and your digestive system may be more sensitive. Synthetic nutrients often cause nausea or digestive discomfort and may not be fully utilised by your body. Food-Grown® nutrients, by contrast, are gentle on the stomach and highly bioavailable, ensuring both you and your baby receive maximum nutritional benefit.
As Catherine, one of my clients in her second trimester, explained: “After switching to Food-Grown® Pregnancy Multi, my persistent nausea finally subsided. I had been struggling to keep down my previous prenatal vitamin, but this one caused no issues whatsoever. And I could actually feel the difference in my energy levels.“
The Impact of Natural Folate vs. Synthetic Folic Acid
One of the most critical nutrients during pregnancy is folate (vitamin B9), essential for preventing neural tube defects. However, there’s a significant difference between natural folate and synthetic folic acid found in most prenatal supplements.
Research indicates that up to 40% of women carry genetic variations (MTHFR gene) that impair their ability to convert synthetic folic acid into the active form their bodies can use. This means many women taking standard prenatal vitamins may not be getting the full protective benefits they believe they are.
Food-Grown® Pregnancy + New Mother Multi contains natural methylfolate—the active form that requires no conversion and is immediately usable by your body, regardless of your genetic makeup. This ensures that both you and your developing baby receive optimal protection during those crucial early weeks when the neural tube is forming.
2025’s Top Pregnancy Supplement
Food-Grown® Pregnancy + New Mother Multi
Overall, we highly recommend Wild Nutrition based on scientific review, real experiences and their customer review.
- Foetal growth & development
- Hormone support
- Reduces tiredness & fatigue
- Cognitive function
- Supports bones & teeth
- Supports Iron levels
Note: As with any supplement, consult with your healthcare provider before beginning a new regimen during pregnancy.
Source
- Brown, Benjamin, and Ciara Wright. “Safety and efficacy of supplements in pregnancy.” Nutrition Reviews 78.10 (2020): 813-826.
- Ladipo, Oladapo A. “Nutrition in pregnancy: mineral and vitamin supplements.” The American journal of clinical nutrition 72.1 (2000): 280S-290S.
- Zerfu, Taddese Alemu, and Henok Taddese Ayele. “Micronutrients and pregnancy; effect of supplementation on pregnancy and pregnancy outcomes: a systematic review.” Nutrition Journal 12 (2013): 1-5.
- Tsui, Beatrice, Cathi E. Dennehy, and Candy Tsourounis. “A survey of dietary supplement use during pregnancy at an academic medical center.” American Journal of Obstetrics and Gynecology 185.2 (2001): 433-437.
- Hovdenak, Nils, and Kjell Haram. “Influence of mineral and vitamin supplements on pregnancy outcome.” European Journal of Obstetrics & Gynecology and Reproductive Biology 164.2 (2012): 127-132.
