How to Choose a Pregnancy Multivitamin (Not Just Which Brand)

Pregnancy multivitamin shelves are crowded, and most of the differentiation between brands is marketing rather than substance. Here's what actually matters when comparing them, in order of importance.

1. Folic acid — the non-negotiable

Every pregnancy multivitamin should contain at least 400 micrograms of folic acid, matching the NHS's standalone recommendation. This is table stakes, not a differentiator — if a multivitamin doesn't include this at the correct dose, it's not doing its most basic job.

2. Vitamin D — check the dose

The NHS recommends 10 micrograms of vitamin D daily throughout pregnancy. Some multivitamins include less than this, assuming you'll get the rest from sunlight or diet — worth actually checking the label rather than assuming every "pregnancy" branded product covers the full recommended amount.

3. Iron — useful, but check if you actually need extra

Iron needs increase in pregnancy to support increased blood volume, and many multivitamins include it. However, not everyone needs supplemental iron — if a blood test at your booking appointment shows normal levels, extra iron beyond what's in a standard multivitamin isn't necessary, and high-dose iron supplements can cause uncomfortable side effects like constipation. If anaemia is identified, your midwife or GP may recommend a specific higher-dose iron supplement separately, rather than relying on a multivitamin's iron content.

4. Omega-3 / DHA — genuinely useful, but often separate

DHA (an omega-3 fatty acid) supports the baby's brain and eye development, and some multivitamins (like Seven Seas' pregnancy range) include it directly, while others (like Pregnacare Original) require a separate supplement or rely on dietary oily fish intake for this nutrient. If you don't eat oily fish regularly, checking whether your multivitamin includes DHA — or whether you need a separate supplement — is worth doing.

5. What you should actively avoid

Check that a pregnancy multivitamin does NOT contain vitamin A/retinol (as opposed to beta-carotene, which is fine) — high-dose vitamin A is linked to birth defects, and any product marketed specifically for pregnancy should already exclude it, but it's worth confirming on the label regardless.

Comparing the popular options

Pregnacare Original and Elevit both cover the core folic acid and vitamin D requirements at standard multivitamin pricing. Seven Seas' pregnancy range adds DHA directly into the tablet, useful if you don't eat much oily fish. Premium options like Pregnacare Max add a broader nutrient spread at a higher price point — genuinely useful if your diet has more gaps, less essential if it's already well-rounded.

The bottom line

Any multivitamin meeting the folic acid and vitamin D basics is doing the essential job. Beyond that, the choice mostly comes down to whether you want DHA included, how comprehensive a nutrient spread you want, budget, and which tablet size and format (some are notably large, which matters if nausea makes swallowing tablets difficult) you can actually stick to taking daily.