Beyond folic acid: 5 prenatal vitamins doing more

Growing a baby is clever, demanding work, and your nutritional needs step up accordingly. A good prenatal vitamin helps fill the gaps, but formulas vary wildly. Some prioritise convenience, others go big on bioavailable nutrients, and a few will make your first-trimester stomach stage an immediate protest.

Here are five prenatal supplements available to New Zealand mums, and what makes each one worth considering.

Our prenatal shortlist

1. Land Lab Mother Dose
2. BePure Mum’s One
3. Solgar Prenatal Nutrients
4. Blackmores Pregnancy & Breast-Feeding Gold
5. Elevit Pre-conception & Pregnancy

Our pick for: A thoughtfully formulated, next-generation prenatal

Mother Dose feels like someone finally looked at prenatal nutrition through the eyes of an actual pregnant woman. Developed by doctors, dietitians and naturopaths, it delivers 550mg of choline, methylated folate and B vitamins, iodine, vitamin D, chelated minerals, Kakadu plum and ginger for nausea support.

The capsules can also be opened and mixed into yoghurt, juice or a smoothie, which is a small miracle when swallowing anything remotely tablet-shaped feels impossible.

Mother Dose is intentionally iron-free, allowing iron supplementation to be tailored to your blood results and individual needs. It is vegan, third-party tested, TGA-listed and available for delivery to New Zealand.

View Mother Dose

Our pick for: A premium New Zealand-made option

This comprehensive formula contains more than 30 nutrients, including methylated folate, 450mg of choline, iodine, iron bisglycinate, magnesium and methylated B vitamins. It is independently third-party tested and designed for use from preconception through pregnancy, breastfeeding and postpartum recovery.

It is three capsules daily, and BePure recommends additional folate to meet New Zealand pregnancy guidelines.

View BePure Mum’s One

Our pick for: A vegan-friendly budget option

Solgar provides folic acid, iron, calcium, magnesium, B vitamins and antioxidant vitamins C and E. It is vegan, vegetarian, kosher and halal, and widely available through New Zealand wellness retailers.

View Solgar Prenatal

Our pick for: Great value with DHA included

This accessible two-a-day option covers 20 important nutrients, including folic acid, iodine, vitamin D, iron and DHA for baby’s developing brain and nervous system. The iron is provided in a gentler form, making it a practical choice for women who want an all-rounder without a premium price tag.

View Blackmores Gold

Our pick for: One-tablet simplicity

Elevit is the familiar pharmacy favourite and, honestly, there is something reassuring about one tablet a day. It contains 800mcg of folic acid alongside iron, iodine, vitamin D and 15 other nutrients.

The higher iron content will suit some women beautifully, but may feel tough on sensitive or constipated stomachs. Chat with your midwife, doctor or pharmacist if you are unsure.

View Elevit One important note New Zealand guidance recommends folic acid and iodine during pregnancy, often as separately prescribed supplements. Your ideal prenatal may also depend on your iron levels, diet, medications and health history, so check your full combination with your midwife, GP or pharmacist before doubling up.