Last week at a dinner party, the conversation turned to what supplements we’re all taking. Personally, I’m a fan of Bloom’s creatine and Olly’s aptly-named Hello Happy gummy worms, which are a combo of Vitamin D and saffron. But, another woman at the table—who isn’t pregnant and has no concrete plans to be—shared that she swears by a prenatal vitamin.
It’s not just her. Online, women are recommending the super-charged multivitamins for their purported hair, nails, energy, and brain perks. We know they’re important for pregnant people, but do non-pregnant people stand to benefit from prenatals, too?
Meet the experts: Navya Mysore, MD, is a physician, medical director of the Nurx app, and Women’s Health advisory board member. Alessandra Hirsch, MD, is an OB-GYN at NewYork-Presbyterian/Columbia University Irving Medical Center.
According to doctors, prenatals could have some benefits. Here’s what you need to know before you add them to your cart.
What is a prenatal vitamin, exactly?
First, let’s get clear on what a prenatal vitamin is. “Generally speaking, it is a multivitamin,” says Navya Mysore, MD, a physician and Women’s Health advisory board member. That means a prenatal packs a bunch of nutrients like vitamins B7 (a.k.a. biotin, which may have slight benefits for hair growth), C (an antioxidant often found in skincare), and D (which has too many benefits to name). And, since they’re designed for pregnant people, they include the supplements necessary to support a healthy pregnancy.
“During pregnancy, the demand for certain vitamins and minerals can increase, and in some cases, be protective for the developing fetus, which is why we recommend a prenatal vitamin,” says Alessandra Hirsch, MD, an OB-GYN at NewYork-Presbyterian/Columbia University Irving Medical Center.
Two key ingredients of a prenatal: Folate and iron. Folate helps a growing fetus because it prevents neural tube defects, says Dr. Hirsch. As for how it benefits you if you’re not pregnant: folic acid is a type of B vitamin, which helps produce new blood cells and prevent anemia, per previous WH reporting.
Meanwhile, anemia is common during pregnancy because blood volume expands faster than blood cells do, says Dr. Hirsch, so iron (sometimes listed as ferrous sulfate) is important to take in. Even if you’re not pregnant, being deficient in iron can have some serious effects like feeling fatigued or dizzy, as well as experiencing hair loss or brain fog. And, many women are iron deficient. If you’re one of those people, adding a supplement could help address those symptoms—but really it’s best to consult your doctor first. (One thing to note about supplemental iron: It could make you constipated, says Dr. Hirsch. She recommends adding a stool softener if that’s the case.)
Experts say the women taking prenatals might be onto something, but not to expect miracles.
Like with all other multivitamins, a prenatal probably isn’t necessary for non-pregnant people. (This is not the case for pregnant people, who are recommended to take a prenatal that contains 400 mcg of folate per day, says Dr. Hirsch.) If you have a good, balanced diet—you’re eating a lot of fruits and veggies and getting a lot of good fats—you’re probably already consuming most of the nutrients you need, says Dr. Mysore. And, anything you don’t need, as in any of the extra nutrients you take in via vitamin, will just get filtered out into your pee.
Since they’re supplements, prenatal vitamins also aren’t standardized, meaning that each one will contain different formulations and ingredients, so you’ll have to check the label specifically to see what each one offers. Overall, in terms of beauty benefits like for your hair and nails, you could see a benefit if you’re deficient in Vitamin D or B7 and the prenatal you selected includes those. Keep in mind, though: “The data does not reliably show that those without vitamin deficiencies will grow thicker or more hair if they take Vitamin D and B7 supplements,” says Dr. Hirsch.
As for benefits to brain fog and energy, people could be responding to the iron and potentially the B vitamins if they are deficient, Dr. Mysore adds.
While it’s recommended that pregnant people take a prenatal, there’s another group that would definitely stand to benefit from them. If you have any plans on getting pregnant in the near future, docs say it’s a good idea to start taking prenatals now. “Prenatal vitamins don’t help with fertility, but there is a correlation showing lower rates of miscarriage in people who take prenatal vitamins, so it’s a good idea to start early,” says Dr. Hirsch. Having those critical nutrients like folate already in your system will make sure your fetus has what it needs from the very start.
There aren’t a lot of downsides or risks to taking a prenatal beyond that some might be pretty big, have a fishy aftertaste, or make you feel nauseous, so if you want to see what the benefits are for yourself, go ahead. In making your decision, it’s worth mentioning that there is some mixed research about folate in higher amounts and its connection to cancer. Some studies have found it’s protective against certain cancers, while other research says that it might increase your risk, according to a 2024 review in Sage Journals. If this is a concern, talk to your doctor about what makes sense for you depending on your health history and lifestyle, says Dr. Mysore.
Curious? Try these prenatal vitamins for yourself.
SmartyPants Prenatal Plus Multi & Omegas
And, if you wanted a gummy (because who wouldn’t?), SmartyPants has you covered. One thing to note: these don’t contain iron, which makes them a good option for someone who already has enough of the nutrient or who experiences constipation with supplementation but still wants to take a prenatal.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for the New York City marathon.
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