If you're asking this question, you're probably already ahead. The short answer is earlier than most people think. Here's why the timing matters and what to start with.
Written by Vita Globe Editorial Team | Reviewed against CDC and USPSTF guidance and NIH fact sheets
When should you start prenatal vitamins?
Ideally before you're pregnant. CDC says anyone who could become pregnant should get 400 mcg of folic acid every day, and if you're planning a pregnancy, start at least one month before conception[1]. The USPSTF recommends a daily supplement with 400 to 800 mcg of folic acid for people planning or able to become pregnant[2]. If you're already pregnant, start now.
Caveat: If you've had a pregnancy affected by a neural tube defect, CDC advises a much higher dose (4,000 mcg), so talk with your doctor before relying on a standard prenatal[1].
Sources: CDC folic acid · USPSTF 2023 · Verified 2026-09-27
In this article
Why start before you're pregnant?
The main reason is folic acid and the neural tube, the structure that becomes the baby's brain and spinal cord. It forms very early in pregnancy. Getting 400 mcg of folic acid daily can help prevent serious birth defects called neural tube defects[1].
CDC also notes that folic acid is the only type of folate shown in studies to help prevent neural tube defects[1]. That's why the advice is to be taking it before conception, not to start after a positive test.
How far in advance should you start?
CDC's guidance is at least one month before conception[1]. Cleveland Clinic suggests one to three months before trying to conceive, or as soon as you know you're pregnant[7].
CDC also recommends that all women who could become pregnant get 400 mcg of folic acid daily, whether or not they're trying[1]. That can come from a supplement or a combination of a supplement and fortified foods like breakfast cereal[1].
| Stage | What to focus on |
|---|---|
| Could become pregnant | 400 mcg folic acid daily[1] |
| Actively trying | Start a prenatal at least 1 month before[1]; book a preconception visit |
| Just found out | Start now if you haven't; call your OB or midwife |
| Pregnant or breastfeeding | Keep going; ask about iodine, iron and DHA[3][4][6] |
What if you're already pregnant and haven't started?
Start now. It's very common to find out you're pregnant before having started a prenatal, and it's not a reason to panic. Begin taking one with folic acid and let your OB or midwife know at your first appointment.
Other needs rise in pregnancy too. Iron needs rise to 27 mg a day[4], iodine to 220 mcg a day[3], and DHA builds up fastest in the baby's brain in the third trimester[5].
When should you add DHA?
There's less formal guidance on DHA timing than on folic acid. Expert consensus recommends at least 200 mg of DHA a day during pregnancy and breastfeeding[6]. Many people simply start DHA at the same time as their prenatal, either in the prenatal itself or as a separate supplement. Read Do You Really Need DHA During Pregnancy? for the full picture.
The honest summary
- Folic acid is the priority, at least a month before conception[1].
- 400 to 800 mcg daily is the USPSTF-recommended range[2].
- If you're already pregnant, start today.
- Iodine, iron and DHA needs are higher in pregnancy too[3][4][5].
What should your first prenatal include?
At minimum, 400 to 800 mcg of folic acid[2]. Then check for iodine, since the American Thyroid Association recommends a 150 mcg iodine supplement for people planning pregnancy[3]. Iron and DHA are the next questions to ask your provider.
For a detailed checklist, see What to Look For in a Prenatal Gummy Vitamin and What Are Most Prenatal Vitamins Missing?
Our option
Vita Globe Prenatal Fish Oil Gummies
Our Prenatal Fish Oil Gummies pair omega fatty acids from fish oil with vitamins that include folic acid (vitamin B9), in a raspberry and lemon chewable gummy. Suggested use is 2 gummies once daily; they're gluten-free, non-GMO and made without artificial colors or flavors. Check the Supplement Facts panel to confirm the folic acid amount fits what your provider recommends. The exact DHA, EPA and folic acid amounts are on the Supplement Facts panel on the product page, so bring it to your OB or midwife. It contains fish, and it isn't a substitute for a prenatal vitamin your provider has recommended.
Frequently asked questions
Can I start prenatal vitamins at 8 weeks?
Yes. Start as soon as you can and let your provider know. Earlier is ideal, but starting late is still worthwhile.
Should I take prenatals if I'm not trying to get pregnant?
CDC advises 400 mcg of folic acid daily for anyone who could become pregnant[1]. That doesn't have to be a prenatal. Ask your provider what fits.
How long do you take prenatal vitamins after birth?
Many providers suggest continuing while breastfeeding, since iodine needs rise to 290 mcg a day during lactation[3].
Is 400 mcg of folic acid enough?
For most people, yes[1]. The USPSTF range is 400 to 800 mcg[2]. People with a previous NTD-affected pregnancy need more under medical guidance[1].
Can men take prenatal vitamins when trying to conceive?
Prenatals are designed for pregnancy needs. Men should ask their doctor about a formula that fits them.
Sources
- Centers for Disease Control and Prevention. About Folic Acid. Updated September 18, 2026. cdc.gov
- US Preventive Services Task Force. Folic acid supplementation to prevent neural tube defects: US Preventive Services Task Force reaffirmation recommendation statement. JAMA. 2023;330(5):454. doi:10.1001/jama.2023.12876
- NIH Office of Dietary Supplements. Iodine: Fact Sheet for Health Professionals. Updated November 5, 2024. ods.od.nih.gov
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. Updated September 4, 2025. ods.od.nih.gov
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated September 20, 2026. ods.od.nih.gov
- Koletzko B, Lien E, Agostoni C, Böhles H, Campoy C, et al. The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. J Perinat Med. 2008;36(1):5-14. doi:10.1515/JPM.2008.001
- Cleveland Clinic. Prenatal Vitamins: Importance, Deficiency & Essentials. Updated September 26, 2024. my.clevelandclinic.org
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
