Prenatal vitamins have a reputation online for thicker hair, stronger nails and a “glow.” So it’s fair to ask: what are the real benefits of prenatal vitamins while not pregnant, and are they safe to take?
This guide sorts the real benefits of prenatal vitamins while not pregnant from the hype: what’s in them, when they make sense, the hair and weight claims, and who should be careful.
Key takeaways
- The CDC says everyone who could become pregnant should get 400 mcg of folic acid a day, starting at least 1 month before conception.
- Most prenatal vitamins contain 800 to 1,000 mcg of folic acid and extra iron, which most people who aren’t pregnant don’t need.
- There’s no good evidence that prenatal vitamins grow hair or nails. Ask a doctor or pharmacist before taking them long term.
Benefits of prenatal vitamins while not pregnant
The main benefit of prenatal vitamins while not pregnant is folic acid, if you could become pregnant. Birth defects of the brain and spine form in the first weeks of pregnancy, often before you know you’re pregnant. If pregnancy isn’t possible for you, a regular multivitamin or no supplement may suit you better.
What is in prenatal vitamins?
MedlinePlus says prenatal vitamins are used before, during and after pregnancy to add to the vitamins and minerals in your diet. Compared with an everyday multivitamin, they usually have more of two things:
| Nutrient | Typical prenatal vitamin | Daily need if not pregnant |
|---|---|---|
| Folic acid | 800 to 1,000 mcg (MedlinePlus) | 400 mcg if you could become pregnant (CDC) |
| Iron | Often around the pregnancy amount of 27 mg | 18 mg for women 19 to 50; 8 mg for women 51+ (MedlinePlus) |
Check your own label, because amounts vary between brands.
Folic acid before pregnancy
The CDC says all women who could become pregnant should get 400 micrograms of folic acid every day. It helps prevent serious birth defects of the brain and spine called neural tube defects. The CDC advises starting at least 1 month before conception, because these defects form in the first few weeks of pregnancy, often before people know they’re pregnant.
MedlinePlus adds that this applies even if you aren’t planning a pregnancy. You can get 400 mcg from a standard multivitamin or a folic acid supplement, or from fortified foods like some breakfast cereals; you don’t need a prenatal vitamin to reach it. If you’ve had a pregnancy affected by a neural tube defect, the CDC says to ask your doctor about a higher dose.
Will they help hair and nails?
This is the most common reason people try prenatal vitamins when not pregnant. We couldn’t find good research showing that prenatal vitamins make hair or nails grow faster or thicker in people who aren’t low in nutrients.
Hair and nail changes can have many causes, including low iron, thyroid problems, stress and some medicines. If you’re losing hair, a doctor can check the cause with a simple blood test. Our guide to vitamins for menopause fatigue covers other common deficiencies.
Can they make you gain weight?
We found no evidence that prenatal vitamins cause weight gain. Vitamins and minerals don’t contain calories in any meaningful amount. MedlinePlus lists nausea, vomiting and diarrhea as possible side effects, along with constipation, which can make you feel bloated.
Who should be careful
- People who don’t need extra iron. MedlinePlus says men need 8 mg of iron a day and women 51 and older need 8 mg, much less than many prenatal vitamins contain. People with hemochromatosis, a condition that causes too much iron, should avoid iron supplements.
- Homes with children. MedlinePlus warns that children can get iron poisoning from swallowing iron pills. Keep all vitamins locked away. In the US, call Poison Control at 1-800-222-1222 if a child swallows them.
- People with bleeding problems, anemia or upcoming surgery. MedlinePlus says to tell your doctor or dentist you take prenatal vitamins.
- Anyone on other medicines or supplements. Ask a pharmacist about interactions and doubling up on nutrients.
Side effects
MedlinePlus lists constipation, nausea, vomiting and diarrhea as possible side effects. Tell your doctor if they’re severe or don’t go away. Itching, a rash or hives can mean an allergic reaction, so call your doctor right away. If someone collapses, has a seizure or trouble breathing, call 911.
Better options to consider
- If you could become pregnant: a daily 400 mcg folic acid supplement or a regular multivitamin that contains it.
- If you’re planning pregnancy soon: a prenatal vitamin, started at least 1 month before you try, as the CDC advises.
- If you’re breastfeeding: ask your doctor whether to keep taking your prenatal vitamin.
- If you’re worried about hair, energy or nails: see a doctor for blood tests rather than guessing.
Frequently asked questions
What are the benefits of prenatal vitamins while not pregnant?
The main benefit is folic acid if you could become pregnant, because it helps prevent neural tube defects that form in the first weeks of pregnancy. The other benefits of prenatal vitamins while not pregnant, like better hair, are not backed by good evidence.
What happens if you take prenatal vitamins and you are not pregnant?
For most people, nothing harmful happens short term, and you get folic acid that helps if you could become pregnant. But many prenatal vitamins have more iron than you need. Ask a doctor or pharmacist before taking them long term.
Are prenatal vitamins good for a non-pregnant woman?
They can be, if you could become pregnant, because of the folic acid. The CDC says 400 mcg a day is enough, which a regular multivitamin or folic acid supplement can provide without the extra iron.
Do prenatal vitamins help hair growth?
We found no good evidence that prenatal vitamins grow hair in people who are not low in nutrients. Hair loss has many causes, like low iron or thyroid problems, so a doctor can check with a blood test.
Can prenatal vitamins make you gain weight?
There is no evidence they cause weight gain, and vitamins carry almost no calories. Constipation, a listed side effect, can make you feel bloated, which some people mistake for weight gain.
Can prenatals mess with your hormones?
Prenatal vitamins do not contain hormones. They are vitamins and minerals such as folic acid and iron. If your periods or mood change, talk to your doctor, because other causes are more likely.
When should I start prenatal vitamins before pregnancy?
The CDC says to start taking folic acid at least 1 month before conception and keep taking it during pregnancy. Many people start a prenatal vitamin when they begin trying to conceive.
Is it bad to take prenatal vitamins every day if not pregnant?
Not usually dangerous for healthy adults, but it may give more iron than you need, especially for men and women over 50. A standard multivitamin or folic acid alone is often a better daily choice.
The bottom line
The main benefits of prenatal vitamins while not pregnant come from folic acid, if you could become pregnant: the CDC recommends 400 mcg a day. Prenatal vitamins also carry extra iron that most people who aren’t pregnant don’t need, and there’s no good evidence they grow hair. Ask a doctor or pharmacist which supplement fits your life stage.