For moms-to-be, prenatal vitamins are a must. If you’re planning to conceive or are pregnant, that’s probably no surprise - but you may be overwhelmed by all the choices out there.

We enlisted the help of Vanessa Dyer (RDN), a registered dietician, expert in prenatal nutrition, and lactation consultant. She’ll help us understand what to look for - and avoid - in a prenatal supplement.

Combining Dyer’s expertise with hands-on reviews by TCD moms on staff, we evaluated three popular prenatal supplement brands - Perelel, Ritual, and Needed - to help you make an informed choice for you and your baby.

We evaluated each prenatal supplement on 1) ingredients, 2) quality, 3) expertise, 4) ease of intake, 5) convenience, and 6) value. One clear winner stood out. Read on to find out which!

Choosing a Prenatal Supplement

Prenatal supplements are proven to help prevent birth defects and developmental abnormalities, alleviate pregnancy symptoms, and even aid in postpartum recovery and breastfeeding.¹ “They provide vital nutrients that you might not get naturally from your diet,” says Dyer, “especially during pregnancy when food intolerance, cravings, and changes in taste can impact your ability to get the nutrients you need.”

It’s important to research brands before buying a prenatal supplement. Supplements are not regulated by the FDA, so look for those that contain high quality ingredients and are designed by specialists, such as OB/GYNs and prenatal researchers.

Now, let’s take a look at how Perelel, Ritual, and Needed compare.

Ingredients:

Perelel Wins with Trimester-Specific Supplement Packs

We reviewed each of the three prenatal supplements for the most important vitamins, minerals, and nutrients, summarized below (percentages indicate daily recommended values for pregnant women):

‍Perelel’s Prenatal Supplement Packs not only contains all of the most important nutrients for pregnant women and their babies, but they adjust the amounts of many ingredients based on the trimester:

• First trimester: Extra omega-3s, B6, and ginger root to alleviate morning sickness and prevent birth defects during a critical period of fetal development.² Also important for fetal health is folate: Perelel contains the highest amount at 1,525 mcg DFE.
• Second trimester: Calcium and magnesium help with muscle pain and cramping while your baby grows.
• Third trimester: Probiotics, which are useful in regulating blood glucose levels, help to prevent excess weight gain and gestational diabetes when your immune system is weakest.³
• Other critical ingredients: Perelel’s dosage of omega-3s contains 250 mg of DHA and 100 mg of EPA (eicosapentaenoic acid), which other brands omit. That’s important because EPA may play a role in placental transport and the absorption of DHA.⁴ It also contains plenty of iron to address increased blood volume through pregnancy.

Ritual’s Prenatal Multivitamin is second for ingredients. It contains most of the nutrients needed for pregnancy, like folate, omega-3 DHA, iron, and some choline. But, it does not tailor dosages by trimester. It is missing vitamin B6, vital to helping prevent nausea and morning sickness during the tough first trimester. It is also missing omega-3 EPA, limiting the effectiveness of the DHA.

Needed’s Prenatal Multi Essentials is last for its omission of 2 critical ingredients: omega-3 fatty acids and iron. As mentioned, omega-3s are crucial for brain development in the fetus throughout pregnancy. And according to Dyer: “iron deficiency during pregnancy can cause preterm delivery or anemia, which can be fatal; deficiency can also lead to a lack of oxygen which can damage the baby’s brain.” If you’re taking Needed, these must be purchased as add-ons.

Quality:

It’s a Tie!

We feel confident in the quality and transparency of the ingredients behind Perelel, Ritual, and Needed. Although the FDA does not regulate dietary supplements, each brand follows the FDA’s current Good Manufacturing Practices (cGMPs) and utilizes third-party testing. Information on how and where ingredients are sourced can be easily found on all three websites.

Expertise:

Perelel is the Only Prenatal Supplement Founded by an OB/GYN

Each brand we reviewed has a unique story behind their mission. Ritual was founded by a mother who became upset with the pseudoscience of mass-produced products. Needed was founded by two businesswomen concerned with the lack of woman-developed research when it came to prenatal supplements.

Perelel was created by an OB/GYN, Dr. Banafsheh Bayati. She developed the trimester-specific product in partnership with registered dietitians, maternal-fetal medicine doctors, reproductive endocrinologists – and a former patient, whose daughter experienced birth defects due to complications with prenatal supplements. They recognized that prenatal supplements are not a one-size fits all approach: women go through various physiological changes in each trimester, which means their nutritional needs change, too.^5,6

Ease of Intake:

Ritual is the Easiest to Consume

If taking many pills is difficult for you, then Ritual’s 2-pill-per-day plan is easiest to manage. Our testers also noted the small, scented insert that helps mask the “algae odor” common to prenatal supplements with Omega-3 DHA. That odor can be a barrier in consuming especially in the first trimester when pregnant women are most sensitive to smell.

Perelel’s daily dose is 5 pills, portioned in convenient sachets. Most testers found that these could be comfortably taken all at once. Perelel also offers a powder version of its prenatal vitamin for those experiencing nausea or difficulty swallowing pills.

Needed is the most difficult to consume, with 8 pills required per day. Our testers noticed the algae odor, but the container also included heart-shaped scented inserts. These mint, lemon, or orange scents somewhat mask the smell.

Convenience:

Perelel’s Daily Packs Make Things Simple

Testers found it challenging to take Needed’s eight pills per day at once, or consistently remember to dose multiple times a day. Ritual directs you to take 2 pills per day. For both brands, you need add-ons to get the recommended nutrients by trimester. That leads to even more complexity and expenses.

Testers preferred Perelel’s daily supplement packs. They contain all the nutrients recommended in each trimester, without the need for add-ons or additional planning. The more schedules and pills to keep track of, the easier it is to miss a dose.

Value:

Perelel is the Best Bang for Your Buck

Next, let’s compare the monthly costs of each brand.

Ritual is cheapest at $39 per month, but contains only half the nutrients provided by Perelel and Needed. Most notably, it does not contain EPA, vitamin B6 or calcium. Ritual offers a Probiotic add-on for $43.20/month, which women could consider during the third trimester.

Expect between 24 and 26 nutrients from Perelel’s prenatal supplement packs at $49.50, and from Needed at $50.99/month. However, Needed does not include omega-3, iron, or probiotics - some of the most important nutrients for pregnant women. Instead, these must be purchased as add-ons, which increase the cost to over $140 in some months.

For $49.50, Perelel is the clear pick for value. Testers appreciated the straightforward nature of the subscription - select your trimester, and the guesswork and research is done for you.  Plus, when you subscribe with your expected due date, they will ensure your subscription automatically updates alongside your pregnancy, so the right trimester-specific pack shows up on your doorstep each month.

The Verdict is in: Perelel is the Best Prenatal Supplement.

Perelel is the best option for prenatal supplements due to its ingredients, trimester-specific approach, and overall value. It is also the first and only major prenatal supplement to be created by an OB/GYN.

“I recommend Perelel to my prenatal clients. It accommodates their changing needs through pregnancy. My clients receive the right amount of the nutrients they need for all 9 months of pregnancy, without the guesswork,” said Dyer, our prenatal dietitican.

Ready to try Perelel? With TCD, save 20% on your first order!

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^{¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9275129/}

^{²https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-care}

^{³https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9330652/}

^{⁴https://pubmed.ncbi.nlm.nih.gov/19173020/}

^{⁵https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162/}

^{⁶https://mhnpjournal.biomedcentral.com/articles/10.1186/s40748-022-00139-9}