The allure of her shiny hair and strong nails has many wondering if the TikTok influencer is right about taking prenatal vitamins to achieve these goals, even when she’s not trying to get pregnant. (TTC) Unfortunately, experts say there is no science to support the claim that taking prenatal vitamins can improve hair, skin, and nails.
“Wellness industry hype and TikTok trends are fueling this perception, but the science begs to differ,” says Shai Vishnumohan, Ph.D., APD, a certified prenatal dietitian and founder of Pregnancy Dietitians. say.
In fact, taking prenatal vitamins without the advice of your health care provider may put you at risk for unpleasant and unnecessary side effects. To help you decide what’s right for you, we spoke to nutritionists and other health professionals to learn more about the risks and TTC of taking prenatal vitamins when you least expect them. It also provided tips on what you could do instead.
What are prenatal vitamins?
Prenatal vitamins are especially intended for people who are considering pregnancy or who are already pregnant. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends taking prenatal vitamins at least one month before pregnancy and continuing to take them after pregnancy.
The reason behind these recommendations is simple. Prenatal vitamins are designed with the nutritional needs of pregnant people and their babies in mind. In particular, expectant parents do not always get enough nutrients in their daily diet.
“Prenatal vitamins are supplements that are carefully crafted to meet the unique needs of pregnancy,” says Dr. Vishnumohan. “Think of it as comprehensive insurance, packed with essential nutrients like folate, iron, and calcium. Their mission is to fill critical nutritional gaps for both mother and developing fetus.” ”
During pregnancy, a pregnant woman’s iron needs increase from 18 mg to 27 mg per day, and her folic acid needs increase to 600 mcg, says M.D., R.D., a registered dietitian and certified in diabetes care and education. said Sara Holmacare, BC-ADM, CDCES. Nourish specialist. However, it can be difficult to get this level of nutrients from food alone, so health care providers typically recommend prenatal vitamins for people with TTC and those who are already pregnant.
Vishnumohan says whether or not to take prenatal vitamins is a very sensitive decision. “Too many people now become pregnant with nutritional deficiencies and end their pregnancies even more nutritionally depleted. A well-trained nutritionist is essential.”
How are prenatal vitamins different from regular multivitamins?
There are no specific formulations for prenatal vitamins on the market, but they differ from multivitamins in the amount of certain nutrients they contain. For example, most multivitamins only contain 400 mcg of folic acid, but ACOG recommends that anyone who is pregnant or already pregnant should take at least 600 mcg of folic acid. For this reason, many prenatal vitamins contain at least 600 mcg of folic acid. However, some contain as much as 800mcg.
“Prenatal vitamins have special benefits that address your needs during pregnancy and go beyond regular vitamins,” says Dr. Vishnumohan. “Packaged with high doses of essential nutrients like folic acid and iron, it’s perfect for your needs during pregnancy. Prenatal vitamins contain 27 mg of iron per day, which is passed through the blood to the fetus. This is the amount recommended during pregnancy to support the oxygen supply to the body.
On the other hand, a regular multivitamin can play a supporting role in post-surgery recovery, the effects of medications, treating deficiencies or accommodating a vegan lifestyle, she added.
What experts say about taking prenatal vitamins if you don’t have TTC
This means that prenatal vitamins should not be taken in any setting other than pregnancy, Formacare advises. Instead, consider taking a multivitamin designed for the nutritional needs of non-pregnant people. Alternatively, you can ask your health care provider, such as a dietitian or primary care provider, for a blood test to determine if you have a deficiency and address it with supplements based on your needs.
“There may be long-term risks to taking prenatal vitamins outside of the setting of pregnancy,” says Formacare. “Excessive intake of iron can cause inflammation of the stomach lining, stomach ulcers, and even irreversible liver damage.”
Additionally, high intakes of folic acid can mask vitamin B12 deficiency, increasing the risk of various complications. For example, vitamin B12 deficiency can cause irreversible nerve damage, and delays in diagnosis due to folic acid excess are particularly alarming.
“Risks of taking prenatal vitamins when you don’t want to get pregnant can include gastrointestinal side effects such as nausea, constipation, and diarrhea, mainly due to the high iron content,” says the National Dietitian. says Kelsey Costa, registered dietitian. Coalition on Health Care. “A balanced diet and regular multivitamins as needed provide adequate nutrition for most people, so unless you have specific advice from a health care professional, you should not There is usually no need to take prenatal vitamins.
Additionally, if you are undergoing cancer treatment or taking antibiotics, check with your pharmacist team before taking any supplements, as they may interact with your treatment medications, says Vishnu Mohan says the doctor.
Overall, she added, it’s simply not worth the risk of taking prenatal vitamins for hair and nails, especially since the science doesn’t support it. “Be careful not to take too many minerals and fat-soluble vitamins” [in prenatal vitamins]Too much can lead to unexpected health problems. Excessive iron intake is a real concern. ”
Should I take prenatal vitamins after giving birth?
The only time you need to take prenatal vitamins if you’re not TTC is during the postpartum period or while breastfeeding, says Dr. Michael Green, a board-certified obstetrician-gynecologist and chief medical officer at Winona. “Nutritional demands remain high during breastfeeding, and certain nutrients such as folic acid and iron remain essential for maternal health.”
That said, some people may need a regular multivitamin tailored to their specific needs, so Dr. Green recommends talking to your health care provider. “The goal is to choose supplements that cover the nutrients you need without overdoing it. A balanced diet rich in fruits, vegetables, whole grains, and lean protein usually meets your nutritional requirements. It is very important and sufficient.”
Please also keep in mind that breastfeeding is nutritionally demanding. If you don’t have enough key nutrients, your body will pull nutrients from everywhere it can in an effort to get them to your baby. For this reason, the World Health Organization recommends continuing to take prenatal vitamins because of their potential benefits for your baby’s brain development, processing capacity, and vision, Costa says.
“Research suggests that continued intake of important nutrients such as folic acid, DHA, vitamin D, and the iodine found in these vitamins may be beneficial,” she says. . “However, it is important to note that nursing nutritional needs are: [people] These are unique and may not be adequately addressed by regular prenatal vitamins, so special postnatal vitamins should be considered to ensure optimal health for both. [parent] And a baby. ”
Alternatives to prenatal vitamins if not TTC
There’s a misconception that prenatal vitamins uniquely contribute to strong nails and thick hair, says Formacare. Rather, the improvement in nails and hair is caused by the increase in estrogen hormones during pregnancy, which reduces hair loss and promotes nail growth.
“For non-pregnant people, a combination of healthy dietary patterns and biotin supplementation can improve hair and nail quality,” says Formacare.
However, your main focus should be on getting the necessary vitamins and minerals from food. This is the best way to improve your hair, skin and gut bacteria, adds Dr. Vishnumohan.
“Supplements are rarely better than real, healthy foods because Mother Nature packages these nutrients into our foods in safer doses,” she says. “It’s no substitute for real food.”
For those looking to compensate for dietary deficiencies, she suggests taking a daily multivitamin formulated for your age. To avoid wasting money on supplements you don’t need, you can also ask your dietitian or primary care physician to perform certain tests to determine your nutritional needs. As always, if you have any further questions or concerns about your diet, be sure to consult your health care provider.
