What Supplements Are Safe to Take When Pregnant?
Pregnancy is a wild, wonderful ride — one filled with glowing skin, tiny kicks… and, let’s be real, a few less glamorous moments (hello, constipation).
As your body does the incredible work of growing a human, it needs extra support — and that’s where supplements come in. But with a million options out there, it can feel overwhelming figuring out what’s actually safe to take when you’re pregnant.
At Bummed, we believe you deserve straight-up, science-backed answers—no stress, no confusion, and no more Googling at 3 am. Here’s your ultimate guide to pregnancy-safe supplements — including the ones that can keep your digestion (and your booty) happy.
Why Supplements Matter During Pregnancy
During pregnancy, your body’s nutritional needs skyrocket. Growing a baby requires more of certain vitamins, minerals, and nutrients than diet alone can supply.
Supplements help:
- Support healthy fetal development
- Reduce the risk of birth defects
- Maintain your energy and immune system
- Keep your digestion moving (because constipation is very common)
But not every supplement on the shelf is safe for pregnancy. Some can be harmful if taken in the wrong doses. That’s why it’s so important to stick to trusted, pregnancy-approved options.
The Must-Have Supplements for Pregnancy
These are the essentials your OB-GYN is probably already talking about (and for good reason):
1. Prenatal Vitamins
A good prenatal vitamin is your all-in-one insurance policy. It usually includes:
- Folic acid (critical for preventing neural tube defects)
- Iron (to prevent anemia and support baby’s growth)
- Calcium (for strong bones and teeth)
- Vitamin D (for bone health and immune function)
- Iodine (for baby’s brain development)
Bummed Tip:
Choose a prenatal that uses methylated folate instead of synthetic folic acid if you have an MTHFR gene mutation (your doc can test for this).
One of our favorite prenatals is Ritual’s prenatal multivitamin. Our OB/Gyns also recommend Nature Made and Women’s One A Day.
2. Omega-3 Fatty Acids (DHA + EPA)
Omega-3s are key for your baby’s brain and eye development. If you’re not eating a lot of fatty fish, a supplement with DHA (and ideally some EPA) can be really helpful.
✅ Look for one that’s purified and third-party tested to avoid mercury and other toxins.
3. Choline
Often left out of basic prenatals, choline supports baby’s brain development too. Aim for about 450 mg/day — either through your diet (hello, eggs!) or a supplement
Safe Supplements for Constipation During Pregnancy
Now, let’s talk about the fun stuff (jk, but seriously important): pregnancy constipation.
It’s common because:
- Hormones slow down digestion
- The growing uterus puts pressure on your intestines
- Iron supplements can clog things up even more
But you don’t have to just live with it. Here’s what’s safe — and helpful.
1. Fiber Supplements
Adding a fiber supplement can make a huge difference in keeping things moving. According to our Chief Medical Officer, Carmen Fong, MD in her book “Constipation Nation” pregnant women need more fiber intake because fiber decreases the risk of cardiovascular disease during pregnancy. It also decreases the risk of their child having asthma and allergies and supports a good microbiome in both mom and baby.
- Psyllium husk (like Metamucil): A natural, gentle option that’s generally safe during pregnancy.
- Methylcellulose (like Citrucel): Another safe, bulk-forming fiber.
- Inulin (from chicory root): Found in some fiber gummies; safe in moderate amounts.
✅ Pro tip: Always increase fiber slowly and pair it with extra water, or you could make constipation worse.
Read more about Dr. Fong’s favorite fiber supplements here — all pregnancy safe.
2. Magnesium
Certain types of magnesium can help with both constipation and muscle cramps (win-win):
- Magnesium citrate: Acts as a gentle osmotic laxative for urgent situations
- Magnesium oxide: not as fast-acting as magnesium citrate and better for daily use.
- Magnesium glycinate: Better for relaxation and sleep, but still offers mild constipation help.
Always check with your doctor before starting magnesium supplements during pregnancy, but most are considered safe when taken in recommended amounts.
3. Probiotics
Gut health is everything during pregnancy. Probiotic supplements can help regulate your digestion and support your immune system. Look for:
- Lactobacillus strains
- Bifidobacterium strains
✅ Good news: Even though there are some inconclusive studies, probiotics are generally considered safe during pregnancy and may even reduce the risk of gestational diabetes and preeclampsia.
Supplements to Be Cautious About During Pregnancy
Not everything labeled “natural” = safe for pregnancy. Here are a few you should avoid or only use under medical supervision:
- Vitamin A in high doses (stick to what’s in your prenatal)
- Herbal laxatives like senna or cascara sagrada
- High-dose iron (unless specifically prescribed)
- High doses of Vitamin E (linked to complications at birth)
- Unregulated herbal supplements (always, always, talk to your doctor first)
Quick FAQs About Pregnancy Supplements
Q: Should I take a stool softener every day while pregnant?
A: Talk to your OB. Occasional use of pregnancy-safe stool softeners like docusate sodium is usually fine, but daily use should be supervised.
Q: Can supplements replace a healthy diet?
A: Nope! Supplements support — they don’t substitute. A diet rich in whole foods is still your best bet for a healthy pregnancy.
Q: When should I start taking prenatal vitamins?
A: Ideally, start before you conceive, but it’s never too late to begin.
Q: My poop looks black and tarry since taking iron supplements, is this normal?
A: Yes—iron supplements commonly make poop look very dark or black and that’s usually harmless. If it’s truly “tarry” (sticky, shiny, foul-smelling) or you feel short of breath, dizzy, weak, have belly pain, or see ongoing bleeding, treat that as urgent and get medical care today. If you’re unsure, reach out and we’ll help you triage. As a side note, Pepto-Bismol can also make your stools look black!
Final Thoughts: You’ve Got This (and We’re Right Behind You)r
Navigating pregnancy supplements doesn’t have to feel like rocket science. Stick with the essentials: a good prenatal, omega-3s, fiber, magnesium, and probiotics — and lean on trusted, science-backed support for the hard parts (like constipation).
And remember: if you ever feel stuck, Bummed is here with personalized, treatment options and real answers that actually make sense.
Because growing a human is hard enough. Your gut and your butt shouldn’t have to be.
Not sure what you need? Take our quiz to determine the best treatment for you.
Bummed content is for general education and should never replace professional medical advice that considers your individual health. If you think you’re experiencing a medical emergency, call 911 or head to the nearest emergency department.
