Nest, Nurse and Nourish

Preparing for Baby: A Guide to Prenatal Nutrition and Feeding

Preparing for Baby: A Guide to Prenatal Nutrition and Feeding

If you’re reading this, you’ve probably just seen those two pink lines and immediately fallen down the rabbit hole of “what am I supposed to be eating now?” Every pregnancy app tells you something different. Your mum says one thing, your GP says another, and Instagram is full of wellness influencers selling you $90 prenatal powders that promise to “optimise your baby’s neural development.”

I get it. I went through the same spiral.

I’m a Sydney mum of three currently combo feeding my 3-month-old, and I’ve spent more hours than I’d like to admit researching prenatal nutrition, comparing supplements, and asking other mums (and my IBCLC and my GP) what actually matters versus what’s marketing fluff. This is my third time around the prenatal nutrition block, and honestly? I wish someone had given me the honest version of this guide the first time.

This article is the practical, no-nonsense prenatal nutrition guide I wish I’d had at week six, before I spent $200 on supplements I didn’t need and skipped the ones I did.

I’m going to tell you what to actually eat, which supplements are worth the money, what the wellness industry is overselling, and how to start preparing for feeding your baby before they even arrive. And because I’d rather you spend $40 on the right prenatal than $90 on a fancy one with a pretty label, I’ll tell you where the budget options are just as good.

Okay, let’s get into it.

As an Amazon Associate I earn from qualifying purchases. This article contains affiliate links. If you buy through them, I may earn a small commission at no extra cost to you. I only recommend products I genuinely use and trust. Read my full Affiliate Disclosure. I’m not a healthcare professional. This article reflects my personal experience and research, not medical advice. Please consult a qualified provider about your specific situation. See my full Medical Disclaimer.

The Quick Picks

If you’re skimming (no judgement, I’d skim too at 14 weeks pregnant and exhausted), here’s the short version:

If you want the short answer for most Australian mums: a daily Elevit, a separate DHA supplement, and getting your iron and vitamin D levels tested at your booking-in appointment will cover 90% of what you need.

Want the long version with reasoning? Keep reading.

What Actually Is “Prenatal Nutrition”?

Prenatal nutrition is just a fancy way of saying “what you eat and supplement during pregnancy (and ideally for three months before you conceive).” But it’s more than just taking a vitamin.

There are three layers to it:

Foundation: a balanced diet, meaning protein, complex carbs, healthy fats, plenty of vegetables and fruit, and enough water. This is the boring stuff that no one wants to hear, but no supplement can substitute for actually eating well.

Targeted supplementation, meaning the specific nutrients pregnant bodies need in higher amounts that are hard to get from food alone. Folate, iodine, iron, vitamin D, omega-3 DHA, and B12 are the big ones.

Feeding preparation, meaning the stuff you do in the third trimester to set yourself up for feeding your baby, whether that’s breastfeeding, formula feeding, or a combination.

Why does this distinction matter? Because the wellness industry will sell you a $90 “pregnancy superfood blend” when what you actually need is a $35 prenatal and a tin of sardines. Knowing what you’re actually trying to achieve helps you spend money where it matters.

What I Actually Looked For When Comparing Prenatal Supplements

Every prenatal vitamin review online ranks them differently because (just like pumps) there’s no single “best” prenatal, there’s the best one for you. Here are the six things I evaluated for each:

  • Folate / folic acid content. The Australian recommendation is 500 micrograms daily, ideally starting one month before conception and continuing through the first trimester. Non-negotiable for neural tube development.
  • Iodine. 220 micrograms is the Australian pregnancy recommendation. Often underdosed in cheaper prenatals.
  • Iron. Varies wildly between brands. Some include it, some don’t. Whether you need extra depends on your blood test results.
  • DHA (omega-3). Most prenatals don’t include enough or any. Usually requires a separate supplement.
  • Tolerability. How it sits in a queasy first-trimester stomach. The fanciest prenatal in the world is useless if it makes you throw up.
  • Cost per day. Because you’re taking these daily for nine months (plus breastfeeding if you choose to), small price differences add up.

I also weighed the unglamorous things: whether you can find it at Chemist Warehouse at 9pm when you’ve run out, whether it comes in tablets you can actually swallow, and whether the brand has a decent reputation for quality control.

The Detailed Comparison

1. Elevit, Best All-Round Prenatal

The pitch: The most-prescribed prenatal in Australia, recommended by the majority of obstetricians and midwives I’ve spoken to across three pregnancies. Check current price on Amazon.

The specs:

  • Folic acid: 800 micrograms (above the minimum recommendation)
  • Iodine: 220 micrograms (meets recommendation)
  • Iron: 60mg (high, good if you’re prone to anaemia, potentially constipating)
  • Includes B vitamins, zinc, vitamin D, and calcium
  • One tablet daily

Where Elevit wins: It’s the prenatal your obstetrician will probably recommend, and there’s a reason. The formulation is comprehensive and well-researched. The folic acid dose is generous, the iodine meets the Australian recommendation, and the iron content is high enough that many mums don’t need a separate iron supplement. It’s also widely available at every chemist and supermarket in Australia, which matters when you’re running on three hours of sleep and need to grab a bottle on the way home.

Where it loses: The iron content can cause constipation (which, combined with pregnancy-induced constipation, is a special kind of misery). The tablets are also on the larger side, which can be tough during morning sickness weeks. No DHA included, so you’ll need a separate supplement.

Best for: First-time mums who want the “just tell me what to take” option. Mums whose obstetricians have specifically recommended it. Mums with low iron levels.

Price (AUD): Approximately $35 to $50 for a one-month supply.

Where to buy:

  • Chemist Warehouse (almost always the cheapest)
  • Priceline
  • Coles and Woolworths
  • Amazon Australia

2. Blackmores Pregnancy & Breastfeeding Gold, Best Premium Australian Brand

The pitch: A premium Australian-made prenatal that includes DHA in the formula, meaning you don’t need a separate omega-3 supplement. Check current price on Amazon.

The specs:

  • Folic acid: 500 micrograms
  • Iodine: 220 micrograms
  • Iron: 10mg (lower than Elevit)
  • DHA: 200mg (included, this is the key differentiator)
  • Two capsules daily

Where Blackmores Gold wins: The included DHA is genuinely convenient. One product, fewer pills, less to remember. The lower iron content also means less constipation for mums who don’t need iron supplementation. It’s Australian-made with a strong quality control reputation.

Where it loses: Two capsules daily instead of one. More expensive per day than Elevit. If you do need extra iron, you’ll need a separate supplement anyway, which negates the convenience factor.

Best for: Mums with normal iron levels who want an all-in-one option. Mums who hate taking multiple supplements.

Price (AUD): Approximately $45 to $65 for a one-month supply.

Where to buy:

3. Cenovis Pregnancy Forte, Best Budget Prenatal

The pitch: A no-frills, well-formulated prenatal at roughly half the price of premium brands. Check current price on Amazon.

The specs:

  • Folic acid: 500 micrograms
  • Iodine: 220 micrograms
  • Iron: 5mg
  • Includes basic B vitamins, vitamin D
  • One tablet daily

Where Cenovis wins: It hits all the minimum Australian recommendations for a fraction of the price. If you’re on a budget, or if you’re combo-supplementing (taking a prenatal plus a separate DHA and iron), paying less for the foundational vitamin makes sense. There’s no need to pay premium prices for a prenatal that meets the same nutritional bar.

Where it loses: Lower iron content means most mums will need a separate iron supplement. No DHA. Less comprehensive than Elevit or Blackmores Gold.

Best for: Budget-conscious mums. Mums who plan to take separate DHA and iron supplements anyway. Subsequent pregnancies when you already know what works for you.

Price (AUD): Approximately $20 to $30 for a one-month supply.

Where to buy:

4. Bioglan Pregnancy DHA, Best DHA Supplement

The pitch: A dedicated omega-3 DHA supplement formulated for pregnancy, free from the high vitamin A levels that make regular fish oil unsafe during pregnancy. Check current price on Amazon.

The specs:

  • DHA: 200mg per capsule
  • EPA: low (intentionally, DHA is what matters for foetal brain development)
  • No vitamin A (important, high vitamin A in pregnancy can be harmful)
  • One to two capsules daily

Where Bioglan wins: DHA is one of the most evidence-backed nutrients for foetal brain and eye development, and most standalone prenatals don’t include enough. Bioglan’s pregnancy-specific formulation removes the vitamin A concern that comes with regular fish oil supplements. Widely available in Australia.

Where it loses: Fishy aftertaste for some mums (storing in the fridge helps). If you’re already taking Blackmores Pregnancy Gold, you don’t need this on top.

Best for: Anyone taking Elevit or Cenovis (which don’t include DHA). Mums who don’t eat fatty fish twice a week.

Price (AUD): Approximately $25 to $40 for a month’s supply.

Where to buy:

5. Maltofer, Best Iron Supplement (If You Need It)

The pitch: A gentler form of iron (iron polymaltose) that causes significantly less constipation than traditional iron supplements like ferrous sulphate.

The specs:

  • 100mg elemental iron per tablet
  • Polymaltose form (gentler on the gut)
  • Can be taken with food (unlike many iron supplements)

Why I’m including it: Iron deficiency is one of the most common nutritional issues in pregnancy, and the iron in standard prenatals often isn’t enough if your levels are already low. Your GP or midwife will test your ferritin (iron stores) at your booking-in appointment and again around 28 weeks. If your levels are low, they’ll recommend an iron supplement, and Maltofer is the one most recommended because it doesn’t cause the brutal constipation of cheaper iron tablets.

Where Maltofer wins: Genuinely gentler on the digestive system. Tablets are chewable, which is a blessing during nausea weeks.

Best for: Mums with low ferritin (under 30 ng/mL, generally). Don’t take iron supplements without a blood test, too much iron is also harmful.

Price (AUD): Approximately $20 to $30 for a month’s supply.

Where to buy: Available behind the counter at any Australian pharmacy (you’ll need to ask the pharmacist, but no prescription required). Note: because Maltofer is sold from behind the pharmacy counter, online stock varies. The link below shows current availability on Amazon Australia.

Check Maltofer availability on Amazon.

6. Ostelin Vitamin D, Best Vitamin D Supplement

The pitch: Australian-made vitamin D, the supplement most likely to be missing from your prenatal in adequate amounts. Check current price on Amazon.

The specs:

  • 1000 IU per capsule (the typical pregnancy recommendation)
  • Small, easy-to-swallow capsules

Why I’m including it: Despite Australia’s reputation as a sunny country, vitamin D deficiency in pregnancy is surprisingly common, especially for mums who work indoors, cover up for sun safety (which is most of us), or have darker skin. Most standard prenatals include 400 IU, which often isn’t enough to correct an actual deficiency. Get your levels tested at your booking-in bloods, and if you’re deficient, Ostelin is the standard recommendation.

Best for: Mums whose vitamin D levels come back low on testing. Winter pregnancies. Indoor workers.

Price (AUD): Approximately $15 to $25 for a month’s supply.

7. The Haakaa Silicone Pump, Buy It Before Baby Arrives

The pitch: Not a supplement at all, a $30 one-piece silicone milk catcher that’s the single best piece of breastfeeding gear you can buy before your baby is born. Check current price on Amazon.

Why I’m including it in a prenatal article: Because feeding preparation is part of prenatal preparation, and the Haakaa is the one piece of feeding gear I’d buy before your baby arrives. In the early days of breastfeeding, your milk comes in with enthusiasm. Your body doesn’t know yet how much your baby needs. A Haakaa suctions to the breast you’re not nursing from and passively catches the milk that would otherwise leak into a breast pad. In the first six weeks, this can mean an entire freezer stash built without ever using an electric pump.

Best for: Every mum who plans to breastfeed or combo feed.

Price (AUD): Approximately $25 to $40.

Where to buy:

So, What Should YOU Actually Take?

Here’s my decision tree:

You’re trying to conceive or in your first trimester → Start Elevit (or your preferred prenatal) immediately. The folate window matters most in the first 4 to 6 weeks, often before you even know you’re pregnant.

You’re in your second trimester and overwhelmed by options → Elevit + Bioglan DHA + whatever your bloods say you need. That’s it. Stop reading wellness blogs.

You have low iron on your bloods → Add Maltofer to your routine. Don’t supplement iron without a blood test confirming you need it.

You’re vegetarian or vegan → You’ll likely need a B12 supplement and possibly a separate iron supplement. Talk to your GP about a more thorough blood panel.

You’re on a tight budget → Cenovis Pregnancy Forte + Bioglan DHA covers the basics for under $60 a month.

You’ve had bad morning sickness and can’t keep tablets down → Try a powder or gummy prenatal (the gummies generally don’t contain iron, so you may need a separate iron supplement). Talk to your GP about Maxalon or other anti-nausea options if it’s severe.

You’re preparing for breastfeeding → Buy a Haakaa now. Read up on the basics of breastfeeding before baby arrives. The Australian Breastfeeding Association website is free and excellent.

What I Wish Someone Had Told Me Before My First Pregnancy

A few hard-earned lessons from three pregnancies:

Food beats supplements every time. A supplement is meant to supplement a good diet, not replace one. Eating a varied diet with plenty of leafy greens, oily fish (two serves a week of low-mercury fish like salmon, sardines, or tinned tuna), legumes, eggs, dairy, and whole grains will get you most of what you need.

Get your bloods done early and again at 28 weeks. Don’t guess what supplements you need. Your booking-in appointment will include a blood panel, and the results should drive your supplementation decisions, not Instagram.

The expensive prenatal isn’t always the better prenatal. Cenovis hits the same nutritional bar as Elevit for half the price. Pay for the brand you trust, but don’t assume premium price means premium results.

DHA matters more than most prenatals admit. If your prenatal doesn’t include at least 200mg of DHA, buy a separate one. The evidence on DHA for foetal brain development is strong.

Don’t take any supplement not specifically marked safe for pregnancy. Regular multivitamins often contain too much vitamin A (retinol), which is harmful in pregnancy. Stick to pregnancy-specific formulations.

Start preparing for feeding in the third trimester, not after baby arrives. Read about breastfeeding, watch latch videos, know what cluster feeding is before it happens to you at day three. Buy a Haakaa. Have formula and bottles in the house even if you plan to exclusively breastfeed. Having options reduces panic at 2am.

Hydration is genuinely important. Pregnancy increases your blood volume by about 50%. Drink water. More than you think.

A Note on Medical Advice

I’m a mum, not a healthcare professional. Prenatal nutrition is one of the few areas where personalised medical advice genuinely matters. Your blood test results, medical history, and individual circumstances should drive your supplement decisions. Please discuss any supplements with your GP, obstetrician, or midwife, especially if you have any pre-existing conditions or are taking other medications.

If you have concerns about morning sickness, weight gain, or any pregnancy-related nutritional issue, please contact your healthcare provider. The Pregnancy, Birth and Baby helpline is also available on 1800 882 436. See my full Medical Disclaimer.

Bottom Line

If I could only recommend ONE thing for prenatal nutrition: Elevit, starting as early as possible (ideally three months pre-conception). It covers most pregnancy nutritional needs in a single, widely available tablet.

If I could recommend ONE addition: Bioglan Pregnancy DHA, because the brain development evidence is too strong to ignore and most prenatals don’t include enough.

If I could recommend ONE feeding-prep purchase: a Haakaa. $30 and the most underrated piece of new-mum gear in existence.

Total spend for the trio: about $90 AUD per month for the supplements, plus a one-off $30 for the Haakaa. That covers the foundation for nine months of pregnancy and sets you up for feeding from day one.

Best wishes with your pregnancy.

— Amanda, Nest, Nurse and Nourish

Last Updated: 22/05/2026