Why I Chose Perelel, Thorne Prenatal Omega-3, and Needed Choline for My Pregnancy Supplement

As a registered dietitian who’s currently navigating my own pregnancy, I’m so excited to spill the beans on the prenatal supplements I’ve chosen for myself and why I think they’re the cream of the crop. Pregnancy is such a unique journey, and getting the right nutrients for both mom and baby is non-negotiable. After years of studying nutrition science and now experiencing this firsthand, I’ve landed on three standout supplements: Perelel’s trimester-specific packs, Thorne Prenatal Omega-3, and Needed Choline. Here’s why they’re my top picks—and why they might be worth considering for you too!

Perelel: Trimester-Specific Nutrition Done Right

Pregnancy isn’t a one-size-fits-all experience, and neither should your prenatal supplement be. That’s why I’m obsessed with Perelel’s trimester-specific packs. These aren’t your average multivitamins—they’re tailored to meet the shifting nutritional demands of each trimester, which, as a dietitian, I can’t overstate the importance of.

In my first trimester, I leaned on Perelel’s pack with extra folate (in the bioavailable methylated form, L-5-MTHF) to support neural tube development—crucial in those early weeks. It also includes a B6 and ginger capsule that’s been a lifesaver for my morning sickness (trust me, I’ve tested every nausea trick in the book!). Now, in my second trimester, the pack has swapped out the anti-nausea blend for calcium and magnesium to support my baby’s growing bones and my own muscle health as my body stretches and adapts. The third trimester pack even adds probiotics, which I love for gut health—something that gets trickier as pregnancy progresses.

What seals the deal? Perelel was co-founded by an OB-GYN and developed with input from dietitians and maternal-fetal experts. Plus, it’s third-party tested for purity, so I feel confident I’m getting exactly what’s promised—no fillers, no nonsense. The convenience of daily packets also makes it easy to stay consistent, whether I’m at home or on the go.

Thorne Prenatal Omega-3: Brain Power in a Capsule

Omega-3s, particularly DHA, are non-negotiable for fetal brain and eye development, and I knew I needed a high-quality source beyond what I could get from diet alone (I’m not eating fatty fish every day!). That’s where Thorne Prenatal Omega-3 comes in. Each serving delivers 650 mg of omega-3s, including 450 mg of DHA and 200 mg of EPA, which aligns beautifully with recommendations for pregnancy—about 200-300 mg of DHA daily at a minimum, with extra EPA for placental health and mood support.

Thorne’s reputation as a trusted brand is a big reason I chose it. They use rigorous in-house testing (four rounds!) to ensure purity and potency, and their omega-3s are sourced from sustainably caught fish, free of heavy metals like mercury. As someone who’s sensitive to fishy aftertastes (especially now with pregnancy-heightened senses!), I appreciate that these softgels are lemon-flavored and don’t leave me with burps. I take them with my Perelel pack to round out my omega-3 needs, and knowing they’re supporting my baby’s neurodevelopment gives me such peace of mind.

Needed Choline: The Unsung Hero of Pregnancy

Choline might not get the spotlight like folate or iron, but as a dietitian, I’m here to tell you it’s a game-changer—and 90-95% of pregnant women don’t get enough of it through diet alone. It’s critical for baby’s brain development, memory, and even reducing the risk of neural tube defects, working hand-in-hand with folate. The recommended intake during pregnancy is 450 mg daily, jumping to 550 mg if breastfeeding, yet most prenatals skimp on it (Perelel has 120 mg, which is a solid start but not the full dose).

That’s why I added Needed Choline to my routine. Each capsule delivers 250 mg of choline bitartrate, a highly absorbable form, letting me easily hit my target when paired with dietary sources like eggs and my Perelel pack. Needed is a brand I trust—they’re transparent about their sourcing, third-party tested, and co-founded by experts who geek out over prenatal nutrition as much as I do. I’ve noticed no side effects (some choline supplements can taste funky or upset your stomach), and I love that it’s a standalone supplement, giving me flexibility to adjust based on my daily food intake.

Why These Are the Best for Me—and Maybe You Too

Together, these three supplements create a powerhouse trio that covers all my bases. Perelel gives me a comprehensive, stage-specific foundation; Thorne Prenatal Omega-3 boosts my DHA and EPA for baby’s brain and my mood; and Needed Choline fills a critical gap that most prenatals overlook. They’re backed by science, made by reputable companies, and designed with bioavailability in mind—meaning my body (and baby!) can actually use the nutrients.

As a pregnant RD, I’ve spent countless hours poring over research and product labels, and these align with what I’d recommend to clients and myself. Of course, every pregnancy is unique, so chat with your healthcare provider before starting anything new. But for me, this combo feels like the perfect recipe for a healthy pregnancy—and I’m thrilled to share it with you as I grow this little one!

What’s your go-to prenatal supplement? Let’s swap tips—I’m all ears (and belly these days)!

Disclaimer: Always consult your doctor or dietitian before starting any supplements, especially during pregnancy.