TikTok has a habit of turning wellness shortcuts into overnight obsessions — and the latest trend has users reaching for prenatal vitamins, even when pregnancy isn’t on the horizon.
Across the app, women are encouraging one another to take prenatals for supposed beauty benefits, claiming the supplements can deliver thicker hair, stronger nails and a so-called “pregnancy glow” without, well, the pregnancy. But experts say the viral advice isn’t quite as harmless as it sounds.
Prenatal vitamins are specifically formulated to support pregnancy, which is why they contain higher levels of certain nutrients like folic acid, iron and calcium. These nutrients play a crucial role for expectant mothers — iron helps deliver oxygen to a developing fetus, while folic acid can reduce the risk of neural tube defects, such as spina bifida, by up to 70 percent.
That doesn’t mean those same benefits automatically translate to people who aren’t pregnant.
“There are no supported benefits” to taking prenatal vitamins if you’re not expecting, Jamie Pronschinske, a registered dietitian at Mayo Clinic Health System in Wisconsin, previously told Business Insider in 2023. In fact, she warned that taking prenatals unnecessarily could potentially do more harm than good.
Iron is a key reason why. While the mineral is often linked to hair and nail health, prenatal vitamins contain significantly more iron than the average person needs. According to Pronschinske, prenatals typically include 27 milligrams of iron per daily dose — the recommended amount for pregnancy. For comparison, nonpregnant adults generally need far less: about 8 milligrams for men and 18 milligrams for women, ideally obtained through food rather than supplements.
Too much iron can lead to iron toxicity, which may damage the gastrointestinal tract. While Pronschinske noted that iron toxicity from prenatals is rare in adults, Mount Sinai warns that children can suffer a “severe overdose” if they ingest prenatal supplements.
Iron overload can also interfere with the body’s ability to absorb other nutrients. Pronschinske explained that excess iron may reduce zinc absorption and can interact with certain prescription medications. Because iron carries a positive charge, it can bind to antibiotics used to treat conditions like pneumonia or bladder infections, potentially making those medications less effective.
So what’s the safer alternative?
If you and your healthcare provider determine that your diet isn’t meeting your nutritional needs, a standard multivitamin is often sufficient. “Multivitamins are amazing and can provide your body with essential nutrients,” certified nurse midwife Najma Ibrahim, CNM, shared via Cleveland Clinic Health Essentials. “But there’s nothing better than food to nourish the body and give it what it needs.”
For people of childbearing age or those who require additional nutrients, Ibrahim said there’s generally no major danger in taking prenatal vitamins — but only with guidance. She recommends speaking with a healthcare provider and carefully comparing brands before starting any supplement.
“Look at all the different types of prenatal vitamins available and find one that works for you,” she advised. “And make sure it contains the nutrients that most people are low in, such as vitamin D, iron and calcium.”
Ultimately, experts stress that supplements should be tailored to individual needs — not TikTok trends. Before adding anything new to your routine, it’s best to check in with a doctor or registered dietitian to avoid overdoing nutrients your body may not actually need.
