© fizkes / Shutterstock Woman putting vitamins in her mouthCelebrities like Mindy Kaling attribute their thick, shiny hair to their prenatal vitamins, even if they aren't pregnant (via InStyle). But are these supplements really safe if you are not pregnant or planning to become pregnant?
According to the American Pregnancy Association, prenatal vitamins are a combination of certain vitamins and minerals that your baby needs for optimal growth. During pregnancy, the body needs to increase some of these vitamins and minerals, such as folic acid, calcium, and iron. Your doctor may recommend prenatal vitamins because not all are equal and not all contain the same ingredients and dosages.
The American College of Obstetricians and Gynecologists recommends consuming 600 micrograms of folate per day during pregnancy. It is difficult to get so much from food sources alone, so it is recommended that you start taking a prenatal vitamin containing at least 400 micrograms of folic acid at least one month before planning a pregnancy. Other important prenatal vitamin supplements include B vitamins, DHA, choline, and vitamins A, C and D.
© ADragan / Shutterstock Shell from bottles and vitaminsBut if you're considering taking prenatal vitamins and aren't pregnant or have no plans to get pregnant, you should think again, according to the Mayo Clinic. Some people claim that they can give you thicker hair and stronger nails, but this has not been proven, and in fact, taking some supplements in unnecessary amounts for a long time can be harmful.
For example, during pregnancy, it is recommended to consume 27 milligrams of iron per day. But when you're not pregnant, women between the ages of 19 and 50 need only 18 milligrams a day. If you consume too much iron, it can build up in your body and become toxic. Too much iron can cause diarrhea, constipation, nausea, vomiting, and even death.
Too much folic acid when you're not pregnant can also be dangerous (via Healthline). If you take too much folic acid, one side effect is that you may not even notice that you are deficient in vitamin B12.
If you are not pregnant or planning to become pregnant, it would be wise to focus on a balanced diet rather than taking prenatal vitamins when you don't need them. Choose a variety of lean proteins, whole grains, lots of fruits and vegetables, and low-fat dairy products.
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