As if choosing a multivitamin from the endless options at the drugstore isn't confusing enough, a report from consumerlabs.com has found that 30 percent of the multivitamins the company tested had significantly more or less of some ingredients than the products claimed. Here's some advice you can safely swallow.

100 percent is plenty. "Those that offer 300 percent aren't any more helpful," says Elizabeth Ward, RD, author of Expect the Best: Your Guide to Healthy Eating Before, During & After Pregnancy.

Look for the "USP verified" symbol. It's not a guarantee, but supplements that have been approved by the U.S. Pharmacopeia, a nonprofit health agency, are typically of good quality.

Consider a prescription prenatal. Folic acid and iron are particularly crucial nutrients for women who are in the process of trying to get pregnant, the group that prenatals are tailored to.

Eat smart. "Our bodies absorb nutrients best from food," says Ward. "A diet with lots of fruits, vegetables, lean protein and whole grains is always your best bet."

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