Vitamins and supplements in pregnancy

Pregnancy vitamins are designed to support you during pregnancy and are generally safe to take. In fact, they can help give your body the nutrients it needs before, during and immediately after a pregnancy. You can start taking vitamins when you first decide to try for a baby to ensure they get what they need as they grow. Plus, some pregnancy vitamins can help stave off morning sickness by preventing nutritional deficiencies, allowing you to relax into your pregnancy a little easier.  

However, while many vitamins and supplements are safe to take during pregnancy, the NHS website warns against any that contain vitamin A (retinol) – like fish liver oil – as too much of it can harm your baby’s development.  

Folic Acid

Taking folic acid in pregnancy is vital. That’s because this B vitamin helps form the neural tube – a primitive tissue structure that eventually forms the spine and nervous system – and helps prevent neural tube defects, such as spina bifida.  

To reduce the risk to your baby’s development in the most crucial stages of life, it’s recommended that expectant mums take 400 micrograms of folic acid every day from the moment you become pregnant (or before) until the end of your first trimester at 12 weeks. 

As well as taking a daily folic acid supplement, you can get it from: 

• Broccoli 
• Spinach 
• Green leafy vegetables 
• Granary bread 
• Beans 
• Pulses 

Vitamin D

Vitamin D is an important nutrient that our bodies generate when exposed to the sun. Not only does it help regulate the amount of calcium and phosphate in the body, but it helps prevent your baby from developing soft bones and conditions such as rickets during pregnancy.  

Vitamin D is difficult to get through foods alone, so pregnant women should take a 10 microgram supplement every day – especially through autumn and winter when the sun isn’t as strong.  

You can also find vitamin D in certain foods, including: 

• Oily fish 
• Eggs 
• Red meat 
• Some breakfast cereals 
• Fat spreads 
• Non-dairy milk alternatives 

Iron

Pregnant women and growing babies are most vulnerable to iron deficiency. Without enough iron, you’re likely to become tired, irritable and lack the energy you need to function. You may also develop anaemia. Pregnant women need 27 milligrams of iron a day to keep themselves going.  

The good news is you can get the iron you need by eating nuts, dried fruit, soya beans, red meat, oily fish and eggs. But if you’re found to be anemic, you may need to take an iron supplement. Your doctor will let you know if this is the case.