Vitamins, supplements and nutrition in pregnancy

Overview

Eating a healthy, varied diet in pregnancy will help you get most of the vitamins and minerals you need.

But when you're pregnant, or there's a chance you might get pregnant, it's important to also take a folic acid supplement.

According to UK health guidelines, it's recommended that you take:

• 400 micrograms of folic acid every day – from before you're pregnant until you're 12 weeks pregnant

This is to reduce the risk of problems in the baby's development in the early weeks of pregnancy.

It is also recommended that you take a daily vitamin D supplement.

Do not take cod liver oil or any supplements containing vitamin A (retinol) when you're pregnant. Too much vitamin A could harm your baby. Always check the label.

You should also know which foods to avoid during pregnancy — find out more on this page.

Where to get pregnancy supplements

You can get supplements from pharmacies and supermarkets, or a GP may be able to prescribe them for you.

If you want to get your folic acid from a multivitamin tablet, make sure the tablet does not contain vitamin A (or retinol).

Folic acid before and during pregnancy

It's important to take a 400 micrograms folic acid tablet every day before you're pregnant and until you're 12 weeks pregnant.

Folic acid can help prevent birth defects known as neural tube defects, including spina bifida.

If you did not take folic acid before you conceived, you should start as soon as you find out you're pregnant.

Try to eat green leafy vegetables which contain folate (the natural form of folic acid) and breakfast cereals and fat spreads with folic acid added to them.

It's difficult to get the amount of folate recommended for a healthy pregnancy from food alone, which is why it's important to take a folic acid supplement.

Higher-dose folic acid

If you have a higher chance of your pregnancy being affected by neural tube defects, you will be advised to take a higher dose of folic acid (5 milligrams). You will be advised to take this each day until you're 12 weeks pregnant.

You may have a higher chance if:

• you or the baby's biological father have a neural tube defect
• you or the baby's biological father have a family history of neural tube defects
• you have had a previous pregnancy affected by a neural tube defect
• you have diabetes
• you take anti-epilepsy medicine
• you take anti-retroviral medicine for HIV

If any of this applies to you, talk to a GP. They may prescribe a higher dose of folic acid.

A GP or midwife may also recommend additional screening tests during your pregnancy.

Vitamin D in pregnancy

Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Our bodies make vitamin D when our skin is exposed to sunlight.

In the UK:

It’s recommended that pregnant and breastfeeding women take a daily vitamin D supplement (10 micrograms) between September and March, because sunlight levels during these months are not sufficient for the body to make enough vitamin D naturally.

In Southeast Asia:

Sunlight may be available year-round, so many people can make enough vitamin D through regular sun exposure. However, a supplement may still be needed if you:

• Stay indoors most of the time
• Cover most of your skin when outside
• Have darker skin or certain health conditions
• Eat very little vitamin D-rich food

If you’re pregnant or breastfeeding and unsure whether you need a supplement, speak to a healthcare provider.

Vitamin D is also in some foods, including:

• oily fish (such as salmon, mackerel, herring and sardines)
• eggs
• red meat

Vitamin D is also added to some breakfast cereals, fat spreads and non-dairy milk alternatives. The amounts added to these products can vary and might only be small.

Because vitamin D is only found in a small number of foods, whether naturally occurring or added, it is difficult to get enough from foods alone.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

Information: 
There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

If you have dark skin or cover your skin a lot

You may be at particular risk of not having enough vitamin D if:

• you have dark skin (for example, if you're of African, African Caribbean or south Asian origin)
• you cover your skin when outside or spend lots of time indoors

You may need to consider taking a daily supplement of vitamin D all year. Talk to a midwife or doctor for advice.

Iron in pregnancy

If you do not have enough iron, you'll probably get very tired and may suffer fromanaemia.

Lean meat, green leafy vegetables, dried fruit and nuts contain iron.

If you'd like to eat peanuts or foods that contain peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy, balanced diet unless you're allergic to them or your health professional advises you not to.

Many breakfast cereals have iron added to them. If the iron level in your blood becomes low, a GP or midwife will advise you to take iron supplements.

Vitamin C in pregnancy

Vitamin C protects cells and helps keep them healthy.

It's found in a wide variety of fruit and vegetables, and a balanced diet can provide all the vitamin C you need.

Good sources include:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

Calcium in pregnancy

Calcium is vital for making your baby's bones and teeth.

Sources of calcium include:

• milk, cheese and yoghurt
• green leafy vegetables, such as rocket, watercress or curly kale
• tofu
• soya drinks with added calcium
• bread and any foods made with fortified flour
• fish where you eat the bones, such as sardines and pilchards

​Vegetarian, vegan and special diets in pregnancy

A varied and balanced vegetarian diet should provide enough nutrients for you and your baby during pregnancy.

But you might find it more difficult to get enough iron and vitamin B12.

Talk to a midwife or doctor about how to make sure you're getting enough of these important nutrients.

If you're vegan or you follow a restricted diet because of a food intolerance (for example, a gluten-free diet for coeliac disease) or for religious reasons, talk to a midwife or GP.

You could ask to be referred to a dietitian for advice on how to make sure you're getting all the nutrients you need for you and your baby.