When you’re pregnant, you should be able to get all the nutrients you and your baby need from a healthy diet.
This means eating a regular, balanced diet and avoiding certain foods.
But there are also some pregnancy supplements you’re advised to take so that your baby develops well and you have a healthy pregnancy.
Here is our list of which vitamins to take when you're pregnant
What is folic acid? And how much folic acid for pregnancy?
Folic acid is the man-made version of a nutrient called folate (a B vitamin), which helps your body make healthy red blood cells and ensures your baby has a healthy brain and spine.
Because it’s hard to get from food alone, you’re recommended to take a folic acid supplement when you’re trying to get pregnant and also during the first 12 weeks of pregnancy.
Why do I need to take vitamin D when pregnant?
Vitamin D is needed for healthy bones, teeth and muscles, and although it’s found in some foods, we get most of our intake from sunlight.
Given good weather’s not guaranteed in the UK and that it’s not safe to spend too long in the sun, you’re advised to take a vitamin D supplement throughout your pregnancy.
How much calcium do I need during pregnancy?
Calcium is vital for making your baby's bones and teeth.
You don’t necessarily need to increase your intake when you’re pregnant, just make sure that you are getting enough of it from healthy sources like dairy products (or non-dairy alternatives with added calcium), nuts, green leafy vegetables such as kale and bread made with ‘fortified’ flour (which has nutrients added to it).
How can I make sure I’m getting enough iron?
During pregnancy, the amount of blood in your body increases, so iron is a really important nutrient. You’ll find it in foods like red meat, dried fruits, nuts, leafy green vegetables and pulses.
As well as eating iron-rich food, get plenty of vitamin C, as it helps your body absorb iron, and avoid tea and coffee – there’s a chemical in it that blocks absorption.
If you’re low on it, you may feel tired and look pale, and could develop anaemia. This should be picked up when you have your routine antenatal blood tests and you might be prescribed iron supplements.
Where to get pregnancy supplements
The pregnancy vitamins you need should be available in pharmacies and supermarkets but a GP may also be able to prescribe them for you.
If you’re receiving Healthy Start vouchers you are entitled to free vitamins – find out more on the Healthy Start website.
What vitamins should you not take during pregnancy?
You are advised to take folic acid and vitamin D supplements, but aside from these, a healthy diet should give you and your baby everything you need.
If you do take a multivitamin, make sure it doesn’t contain vitamin A: too much could harm your baby. The NHS also recommends not taking Cod Liver Oil when you're pregnant.
For more information on which nutrients you need during pregnancy and how to get them, visit the NHS pregnancy and baby guide.
Find loads more pregnancy tips and advice on our website, click the link here.
Article produced with help from Pamela Mills, an NHS midwife based in Greater Manchester.
