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Vitamins and supplements for those planning on becoming pregnant

Eating well before pregnancy will help you get most of the vitamins and minerals you need but those who are planning on becoming pregnant should take a folic acid supplement.  

Folic acid 

Folic acid is one of the B vitamins helping to support growth and cell division in the body. Supplementation is recommended for all those planning a pregnancy to help reduce the risk of their baby having development problems in the early stages of pregnancy. The neural tube is one of the first things that a baby grows, and this goes onto become their brain and spinal cord. To support healthy development of the neural tube, folic acid should ideally be taken as a supplement 3 months before, or as early as possible after a positive pregnancy test, and should continue for at least the first 12 weeks of pregnancy. The recommended dose is 400 micrograms per day. Supplements that contain this amount can be found in most supermarkets and pharmacies. A diet rich in natural folate, including foods such as green leafy vegetables, beans and legumes, oranges, and wholegrain food is also recommended, whilst also including some fortified foods like breakfast cereals.

A higher-dose of folic acid supplement, 5 mg a day, is recommended to anyone who is planning to become pregnant or is in the first 12 weeks of pregnancy if they have an increased risk of having a baby with a neural tube defect or other congenital malformation.

This includes if they:

  • have a family history of a neural tube defect or other congenital malformation. This also applies if their partner has a family history. 
  • a previous pregnancy affected by a neural tube defect or other congenital malformation
  • have type 1 or type 2 diabetes
  • have a haematological condition that requires folic acid supplementation, such as sickle cell anaemia or thalassaemia
  • are taking medicines that can affect how folic acid is absorbed or metabolised (for example, people taking anti-epileptic medicines or medicines for HIV)

If you require a higher dose of folic acid please speak to your doctor, nurse or midwife who can advise on arranging a prescription. 

Vitamin D

Vitamin D works with calcium and phosphorous in the body to build and protect healthy bones, muscles and teeth. Having enough vitamin D helps the body to absorb all the calcium it needs for good bone health.

Foods that provide a good source of vitamin D are oily fish such as salmon, sardines and pilchards, eggs (yolk), and some fortified breakfast cereals and yogurts; however, we get most of our vitamin D from sunlight. Having a healthy balanced diet is vital for all the other important nutrients that our body needs, but it is unlikely to provide us with enough vitamin D. During autumn and winter months (between October and early March), we call upon stores in our body to supply vitamin D, but often these are not enough to keep levels topped up, and so taking a daily 10 microgram supplement is recommended for everyone, adults and children, at this time of year.

Vitamin D supplements may be labelled in IU (international units) rather than micrograms. Note: 400 IU is the same as 10 micrograms.

A number of vitamin D supplements are not suitable for those following a vegan diet so check labels and make sure that these provide the same or similar daily amounts as recommended above.

Those who are, or could become pregnant should avoid any supplements containing vitamin A (retinol).

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 supplement, make sure it is suitable for pregnancy and does not contain vitamin A (retinol). However, multivitamin supplements are not routinely recommended for those planning a pregnancy or who are pregnant. Public health recommendations advise that folic acid and vitamin D are most important to take as a supplement at this time.

The Healthy Start Scheme offers eligible families who are pregnant or have a child under 4 years old, free vitamins and help to buy healthy food and milk.