Pregnancy Vitamins

Pregnancy can make the vitamin aisle suddenly feel much more complicated. There are prenatal multivitamins, individual supplements and long ingredient lists, yet you do not necessarily need to take everything marketed for pregnancy.

In the UK, the NHS specifically recommends folic acid and vitamin D during pregnancy, with the timing depending on the supplement and your circumstances. Other supplements, such as iron, may be recommended if blood tests show that you need them. Some supplements should be avoided, particularly those containing vitamin A in the form of retinol.

Your individual needs can be different, so your midwife, GP or pharmacist is the right person to ask if you are unsure what applies to you.

Which vitamins are recommended during pregnancy?

A varied diet provides many of the vitamins and minerals needed during pregnancy. Supplements are still recommended for certain nutrients because diet or sunlight alone may not reliably provide what is needed.

Current NHS guidance recommends folic acid when trying to conceive and during early pregnancy. It also recommends vitamin D during pregnancy, with seasonal and individual factors affecting how long it should be taken.

You do not automatically need a long list of separate supplements simply because you are pregnant. If you choose a pregnancy multivitamin, check its label carefully so you know what it contains.

NICE also advises healthcare professionals to give pregnant people current government information about vitamin supplementation and to discuss access to schemes such as Healthy Start where relevant.

Folic acid

Folic acid is the supplement most closely associated with the period before conception and early pregnancy.

The NHS recommends taking 400 micrograms of folic acid every day while trying to get pregnant, ideally starting three months beforehand, or as soon as you find out you are pregnant. It recommends continuing through the first 12 weeks of pregnancy.

Folic acid helps reduce the chance of neural tube defects, which affect the developing brain or spine.

Some people are advised to take a higher prescribed dose because of particular medical, family or medication-related factors. This is something to discuss with a GP rather than deciding on a higher dose yourself.

If you discover that you are pregnant and have not been taking folic acid, NHS guidance says to start taking it as soon as you find out.

Vitamin D

Vitamin D supports healthy bones and teeth and is another supplement specifically addressed in NHS pregnancy guidance.

The NHS recommends 10 micrograms of vitamin D each day between early October and late March during pregnancy because the body cannot make enough vitamin D from sunlight during these months in the UK.

Some people may need to take vitamin D throughout the year. NHS guidance says this includes people who usually cover most of their skin outdoors or spend a lot of time indoors. People with black or brown skin are advised to consider taking it throughout the year because skin pigmentation affects how much vitamin D the skin produces.

If you think you may not be getting enough vitamin D, speak to your midwife or GP.

Avoid taking more than the amount recommended for you. The NHS warns that taking excessive vitamin D can be harmful.

Do you need an iron supplement?

Iron is needed to make red blood cells, which carry oxygen around the body.

Your iron levels are checked as part of routine antenatal blood testing. According to the NHS, this happens at your booking appointment and again at around 28 weeks.

If your iron levels are low or you develop iron-deficiency anaemia, your GP or midwife may recommend an iron supplement.

This is different from assuming that everyone needs a separate iron tablet throughout pregnancy. If you are concerned about tiredness, your diet or your iron levels, speak to your maternity team rather than starting a high-dose supplement without advice.

Do you need a pregnancy multivitamin?

A prenatal multivitamin can be a convenient way to take recommended nutrients, but it is not the only way to take pregnancy supplements.

The important part is checking what the product actually contains. Different brands can have different formulations, and taking several supplements at once can mean ingredients are duplicated.

If you take a multivitamin during pregnancy, make sure it is suitable for pregnancy and check that it does not contain vitamin A in the form of retinol.

If you already take supplements for another reason, show the labels to your midwife, GP or pharmacist. They can help you check whether the ingredients are appropriate alongside pregnancy supplements.

Which supplements should you avoid during pregnancy?

The NHS advises against taking cod liver oil or supplements containing vitamin A, also called retinol, during pregnancy. Too much vitamin A can harm a baby’s development.

This is why checking the label of a general multivitamin matters. A supplement being described as natural or being available without a prescription does not automatically mean it is suitable during pregnancy.

The NHS also advises avoiding liver and liver products during pregnancy because they contain high levels of vitamin A.

If you are uncertain whether a supplement contains retinol, or whether a product you already use is suitable, ask a pharmacist, midwife or GP before taking it.

What about other vitamins and supplements?

Most vitamins and minerals can usually be obtained through a varied diet, but individual circumstances can change what you need.

Your diet, medical history, blood test results, medicines and previous surgery can all be relevant. NICE specifically advises people who have had bariatric surgery and are planning a pregnancy or are pregnant to contact their bariatric surgery unit for individualised specialist advice about folic acid and other micronutrients.

People following vegetarian, vegan or restricted diets may also want to discuss nutrition with their midwife or another qualified healthcare professional so that any potential gaps can be considered individually.

Avoid adding supplements simply because you have seen them recommended online. Pregnancy-specific advice is more useful than a general supplement trend.

Can you get pregnancy vitamins for free?

Some people in England, Wales and Northern Ireland can receive free vitamins through the NHS Healthy Start scheme if they meet the eligibility criteria.

Healthy Start vitamins for pregnancy contain folic acid, vitamin C and vitamin D.

Your midwife can tell you about local access, or you can check the Healthy Start service directly to see whether you qualify.

Even if you are not eligible for Healthy Start, pregnancy vitamins are widely available from pharmacies and supermarkets. If you have been advised to take a prescribed higher dose of folic acid or another specific supplement, follow the advice given by your healthcare professional.

A simple way to check your supplements

You do not need to build a complicated supplement routine.

Start by checking whether you are following current NHS guidance for folic acid and vitamin D. Then look at anything else you already take, including multivitamins, individual vitamins and oils.

Read the ingredient list rather than relying only on the product name. Check for duplicate ingredients and make sure the supplement is suitable for pregnancy.

If anything is unclear, take the packaging or a photograph of the label to your pharmacist, midwife or GP. That is particularly useful if you take prescribed medicines, have a medical condition, follow a restricted diet or have previously had bariatric surgery.

When to get professional advice

Speak to your midwife, GP or pharmacist if you are unsure which pregnancy vitamins you need, have started pregnancy without taking folic acid, or are concerned that you may have taken a supplement that is not recommended during pregnancy.

Ask your GP or midwife for individual advice if you have a medical condition, take regular medicines, have had bariatric surgery, follow a restricted diet or think you may need a higher dose of folic acid. Do not increase supplement doses without professional advice.

If blood tests show that you have low iron levels, your maternity team can advise whether an iron supplement is appropriate.

If you think you have accidentally taken too much of a vitamin or supplement, or you feel unwell after taking one, seek advice from a pharmacist, GP, maternity service or NHS 111 as appropriate. For a severe or life-threatening reaction, call 999.