Vitamins and minerals in pregnancy

Folic acid

Folic acid (Vitamin B9) is an essential vitamin that helps to protect the development of your baby’s brain and spinal cord. Taking enough folic acid lowers the chance of your baby being born with conditions such as spina bifida. Ideally you should take a folic acid supplement for the 3 months before conception and then during the first three months of pregnancy. For more information on folic acid in pregnancy, see here…

Vitamin D

Vitamin D is needed to keep bones, teeth and muscles healthy.It is made by the skin when it is exposed to enough sunlight. In the UK, this is only possible between late March/early April and late September. At other times, the sun is not strong enough for the skin to make Vitamin D.Although there is Vitamin D in some foods, such as oily fish, eggs and red meat, it is difficult to get enough from diet alone. All pregnant women are advised to take a daily Vitamin D supplement containing 10mcg  of Vitamin D throughout pregnancy and while breastfeeding.

Other vitamins and minerals

People eating a healthy diet are unlikely to need any other vitamin supplements to remain healthy, even during pregnancy. For tips on healthy eating in pregnancy, including portion sizes for key food groups like dairy products, carbohydrates, and fruit and vegetables, see here… In some cases, however, pregnant women may need supplements if they have a deficiency in a particular vitamin or mineral.

A lack of iron can lead to tiredness and, in severe cases, to anaemia, in which the blood does not carry oxygen properly. This can lead to lack of energy, dizziness, shortness of breath on exerting yourself, heart palpitations (a fast or pounding heartbeat), and pale skin. Foods that naturally contain iron include lean meat, leafy green vegetables, dried fruit, and nuts, and iron is often added to breakfast cereals. If your iron level is low, your GP or midwife will recommend that you take iron supplements, or your GP may prescribe iron tablets, which are stronger than ordinary vitamin supplements. 

Calcium, for your developing baby’s bones and teeth, and Vitamin C to keep cells healthy, are both important during pregnancy and can both be obtained from a healthy diet. Calcium is found in dairy products, leafy green leafy vegetables, pulses, dried fruit and bread, it is recommended that you eat three portions per day of semi-skimmed or skimmed milk, selected cheeses, or yoghurt, which are all are important sources of calcium.

Vitamin C is found in many fruits and vegetables, particularly oranges, peppers, strawberries, blackcurrants, broccoli, brussel sprouts and potatoes. Vitamin C supplements are not recommended during pregnancy, as they do not appear to provide any benefit over Vitamin C from a healthy diet. Vitamin C does, however, help the body to absorb iron, and it may therefore be beneficial in women at risk of anaemia.

Vitamin A (also called ‘retinol’) can be harmful to your baby and should not be taken during pregnancy. This is also the reason why pregnant women are advised not to eat liver, which contains large amounts of Vitamin A. When buying multivitamin tablets, you should therefore choose a supplement specifically formulated for use in pregnancy, as many general multivitamins contain Vitamin A.

Do I need more supplements if I am vegetarian or vegan?

Vegetarians, like other pregnant women, should take folic acid and Vitamin D supplements, but a varied, balanced vegetarian diet can provide all the other nutrients you need. Some vegetarian diets may be low in iron and Vitamin B12, both of which non-vegetarians can get from eating meat and fish.

Good sources of vitamin B12 include yeast extract spreads, as well as breakfast cereals and soya milk to which Vitamin B12 has been added. Vegans in particular can find it difficult to get enough Vitamin B12 from food and may therefore need a supplement.

Vegans also need to make sure they get enough calcium, which non-vegans can get from dairy produce. Some milk alternatives, such as soy, rice or oat drinks, often have calcium added.

If you are vegan or have a restricted diet (for example, because you have a food intolerance or for religious reasons) then you should talk to your midwife or GP about how you can get all the vitamins and minerals you need. They may refer you to a dietitian, who can advise you whether you should take any additional supplements.

The best vitamins in pregnancy

We've been on the hunt for the highest recommended pregnancy vitamins from our audience of mums-to-be and new parents.

1. Vitabiotics Pregnacare Plus

Your midwife might have already recommended this brand to you. This is a multivitamin tablet that will cover your essential needs during pregnancy. The package includes two different sets of tablets: the Pregnacare Original multivitamin tablet, containing 400µg folic acid and 10µg vitamin D, which are the exact quantities advised by the UK Department of Health, as well as the Omega-3 capsule for your baby’s brain and eye development. Some women have commented that the pills are quite large to swallow, so if you have trouble with this, you might want to check this list for some smaller tablets.

2. Boots Folic Acid + Vitamin D

For a cheaper option, the Boots branded folic acid and vitamin D will do just fine, too. These also contain 400µg folic acid and 10µg vitamin D, so you only need to take one a day. Some have commented that these pills are smaller than other branded ones and easy to swallow.

3. Seven Seas Pregnancy Vitamins with Folic Acid

This is also a multivitamin tablet, containing the recommended daily dose of 400µg folic acid, but it also contains vitamin D, iron –which your body is in extra need of as it makes more blood to for your baby to have enough oxygen – as well as ginger, which can help with nausea. You cannot take this on an empty stomach, and note that DHA is not included.

4. Proceive® Conception and Pregnancy Omega 3

We’ve seen so many raving reviews for this pregnancy supplement, and the good thing is it’s perfect to use for conception, too. It contains omega 3, DHA, EPA and sustainably sourced fish oil.

5. Viridian Pregnancy Complex

Many chemists are recommending this brand lately and it has won multiple awards for containing 27 useful vitamins, including your daily dose of folic acid, iron, vitamin C, D and B. Women have said they’ve used this before and after their pregnancy as well, so this supplement can hold your hand through the various stages of pregnancy.

6. My Expert Midwife Pre-Conception & Pregnancy

We love that these supplements have been created in collaboration with midwives, and are perfect to take if you’re trying to conceive as well as during your pregnancy. The supplements contain your daily dose of folic acid and vitamin D, as well as zinc for fertility and DNA, vitamin B6, for reducing tiredness, vitamin C for a healthy immune system and vitamin B12 for healthy cells.

7. Wellgard Vegan Prenatal Gummies

If you’re struggling to take tablets during your pregnancy because of their aftertaste or simply their size, gummies might be a good option for you. These vegan gummies have folic acid, vitamin D and DHA, so you can rest assured you’re getting all essential nutrients in one go. The gummies have a lemon flavour, which many women have commented has helped to avoid nausea. 

8. Bio-Kult Pregnéa

These tablets have caught our attention after reading comments on how they have helped prevent hair loss during and after pregnancy. If you’re particularly worried about hair loss, this may be the tablet for you! Containing your daily dose of folic acid and vitamin D, these also have zinc, magnesium and vitamin C. 

9. Wild Nutrition Food-Grown® Pregnancy Vitamins

This is on the pricier side, but it’s an excellent all-in-one daily tablet with vitamins that are good and necessary for the baby, but also help with you nausea, hormones and fatigue. You can also continue to take these tablets up until your baby is 12 weeks old. The product is vegetarian, ethically sourced and a food-grown formulation that is meant to mimic nature’s natural processes. 

10. ProGummies Prenatal Care Gummies

Another gummies option for those who do not enjoy swallowing tablets, these have a lovely mixed berry flavour and are produced in collaboration with the British Vitamin Angels charity. The gummies contain your daily dose of both folic acid and vitamin D, as well as other fantastic vitamins including B12, K1, E and C. Two gummies a day, and you’re done!

11. Health Leads Folate

If you’re looking to only take the necessary nutrients needed for pregnancy, or simply like to keep all your vitamins separate, the next supplements are single supplements you can incorporate in your diet. This folic acid has some fantastic reviews and is easy on the stomach. People have commented on how easy the pills are to swallow, as well as how they’ve not caused nausea. They’re from a local supplements brand based in South West Wales.

12. Natures Aid Vitamin D

It’s hard to find single vitamin D tablets that don’t go over the recommended 10µg per day, so these are the perfect for pregnancy. They’re made locally in Lancashire, UK, are quite small, easy to swallow and to digest. They are also vegan-friendly.

13. Active Iron Pregnancy

We’ve mentioned iron as being a big factor in helping your baby receive the oxygen they need, as well as a great way for you to combat fatigue, dizziness and lack of energy during pregnancy. This iron-specific supplement is safe to take before, during and after pregnancy and will cover your daily dose of iron. Iron is often associated with constipation, but this formula is non-constipating so as to help with regular digestive function during pregnancy.

14. Zita West Vital DHA with Omega 3

For healthy brain development during pregnancy, this DHA and omega3 supplement is perfect in addition to your daily vitamin D and folic acid. It’s vegan-friendly, made in the UK and buyers have said this is easy on the stomach and doesn’t have a fishy aftertaste like most omega 3 supplements do.

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