Supplements in Pregnancy

During pregnancy, it's important to focus on a balanced and nutritious diet to support the health of both you and your baby. In addition to a healthy diet, taking a good pregnancy multivitamin can help ensure you're getting all the necessary nutrients. However, it's essential to consult with your midwife or consultant before starting any new supplements in pregnancy to ensure they are appropriate for your individual needs. Here are some points to consider regarding pregnancy multivitamins, commonly recommended supplements, and vitamins to avoid during pregnancy in the UK.

The Core UK-Recommended Pregnancy Supplements

Here’s what the NHS advises:

1. Folic Acid

When: From pre-conception until 12 weeks of pregnancy

Why: Folic acid significantly reduces the risk of neural tube defects such as spina bifida.

How much: 400 micrograms (mcg) daily. If you’re at higher risk (e.g., diabetes, BMI over 30, or taking certain medications), your GP may recommend a higher dose (5mg).

2. Vitamin D

When: Throughout pregnancy and while breastfeeding

Why: Supports bone, teeth, and muscle development for both you and your baby.

How much: 10 micrograms (mcg) dailyNote: From October to March, it’s hard to get enough vitamin D from sunlight alone, so supplements are especially important during those months.

Other Supplements to Consider (but not always needed)

These are sometimes advised based on diet or individual needs, but are not required for everyone:

3. Iron

You might need extra iron if your blood tests show you’re anaemic or if you’re feeling particularly tired. Iron is best taken under guidance from your midwife or GP.

4. Iodine

Found in dairy, fish, and some cereals. Iodine helps support baby’s brain development. Most people get enough through their diet, but some pregnancy multivitamins include it just in case.

5. Omega-3 (DHA/EPA)

Essential for baby’s brain and eye development. You can get Omega-3 from oily fish (like salmon or sardines), or from a supplement — just check it’s suitable for pregnancy and contains no added vitamin A.

Vitamins to avoid during pregnancy:

While it's important to supplement certain vitamins during pregnancy, there are some vitamins that should be avoided or limited due to potential risks. Here are a few examples:

1. Vitamin A: High levels of vitamin A can be harmful to the developing baby. Avoid taking vitamin A supplements, including fish liver oil supplements, and be cautious of excessive intake from food sources like liver or high-dose supplements.

2. Vitamin E: While small amounts of vitamin E from food sources are safe, high-dose vitamin E supplements should be avoided as they may increase the risk of complications.

3. Herbal supplements: Some herbal supplements are not recommended during pregnancy due to limited safety data. Always consult with your midwife or consultant before taking any herbal or alternative remedies.

Remember, it's essential to discuss any supplements or multivitamins with your midwife or consultant to ensure they are appropriate for your specific needs. They can provide personalised advice based on your individual circumstances and any underlying health conditions you may have.

Want more support through your pregnancy?

At Beyond the Bump, our antenatal course — The Birth & Baby Academy — covers everything you need to feel informed, confident, and supported, including a whole module on nutrition, supplements, and pregnancy well-being.

If you’re early in your pregnancy journey, don’t forget to download our free video on Taking Control of Your Birth — it’s a great place to start.