The Most Important Nutrients During Pregnancy
During pregnancy, the need for some nutrients increases, and some supplements should be avoided. The most important thing is to know what to start taking and when.
In this article you will find out which nutrients matter most, how much of them you need and what is better to avoid during pregnancy.
In brief. It is worth starting folic acid (400 µg per day) even before conception.1 Iodine, vitamin D and DHA are also important during pregnancy. Take iron only when recommended by a doctor. Avoid supplements containing vitamin A (retinol) and fish liver oil.2 Discuss all supplements with your doctor or midwife.
Why is it important to start taking folic acid early?
Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.1
The beneficial effect is obtained with a daily intake of 400 µg of folic acid for at least one month before conception and up to 3 months after it.1
Example. Folic acid matters most at the very beginning of pregnancy, often before you even find out you are pregnant.1 That is why it is worth starting as soon as you begin planning a pregnancy. If you have not done so, start as soon as you find out that you are pregnant.2
For some women, for example those with diabetes or those taking epilepsy medicines, a doctor may prescribe a higher dose.2
What other nutrients are needed during pregnancy?
| Nutrient | What the sources show | What this means for you |
|---|---|---|
| Iodine | During pregnancy, 200 µg per day is sufficient.3 Contributes to the normal production of thyroid hormones.4 | Many prenatal multivitamins already contain iodine. Add this to the iodine from iodised salt. |
| Vitamin D | 15 µg per day is sufficient; the upper limit is 100 µg.5,6 | A supplement is most often needed in autumn and winter. |
| DHA (omega-3) | Maternal intake of DHA contributes to the normal development of the brain and eyes of the foetus when an additional 200 mg of DHA is consumed per day.7 | This is in addition to the 250 mg of EPA and DHA recommended for adults.7 |
| Iron | Contributes to the normal formation of red blood cells.4 | A supplement is prescribed by a doctor if blood tests show a deficiency.2 |
| Vitamin B12 | It is difficult for vegan women to get it from food.2 | Discuss your diet with a midwife, doctor or dietitian. |
Example. If you take prenatal multivitamins with 200 mg of DHA, you usually do not need a separate DHA supplement. Always compare what is already in one product before buying another.
What should be avoided during pregnancy?
- Vitamin A (retinol) supplements and fish liver oil. Too much vitamin A may harm the baby. Also avoid liver oil.2 Check on the multivitamin label which form of vitamin A it contains.
- Large amounts of caffeine. During pregnancy, up to 200 mg of caffeine per day from all sources is safe.8
- Herbal supplements without your doctor's knowledge. The safety of most of them during pregnancy has not been studied.
- Several multivitamins at the same time. This makes it easy to exceed safe limits.
When to seek urgent help. Severe vomiting when you cannot keep fluids down, severe abdominal pain, bleeding or sudden swelling are reasons to contact a doctor immediately or call 112. Supplements do not replace a varied diet and antenatal care.9
Selected supplements for pregnancy
Commercial information. These are products available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page, and discuss use with your doctor.
Folic Acid + Vitamin D3 - 180 tablets - Holland & Barrett
Each tablet contains 400 µg of folic acid and 10 µg of vitamin D3. Take 1 tablet per day. If you take prenatal multivitamins, you do not need this product in addition.10
Vegan Prenatal Multi - 200mg DHA + Choline 90 Softgels - Swanson
Prenatal multivitamins: 2 capsules contain folate (as methylfolate), 15 µg of vitamin D, 220 µg of iodine, 27 mg of iron, 200 mg of DHA from algae and choline. Vitamin A is provided as beta-carotene. Because it contains iron, discuss use with your doctor.11
Dr. Formulated Vegan Prenatal DHA - 30 softgels - Garden of Life
Algae oil, 400 mg of DHA per capsule, take 1 capsule per day. Suitable for vegans. If your multivitamins already contain DHA, add up the total amount.12
Iodine Oral Spray, 150mcg (Cherry) - 25 ml - Osavi
Iodine (potassium iodide) spray, 150 µg per serving. Suitable if your multivitamins do not contain iodine. If you have a thyroid condition, use it only after consulting your doctor.13
Frequently asked questions
What is the difference between folic acid and methylfolate?
Both are forms of folate (vitamin B9). The EU claim on the risk of neural tube defects has been authorised specifically for folic acid.1 Discuss with your doctor which form to choose.
Do I need to continue taking vitamins while breastfeeding?
While breastfeeding, the need for some nutrients remains higher, for example 200 µg of iodine per day is needed.3 The DHA claim also applies to breastfed infants.7
Can I eat fish during pregnancy?
Yes, fish is a good source of DHA. No more than 2 portions of oily fish, such as salmon or sardines, per week are recommended.2
Scientific sources
- Komisijos reglamentas (ES) Nr. 1135/2014 dėl leidimo naudoti teiginį apie maisto produktų sveikatingumą, susijusį su ligos rizikos mažinimu (folio rūgštis). EUR-Lex
- NHS. Vitamins, supplements and nutrition in pregnancy. nhs.uk
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for iodine. EFSA Journal. 2014;12(5):3660. doi:10.2903/j.efsa.2014.3660
- Komisijos reglamentas (ES) Nr. 432/2012, kuriuo nustatomas leidžiamų teiginių apie maisto produktų sveikatingumą sąrašas (konsoliduota redakcija). EUR-Lex
- EFSA NDA Panel. Dietary reference values for vitamin D. EFSA Journal. 2016;14(10):4547. doi:10.2903/j.efsa.2016.4547
- EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin D. EFSA Journal. 2023;21(8):8145. doi:10.2903/j.efsa.2023.8145
- Komisijos reglamentas (ES) Nr. 440/2011 dėl leidimo naudoti tam tikrus teiginius apie maisto produktų sveikatingumą, susijusius su vaikų vystymusi ir sveikata (DHR). EUR-Lex
- EFSA NDA Panel. Scientific Opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. doi:10.2903/j.efsa.2015.4102
- Direktyva 2002/46/EB dėl valstybių narių įstatymų, susijusių su maisto papildais, suderinimo. EUR-Lex
- Holland & Barrett. Folic Acid + Vitamin D3, 180 tablets. Product label.
- Swanson. Vegan Prenatal Multi, 90 capsules. Product label.
- Garden of Life. Dr. Formulated Vegan Prenatal DHA, 30 capsules. Product label.
- Osavi. Iodine Oral Spray, 150 µg, 25 ml. Product label.
Disclaimer. This article is for information purposes only and does not replace consultation with a doctor, midwife or pharmacist. Food supplements are not intended to treat or prevent diseases and do not replace a varied diet and antenatal care. Discuss all supplements during pregnancy and breastfeeding with a healthcare professional.
