Vitamins, Supplements and Nutrition you should be taking During Pregnancy

While you’re pregnant it is so important that you and your baby are getting the vitamins and minerals you need, now eating a balanced and healthy diet will give you these naturally, it is also important to take a folic acid supplement.

It’s recommended you take this every day from before you’re pregnant until you’re 12 weeks, as this will help reduce the risk of problems in the baby’s early development.

The NHS also recommend that you take a daily vitamin D supplement alongside this, but do not take any cod liver oil or supplements containing vitamin A (retinol) while you’re pregnant as this could actually harm your baby if you take too much of it.

Take Folic Acid Before & During

It is recommended that you take a 400 micrograms folic acid tablet every day before you’re pregnant and until you’re at least 12 weeks pregnant. This is important as folic acid can help prevent birth defects like spina bifida.

If you didn’t take this tablet before you found out you were pregnant, start taking it as soon as you find out you are.

There are other ways to take folic acid if you don’t want to take tablets, try to eat green leafy vegetables as these contain a natural form of folic acid, folate.

It can be quite difficult to get the right amount of folate by eating food alone, which is why it is recommended to take the folic acid supplement.

Vitamin D

It is recommended that you take 10 micrograms of vitamin D each day and that you should consider taking a supplement containing this between September and March.

It is important to take vitamin D as it regulates the amount of calcium and phosphate in the body, which helps keep your bones, teeth and muscles healthy. It is only advised to take supplements during September and March, as in the other months the summer sunlight does this naturally.

Vitamin D is also available in some foods including: oily fish, eggs, red meat, some breakfast cereals, non-dairy milk alternatives.


Some people may not get enough iron, therefore it is important to eat lean meat, leafy vegetables, dried fruit and nuts.

Vitamin C

This vitamin helps protect your cells and keep them healthy, it is found in a variety of fruit and vegetables, so as long as you keep a healthy diet you should have all the vitamin C you need.

Good sources of vitamin C include: oranges, peppers, strawberries, blackcurrants, broccoli, potatoes and brussels sprouts.


Calcium helps make sure your baby’s bones and teeth are healthy & strong.

Good sources of calcium include: milk, cheese, yoghurt, leafy vegetables, tofu, soya drinks with added calcium. Break and fish (like sardines and pilchards).

Get in touch

Here at Northumbria Health, we can help you make sure that you and your baby are getting the right vitamins through supplements. If you aren’t sure which ones are best for you, get in touch and we would be happy to help.