Folic acid in pregnancy
When you're trying to get pregnant (ideally 3 months before) or as soon as you find out you're pregnant, it's recommended you take:
- 400 micrograms of folic acid every day
Take folic acid for the first 12 weeks of pregnancy. If you take it for longer than this, it will not harm your baby.
It's important to take a folic acid supplement during pregnancy as it's difficult to get the amount you need from food alone.
Taking folic acid during this time reduces the chance of your baby having a neural tube defect (a problem with the brain or spine, or both) such as spina bifida. It can also help prevent other problems, such as cleft lip and palate or some heart conditions.
Talk to your midwife or GP if you have any questions about taking folic acid.
The word microgram is sometimes written as mcg or with the symbol μ followed by the letter g (μg).
Taking a higher dose of folic acid
It's recommended you take a higher dose of folic acid every day if you're planning a pregnancy or are less than 12 weeks pregnant and:
- you or the baby's father has a neural tube defect
- you or the baby's father has a relative with a neural tube defect
- you have had a previous pregnancy affected by a neural tube defect
- you have diabetes
- you have a blood condition such as sickle cell anaemia or thalassaemia
- you take medicine for epilepsy or HIV
A higher dose is 5 milligrams (5mg) and this can be prescribed by a GP.
Vitamin D in pregnancy
Vitamin D helps your baby's bones and teeth develop.
Our bodies make vitamin D when our skin is exposed to summer sunlight (from late March or early April to the end of September).
If you're pregnant, it's recommended you take:
- 10 micrograms of vitamin D every day between early October and late March, as we cannot make enough vitamin D from sunlight during this time
Taking vitamin D all year
You may need to take a 10 microgram vitamin D supplement all year if you do not get enough vitamin D from sunlight during the summer.
You should:
- take it all year if you usually cover most of your skin when you're outside
- take it all year if you spend a lot of time indoors
- consider taking it all year if you have black or brown skin, as this affects how much vitamin D your skin makes
If you think you might not get enough vitamin D, talk to a midwife or GP for advice.
Vitamin D is sometimes measured in international units (IU). The recommended daily dose is 400 IU (the same as 10 micrograms).
Do not take more than 100 micrograms of vitamin D a day as it could be harmful.
Iron in pregnancy
Your iron levels will be checked during routine blood tests at your 1st midwife appointment (booking appointment) and at around 28 weeks.
You need iron to make red blood cells for you and your baby. Red blood cells carry oxygen around your body.
When your body does not have enough iron, you may feel more tired than usual and you can have anaemia. Your GP or midwife will recommend you take iron supplements.
Important: Supplements to avoid in pregnancy
Do not take cod liver oil or supplements containing vitamin A (sometimes called retinol) when you're pregnant. Too much vitamin A can harm your baby's development. Always check the label.
Your should also avoid foods high in vitamin A, such as liver. Find out more about foods to avoid in pregnancy
Healthy diet in pregnancy
It's important to have a healthy, varied diet in pregnancy as this can help you get most of the vitamins and minerals you need.
Find out about vegetarian, vegan and special diets in pregnancy on the Tommy’s website
Where to get pregnancy vitamin supplements
You can buy vitamin supplements from pharmacies, supermarkets and online.
If you need higher dose folic acid or other supplements, speak to a GP.
You may also be able to get free vitamin supplements with Healthy Start.
Video: Should I take supplements during my pregnancy?
In this video, a midwife explains which supplements you can take during pregnancy.
Media review due: 2 February 2029
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