You'll get most of the vitamins and minerals you need by eating a healthy, varied diet. But when you're pregnant you also need to take a folic acid supplement. It's recommended you take a daily vitamin D supplement too – especially in the winter months (October - March) when you don't get enough from the sunlight.
Ask your GP, midwife or pharmacist about supplements – your GP may be able to prescribe them to you. If you're on income-related benefits, or under 18, you may be entitled to free vitamins via the Healthy Start scheme.
It's best to start taking folic acid as soon as you start trying for a baby, or as soon as you find out you're pregnant.
Folic acid is very important for your pregnancy, as it can prevent birth defects known as 'neural tube defects', including spina bifida.
Certain foods contain the natural form of folic acid (folate), such as broccoli, spinach and other green leafy vegetables as well as granary bread, beans and pulses. While it's good to include these foods in your diet, you'll still need to take your folic acid supplements.
You'll need 400 micrograms (mcg) every day until the end of your first trimester (12 weeks).
Everyone needs vitamin D – it helps us absorb the right amount of calcium and phosphate in the body (needed to keep our bones, teeth and muscles healthy). If you're pregnant, or breastfeeding, you should consider taking a daily vitamin D supplement.
Some foods like oily fish (salmon, mackerel, herring and sardines), eggs, red meat and fortified foods (such as fat spreads and some breakfast cereals) contain vitamin D. However, it would be difficult to get the amount of vitamin D you need from food alone.
From late March/early April to the end of September, most of us should be able to get enough vitamin D from the sunlight.
Whether you are pregnant, or breastfeeding, you should consider taking a daily vitamin D supplement containing 10mcg.
You can get your vitamin supplements from the following places:
Yes. If you're pregnant, you should avoid supplements and multivitamins containing vitamin A (retinol) - as too much of it can harm your baby's development. You should also avoid liver and liver products (including fish liver oil), as they are high in vitamin A.
If you're in any doubt about taking vitamin supplements during your pregnancy or while you are breastfeeding, speak to your GP or another health professional such as a pharmacist.