Vitamins and supplements in pregnancy

Folic acid

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.

How much do I need?

You'll need 400 micrograms (mcg) every day until the end of your first trimester (12 weeks).

Vitamin D

To keep bones and muscles healthy, we need vitamin D. From late March/early April to the end of September, most people make enough vitamin D from sunlight on their skin. However, between October and early March we should consider taking a daily vitamin D supplement because we cannot make it from sunlight.

Just 10 micrograms a day is all you need – it's the same for kids and grown-ups. Some people should take a vitamin D supplement all year round, find out if this applies to you on the NHS website.

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.

How much do I need?

Whether you are pregnant, or breastfeeding, you should consider taking a daily vitamin D supplement containing 10mcg.

Where can I get vitamin supplements?

You can get your vitamin supplements from the following places:

• Your GP
• Pharmacies
• Healthy Start – if you are on income-related benefits, or under 18, you can get free vitamins while you're pregnant. Call 0345 607 6823 to request an application form.

Are there any vitamins I should avoid?

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.

Need more advice?

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.

More info on vitamins and supplements

• Vitamins, supplements and nutrition in pregnancy
• Vitamin D
• Folic acid