Prenatal supplements are an important part of your personal preconception journey. These little powerhouses both boost your chances of conceiving and protect your pregnancy from complications. They also support your health and that of your unborn baby. You may not be sure which vitamins you need, and it’s important to speak with your doctor. You may need to take a blood test before starting something new. It is likely, however, that you’ll be told to pick up a jar of this first supplement as soon as possible.

The queen of prenatal supplements: folic acid

The B vitamin folic acid is essential for the healthy development of a foetus. It can help prevent birth defects of the brain and spine, such as spina bifida. It is important to take it before conception as well as during the early stages of pregnancy.

The recommended daily dose of folic acid for women who are trying to conceive is 400 micrograms (mcg) per day. You should aim to start taking this for at least three months before conceiving.

Foods that are high in folic acid include leafy green vegetables, beans, and fortified grains. However, it can be difficult to get enough folic acid from food alone, which is why taking a folic acid supplement is recommended. Supplements are available over-the-counter at most pharmacies and supermarkets.

There are other supplements to speak about with your doctor.

In addition to folic acid, there are other supplements that can help support a healthy pregnancy. These include:

Iron is important for the production of red blood cells, which carry oxygen to the foetus and around the mother's body. Iron supplements may be recommended for women who are anaemic or who have low iron levels. Vitamin D is important for bone health and may also help with conception. We generally get it from sunlight. Women who are deficient in vitamin D may be advised to take a supplement.

Calcium is also important for bone health and can help prevent certain pregnancy complications, such as premature labour. If you are not getting enough calcium from your diet, you may be advised to take a supplement. Omega-3 fatty acids are important for brain and eye development in the foetus. They can be found in fish, such as salmon and sardines, as well as in supplements. Remember that it is important to check with your doctor before starting any new supplements, even those marketed specifically to women who are trying to have a baby. Through a thorough assessment of your medical history and appropriate tests, if necessary, you can choose the right supplements to support you and your baby.

How to take your prenatal supplements

Taking supplements regularly and in the correct way is just as important as understanding which vitamins are right for you. Remember to follow your doctor’s recommendations or the advice on the labels. Be consistent with your vitamins, but don’t overdo things. An excess of certain supplements can actually harm a growing baby. Further, even the most expensive, well-formulated supplements cannot adequately compensate for a poor diet. Continue to eat as well as you can while trying to conceive; think of it as starting as you mean to go on through your pregnancy.

What do I need to know about folic acid and other prenatal supplements?

For Unii’s Preconception Journey, we look at those all-important prenatal supplements.