If you’re following a healthy, well-balanced diet and avoiding all the necessary foods, then you’ll be getting most of the nutrition you need. But there are some vitamins you cannot get from diet alone, which means you’ll need to take them in supplement form.

The two important recommended additions to a well-balanced diet are folic acid and vitamin D.

Let’s explore why these two supplements are so beneficial.

Which supplement do I need to take while I’m pregnant?

You can ask your midwife or GP to prescribe these supplements to you or check to see if you are eligible for free vitamins. Alternatively, you can purchase these supplements from any supermarket or online at various health sites.

Folic acid. It is recommended that you take 400 micrograms of folic acid every day from before you get pregnant (or the moment you find out) until you’re 12 weeks pregnant. Folic acid reduces the risk of problems in your baby’s development during the early weeks of pregnancy and helps prevent birth defects known as neural tube defects, including spina bifida. Try to eat foods high in folate (the natural form of folic acid), such as leafy green veggies (turnip greens, spinach, asparagus, Brussel sprouts and broccoli) and breakfast cereals with added folate. Granary bread, beans and pulses are also high in folate.
Vitamin D. It is recommended that you take 10 micrograms of vitamin D every day throughout pregnancy. Even when you’re not pregnant it’s important to take this amount during the winter months when there is usually not enough sunlight for the body to make vitamin D. Vitamin D regulates the amount of calcium and phosphate in your body, which is essential for keeping teeth, bones and muscles healthy. There is not accurate enough data to suggest exactly how much time you need to spend in the sun to meet your vitamin D needs, but however long you choose to spend in the sun, make sure you use sunscreen with an adequate SPF suitable for your skin tone. Vitamin D can also be found in oily fish (mackerel, herring, sardines and salmon), red meat and eggs. Vitamin D is added to some cereals so look out for those! It is hard to meet the body’s vitamin D needs just by diet alone so it’s important to take a supplement while pregnant. Do not exceed 100 micrograms of vitamin D as this may be harmful to you and your developing baby.

While folic acid and vitamin D are top of the list when it comes to supplementation, there are also a few other vitamins and minerals that are supportive for you and your growing baby

What other vitamins and minerals are supportive through pregnancy?

Iron. As the volume of blood in your body increases, so does the amount of iron that’s needed. If you find yourself often feeling very tired, you could be suffering from anaemia (iron deficiency). Eat plenty of lean meat, dried fruits, nuts and green leafy veggies, which are all good sources of iron.
Vitamin C. Vitamin C helps to protect and repair cells and is therefore very supportive for your growing baby. It can be found in oranges, peppers, berries, broccoli and brussels sprouts.
Calcium. Calcium plays an essential role in the formation of your baby’s bones and teeth. You can find calcium in milk, cheese and yogurt, green leafy veggies, tofu, soya and bread made with fortified flour.

What vitamins and supplements do I need during pregnancy?

Spoiler alert: folic acid is queen.