Pregnancy vitamins & supplements

As well as protein, fats and carbohydrates (the macronutrients that provide the bulk of your baby’s energy), many micronutrients are essential to their normal growth and development².

Although there are many nutrients involved in your baby’s development, the vitamins, minerals and fats listed below are particularly important during pregnancy.

Some, such as vitamins C, D, A, folic acid, thiamin and riboflavin are needed to such a degree that your recommended levels are higher than they would normally be. But with many available from various everyday food sources, the good news is you may already be getting the levels you need^1,2.

The two nutritional supplements that are recommended during pregnancy are folic acid and vitamin D3 – folic acid is also recommended while you are trying to conceive. These can either be taken as single supplements or as a pregnancy or prenatal multivitamin.

Folic acid helps prevent neural tube defects such as spina bifida and you’re advised to take 400mcg each day from conception through to your 12th week of pregnancy3.

Vitamin D is needed for healthy bone growth. The most efficient source is sunlight on your skin but because the UK only receives sufficient UVB rays during the summer months, a 10mcg daily supplement is recommended year-round throughout pregnancy and whilst breastfeeding³.

To reduce any risks to you and your baby, always choose supplements that are specifically designed for pregnancy – your nutritional needs change while you’re pregnant and certain nutrients can be harmful if taken in high doses.

Do let your midwife know if you’re taking any other supplements – even herbal remedies may not be advisable.

Taking a pregnancy multivitamin will not only ensure you’re getting your recommended daily amount of folic acid and vitamin D, it will also help make up for any occasional nutritional shortfall in your diet. However, it’s important not to use multivitamins as a substitute for a well-balanced diet.

A healthy pregnancy diet should be your main source of vitamins and minerals for you and your growing baby, and will provide you with essential fibre, protein and energy too.

A pregnancy multivitamin can be helpful during early pregnancy if morning sickness is making it difficult to keep food down.

Later on, a prenatal multivitamin can help to ensure you’re getting the right balance of nutrients, even if your diet and appetite changes.

The nutrient content of prenatal multivitamins varies between brands. However, most contain good levels of the following key nutrients for pregnancy:

• Folic acid
• Vitamin D
• Omega 3
• Iron
• Vitamin B12

Experts believe that pregnancy diet is likely to influence an unborn baby’s developing immune system, and reduce the likelihood of allergic disease in childhood⁴. In particular, vitamins A and D, folic acid and omega 3 have all been linked to immune function and may help your baby to develop immunity that will stay with them for life.

Deficiencies of vitamins, minerals and fats in pregnancy have been linked to poor immune function in babies and children.

Evidence suggests that a lack of Vitamin D in pregnancy may be associated with the development of childhood asthma⁵.  

As well as supporting the development of your baby’s lungs, eyes and skin cells, vitamin A also contributes to the development of your baby’s immune system⁶.  

Making sure your pregnancy diet includes omega-3 polyunsaturated fatty acids (fish oil) may help to reduce sensitisation to common food allergens in the first year of life⁷.  

You’re advised to take a folic acid supplement before you conceive and continue for 12 weeks into your pregnancy to reduce the risk of your baby developing neural tube defects8. But recent research suggests that too little folate may interfere with normal immune function. Too much, however, has been associated with lower respiratory tract infections amongst children⁹.

Allergies are also on the rise. Over the past two decades, the incidence of allergic diseases has increased dramatically worldwide, particularly in the young⁴.

The Western diet – in which red meat, sugar, butter, vegetable oils, refined grains and processed foods feature heavily – has been linked to an increase in allergies among children⁷. 

The Mediterranean diet however – rich in fruits and vegetables and with less dairy and red meat – is associated with a reduced risk of allergy development10. Specifically, it’s suggested that a diet with an increased intake of particular types of fish, fruit, vegetables and foods rich in omega-3 and vitamin D may reduce the risk of childhood allergies such as eczema, wheezing, asthma and allergy sensitivities⁴.

Recent studies suggest that including peanuts and peanut butter in your pregnancy diet may well protect your baby from developing a peanut allergy whilst still in the womb¹⁰. So unless you’re allergic to peanuts yourself, eating peanuts now might improve your baby’s resilience in future.