Start folic acid before pregnancy.
Take 400 micrograms every day when trying to get pregnant, ideally for 3 months before, or as soon as you find out you are pregnant.
Preconception + pregnancy guide
Pregnancy vitamins and supplements.
When you are trying to get pregnant, newly pregnant or growing a baby, supplements can feel confusing fast. The useful version is simple: folic acid early, vitamin D, iron only if advised, and no vitamin A or cod liver oil in pregnancy.
Folic acid 400mcg
Vitamin D 10mcg
Avoid vitamin A
The basics
Not a cupboard full
2 key
folic acid and vitamin D
400mcg
Folic acid when trying and until 12 weeks.
10mcg
Vitamin D in pregnancy, with seasonal advice.
5mg
Higher folic acid dose only if advised or prescribed.
No A
Avoid vitamin A supplements and cod liver oil.
Folic acid before pregnancy
Vitamin D support
Iron checked by blood test
Avoid vitamin A
Healthy Start vitamins
Food still matters
Ask your midwife or GP
Folic acid before pregnancy
Vitamin D support
Iron checked by blood test
Avoid vitamin A
Healthy Start vitamins
Food still matters
Ask your midwife or GP
Quick answer
You probably need fewer supplements than the shelf suggests.
NHS guidance focuses on folic acid and vitamin D. You get most other vitamins and minerals from a healthy, varied diet, unless your midwife, GP or dietitian advises something extra.
The point is not to build a giant supplement routine. It is to take the right basics at the right time, avoid the wrong ones, and keep eating proper food.
See the checklistTake folic acid until 12 weeks.
Folic acid is especially important in early pregnancy because it helps reduce the chance of neural tube defects such as spina bifida.
Vitamin D supports bones and teeth.
NHS guidance recommends 10 micrograms of vitamin D in pregnancy between early October and late March, with all-year advice for some people.
Food still does most of the work.
Supplements plug specific gaps. Real meals bring protein, fibre, iron, calcium, vitamin C, healthy fats and the everyday nourishment tablets cannot replace.
At a glance
The pregnancy supplement checklist.
Use this as a simple guide, then follow your own midwife, GP or dietitian if you have extra needs.
Folic acid
400 micrograms every day.
Start when trying to get pregnant, ideally 3 months before, or as soon as you find out you are pregnant. Take it until 12 weeks.
- Also written as 400mcg or 400µg
- Important before you may even know
- Food alone is not enough
Higher folic acid
Some people need 5mg.
A higher dose is recommended for some risk factors and must be prescribed by a GP.
- Diabetes, certain blood conditions or medicines
- Previous or family neural tube defect history
- Ask before or as early as possible
Vitamin D
10 micrograms daily.
Vitamin D helps your baby’s bones and teeth develop. It is also written as 400 IU.
- Recommended between October and March
- Some people need it all year
- Do not take more than 100mcg a day
Iron
Checked, not guessed.
Iron is needed to make red blood cells for you and your baby. Your levels are usually checked at your first midwife appointment and around 28 weeks.
- Low iron can cause anaemia
- Your midwife or GP may recommend tablets
- Do not self-prescribe high doses
Avoid
No vitamin A or cod liver oil.
Avoid cod liver oil and supplements containing vitamin A, sometimes called retinol. Too much vitamin A can harm your baby’s development.
- Avoid vitamin A supplements
- Avoid cod liver oil
- Avoid liver and liver products
Special diets
Check B12, iodine and more.
Vegetarian and vegan diets can work in pregnancy, but some nutrients may need extra planning or supplement advice.
- B12 matters on vegan diets
- Iodine may need attention
- Ask your midwife, GP or dietitian
Folic acid
The preconception and pregnancy supplement that matters early.
Folic acid matters before many people know they are pregnant. That is why the advice starts when you are trying to conceive, not after the first scan.
Start before pregnancy if you can.
Take 400 micrograms of folic acid every day when trying to get pregnant, ideally for 3 months before conception, or as soon as you find out you are pregnant.
Keep taking it for the first 12 weeks of pregnancy. If you take it for longer, NHS guidance says it will not harm your baby.
Folic acid helps reduce the chance of neural tube defects such as spina bifida. Food sources of folate are useful, but it is difficult to get the amount needed from food alone.
What 400 micrograms means.
Micrograms may be written as mcg or µg. So 400 micrograms, 400mcg and 400µg mean the same dose.
Who may need 5mg.
A higher dose may be needed if you or the baby’s father has a neural tube defect, there is family history, a previous affected pregnancy, diabetes, sickle cell anaemia, thalassaemia, or medicine for epilepsy or HIV.
How to get the higher dose.
Some people are advised to take a higher folic acid dose of 5 milligrams, which is the same as 5,000 micrograms. Because this is much higher than the standard 400 microgram dose, it should only be taken with GP advice. Speak to your GP before pregnancy if possible, or as soon as you know you are pregnant.
Food still helps.
Leafy greens, broccoli, peas, lentils, beans, oranges and wholegrains contain folate, but they do not replace the recommended folic acid supplement.
Vitamin D
Sunlight helps. UK winters do not.
Vitamin D helps your baby’s bones and teeth develop. In the UK, our bodies make vitamin D from sunlight in spring and summer, but not enough during autumn and winter.
NHS guidance recommends 10 micrograms of vitamin D every day between early October and late March. Some people may need it all year.
10 micrograms.
Also written as 10mcg, 10µg or 400 IU. These mean the recommended daily vitamin D amount.
All year for some people.
You may need vitamin D all year if you spend a lot of time indoors, usually cover most of your skin outside, or have black or brown skin.
Food gives some, not usually enough.
Oily fish, eggs, red meat and fortified foods can contain vitamin D, but it is difficult to get enough from food alone.
Do not overdo it.
Do not take more than 100 micrograms of vitamin D a day unless advised, as too much could be harmful.
What about iron, multivitamins and special diets?
Some supplements depend on your body and your diet.
This is where it gets personal. Your blood tests, diet, symptoms and medical history matter more than a generic supplement shelf.
Iron
Your midwife checks this.
Iron helps make red blood cells, which carry oxygen around your body. If levels are low, you may feel more tired than usual and can become anaemic.
- Checked at your booking appointment
- Checked again around 28 weeks
- Supplements are usually advised if needed
Multivitamins
Not always needed.
Pregnancy multivitamins can be convenient, but they are not automatically necessary. The key is folic acid, vitamin D and a varied diet unless advised otherwise.
- Choose pregnancy-safe products
- Avoid products with vitamin A
- Check labels carefully
Vegan diets
Plan B12 and iodine.
Plant-based and vegan diets can be healthy during pregnancy, but vitamin B12, iodine, iron, calcium, omega-3 and vitamin D need proper attention.
- Use fortified foods where suitable
- Ask about B12 and iodine
- Speak to a dietitian if unsure
Supplements are not dinner
Tablets cover gaps. Meals carry the day.
Supplements matter, but they do not give you protein, fibre, plant variety, energy, comfort or the rhythm of actually being fed.
Food folate is expected and encouraged.
Food brings natural folate too. The 400 microgram recommendation is the supplement dose, not a cap on folate from food. Folate-rich foods such as leafy greens, beans, peas, lentils, oranges and wholegrains are still beneficial alongside your folic acid supplement.
Iron-rich meals still matter.
Lean meat, beans, lentils, leafy greens, nuts, seeds and fortified cereals can help support iron intake.
Calcium needs daily food habits.
Milk, yoghurt, hard cheese and calcium-fortified alternatives can help keep calcium in the week.
Supplements do not replace fibre.
Fibre from fruit, vegetables, beans, pulses and wholegrains supports digestion, fullness and gut health.
Mummy Meals subscription
We make the food part easier.
Pregnancy vitamins are simple once you know the rules. The harder bit is eating properly when you feel sick, tired, busy or completely over meal planning.
Mummy Meals helps by putting proper ready meals in the fridge, with clear ingredients, filling portions and food made for pregnancy, postpartum and busy mum life.
Take the right basics. Keep proper food close. That is a better pregnancy rhythm than living on toast and guesswork.
Choose 7, 10 or 14 meals.
Pick the level of fridge backup you need. A few lunches, a proper weekly reset, or enough meals to cover busy days and tired nights.
Pick from the weekly menu.
No mystery box. Choose meals that fit your appetite, routine, pregnancy needs, postpartum stage or general “I need food now” mood.
We get cookin’.
Meals are chef-made with real ingredients, filling portions and the kind of comfort that still feels balanced.
Meals arrive chilled.
Store them in the fridge, follow the heating instructions and enjoy having proper food ready before the week gets loud.
Heat, eat, repeat.
Most meals are ready in minutes. No chopping. No batch-cook guilt. No pretending toast was the plan all along.
Stay flexible.
Skip, pause or change your box around real life. Because babies, work, appointments and sleep are not exactly predictable.
Where to get supplements
Pharmacy, supermarket, online or Healthy Start.
You do not need the most expensive bottle on the shelf. You need the right dose and a product that is suitable for pregnancy.
Buying them
Check the dose, not the branding.
You can buy folic acid, vitamin D or pregnancy-safe supplements from pharmacies, supermarkets and online.
- Look for 400mcg folic acid
- Look for 10mcg vitamin D
- Avoid vitamin A or retinol
GP advice
Higher doses need a prescription.
If you need 5mg folic acid or other medical supplements, speak to a GP, midwife or pharmacist.
- Ask before pregnancy if possible
- Ask early if already pregnant
- Bring medication details with you
Healthy Start
You may be able to get free vitamins.
Healthy Start women’s tablets contain folic acid, vitamin C and vitamin D and may be available free if you are eligible.
- Ask your midwife or health visitor
- Check Healthy Start eligibility
- Do not take more than recommended
Sources and safety note
Use this guide as a simple starting point.
Last checked: June 2026. Supplement advice can vary with your medical history, medication, blood tests, diet and stage of pregnancy. Always follow your midwife, GP, pharmacist, dietitian or NHS guidance if it differs from general information on this page.
FAQs
Pregnancy supplement questions, answered simply.
The quick version: folic acid early, vitamin D, iron if advised, avoid vitamin A, and keep eating proper meals.
What vitamins should I take when trying to get pregnant?
Take 400 micrograms of folic acid every day when trying to get pregnant, ideally for 3 months before pregnancy. You may also need vitamin D depending on the time of year and your individual needs.
How long should I take folic acid in pregnancy?
Take 400 micrograms of folic acid every day until the end of the first 12 weeks of pregnancy. If you take it for longer, NHS guidance says it will not harm your baby.
Who needs a higher dose of folic acid?
Some people need 5mg folic acid if there are risk factors such as diabetes, certain blood conditions, medicines for epilepsy or HIV, or a personal, partner or family history of neural tube defects. This dose should be prescribed by a GP.
Can I take too much folate if I eat folate-rich foods as well as taking folic acid?
No, you do not need to avoid folate-rich foods because you are taking the recommended 400 microgram folic acid supplement. The 400 microgram amount is the supplement dose, not a cap on folate from food. Leafy greens, beans, peas, lentils, oranges and wholegrains are still beneficial alongside your supplement.
The important thing is not to take extra high-dose folic acid tablets unless a GP has advised or prescribed them. A higher 5mg dose is for some people with specific risk factors.
How much vitamin D should I take in pregnancy?
NHS guidance recommends 10 micrograms of vitamin D every day between early October and late March. Some people may need to take it all year, including those who spend a lot of time indoors, cover most of their skin outside or have black or brown skin.
Do I need iron supplements in pregnancy?
Not everyone needs iron tablets. Your iron levels are usually checked during routine blood tests at your booking appointment and around 28 weeks. Your midwife or GP will recommend iron supplements if needed.
Should I take a pregnancy multivitamin?
You can take a pregnancy-safe multivitamin if you want to, but many people do not need an expensive multivitamin. The key basics are folic acid, vitamin D and a healthy, varied diet unless your health professional advises more.
What supplements should I avoid during pregnancy?
Avoid cod liver oil and supplements containing vitamin A, also called retinol. Too much vitamin A can harm your baby’s development. Always check the label.
Can I get pregnancy vitamins free?
You may be able to get free vitamin supplements through Healthy Start if you are eligible. Ask your midwife, health visitor or check the Healthy Start scheme.
Do supplements replace a healthy pregnancy diet?
No. Supplements support specific needs, but they do not replace regular meals with protein, fibre, fruit and veg, calcium-rich foods, healthy fats, fluids and enough energy.
Does Mummy Meals replace medical advice?
No. Mummy Meals can help make everyday food easier, but it does not replace advice from your midwife, GP, pharmacist, dietitian or NHS guidance.
Take the basics. Let meals do the rest.
Build a weekly box of healthy, satisfying ready meals made for pregnancy, postpartum and busy mum life, so proper food is already handled before hunger takes over.