Vitamins and Supplements During Pregnancy and Breastfeeding
Eating a healthy, balanced diet gives your body most of the vitamins and minerals it needs. But during pregnancy and while you’re breastfeeding, it’s important to take extra vitamins too — made especially for this time.
Don’t take Vitamin A during pregnancy, as it can be harmful to your baby.
Folic Acid
Folic acid helps your baby’s spine and brain grow properly. It can help stop problems like spina bifida.
- Take 400 micrograms (0.4mg) of folic acid every day
- Start at least 8 weeks before you get pregnant, and keep taking it until you are 12 weeks pregnant
Some people need a higher dose (5mg). Your GP will give you this if:
- You or your baby’s father has a neural tube defect (like spina bifida)
- Someone in your family has had this
- You have a BMI over 30
- You take medicine for epilepsy
- You have diabetes
- Your family has had certain birth defects
Always talk to your GP or midwife if you’re not sure.
Foods with folic acid (folate):
- Green leafy veg (like broccoli and cabbage)
- Green beans
- Oranges
- Chickpeas and brown rice
- Some cereals, margarine, and bread have extra folic acid added – these are called fortified foods
Vitamin D
Vitamin D helps keep bones and teeth strong. If you don’t get enough, it can lead to soft bones or rickets in children.
- Pregnant and breastfeeding women should take 10 micrograms of vitamin D every day
You might need extra help if:
- You have dark skin (African, African-Caribbean, or South Asian background)
- You always cover your skin when outside
Ask your midwife or GP if you might need more vitamin D.
Foods with vitamin D:
- Oily fish (like salmon, mackerel, sardines, and herring)
- Eggs
- Red meat
- Your skin also makes vitamin D from sunlight in the summer
Extra Help and Information
NHS guide:Vitamins and nutrition in pregnancy
RCOG leaflet: Healthy eating and vitamin supplements in pregnancy
Tommy's: What supplements do I need in pregnancy?
Healthy Start Scheme: If you’re more than 10 weeks pregnant or have a child under 4, you may be entitled to get Healthy Start Vitamins