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

Check if you can apply