When you’re pregnant, it’s important to eat a healthy, balanced diet that provides most of the nutrients needed during pregnancy.
There are some specific vitamins and minerals that are especially important because of the increased requirements for fetal development, maternal health and the prevention of complications.
By focusing on these essential vitamins and minerals, you can support your health and your baby’s healthy development.
If you are pregnant, you need to be a little more careful with what you eat. This may include being careful when adding vitamins or other supplements.
Trusted sources like American College of Obstetricians and Gynecologists (ACOG), Mayo Clinic, NHS, and CDC recommend focusing on these basics.
*This is not medical advice and is only a guide, so always consult a healthcare provider for personalized recommendations.
Recommended vitamins and minerals
1. Iron
It supports the increased blood volume, prevents anemia and provides oxygen to the baby. Deficiency is common in pregnancy.
Sources:
a. Lean red meat
si. poultry
do. fish
hey beans
m. lentil
eat spinach
G. fortified cereals
2. Folic acid (folate): 400-600 mcg (often 400 mcg supplemental)
You need folate to reduce the chance that your baby will be born with a neural tube defect, such as spina bifida. Start before conception if possible.
Sources:
a. Leafy greens
si. fortified cereals
do. beans
hey citrus fruits
m. avocado.
3. Calcium
It builds the baby’s bones and teeth. helps maintain maternal bone health and prevent pre-eclampsia.
You usually don’t need extra calcium supplements when you’re pregnant if you eat a healthy diet. This is because your body adapts to use calcium more efficiently from your usual food.
Sources:
a. Dairy (milk, yogurt, cheese)
si. fortified plant-based milks
do. leafy greens
hey almonds
e., sardines with bones.
4. Vitamin D
It helps in the absorption of calcium for bone growth. supports immune function. Many people are incomplete. If you are likely to have low vitamin D, your midwife or doctor may recommend a blood test to check your vitamin D levels.
Sources:
a. Exposure to sunlight
si. fatty fish (salmon)
do. fortified milk/orange juice
hey egg yolks.
5. Iodine
Necessary for baby’s brain development and thyroid function. An iodine supplement is recommended before pregnancy, during pregnancy and while breastfeeding.
Sources:
a. Iodized salt
si. seafood
do. dairy
hey eggs
6. Vitamin C
It strengthens the immune system, helps absorb iron and supports tissue growth.
Sources:
a. Citrus fruits
si. strawberries
do. peppers
hey broccoli, tomatoes
7. B vitamins
Support energy, red blood cell formation and neurological development.
Sources:
a. Poultry
si. fish
do. bananas
hey potatoes (B6)
m. meat
eat eggs
G. dairy (B12, vegans may need supplements);
8. Choline
Important for baby’s brain and neural development. often underutilized.
Sources:
a. Eggs
si. meat
do. fish
hey cruciferous vegetables
m. peanuts.
9. Omega-3 Fatty Acids
It supports the development of the baby’s brain, eyes and nervous system.
Sources:
a. Fatty fish (salmon, sardines)
si. fortified eggs
do. algae supplements (for vegetarians)
What should I eat when I’m pregnant?
Your body needs extra nutrients when you are pregnant. It is recommended that you try to eat a healthy, balanced diet to stay well and support your baby’s development.
Good nutrition in pregnancy is important for your baby’s development. Your body needs a variety of nutrients for good health, including:
1. carbohydrates
2. protein
3. fats
4. fiber
5. vitamins and minerals
Is it safe to take other vitamins while pregnant?
Your body only needs a small amount of each vitamin and mineral. Having more vitamin is not always better. In fact, consuming more than you need can sometimes cause harm.
High doses of certain vitamins can be dangerous:
1. vitamin A
2. vitamin C
3. vitamin E
It is best not to take these vitamins as supplements during pregnancy.
Special Individual Advice
Always consult your healthcare provider before starting supplements, as needs vary (eg higher for multiples, vegetarians or certain conditions).
Avoid high doses of vitamin A supplements (eg retinol) or cod liver oil, as too much can harm the baby. Blood tests can check for deficiencies such as iron or vitamin D.
