While you’re pregnant it is important that you and your baby are getting the vitamins and minerals you need. Eating a balanced and healthy diet will give you these naturally, but it is also essential to take a folic acid supplement.
It’s recommended that you take folic acid every day from before you’re pregnant until you’re 12 weeks, as this helps reduce the risk of problems in the baby’s early development.
The NHS also recommend taking a daily vitamin D supplement alongside folic acid. However, do not take cod liver oil or supplements containing vitamin A (retinol) while pregnant, as too much can harm your baby.
Take Folic Acid Before & During Pregnancy
It is recommended that you take a 400 microgram folic acid tablet every day before you’re pregnant and until at least 12 weeks pregnant. Folic acid helps prevent birth defects such as spina bifida.
If you didn’t take folic acid before finding out you were pregnant, start taking it as soon as you know.
You can also increase folate intake naturally by eating green leafy vegetables, but it can be difficult to get enough from food alone — which is why supplements are recommended.
Vitamin D
It is recommended that you take 10 micrograms of vitamin D each day, particularly between September and March.
Vitamin D regulates calcium and phosphate levels in the body, helping keep bones, teeth and muscles healthy. During sunnier months, sunlight provides enough vitamin D naturally.
Vitamin D is also available in foods such as oily fish, eggs, red meat, fortified cereals and non‑dairy milk alternatives.
Iron
Some people may not get enough iron. Good sources include lean meat, leafy vegetables, dried fruit and nuts.
Vitamin C
Vitamin C helps protect your cells and keep them healthy. It is found in a wide variety of fruits and vegetables, so a healthy diet usually provides enough.
Good sources include oranges, peppers, strawberries, blackcurrants, broccoli, potatoes and brussels sprouts.
Calcium
Calcium helps ensure your baby’s bones and teeth are healthy and strong.
Good sources of calcium include milk, cheese, yoghurt, leafy vegetables, tofu, calcium‑fortified soya drinks, bread and fish with edible bones such as sardines and pilchards.
Get in Touch
Here at Northumbria Health, we can help you make sure that you and your baby are getting the right vitamins through supplements. If you aren’t sure which ones are best for you, get in touch and we’d be happy to help.