Supplements in Pregnancy
There is a lot of confusion and misinformation about what you should and shouldn't take in pregnant. We are going to break down what is actually essential and best for you and this pregnancy.
"Why do I have to take pregnancy supplements can I not just eat healthy?"
Absolutely valid question but let's break this down further. We’re told pregnancy just comes with exhaustion, but what most people don’t realise is that constant fatigue is usually your body’s warning sign for craving specific nutrients, not just a normal “side effect" of pregnancy. When you’re growing a baby, every resource gets sent to the front lines: iron for blood, magnesium for the brain, B vitamins for nerves and cell growth. If your supply runs low, your body doesn’t wait, it quietly redirects what’s left to your baby, leaving you foggy, weak, and you end up feeling exhausted.
Low iron makes every step feel harder and every thought slower. When magnesium is down, sleep never feels refreshing and muscle cramps seem endless. Without enough B vitamins, your mood can tank and brain fog can take over, no matter how much rest you get.
The truth? Pregnancy doesn’t just tire you out, it depletes you, cell by cell. Most pregnant women don’t realise how empty their own tanks are until the baby is here and the fog doesn’t lift. That’s why during certain stages in your pregnancy your bloods will be checked.
Starting with food really helps: think greens, beans, eggs, nuts, and whole grains. Sometimes you need a boost from supplements or prescriptions to really start feeling like yourself again. You’re not weak for feeling exhausted. You’re growing a whole human right now and the real strength is listening to what your body needs and giving yourself time to rest and recoup when needed.
What should I take?
A midwife-led guide to what’s recommended (and what’s optional)
If you’ve ever stood in the supplement aisle or scrolled online wondering “Do I need all of these?”… you’re definitely not alone. The truth is, not everyone needs every supplement, but there are a few key ones that are recommended in pregnancy in the UK, alongside others that can be helpful depending on your diet and needs.
Let’s break it down simply so you know what matters and why.
The Essentials (Recommended for Most Women in the UK)
Folic Acid
This is one of the most important supplements in early pregnancy.
Why it matters:
Folic acid supports your baby’s brain and spinal cord development and helps reduce the risk of neural tube defects.
What’s recommended:
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400 micrograms daily
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Ideally from before pregnancy until 12 weeks
Some women are advised a higher dose (5mg), especially if they have certain risk factors, which your GP or midwife will discuss with you.
Vitamin D
Vitamin D is recommended for all pregnant women in the UK (because of the minimal sunshine we experience!)
Why it matters:
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Supports your baby’s bone development
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Helps regulate calcium levels
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Supports your immune system
What’s recommended:
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10 micrograms (400 IU) daily throughout pregnancy (avoid any extra doses as can come with side effects)
Iron
Iron needs increase in pregnancy as your blood volume expands throughout the pregnancy.
Why it matters:
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Helps prevent anaemia
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Supports oxygen delivery to your baby
You might need supplementation if:
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Your iron levels are low
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You’re feeling very fatigued or breathless
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Blood tests show anaemia
Not everyone needs an iron supplement, it’s usually based on your blood results (will be checked at booking appointment and again at 28 weeks, it may be checked again if you have symptoms of anaemia).
Vitamin C
Vitamin C isn’t always talked about, but it plays a helpful role.
Why it matters:
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Helps your body absorb iron (definitely needed if you're already taking iron supplments)
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Supports your immune system (especially during Flu season and also if you are having vaccinations)
Calcium
Calcium is important for both you and your baby.
Why it matters:
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Supports your baby’s bones and teeth
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Helps maintain your own bone health
If your dietary intake is low (for example, if you avoid dairy), supplementation may be recommended.
Additional Nutrients Worth Knowing About
These aren’t always routinely prescribed, but they can be beneficial.
Vitamin B6
Why it matters:
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Can help reduce nausea and vomiting in pregnancy
Often recommended in early pregnancy if nausea is impacting you.
Vitamin B12
Why it matters:
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Supports your baby’s brain and nervous system
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Helps with red blood cell production
Particularly important if you follow a vegetarian or vegan diet.
Choline
This one is less commonly discussed, but increasingly recognised.
Why it matters:
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Supports your baby’s brain development
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Works alongside folic acid
Found in foods like eggs, but intake can sometimes be low.
Magnesium
Why it matters:
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Supports muscle function
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May help with leg cramps and sleep (magnesium cream is good too on the calfs!)
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Helps with sleep and winding down when getting ready for bed
Some women find it helpful, particularly in the second/ third trimester.
Did you know you can get free vitamins from your midwife/GP!
Do you need a pregnancy multivitamin?
Many women choose to take a pregnancy multivitamin to cover several nutrients at once.
This can be helpful, but it’s still important to:
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Check what’s included
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Avoid excessive doses
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Avoid any that contain Vitamin A or retinol (this includes your skincare routine as well)
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Speak to your midwife/GP if unsure based on your own medical history.
A quick midwife note on “more is not always better”
It can be tempting to take lots of supplements “just in case”, but some vitamins (like vitamin A in high doses) can actually be harmful in pregnancy. That’s why it’s always best to:
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Stick to recommended doses
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Get advice if you’re unsure
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Focus on a balanced diet alongside supplements
Supplements are there to support you, not to overwhelm you.
For most women, focusing on:
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Folic acid
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Vitamin D
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And any additional needs based on your body is more than enough.
If you’re unsure what supplements you actually need, or you’re finding pregnancy advice online confusing, you’re not alone.
We’ve created a simple, midwife-led guide to help you understand what’s recommended, what’s optional, and how to feel confident in your choices.
👉 Download our free Early Pregnancy Guide or explore our First Trimester Toolbox for more in-depth support.
This guidance is based on current UK recommendations and midwifery practice, including NHS advice on supplementation in pregnancy.
