Supplements For A Healthy Pregnancy

Supplements For A Healthy Pregnancy

Jan 20, 2023

If you are having early signs of pregnancy, you should take a pregnancy test. 

Before, during and after pregnancy, the recommended daily intake for particular vitamins and minerals are higher. The demand of a growing foetus means the body needs more calories, protein and essential nutrients.  


It is useful to take supplements to meet the body's needs. 

Already existing deficiencies can worsen during pregnancy. This can create complications for the mother and puts the unborn baby at risk of developmental issues, developmental disorders or birth defects (1).  


Folic Acid 

For at least the first 12 weeks of pregnancy, 200-400mcg of Folic Acid is recommended. It should even be taken before conception, if the pregnancy is planned.  

Folic Acid helps reduce the risk of neural tube defects such as types of Spina Bifida. It also contributes to maternal tissue growth during pregnancy. 

L-Methyl Folate is the best form of supplemental folic acid. 

Natural sources of folic acid include wholemeal bread, cereals, leafy green vegetables, beans, peas, lentils and brussels sprouts (1,2,4). 



The body cannot produce iron, so it needs to be obtained through food or supplementation.  

Iron is an important component of haemoglobin which carries oxygen around the body. Typically, women have lower iron levels due to menstruation.  

During pregnancy, the body's blood volume increases by 50%, causing the iron demand to increase.  

Iron is key for foetal development, can help improve postnatal recovery and reduce the impact of blood loss during delivery.  

Reduced breast milk supply has been linked to anaemia, therefore iron can encourage breast milk supply post-birth. 

Natural sources of iron include meat, fish and eggs. Individuals on a vegetarian or vegan diet can obtain iron from pulses, dark green vegetables, fortified cereals and dried fruits.  

Vegans/vegetarians should also take Vitamin C as it increases iron absorption (2,4). 


Vitamin D 

Vitamin D contributes to the maintenance of normal bones and teeth, normal muscle function, normal function of the immune system, has a role in the process of cell division and normal calcium levels. 

Many studies concluded that Vitamin D is needed for a healthy pregnancy. The recommended daily intake is 2,000-5,000iu, although many pregnancy multivitamin and mineral formulas contain only 400iu! 

Natural sources of Vitamin D include egg yolk and breads and cereals fortified with Vitamin D (1,2). 



Too much Vitamin D leads to Magnesium deficiency. Vitamin D cannot be converted into its active form, without Magnesium.  

Moreover, Magnesium contributes to the normal functioning of the nervous system, normal psychological function and reduces tiredness and fatigue.  

Research has shown magnesium helps prevent premature contractions (before the due date), regulates healthy insulin levels and blood sugar levels. It can even prevent symptoms of morning sickness (1). 


Vitamin K2 

Vitamin K2 ensures that Vitamin D is absorbed properly, by the body. K2 helps prevents the calcification (hardening) of organs (1). 



The RDI of Iodine during pregnancy is 220mcg and 300mcg for breastfeeding individuals.  

Iodine is needed for normal brain development. Iodine deficiency is known as the most common cause of preventable brain damage, mental retardation and cognitive decline. 

Natural sources of Idoine include dairy products, shellfish, seafood, cereals and grains (1,2,4). 


B Vitamins 

B Vitamins are vital for nervous system development, hormonal balance, energy, metabolism and managing mood swings. 

Vitamin B12 deficiency is very common. It can lead to neural tube damage in the foetus and brain damage in the mother. 

The best form of B12 is Cyanocobalamin

Natural sources of Vitamin B12 include dairy products, eggs, fortified cereals and yeast extract. 

Biotin (Vitamin B7) aids normal foetal development, it is needed for DNA synthesis, a healthy metabolism, digestive system, heart and nerve function. 

However, pregnant individuals are advised to take no more than 100mcg of biotin daily (1,2). 


Omega 3 

Omega 3 contains EPA and DHA, which support brain development and function, heart and eye function.  

It is scientifically proven that intake of DHA contributes to the normal brain and eye development of the baby and breastfed infants. 

One study found that intake of Omega-3 may contribute to the prevention of premature birth, waters breaking and miscarriage in low risk and higher risk pregnancies. 

Omega-3 is also recognised for its ability to change the structure of the brain, which is a possible pathway into treating/preventing postpartum depression (6). 

Natural sources of Omega 3 include flax and chia seeds (1,3). 



Calcium is vital for the development of your baby's bones and teeth. 

Natural sources include dairy products, pulses, tofu, nuts, seeds and dried fruits. 



Health visitors and advisors recommend 15-30mg of Zinc to prevent Zinc deficiency as it contributes to normal fertility and reproduction, DNA synthesis, hormonal balance, immune and nervous system function and many more (1,2). 



Many individuals do not consume enough choline during pregnancy. Meeting the recommended daily intake of dairy and protein (amino acids) can help prevent choline deficiency. 

However, meeting this requirement is harder for vegan and vegetarian mothers, compared to those who eat dairy and animal protein sources. 

Good sources of vegetarian protein include meat alternatives, nuts, lentils and beans. 


Supplements For A Healthy Pregnancy


Pregnazon vs. Pregnacare 

Pregnazon and Pregnazon Complete provide optimum nutritional support from pre-conception, through all trimesters and even during breastfeeding. Specifically formulated for a healthy pregnancy, containing 21 essential vitamins, minerals, trace elements, and antioxidants, fortified with Omega-3. 


Pregnazon (Healthaid) 

Leading Pregnancy Multivitamin 

Higher Vitamin K content (75mg), Thaimin content (4mg), Riboflavin content (3mg), Iron content (17mg), Selenium (35mg) 

Compared to 70mg, 3mg, 2mg, 10mg, 30mg respectively  

Additional Rutin (10mg), Inositol (25mg) and Choline (10mg) 

Additional Beta-carotene  

Free from Dairy, Gelatine, Lactose, Yeast Soya, Nut, Artificial Colours, Preservatives and Flavourings 

Free from Gluten, Yeast and Artificial Colours  

Suitable for Vegetarians and Vegans 

Suitable for Vegetarians 

No Allergens  

Contains Soya and Titanium Dioxide  

One tablet a day  

One tablet a day (5) 


Pregnazon Complete (HealthAid) 

Leading Pregnancy Multivitamin 

Double the Folic Acid Content (800iu), Higher Iron content (40mg) DHA content (308mg), Vitamin D content (20ug), Vitamin E content (25mg), Vitamin C content (100mg), Vitamin B2 content (3mg), Vitamin K content (75ug) 

Compared to 400iu, 17mg, 300mg, 10ug, 4mg, 80mg, 2mg, 70ug respectively 

Capsule form, so fewer excipients 

Tablet form, so more excipients 

Bovine Gelatine (Halal Certified

Additional N-Acetyl Cysteine, L-Arginine, Inositol, Manganese 

Free from added Sugar, Corn, Gluten, Dairy, Yeast, Wheat, Artificial Preservatives and Flavourings 

Free from Gluten, Lactose and Artificial Preservatives  

Contains Fish Oil  

Contains Soya, Fish Oil and Titanium Dioxide 

Two tablets a day  

Three a day (Omega 3 Capsules separately) (5) 


Any information or product suggested on this website is not intended to diagnose, treat, cure, or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.      


Related Articles



  1. Healthy Pregnancy | HealthAid
  2. Effects of supplementing LCPUFA to the diet of pregnant women: data (
  3. Nutrition During Pregnancy to Support a Healthy Mom and Baby - News & Events |
  4. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms - PubMed (
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