This information is for general guidance only.

It does not replace advice from your midwife, GP or healthcare team. Read more about our approach.

Pregnancy vitamins and supplements: the UK guide

Most of what you and your baby need comes from a balanced, varied diet. But there are two supplements the NHS recommends for everyone who is pregnant or trying to conceive: folic acid and vitamin D. That is really the short answer.

Everything else sits on top of a good diet. You don't need an expensive branded pregnancy multivitamin to have a healthy pregnancy, though they can be convenient if you find it hard to eat well through sickness or aversions. This guide walks through what matters, what is optional, and what to avoid.

The essential two

Folic acid

Why
Prevents neural tube defects such as spina bifida during the first weeks of pregnancy.
Dose
400 micrograms (400mcg) daily.
When to start
Ideally at least one month before conception. Continue until 12 weeks pregnant.
Higher 5mg dose
Prescribed by your GP if you have diabetes, are taking certain epilepsy medications, have had a previous pregnancy affected by a neural tube defect, or your BMI is over 30.
Where to get it
Any pharmacy, supermarket or online. Free on prescription if you have a maternity exemption certificate. Around £1-3 for a month's supply.

Vitamin D

Why
Supports healthy bones, teeth, muscles and immune function for you and your baby.
Dose
10 micrograms (10mcg / 400 IU) daily.
When
Throughout pregnancy and while breastfeeding.
UK-specific note
Many people in the UK are deficient, especially between October and March. People with darker skin tones are at greater risk, since less vitamin D is made from sunlight.
Free vitamins
Available free through the Healthy Start scheme if you qualify. Ask your midwife.

Other vitamins and minerals to know about

Iron

Why needed
Supports the extra blood volume of pregnancy and prevents anaemia, which is very common in the second and third trimesters.
Food sources
Red meat, beans, lentils, dark leafy greens, fortified breakfast cereals, dried apricots.
Supplement?
Only if your blood tests show you are deficient. Your midwife will check at the booking appointment and again at 28 weeks. Too much iron can cause constipation and nausea, so do not self-prescribe high doses.

Iodine

Why needed
Essential for thyroid function and your baby's brain development, especially in the first trimester.
Food sources
Dairy products, white fish, eggs, seaweed (in small amounts).
Supplement?
Not routinely recommended by the NHS if you eat dairy and fish. Some experts suggest a supplement for vegans and strictly dairy-free diets. Discuss with your midwife.

Omega-3 (DHA)

Why needed
Supports your baby's brain and eye development, particularly in the third trimester.
Food sources
Oily fish such as salmon, mackerel, sardines and trout (up to 2 portions a week).
Supplement?
Useful if you do not eat fish. Choose an algae-based omega-3 (vegan-friendly) or a fish oil product that is certified free of vitamin A. Avoid cod liver oil.

Vitamin C

Why needed
Helps your body absorb iron from plant sources and supports your immune system.
Food sources
Citrus fruit, peppers, strawberries, broccoli, kiwi, tomatoes.
Supplement?
Rarely needed if you eat fruit and vegetables daily. Included in Healthy Start vitamins for those who qualify.

Calcium

Why needed
Needed for your baby's bones and teeth. Your body actively absorbs more calcium from food during pregnancy.
Food sources
Dairy, fortified plant milks, broccoli, almonds, tinned sardines, tofu set with calcium sulphate.
Supplement?
Only if you follow a dairy-free diet and do not have many fortified alternatives. Speak to your midwife first.

What to avoid

Healthy Start scheme — free vitamins

Healthy Start is an NHS-funded scheme that provides free vitamins and help with the cost of healthy food for eligible families.

Who qualifies

Pregnant and under 18, or on certain benefits such as Universal Credit, Child Tax Credit or Income Support.

What you get

Tablets with 400mcg folic acid, 70mg vitamin C, and 10mcg vitamin D. Plus a prepaid card for fruit, veg, milk and formula.

How to apply

Ask your midwife or health visitor, or apply at healthystart.nhs.uk.

Choosing a pregnancy multivitamin

If you prefer the convenience of a combined pregnancy supplement, look for one that contains:

  • At least 400mcg folic acid (or 5mg if you have been prescribed the higher dose)
  • 10mcg (400 IU) vitamin D
  • No retinol vitamin A — look for beta-carotene instead
  • Iron and iodine are helpful inclusions but not essential

Any CE-marked pregnancy multivitamin from a UK pharmacy is formulated correctly. Expensive branded pregnancy vitamins offer no proven advantage over budget supermarket versions, so buy whatever suits your budget.

When to take what — a quick timeline

  1. Pre-conception

    Start folic acid

    At least one month before trying to conceive, begin taking 400mcg folic acid every day.

  2. Weeks 1-12

    Folic acid + vitamin D

    Continue folic acid until 12 weeks. Add 10mcg vitamin D from the moment you find out you are pregnant.

  3. Week 12 onwards

    Vitamin D continues

    Folic acid can stop at 12 weeks. Keep taking vitamin D throughout pregnancy and while breastfeeding.

  4. As needed

    Iron if deficient

    Only take iron if a blood test shows you are low. Your midwife checks at booking and again at 28 weeks.

Related guides and tools

Foods to avoid in pregnancy→ Common pregnancy symptoms→ Your antenatal appointments→ Calculate your due date→

A note from our team

This guide reflects current NHS UK guidance on pregnancy vitamins. Always speak to your midwife or GP before starting a new supplement, particularly if you have an underlying health condition or are taking regular medication. Read more about us.

Frequently asked questions

When should I start taking folic acid?
Ideally at least one month before you conceive, and continue until 12 weeks of pregnancy. If your pregnancy is unplanned, start taking 400mcg folic acid as soon as you find out you are pregnant. A higher 5mg dose is prescribed by your GP if you have diabetes, have had a previous pregnancy affected by a neural tube defect, are taking certain epilepsy medications, or have a BMI over 30.
Can I take a regular multivitamin instead of a pregnancy vitamin?
No. Regular multivitamins often contain retinol (vitamin A) at levels that are unsafe in pregnancy. You should either take a pregnancy-specific multivitamin, or take separate folic acid and vitamin D supplements. Always check the label for retinol and avoid it.
Is it safe to take vitamin D in pregnancy?
Yes. The NHS recommends 10 micrograms (400 IU) of vitamin D every day throughout pregnancy and while breastfeeding. It is difficult to get enough from food or UK sunshine, especially between October and March, so a supplement is safer than relying on diet alone.
What if I forget to take my vitamins some days?
Do not worry. Missing the occasional day is very unlikely to cause any harm. Simply take your usual dose the next day. Consistency matters more than perfection. If you frequently forget, try leaving your pot next to your toothbrush or kettle as a reminder.
Do I need omega-3 supplements in pregnancy?
Only if you don't eat oily fish. DHA (a type of omega-3) supports your baby's brain and eye development. If you eat 1 to 2 portions of oily fish such as salmon a week, you probably don't need a supplement. If you don't eat fish, an algae-based omega-3 or a fish oil certified free of vitamin A is a good option.
Are pregnancy vitamins free on the NHS?
Yes, if you qualify for the Healthy Start scheme. You may qualify if you are pregnant and under 18, or if you receive certain benefits such as Universal Credit or Child Tax Credit. The pack contains folic acid, vitamin C and vitamin D. Ask your midwife or health visitor to apply. You may also get free prescriptions if you have a maternity exemption certificate (form FW8).