Pregnancy and trying for a baby

Advised

• Folic acid

  The man-made form of folate, a B vitamin found naturally in green leafy vegetables.

  • NHS: 400 micrograms a day from trying for a baby until 12 weeks of pregnancy.
  • NICE: Start ideally three months before trying, and carry on to at least week 12.

  Also covered by RCOG, British Dietetic Association, Tommy's and NHS Healthy Start.

  What folic acid is, and the forms it comes in

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• Vitamin D

  A vitamin the body makes when skin is in sunlight. Oily fish, eggs and fortified foods have some; supplements come as D3 or D2.

  • NHS: 10 micrograms a day from early October to late March.
  • NICE: The same in pregnancy and breastfeeding, and all year with darker skin or little sun.

  Also covered by NHS, Tommy's and NHS Healthy Start.

  What vitamin D is, and the forms it comes in

  Cheapest per 1,000 IU · Vitamin D31pCompare 207 productsPrices at 10 µg a day, the NHS amount

• Vitamin B12

  A vitamin found almost only in animal foods, and added to some plant drinks and breakfast cereals.

  • NICE: Vegan or other restricted diets may need fortified foods or a B12 supplement.
  • NHS: The same while breastfeeding on a vegan diet.

  What vitamin B12 is, and the forms it comes in

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• Iron

  A mineral found in red meat, beans, nuts, dried fruit and fortified breakfast cereals.

  • NHS: Levels are checked in pregnancy; a GP or midwife advises iron if low.
  • RCOG: Taking iron routinely can bring side effects.

  What iron is, and the forms it comes in

Limited evidence

• Pregnancy multivitamins

  One tablet of several vitamins and minerals sold for pregnancy, usually including folic acid and vitamin D.

  • Tommy's: Folic acid and vitamin D bought on their own will likely cost less.
  • RCOG: No evidence that expensive brands are any better than cheaper ones.

  Also covered by British Dietetic Association.

Advised against

• Vitamin A and fish liver oil

  Vitamin A in its retinol form, found in liver, fish liver oils such as cod liver oil and some ordinary multivitamins.

  • NHS: No vitamin A supplements or cod liver oil in pregnancy; always check the label.
  • NICE: Ordinary multivitamins not made for pregnancy may contain vitamin A.

Things to check

• NHS: Do not take more than 100 micrograms of vitamin D a day.
• NHS: Not all natural remedies are safe; avoid herbal remedies when trying to conceive, and tell your midwife about any you take.
• Food Standards Agency: CBD is not recommended when trying to conceive, pregnant or breastfeeding, unless a doctor advises it.
• NHS: Keep caffeine under 200mg a day; some health and fitness supplements contain it.
• NHS inform: If you eat no dairy or fish, ask a midwife or GP about iodine.
• British Dietetic Association: Kelp and seaweed supplements are not a reliable source of iodine.

If you take medication, are pregnant, or have a health condition, check with a pharmacist or GP first.