Learn more about folic acid & other supplements you can take during pregnancy
Maintaining a healthy lifestyle and balanced diet is essential at any stage of life, but during pregnancy, it’s even more important. Your body needs to care for both you and your growing baby. That’s where pregnancy supplements can help.
One of the most important supplements to consider is folic acid. The NHS recommends taking folic acid starting at least a few months before trying to conceive and during the first 12 weeks of pregnancy. Folic acid helps to support your baby’s development and helps to reduce the risk of neural tube defects, like spina bifida.
Not sure where to start? Don’t worry – Boots is here to help with advice and a range of pregnancy supplements to help support you through this journey.
What's folic acid?
Folic acid, also called folate or vitamin B9, is part of the B vitamins group. As with other B vitamins, it plays a role in supporting your overall health, and it has many benefits including:
- Supporting a healthy immune system
- Helping the body make healthy red blood cells
- Helping to reduce tiredness and fatigue
- Playing a role in normal psychological functions
For anyone who’s pregnant or planning a pregnancy, folic acid is especially important to support the development of a healthy baby. It’s been proven to play a crucial part in reducing the risk of neural tube defects (NTDs), like spina bifida, and supports maternal tissue growth during pregnancy.*
Scientific studies show that taking enough folic acid before pregnancy and during the first three months of pregnancy, significantly reduces the risk of the baby developing NTDs.
Where can I get folic acid?
You can find folic acid in foods like:
- Green leafy vegetables
- Brown rice
- Granary bread
- Oranges
- Bananas
- Fortified breakfast cereals
Getting the recommended amount of folic acid in pregnancy through food alone can be tricky, so the best way to ensure you’re getting enough during this period is by taking a folic acid supplement.
How much folic acid do I need?
The NHS recommends taking 400 micrograms (mcg/µg) of folic acid every day during the first trimester of pregnancy (in some cases, your doctor might recommend a higher dose of five milligrams). You should start taking it at least a few months before you’re trying to conceive and continue until you’re 12 weeks pregnant.
Looking for support? We offer a range of folic acid supplements to help support your baby’s development.
Which other vitamins should I consider during pregnancy?
During pregnancy, eating a balanced, varied diet is important to provide you and your baby with the necessary nutrients. While most vitamins and minerals can be obtained through a healthy balanced diet alone in pregnancy, there are instances where you might find taking a supplement useful.
There are other vitamins and minerals which can support you in preparation for and during pregnancy, like:
- Vitamin D
- Calcium
- Iron
- Vitamin C
- Omega 3
Why not consider:
What is vitamin D?
Vitamin D plays an important role in helping to keep your bones and teeth healthy. It can help to aid the absorption of calcium, which is important for your baby’s bone development.
Most people know calcium is important, but fewer people realise it needs vitamin D to be absorbed properly. That’s why getting enough vitamin D is essential, especially during pregnancy when both you and your baby need it.
Our bodies make vitamin D from direct sunlight. The UK government recommends everyone to consider taking 10 micrograms of vitamin D daily from October to March, when the sun is not strong enough for our bodies to make enough vitamin D.
For some people, like those with darker skin or who cover their skin when outdoors, a daily vitamin D supplement is advised all-year round.
According to NICE (National Institute for Health and Care Excellence), being pregnant can increase the risk of having low vitamin D levels.
You can explore our range of vitamin D supplements to help support you and your baby.
What's calcium?
Calcium is important during pregnancy to help support the development of your baby’s bones and teeth while helping to keep your own bones strong and healthy.
It works hand in hand with vitamin D, which helps your body absorb calcium. In pregnancy, your body needs more calcium to meet both your needs and those of your growing baby. Including calcium-rich foods in your diet is an excellent way to maintain healthy levels.
Good sources of calcium include:
- Pasteurised milk, cheese and yoghurt (however it’s important to avoid mould-ripened soft cheeses like brie during pregnancy)
- Tofu
- Plant-based drinks with added calcium (you might see this called ‘fortified with calcium’)
- Food made with fortified flour like bread
- Fish with edible bones like sardines and pilchards – however the current advice from the Department of Health is to eat no more than two portions of oily fish, like mackerel or salmon, a week. This is because too much of a substance found in oily fish (mercury) can be harmful to your baby’s development
If you’re worried about your calcium intake, you can speak to your midwife or GP.
What's iron?
During pregnancy, your body’s need for iron increases to help support the production of red blood cells and help reduce tiredness and fatigue.
During the prenatal period iron levels are checked to ensure they are healthy. To help keep your iron levels at a healthy level, an iron supplement or a supplement containing iron can help.
Iron-rich foods to include in your diet are:
- Many breakfast cereals (fortified with iron)
- Lean meat
- Green leafy vegetables
What's vitamin C?
Vitamin C helps the body to absorb iron, so it’s essential you get enough. Vitamin C can also help to protect cells from oxidative damage and support the function of a healthy immune system.
Vitamin C can be found in many fruits and vegetables, with the best sources being:
- Oranges and orange juice
- Red and green peppers
- Strawberries
- Blackcurrants
- Broccoli
- Brussels sprouts
What's omega-3?
Omega-3s are fatty acids found in oily fish, and the key omega-3 nutrients are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA has been associated with health benefits during pregnancy as it contributes to the healthy brain and eye development of your baby.
DHA’s health benefits continue during breastfeeding as it contributes to healthy brain and eye development of breastfed infants as well.**
Since many people in the UK don’t consume enough oily fish (the primary source of omega-3), a DHA supplement is often recommended during pregnancy. Sources of omega-3 can include oily fish like salmon, mackerel and sardines – however, the current advice from the Department of Health is to eat no more than two portions of oily fish, such as mackerel or salmon, a week. This is because too much of a substance found in oily fish (mercury) can be harmful to your baby’s development.
To help make sure that you’re getting enough omega-3, you can consider our range of omega-3 supplements.
Is it safe to take vitamin A?
During pregnancy, it’s important to avoid taking vitamin A supplements, cod liver oil or any supplements containing vitamin A (retinol), as too much could harm your unborn baby. Always check the label of a supplement during pregnancy to make sure they don’t contain vitamin A.
Other vitamins
Pregnancy supplements often contain many other vitamins and minerals, like:
- B vitamins
- Magnesium
- Zinc
These nutrients can help to make sure that you’re getting well-rounded support during pregnancy.
Frequently asked questions
What happens if I don’t take folic acid during pregnancy?
It is recommended to take 400 micrograms (mcg/µg) of folic acid every day in the first trimester of pregnancy. You should ideally start taking it at least a few months before you’re trying to conceive and continue until you’re 12 weeks pregnant, as folic acid reduces the risk of developing neural tube defects such as spina bifida.
If you haven’t started taking folate supplements yet, speak to your midwife or GP.
At what month should a pregnant woman start taking folic acid?
You should start taking folic acid ideally a few months before you’re trying to conceive and continue through the first 12 weeks of pregnancy. This can help to reduce the risk of neural tube defects, like spina bifida, in your baby. If you're unsure about taking folic acid supplements, make sure to speak to your GP or midwife – they're there to support you.
In which trimester is folic acid most important?
Folic acid is most important during the first trimester of pregnancy (the first 12 weeks). It helps reduce the risk of neural tube defects, like spina bifida, in your baby.
If you haven’t started taking it yet, make sure to speak to your GP or midwife for guidance – it’s never too late to get support.
What vitamins should I take when pregnant?
When pregnant, you should take folic acid (400 micrograms daily until 12 weeks) to help prevent neural tube defects and vitamin D (10 micrograms daily) to support bone health.
A balanced diet can provide other essential nutrients but it’s important to speak to your GP or midwife if you're unsure about supplements.
Which multivitamin is best for pregnancy?
There's no ‘best’ multivitamin for pregnancy, as every individual is different. However, the most important supplements that everyone should take during pregnancy are folic acid (400 micrograms) and vitamin D (10 micrograms).
While a healthy diet can provide most nutrients, a multivitamin can help fill any nutritional gaps. It’s important to choose one specifically designed for pregnancy and avoid those containing vitamin A (retinol), which can harm your baby.
Make sure to always check with your GP or midwife to ensure any supplements are suitable for you if you’re unsure.
