The two primary supplements that can are often considered are Folic acid and Vitamin D. Folic acid is believed to help prevent certain birth defects, while vitamin D is good for bone health in your baby and can also benefit the heart and nervous system.

The NHS website recommends that you take 400 micrograms of folic acid every day – from before you’re pregnant until you’re 12 weeks pregnant. With regards to Vitamin D, the recommendation is to take 10 micrograms of vitamin D each day. This can come from food sources but you can consider taking a supplement containing this amount between September and March.

Below are some dietary souses of Vitamin D:

• oily fish (such as salmon, mackerel, herring and sardines)
• eggs
• red meat

Vitamin D is added to some breakfast cereals, fat spreads and non-dairy milk alternatives. The amounts added to these products can vary and might only be small.

Because vitamin D is only found in a small number of foods, whether naturally or added, it is difficult to get enough from foods alone.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

You can get vitamin supplements containing vitamin D free of charge if you’re pregnant or breastfeeding and qualify for the Healthy Start scheme.

adapted from NHS website 2021, accessed 10/07/2022 https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/