The pregnancy vitamins and supplements that’ll support you and your baby
Written byH&B editorial team
Reviewed byHeeral Tomlinson
Every pregnancy’s different, so your vitamins should be too. Build your mum-to-be stack with our top picks for essential vits, immune support, skin health and more
Our top picks
Pregnancy support
Holland & Barrett
Holland & Barrett Folic Acid 400ug 90 Tablets
3 for 2 Mix & Match
€5.49
Supports normal bones
Novomins
Novomins Calcium & Vitamin D Peach Flavoured 60 Gummies
3 for 2 Mix & Match
€22.99
You’ve found out you’re pregnant – and suddenly there’s a very long to-do list. One of the (admittedly less straightforward) things is your supplement routine. Some vits are recommended by the government, others are up to you and your doctor. But where to start? We spoke to Science Communications Manager Heeral Tomlinson to understand your pregnancy stack builder – a personalised bundle of vitamins taken together for a specific purpose. Just pick a product from each section you’d like to look after, from prenatal care to energy support, baby’s brain health and more. Then you’re good to go...
Build your pregnancy stack
Before you begin, check with your doctor ahead of taking any supplements to make sure they’re right for you.
Early essentials
Usually, you’re told to take your time during pregnancy... But one thing that’s best sorted ASAP is your prenatal nutrition, as getting the right vitamins and minerals can really impact both yours and your unborn baby’s health. In fact, “research shows that what you eat before and during pregnancy could potentially shape the health of your grandchildren via epigenetics (a process that turns genes on or off),” says Heeral.
According to the NHS, you should take a daily 400μg folic acid tablet once you start trying for a baby (or as soon as you find out you’re pregnant, if that’s not possible), until you’re 12 weeks pregnant.1 Getting enough folic acid can help prevent certain birth defects called neural tube defects.1
Next up is omega-3 with DHA. DHA contributes to normal eye and brain development in the foetus and in breastfed infants.2,3 Then there’s iron, responsible for normal oxygen transport around the body.1,4 You’ll find iron in your daily diet, in green leafy veg, nuts and lean meat. But you might struggle to get enough if you’re veggie or vegan or if your appetite’s affected during pregnancy – though you should only take extra iron if you’ve been told your levels are low.1,5,6
Supplements to support energy
“It's common to feel tired during pregnancy, which is why it’s important to get enough rest during this time as well as being mindful of your nutrient intake. Key vitamins and minerals for reducing tiredness and fatigue include iron, magnesium, folate, B vitamins such as niacin and pantothenic acid and vitamin C,” says Heeral.
Neubria’s Neu Mum Daily Pregnancy Multivitamin features 20 vitamins for immunity support, brain function, hair health and more. And it’s big on energy support: vitamins C, B3, B6, B12 and iron help reduce tiredness and fatigue.7-11 If it’s tricky to get enough iron through your normal diet, Spatone’s apple-flavoured iron sachets are a handy addition. They also contain vitamin C, a helping hand as it increases iron absorption.12
Supplements for your joints, bones and muscles
Bone-supporting nutrients can support your unborn baby too: “Calcium and vitamin D are needed for normal growth and development of your baby's bones and teeth. Foods including calcium include milk, yoghurt and cheese,” Heeral explains.1,13
Discover gummy expert Novomins’ Calcium and Vitamin D, providing calcium and vitamin K for normal bone maintenance and vitamin D for normal bone development.14,15,16 Already taking those? Consider our High Strength Glucosamine Sulphate & Chondroitin with vitamin C, which contributes to normal collagen formation for the normal function of bones and gums.17,18
Or for something a little different, there’s LithoLexal®, a unique extract made from Icelandic marine plants which provides a source of calcium for normal bone health.19,20
Gut and 12 billion bacteria supplements
Our Psyllium Husk can help you reach your fibre goals. And when it comes to your microbiome, Optibac’s easy-to-swallow capsules provide 12 billion live cultures of lactobacillus rhamnosus, lactobacillus acidophilus and bifidobacterium strains for gut microbiome support.
Skin supplements
Whether it’s a hair, skin and nails supplement that doubles as a multivit (talk about efficient) or your daily skin and bone care, we’ve got you covered for that pregnancy glow. Vitabiotics Perfectil contains 20 vitamins and minerals including biotin for skin support, zinc for normal hair and selenium to help maintain normal nails.
Then there’s our Marine Collagen with Vitamin C, delivering 3000mg marine collagen per serving and 75% of your daily vitamin C. Not only is vitamin C known as a staple for immunity support, but it helps normal collagen formation for skin health.21,22
Support your immune system (and theirs)
During pregnancy, your immune system adapts to work for you and your baby. According to Heeral, “the immune system undergoes significant changes during pregnancy. One reason for this is so that the foetus – which is essentially foreign cells at the beginning – is allowed to stay and grow. Nutrients for normal immune function include vitamin D, vitamin C, zinc and B vitamins such as B12 and B6.”
From well-known immune supporter vitamin C to lesser-known zinc, we’ve got the vitamins to help look after your wellness.21,23 For example, Wild Nutrition’s Zinc Plus is blended with zinc for immune support, plus added B vitamins to contribute to normal nervous system function (B1), contribute to the reduction of tiredness and fatigue (B2) and aid normal red blood cell formation (B12).23,24,25
The final say
Looking out for two doesn’t have to be twice the work. Your stack means you’re supporting all the areas that matter to you – and it takes just minutes out of your day. Here’s to feeling good during pregnancy. Just remember to check with your GP before taking any new vitamins or supplements during pregnancy to make sure they’re right for you.
Down for some extra reading? Learn how to prepare your body and mind when ‘expecting’ or check out the safe skincare for pregnancy and breastfeeding. Or in full nesting mode? Stock up on our parent and baby essentials as well as baby skincare and bubbles.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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