Folic acid, iron, vitamin D and friends: who does what
A friendly guide to the key nutrients in pregnancy: what folic acid, vitamin D, iron, calcium, iodine and omega-3 do, and where to find them in food.
By PreggieLover 4 min read
Pregnancy vitamin packets can be confusing. One label promises everything, another warns about too much, and a friend swears by a different brand altogether. This guide introduces the main nutrients your body and baby need, what they do and where to find them, so you can have a better conversation with your midwife, doctor or pharmacist about what is right for you.
An important note first: this article does not give doses. The right supplements and amounts depend on your health, your history and where you live. Please ask your own care team.
Folic acid
What it does: Helps your baby's brain and spine develop properly in the very early weeks, reducing the risk of problems known as neural tube defects, such as spina bifida.
Where to find it: Leafy green vegetables, beans, oranges and fortified breakfast cereals. Food alone is not usually enough, which is why a folic acid supplement is widely recommended before conception and through the first trimester. Some women, for example those with diabetes, a higher weight or a family history of neural tube defects, are advised to take a higher dose prescribed by their doctor. Ask whether that applies to you.
Vitamin D
What it does: Helps your body use calcium to build your baby's bones and teeth, and supports your own bones.
Where to find it: Mostly from sunlight on your skin, plus oily fish, eggs and fortified foods. In the UK, a vitamin D supplement is commonly advised in pregnancy, especially in autumn and winter. If you have darker skin, cover your skin for cultural or religious reasons, or spend little time outdoors, you may need it all year round. Ask your midwife.
Iron
What it does: Helps make the extra blood your body needs and carries oxygen to your baby. Low iron, or anaemia, can leave you very tired and breathless.
Where to find it: Red meat, beans, lentils, dark green leafy vegetables like ugwu and spinach, dried fruit, eggs and fortified cereals. Eating vitamin C foods such as oranges, tomatoes or peppers with your meal helps your body absorb iron. Tea and coffee with meals can reduce absorption, so have them between meals instead.
Your midwife will check your iron levels with blood tests. Only take iron supplements if advised.
Calcium
What it does: Builds your baby's bones and teeth.
Where to find it: Milk, yoghurt and cheese, calcium-fortified plant milks, tinned fish with soft bones such as sardines, dried fish eaten whole, tofu, and green leafy vegetables.
Iodine
What it does: Supports your baby's brain development and your thyroid.
Where to find it: Milk, yoghurt, eggs and fish. In many countries, including Nigeria, salt is iodised, though it is still wise not to add lots of salt to food. If you do not eat dairy or fish, ask your midwife about iodine.
Omega-3 fats
What they do: Support your baby's brain and eye development.
Where to find them: Oily fish such as mackerel, sardines, salmon and pilchards, up to about two portions a week. Avoid fish liver oil supplements, which contain vitamin A.
Protein
What it does: Builds your baby's cells and tissues and supports your own growing body.
Where to find it: Beans, lentils, eggs, fish, chicken, lean meat, nuts, seeds, milk and tofu. Include some at most meals.
One to avoid: vitamin A
Too much vitamin A, in the form called retinol, can harm a developing baby. Avoid liver and liver products, and do not take supplements containing vitamin A unless your doctor advises it. Pregnancy multivitamins are designed to leave it out.
Tips for choosing supplements
- Choose a supplement made for pregnancy rather than a general multivitamin.
- Do not double up on several products, as some nutrients can add up.
- Tell your midwife or doctor about everything you take, including herbal products.
- If you are vegetarian or vegan, ask about vitamin B12 and other nutrients you may need.
- Supplements support a good diet; they do not replace it.
Food in due season
Psalm 145:15 says that the eyes of all look to God, and He gives them their food at the proper time. Your baby is being nourished through you, day by day, in a way that is far more wonderful than any label can explain. You do not need to be perfect. Eat as well as you can, take what your care team advises and trust Him with the rest.
A prayer of thanks for nourishment
Father, thank You for food that strengthens and for the way You care for my baby through my body. Give me wisdom in what I eat and take, and peace instead of worry. Amen.
Frequently asked questions
Why is folic acid important in pregnancy?
Folic acid helps your baby's brain and spine develop in the early weeks and reduces the risk of neural tube defects such as spina bifida.
Which foods are high in iron for pregnancy?
Red meat, beans, lentils, dark green leafy vegetables, dried fruit, eggs and fortified cereals. Eating vitamin C foods with them helps absorption.
Should I avoid vitamin A in pregnancy?
Avoid liver, liver products and supplements containing vitamin A (retinol) unless your doctor advises otherwise, as too much can harm a developing baby.
This article is for general information and encouragement, not medical advice. Please talk to your doctor or midwife about your own health and your baby's.
