Which Vitamins Should You Take During Pregnancy? A Trimester-by-Trimester Guide

At the pharmacy, the boxes of "pregnancy vitamins" all look alike. Your mother recommends one thing, a friend swears by another, and the internet suggests ten. Yet needs are specific: some supplements are recommended for everyone, others only in case of deficiency, and too much of certain nutrients is not without risk.

Here, nutrient by nutrient and then trimester by trimester, is what the WHO, the HAS, the NHS, the EFSA and the ACOG say. Use this article to prepare your questions: it is your doctor, your midwife or your pharmacist who adapts the advice to your test results.

Do you really need to take vitamins during pregnancy?

Yes for some, but not for all. The NHS points out that a healthy, varied diet provides most of the vitamins and minerals needed during pregnancy. It does, however, recommend two supplements: folic acid and vitamin D.

Practices vary from country to country. In the United States, the ACOG, the college of obstetricians and gynaecologists, recommends a daily prenatal supplement for pregnant women, the NIH reports. The WHO recommends a daily iron and folic acid supplement for all pregnant women, but does not recommend vitamin D for everyone. The NHS, for its part, advises folic acid and vitamin D, and iron only if your level is low. In Morocco, follow your doctor's advice.

Another important point: for most vitamins and minerals, safety limits apply to the total from food and all supplements combined, the US NIH points out. Two products taken together can therefore exceed the recommended doses. For your plate, follow our guidelines on eating well during pregnancy.

Which vitamins and minerals matter during pregnancy?

Folic acid (vitamin B9)

This is the priority, ideally even before conception: 400 µg a day until 12 weeks of pregnancy. Everything is detailed in our article on folic acid.

Vitamin D

The NHS advises 10 µg of vitamin D a day during pregnancy and breastfeeding, at least from September to March, and all year round if you rarely go out, cover your skin outdoors or have dark skin. Rarely going out, covered skin: these situations exist in Morocco too, where the sun is therefore not always enough. The WHO, for its part, does not recommend vitamin D for all pregnant women. Your doctor can measure your vitamin D level before deciding. The NHS reminds you not to exceed 100 µg a day.

Iron: two approaches depending on the country

A lack of iron causes tiredness and can lead to anaemia. The NHS only advises a supplement if your blood iron level becomes low. The WHO, on the contrary, recommends iron and folic acid for all pregnant women, to prevent anaemia in the mother, infection after the birth, low birth weight and premature birth. In Morocco, follow your doctor's advice: they decide based on your blood test. Do not take iron yourself "just in case". Signs and diet: see anaemia in pregnancy.

Iodine

The EFSA puts the adequate intake at 200 µg a day during pregnancy and breastfeeding, compared with 150 µg for an adult woman: this is a total intake, food included, not a supplement dose. The WHO and UNICEF rely first on iodised salt: a supplement is only routinely recommended where this salt is hard to obtain. Choose salt labelled "iodised", without using more of it. If you have a thyroid condition, read thyroid and pregnancy.

Omega-3 (DHA)

Omega-3s are essential for the development of the fetal nervous system. ANSES, the French food safety agency, advises pregnant women to eat fish twice a week, including one oily fish. Sardines, the star of our coasts, are one of them, as is mackerel. Avoid swordfish, marlin, siki (a deep-sea shark), shark and lamprey, limit tuna, and never eat raw or smoked fish. If you do not eat fish, talk to your doctor about a supplement.

Calcium

Calcium is essential for your baby's bones and teeth (NHS). It comes mainly from dairy products: lben (fermented milk), raïb (set yoghurt), yoghurts, pasteurised cheeses. The WHO recommends a supplement only in populations whose diet is low in calcium, to reduce the risk of pre-eclampsia, and always on prescription.

Which vitamins should you take each trimester?

Here is a simple guide, to check with your doctor at each appointment.

In the first trimester, nausea sometimes makes taking tablets difficult. Do not stop them without talking about it: your doctor or pharmacist can suggest another form or another time of day. After that, the routine blood tests serve in particular to spot a lack of iron as the pregnancy progresses.

Which vitamins should you avoid during pregnancy?

Unsure about a box you have already started? Bring it to your next appointment: the ingredients are listed on the packaging.

How do you choose a pregnancy multivitamin?

If your doctor advises a multivitamin, compare the labels with them or with your pharmacist: formulas vary a lot, the NIH points out. The right criteria:

• 400 µg of folic acid;
• no retinol: vitamin A should be provided as beta-carotene;
• vitamin D, around 10 µg;
• iodine;
• iron, to be discussed if you have already been prescribed some;
• only one multivitamin at a time.

Our pregnancy and breastfeeding supplements aisle offers the Pregnacare range. According to the manufacturer's product sheets (vitabiotics.com, UK version: check the label on your box), Pregnacare Original provides, in one tablet, 400 µg of folic acid, 10 µg of vitamin D, iodine and iron, with beta-carotene and no retinol. Pregnacare Plus Omega-3 adds a 300 mg DHA capsule; Pregnacare Max combines tablets with calcium and the same capsule. These supplements do not replace a varied diet and are taken after medical advice.

From the shop

The Pregnacare range, from conception to breastfeeding

Supplements to choose with your doctor or pharmacist, depending on your stage and your test results.

• VitabioticsVitabiotics Pregnacare Original vitamines grossesse 30 comprimésView product
• VitabioticsVitabiotics Pregnacare Original (90 tablets)View product
• VitabioticsVitabiotics Pregnacare Plus Oméga-3 DHA 28 comprimés + 28 capsulesView product
• VitabioticsVitabiotics Pregnacare Max 56 comprimés + 28 capsules oméga-3View product
• VitabioticsVitabiotics Pregnacare Conception 30 comprimésView product
• VitabioticsVitabiotics Pregnacare Breast-feeding allaitement 56 comprimés + 28 capsulesView product
• The whole aisle · All pregnancy and breastfeeding supplementsDelivered anywhere in Morocco, free from 300 DH.Open the aisle

Products sold by La Maison du Bébé, publisher of this magazine. Please check price and availability on the product page.

Which vitamins should you take while breastfeeding?

Your needs remain high for as long as you breastfeed. The NHS advises breastfeeding mums to consider 10 µg of vitamin D a day, at least in autumn and winter. The EFSA keeps the same recommended iodine intake as during pregnancy, 200 µg a day, food included. Keep up the fish, dairy products and iodised salt, and drink when you are thirsty, especially when the chergui blows.

According to the manufacturer, Pregnacare Breast-feeding combines tablets (including vitamin D, iodine, calcium, iron and folic acid) and an omega-3 capsule with 300 mg of DHA. As during pregnancy, ask your doctor's advice, especially if you have had anaemia. Our tips for your plate are in eating well while breastfeeding.

From the shop

To support breastfeeding day to day

Breast pads, nipple care, bras and milk storage containers for the first weeks.

• LansinohLansinoh disposable breast pads x60View product
• MAMMIAMammia Coussinets d'allaitement jetables, boîte de 30View product
• LansinohLansinoh HPA Lanolin nipple cream 40 mlView product
• BiolaneBiolane Lanolin Nursing Balm 40 mlView product
• MedelaPregnancy and nursing bra S MedelaView product
• LansinohLansinoh breastmilk storage bags x25View product
• MAMMIAMammia Pots de conservation pour lait maternel et repas de bébéView product
• The whole aisle · Everything for breastfeedingDelivered anywhere in Morocco, free from 300 DH.Open the aisle

Products sold by La Maison du Bébé, publisher of this magazine. Please check price and availability on the product page.