The Vitamins & Nutrition You Need During Pregnancy

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Balancing your nutrition for a healthy diet becomes even more important during your pregnancy

You’ve probably heard of the phrase “eating for two”, but in reality it’s all about “nutrition for two” – by adjusting your intake of vitamins and minerals, you can nurture your growing baby whilst meeting your body’s changing demands!

Here we breakdown the most essential vitamins and minerals that matter to your body during pregnancy on a daily basis, whether that’s diet or supplements.

Always check with your doctor regarding doses and safety if you are considering taking any supplements during pregnancy.

Folic acid / Vitamin B-9

Why?

Strengthen baby’s development in the early weeks of pregnancy

How much?

400 micrograms (mcg) per day[1] Or lentils, broccoli, peas and leafy green vegetables[2]

Iron

Why?

Transport oxygen through the blood and promote healthy development of the fetus
and placenta

How much?

27 milligrams (mg) per day[3]
Or Lean meat, green leafy vegetables, dried fruit and nuts[4]

Vitamin D

Why?

Boost immune function, bone health, and cell division

How much?

10 milligram (mg) per day[5]
Or oily fish, cheese, red meat, egg yolks[6]

Calcium

Why?

Help your baby’s bones and teeth grow

How much?

1,000 milligrams (mg) per day Milk (or soya drinks with added calcium), cheese, yoghurt, tofu

Vitamin C

Why?

Aid bone growth, collagen production and immune system function

How much?

70 milligrams (mg) per day
Or oranges/orange juice, fresh fruit and vegetables

An extra boost…

Small doses of the following are proven to be beneficial during pregnancy
• Fish oil or iodine (brain icon)
• Magnesium (muscle/strength icon)
• Zinc
(cell division icon)