Pregnancy and Conception
Vitamins for trying to conceive, pregnancy and breastfeeding: folic acid, vitamin D, omega-3 with DHA, iron and complete prenatal formulas. We explain which forms and doses fit each stage, and what to avoid.Read more →
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Vitamins for trying to conceive, pregnancy and breastfeeding
This collection covers what people take from the moment they start trying for a baby, through pregnancy and into breastfeeding. UK guidance is short at its core: 400 micrograms of folic acid a day from the moment you start trying, kept up through the first 12 weeks, and 10 micrograms of vitamin D a day during pregnancy and breastfeeding. Everything else, iron, iodine, DHA or a full prenatal formula, depends on your diet and your stage.
Folate contributes to the growth of maternal tissue during pregnancy. That is why it sits in nearly every product here, and you will find it both inside complete formulas and as separate folic acid and folate options. Vitamin D contributes to the maintenance of normal bones. A pregnancy multivitamin is convenient, but it is a choice, not an obligation: two single supplements can cover the official advice for less.
Forms and doses differ more than the front of the pack suggests
Two products can both say "pregnancy" and still be very different inside. This is where we spend most of our attention.
- Folic acid: the synthetic form named in UK public health advice, at 400 mcg. The dose to check first.
- Methylfolate: folate in its already-active form, so the body does not need to convert it. Some people prefer it, though official advice still names folic acid.
- Vitamin D3 in an oil base: D3 is fat soluble, so drops and softgels in oil are absorbed better than a dry tablet taken without food.
- Iron bisglycinate: iron bound to an amino acid, usually gentler on the stomach than iron sulphate. Iron contributes to the reduction of tiredness and fatigue.
- Fish body oil or algae oil for DHA, never fish liver oil, because liver oils are high in vitamin A.
How we decide what belongs in this collection
We judge every product on three things: the form, the dose and whether the combination makes sense at this stage. So folate at a meaningful 400 mcg, not a token amount. Vitamin D3 in oil rather than a dry tablet. Omega-3 from fish body oil or algae, and no retinol in a pregnancy formula. We buy directly from the brands, with no middlemen, so what arrives is authentic. Every product passes our compliance team before it goes live, we test products ourselves, and independent labs spot-check batches. Read how we select brands and products.
Who this collection is for
Women who are trying to conceive, pregnant or breastfeeding will find the core nutrients here, plus the extras people add later on: omega-3 with EPA and DHA, iodine and magnesium. Partners are part of this too. Zinc contributes to normal fertility and reproduction, and selenium contributes to normal spermatogenesis, which is why men's formulas in this range are built around those two minerals.
Be realistic about timing. Folate levels in the blood take several weeks to build, which is why the advice is to start about three months before trying rather than after a positive test. Supplements fill gaps in a diet; they do not replace one. One more fixed rule: avoid supplements and multivitamins with vitamin A as retinol during pregnancy, and skip fish liver oil. If you are unsure about a product alongside prescribed medication, ask your GP, midwife or pharmacist first. This page sits under our BEAUTY + BALANCE pillar, where hormones and self-care belong.
Frequently asked questions
What do pregnancy and conception supplements actually include?
Three groups. First the two nutrients UK guidance names for everyone: folic acid and vitamin D. Second the nutrients that depend on your diet, such as iron, iodine, vitamin B12 and DHA from omega-3. Third the complete prenatal formulas that combine these in one tablet or capsule. Products for men trying to conceive form a fourth, smaller group, usually built around zinc and selenium.
When should I start taking folic acid, and for how long?
As soon as you start trying, and ideally about three months before. Blood folate levels rise gradually, so starting early means the level is already where it needs to be in the earliest weeks, often before a pregnancy is confirmed. UK guidance is 400 micrograms a day and to continue through the first 12 weeks. Folate contributes to the growth of maternal tissue during pregnancy. Some people are advised a higher dose; that is a conversation with your GP or midwife.
How much folic acid and vitamin D does UK guidance recommend?
The core amounts are fixed and easy to check on a label. Vitamin D is often printed in both micrograms and international units, so both are shown here.
| Nutrient | Daily amount | When |
|---|---|---|
| Folic acid | 400 mcg | Trying to conceive to week 12 |
| Vitamin D | 10 mcg (400 IU) | Pregnancy and breastfeeding |
| Vitamin D, adults generally | 10 mcg (400 IU) | October to March |
| Vitamin A as retinol | Avoid in supplements | Pregnancy |
You will find both amounts in our vitamin D3 drops and capsules and in complete prenatal formulas.
Source: NHSWhich form should I choose?
It depends on the nutrient and on your diet. The table below sets out the choices you will actually face in this collection.
| Form | What it is | Suits |
|---|---|---|
| Folic acid | Synthetic folate | Most people, named in UK advice |
| Methylfolate | Already-active folate | Those who prefer the active form |
| Vitamin D3 in oil | Drops or softgels | Better absorption, easy dosing |
| Fish body oil | EPA and DHA from fish flesh | Fish eaters |
| Algae oil | DHA from algae | Vegans and vegetarians |
| Fish liver oil | High in vitamin A | Not used in pregnancy |
Do I really need a pregnancy multivitamin, or are separate supplements enough?
Separate folic acid and vitamin D cover the official UK advice, and buying them individually is usually cheaper. A pregnancy multivitamin is convenient and adds nutrients that some diets fall short on, such as iodine, iron and vitamin B12. That makes it genuinely useful if your diet is limited, restricted or plant-based. It is a practical choice rather than a requirement, so decide on your diet, not on the packaging.
Why should I avoid vitamin A in pregnancy?
Too much vitamin A as retinol can harm your baby's development, so UK guidance is to avoid supplements and multivitamins that contain it during pregnancy. The same applies to liver, liver products and fish liver oil, which are naturally high in retinol. This is exactly why a general adult multivitamin is not a substitute for a pregnancy formula: many contain retinol. Check the ingredient list for retinol or retinyl palmitate before you buy.
Can I take omega-3 while pregnant, and how much DHA matters?
Yes, from fish body oil or algae oil, not from fish liver oil. The approved claim states that maternal intake of DHA contributes to the normal brain and eye development of the foetus and breastfed infants, at 200 mg DHA per day on top of the recommended 250 mg of EPA plus DHA for adults. So check the DHA figure on the label, not just the total oil weight. Algae oil is the vegan route to the same DHA.
Iron makes me feel queasy and blocked up. What can I do differently?
Very common, and usually a matter of form and timing. Iron sulphate is the cheapest form and the most likely to upset the stomach. Iron bisglycinate, iron bound to an amino acid, is generally better tolerated at lower elemental doses. Taking it with a source of vitamin C helps absorption, while tea, coffee, calcium and dairy at the same time reduce it. Our gentler iron options list the form clearly. Have your levels checked before dosing high.
Should my partner take anything while we are trying to conceive?
It can make sense. Zinc contributes to normal fertility and reproduction, and selenium contributes to normal spermatogenesis, the production of sperm cells. Those two claims are the reason men's conception formulas are built around them, often with vitamin C and vitamin E added. Sperm production runs on a cycle of roughly three months, so give any change that long before you judge it. Consistency matters more than a high dose.
