Pregnancy & Breastfeeding
Vitamins and supplements for pregnancy, breastfeeding and the months in between: folic acid, vitamin D, omega-3 with DHA, iron and iodine. We explain which forms and doses fit UK guidance, and what to leave out.Read more →
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What matters in pregnancy and breastfeeding vitamins
Pregnancy and breastfeeding raise your need for a few specific nutrients, not for everything at once. UK guidance is narrow and clear: 400 micrograms of folic acid a day until the end of week 12, and 10 micrograms of vitamin D a day through pregnancy and while you breastfeed. Everything else on this page is there to fill a gap in your diet, not to replace food.
The nutrients with a real job to do
Folic acid is the one to start early, ideally three months before you try to conceive. Supplemental folic acid intake increases maternal folate status, and a low maternal folate level is a risk factor in the development of neural tube defects in the developing foetus. Vitamin D contributes to the normal absorption and use of calcium and to the maintenance of normal bones, and the 10 microgram advice stays the same after birth, so many people simply keep taking their Vitamin D3 while breastfeeding. Iron contributes to the reduction of tiredness and fatigue. Iodine contributes to normal thyroid function, which matters more if you eat little fish or dairy.
What we deliberately keep out
UK advice during pregnancy is to avoid cod liver oil and any supplement containing vitamin A as retinol, and that includes ordinary multivitamins. So you will not find general high-strength multis or fish liver oils in this collection. The omega-3 with DHA we carry comes from fish body oil or algae instead. We are also cautious with multi-ingredient herbal blends aimed at milk supply: the evidence is thin, and thin evidence is not a reason to sell something to a new parent.
How we choose what goes in this collection
We select on three things: the form, the dose, and whether a combination makes sense. Here that means folate at the 400 microgram level UK guidance names, not a headline dose that looks impressive on a label. It means vitamin D as drops and small softgels, because in the first trimester a large tablet is often the reason a routine stops. It means DHA sourced away from liver oils. We buy directly from the brands, and every product passes our compliance team before it goes live. This is the advice we would give our own family: how we select brands and products.
Who this collection suits
It suits you if you are trying to conceive, already pregnant, or in the first months after birth, whether or not you are breastfeeding. A few practical notes from real buyer feedback. Tablets in this category are often big, so drops, softgels and two-a-day formats are worth a look if nausea is a problem. Take iron away from tea and coffee, and give it time: changes in energy build over weeks, not overnight. Price is not proof either, so we do not treat a premium label as evidence. Your midwife or GP has your blood results and we do not, so for higher doses or a prescribed 5 mg folic acid, ask them first. For what comes after the newborn weeks, see our wider mum and baby range.
Frequently asked questions
What are pregnancy and breastfeeding supplements for?
They cover the small number of nutrients that are hard to get from food alone at this stage, and nothing more. In the UK the two with official daily advice are folic acid and vitamin D. Others, such as iodine, iron, omega-3 with DHA or vitamin B12, are worth considering when your diet is restricted, for example if you avoid fish, dairy or all animal products. A supplement fills gaps in a varied diet, it does not replace one.
How much folic acid and vitamin D does UK guidance recommend?
The amounts are fixed and easy to check on a label, so you do not need to guess.
| Nutrient | UK daily advice | When |
|---|---|---|
| Folic acid | 400 mcg | Trying to conceive to end of week 12 |
| Vitamin D | 10 mcg (400 IU) | Pregnancy and breastfeeding |
| Vitamin A (retinol) | Avoid in supplements | Pregnancy |
A higher 5 mg folic acid dose exists for some situations and is prescribed, not bought.
Source: NHS, NICEWhen should I start, and how long should I keep going?
Start folic acid as soon as you begin trying, ideally about three months before, because the neural tube forms very early, often before a test is positive. If you only find out later, start then. Folic acid is advised until the end of week 12, and taking it longer does no harm. Vitamin D runs right through pregnancy and continues while you breastfeed, so most people keep the same product after birth.
Which supplements should I avoid while pregnant?
Avoid cod liver oil and any supplement containing vitamin A as retinol, because too much vitamin A can harm your baby's development. Standard high-strength multivitamins often contain retinol, which is why a general multi is not a substitute for a pregnancy formula. Skip high-dose single nutrients unless a health professional advised them, and be careful with herbal products, where safety data during pregnancy and breastfeeding is often missing. When a label is unclear, ask a pharmacist.
Which form should I choose: tablet, softgel, drops or powder?
Form decides whether you actually keep taking it, which matters more than a slightly higher dose on paper.
| Form | Strong point | Suits |
|---|---|---|
| Tablet | Most nutrients in one unit | No nausea, easy swallowing |
| Softgel | Smoother to swallow | Omega-3, vitamin D |
| Drops | No swallowing, easy to split | First trimester sickness |
| Powder or gummy | Taste driven | Tablet aversion |
Gummies usually carry fewer nutrients, so check the label rather than assuming.
Is folate as 5-MTHF better than plain folic acid?
5-MTHF is the active form, already converted, and some people prefer it. Be aware of one honest limitation: folic acid is the form used in the trials behind the official 400 microgram advice, so it remains the reference choice in the UK. If you choose an active folate product, look for the same 400 microgram level rather than a much higher dose. Both sit in our folate and folic acid options.
Do I still need omega-3 if I eat oily fish?
Maybe not. Maternal intake of DHA contributes to the normal brain and eye development of the foetus and breastfed infants, and the effect is described at 200 mg DHA per day on top of the adult intake for omega-3. Two portions of oily fish a week gets many people close, and in pregnancy the advice is not to exceed two portions. If you eat little or no fish, an algae oil is the plant option, and it is the one we stock for that reason.
Do I need extra iron, and what if it upsets my stomach?
Not everyone does. In the UK your blood is checked at booking and around 28 weeks, and iron is advised when you are anaemic or at risk, not as a routine extra. Iron contributes to the reduction of tiredness and fatigue, but it takes weeks of consistent use before you notice a difference. If tablets cause constipation or nausea, a lower dose taken daily, a liquid, or taking it with food rather than on an empty stomach often helps. Tea and coffee reduce absorption.
