Vitamins And Nutrients You Need During Pregnancy

  • 1 mums love this article
  • Views

Folic acid helps reduce the risk of birth defects such as Spina Bifida. The most important time to take it is a few months before you conceive and during the first trimester (12 weeks). During this period, it’s important that you are eating a healthy balanced diet. as well as taking a folic acid supplement. You can also include folic acid-rich foods in your diet such as green vegetables like broccoli, cabbage, beans, and peas; and fruits such as oranges.

Iron and vitamin C

Iron is one of the key nutrients you need throughout pregnancy – it’s important for carrying extra oxygen around in your red blood cells and your baby needs it for their developing brain.

If you run short now, your baby may be fine but you’ll run the risk of becoming anaemic, which will leave you feeling tired, washed-out and generally unwell. Your doctor may recommend an iron supplement. If not, make sure you have plenty of iron-rich foods in your diet such as red meat, fish, eggs, dried fruit, wholegrain breakfast cereals and breads, and green leafy vegetables.

Iron is best absorbed by your body, try to eat some fruits or vegetables rich in Vitamin C at the same time, so have a glass of fruit juice with your cereal or have some fresh fruit as a starter to your main course.

Omega fats

Getting enough omega 3 fatty acids during pregnancy is important, as they will help your baby’s nervous system to develop healthily, as well as help prevent you from getting heart disease. Plus, studies have shown omega fats taken during pregnancy can lead to a brainier baby!

Oily fish like sardines, mackerel and salmon are all rich sources of omega 3 fatty acids but you shouldn’t have more than two portions a week, as the fish can also contain high levels of mercury, which can be harmful for your baby. Alternative sources of omega 3 are seeds such as pumpkin and flax – you’ll need about two tablespoons a day – or you can always have a supplement instead.

Prenatal vitamin supplement

You could opt for just one multivitamin supplement specially made for women trying to conceive or who are pregnant. It’ll help you get the right balance of nutrients recommended for a healthy pregnancy, including folic acid and iron.

But make sure you choose a supplement made for use during conception and pregnancy and not a regular multivitamin, as these can contain potentially high levels of the vitamins you should be avoiding.

Vitamin A

Foods such as pâté and liver sausage are good sources of iron but they can also contain very high concentrations of Vitamin A, which can harm your baby if consumed in high amou​​nts.

It is recommended that pregnant women should avoid liver products. You should also be aware that some vitamin supplements are high in this vitamin, so always choose a safe pregnancy supplement. Your doctor will be able to help you with this.

However, there is a form of Vitamin A, known as carotene, which is fine for pregnant women to have. Carotene can be found in red, yellow and orange peppers, mangoes, carrots, sweet potatoes, apricots, tomatoes and watercress.


Disclaimer: All content on this Website is provided solely for informational purposes and is not intended as a substitute for medical and/or other professional advice for your specific condition. Please do not disregard medical and/or other professional advice or delay seeking it because of something you have read on this Website. Always seek medical advice before starting any new treatments.​​​​

Ask the community

Not what you're looking for? Just ask.

Ask our Careline

Whatever's on your mind,
we're here to help.
Call us
Live chat



Email Us Email Us

Email Us

Have a question? Just complete a simple form and our Careline will send you a reply within 3-4 working days.

Call Us> Call Us

Call Us

Have a question? Give our Careline a call for advice and guidance.

1800 265 3188

Monday to Friday 9am - 6pm

Live Chat Live Chat

Live Chat

Have a question? Live Chat allows you to instantly connect with our Careline for a private one-to-one chat.

Monday to Friday 2pm - 4pm

Pictures, videos, statements or opinions made in this website are strictly that of the contributors' and do not in any way reflect the position of Danone Dumex. We do not condone and reject all slanderous, defamatory, obscene, violent, abusive, threatening and harassing comments in this website. Please note advice and comments do not replace any medical advice, do consult your doctor when necessary. We would appreciate if all users to practice basic courtesy and respect others' viewpoints. Danone Dumex is not responsible for the accuracy of claims, information, images, videos, advice or comments posted by all users, and anything contained in links to third-party content or websites. The information to be provided by the Healthcare Professional is general in nature, and has not been evaluated by us. The information provided is not intended to diagnose, treat, cure or prevent any disease. The statements made by the Healthcare Professional are based on the personal opinions of the Healthcare Professional himself or herself unless otherwise noted.  The information on this website is not intended to replace a one-on-one relationship with a qualified Healthcare Professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of the Healthcare Professional. We encourage you to make your own healthcare decisions based upon your research and in partnership with a qualified Healthcare Professional that you engage in a one-on-one relationship. While the Healthcare Professional tries to ensure that the content of this information is accurate, adequate or complete, we do not represent or warrant its accuracy, adequacy or completeness. To the extent permitted by law, we are not responsible for any loss suffered as a result of or in relation to the use of this information and exclude any liability, including any liability for negligence, for any loss, including indirect or consequential damages arising from or in relation to the use of this information.