If you're trying for a baby or have just found out you're pregnant, the supplement aisle can feel overwhelming. The good news is that UK guidance is clear and short. This guide explains what the NHS advises, what to look for on a label, what to avoid, and when to talk to your midwife or GP.
The two supplements the NHS advises in pregnancy
The NHS highlights two supplements: folic acid and vitamin D.
Folic acid: 400 micrograms a day
The NHS advises taking 400 micrograms (µg) of folic acid every day when you're trying to get pregnant (ideally for 3 months before) or as soon as you find out you're pregnant, and continuing for the first 12 weeks. If you take it for longer, it won't harm your baby.
Government advice is the same: start folic acid as soon as you begin trying for a baby, ideally for 3 months before, and continue for at least the first 12 weeks of pregnancy.
When a higher dose may be advised
The NHS says some people are advised to take a higher dose of 5mg, which a GP can prescribe. This applies if:
- you or the baby's father has a neural tube defect, or a relative with one
- you've had a previous pregnancy affected by a neural tube defect
- you have diabetes
- you have a blood condition such as sickle cell anaemia or thalassaemia
- you take medicine for epilepsy or HIV
If any of these apply, speak to your GP before choosing an over-the-counter supplement.
Vitamin D: 10 micrograms a day
If you're pregnant, the NHS recommends 10µg (400 IU) of vitamin D every day between early October and late March. You may need it all year if you usually cover most of your skin when outside or spend a lot of time indoors, and should consider it all year if you have black or brown skin. Don't take more than 100µg of vitamin D a day.
Folic acid in flour: does it change anything?
From December 2026, non-wholemeal wheat flour in the UK will be fortified with folic acid by law. According to gov.uk, people who are pregnant or trying for a baby should still take a folic acid supplement, because fortification is intended to support, not replace, supplement advice.
What to avoid
- Vitamin A (retinol) and cod liver oil. The NHS advises against cod liver oil or supplements containing vitamin A (retinol) in pregnancy, because too much vitamin A can harm a baby's development. Always check the label.
- Doubling up. Taking a pregnancy multivitamin alongside other supplements can push some nutrients over safe amounts. For example, the NHS advises not taking more than 10mg of vitamin B6 a day from supplements unless advised by a doctor.
- Beta-carotene if you smoke. The NHS advises people who smoke not to take any beta-carotene supplements.
Iron in pregnancy
Your iron levels are checked at routine blood tests, at your booking appointment and at around 28 weeks. If you need iron supplements, your GP or midwife will recommend them (NHS).
A label checklist
When comparing pregnancy supplements, check:
| What to check | What UK guidance says |
|---|---|
| Folic acid | 400µg a day, from before conception to 12 weeks (5mg on prescription for some people) |
| Vitamin D | 10µg a day; no more than 100µg a day |
| Vitamin A | Avoid retinol forms and cod liver oil |
| Vitamin B6 | No more than 10mg a day from supplements unless advised by a doctor |
| Total intake | Add up every product you take so you don't double up |
You may also be able to get free vitamins through the Healthy Start scheme. A healthy, varied diet remains important too.
About the Dr Marks Pregnancy Multivitamin
We want to be transparent about how our Pregnancy Multivitamin compares with the guidance above:
- Folate: it provides 400µg of folate as methylfolate (5-MTHF), not folic acid. NHS advice specifically refers to folic acid. If you want to follow that advice exactly, or you're unsure which is right for you, please ask your midwife, GP or pharmacist.
- Vitamin D: it contains 10µg of vitamin D3 per daily capsule.
- No retinol: it contains no vitamin A as retinol. It does contain 2mg of beta-carotene, so it isn't suitable if you smoke.
- Vitamin B6: it contains 10mg, so please don't take it with any other supplement containing vitamin B6.
- Suitability: one capsule a day, suitable for vegetarians (not vegan), made in the UK and formulated by GPs.
Folate contributes to maternal tissue growth during pregnancy. Vitamin D contributes to the maintenance of normal bones.
Please discuss any supplement with your midwife or GP before starting, particularly if you take other supplements or medication, including thyroid medication or blood thinners.
Frequently asked questions
What vitamins should I take when trying to get pregnant?
The NHS advises 400µg of folic acid a day, ideally starting 3 months before you conceive. It also advises 10µg of vitamin D a day in autumn and winter, or all year for some people.
Is a pregnancy multivitamin better than folic acid alone?
UK guidance asks for folic acid and vitamin D specifically. A multivitamin isn't required. If you choose one, check it meets the folic acid and vitamin D guidance and contains no retinol. Your midwife or pharmacist can help.
Do I still need folic acid if flour is fortified?
Yes. Government advice is that fortification supports, but doesn't replace, taking a 400µg folic acid supplement.
What's the difference between folic acid and methylfolate?
Both are forms of folate. NHS guidance specifically recommends folic acid. If you're considering a methylfolate product, ask your midwife, GP or pharmacist whether it's suitable for you.
Can I take vitamin D at higher doses in pregnancy?
The NHS recommends 10µg a day and advises not taking more than 100µg a day. Follow your doctor's advice if they recommend something different.
References
- NHS. Pregnancy vitamins and supplements. https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/ (accessed 14 October 2026)
- GOV.UK (DHSC). Folic acid (updated 10 July 2026). https://www.gov.uk/government/publications/folic-acid/folic-acid (accessed 14 October 2026)
- NHS. B vitamins and folic acid. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ (accessed 14 October 2026)
- NHS. Vitamins and minerals: others (beta-carotene). https://www.nhs.uk/conditions/vitamins-and-minerals/others/ (accessed 14 October 2026)
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register (accessed 14 October 2026)
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the stated daily dose. Keep out of reach of children. Always speak to your midwife, GP or pharmacist before taking any supplement in pregnancy or while trying to conceive, especially if you take medication or have a medical condition. This article is general information and is not a substitute for personal medical advice. Dr Marks is not affiliated with or endorsed by the NHS.
Medically reviewed by Dr Mark Wilshere, MBChB, MRCGP (2013), DCH, BSc (Hons), GP
