Whether you're planning a pregnancy or you've just had a positive test, you'll probably find plenty of advice about vitamins, and not all of it agrees. As GPs, we find it helps to start with what UK guidance actually says, because it is shorter and clearer than the supplement shelves suggest.
This guide covers the NHS advice on folic acid and vitamin D, who may need a higher dose, the free vitamins available through Healthy Start, what to avoid, how to read a label, and when to talk to your midwife or GP. Your midwife and GP are always the best people to advise you personally.
The short version
The NHS advises two supplements around pregnancy:
- Folic acid: 400 micrograms (µg) a day, ideally from 3 months before you conceive until you're 12 weeks pregnant.
- Vitamin D: 10µg (400 IU) a day, at least from October to March, and all year for some people.
Everything else is mostly about eating well, avoiding a few things and not taking too much of anything. A healthy, varied diet remains the foundation.
Before you conceive
Folic acid
The NHS and government advice both say to start taking 400µg of folic acid a day as soon as you begin trying for a baby, ideally 3 months before you conceive. Many pregnancies aren't planned, so if you find out you're pregnant and haven't been taking it, start as soon as you can. Don't worry about the weeks you missed; just start now and mention it to your midwife.
Who may need a higher dose
The NHS says some people are advised to take a higher dose of 5mg of folic acid, which a GP can prescribe. This may apply if:
- you or the baby's biological father has a neural tube defect, or a family history of 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, please speak to your GP before you start trying, or as soon as possible if you're already pregnant. Don't change any prescribed medicine without advice.
A pre-pregnancy check
If you have a long-term condition or take regular medicines, it's worth booking a chat with your GP or practice nurse before trying to conceive. It's a good time to review medicines, check your vaccinations and talk about folic acid.
During pregnancy
First 12 weeks
Keep taking 400µg of folic acid a day until you're 12 weeks pregnant. The NHS says that if you take it for longer, it won't harm your baby. Take vitamin D as below.
Vitamin D throughout pregnancy
If you're pregnant, the NHS recommends 10µg of vitamin D a 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. If you have dark skin, such as if you're of African, African-Caribbean or South Asian origin, you should consider taking it all year. Don't take more than 100µg of vitamin D a day. The NHS vitamin D page has more detail, and NICE guidance PH56 sets out how services should support pregnant and breastfeeding women with vitamin D.
Iron
You need iron to make red blood cells for you and your baby. The NHS explains that your iron levels are checked in routine blood tests at your booking appointment and at around 28 weeks. If your levels are low, your GP or midwife will recommend iron supplements. Our article on tests in pregnancy explains these checks. If you've been prescribed iron, follow that advice rather than relying on the amount in a multivitamin.
After the birth and breastfeeding
The NHS advice on 10µg of vitamin D a day continues while you're breastfeeding. Your health visitor can advise on vitamin drops for your baby.
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.
Free vitamins: Healthy Start
If you're more than 10 weeks pregnant or have a child under 4, you may be entitled to help through the NHS Healthy Start scheme. Eligibility depends on your circumstances, including certain benefits, so check the website. If you qualify, you get a card to help buy milk, fruit, vegetables and pulses, and you can also collect free Healthy Start vitamins for pregnancy and breastfeeding. In Scotland, Best Start Foods replaces Healthy Start. Your midwife can tell you how to get the vitamins locally.
Eating well in pregnancy
Supplements sit alongside food, not instead of it. The NHS guide to a healthy diet in pregnancy and the British Dietetic Association's pregnancy fact sheet cover the basics: plenty of fruit and vegetables, starchy foods, protein (including beans and pulses), dairy or fortified alternatives, and some oily fish.
A few points from NHS guidance on foods to avoid or limit:
- Oily fish such as salmon, trout, mackerel, sardines and herring: no more than 2 portions a week.
- Tuna: no more than 4 cans or 2 tuna steaks a week.
- Liver and liver products such as pâté are best avoided because of their high vitamin A content.
Our article on a healthy diet in pregnancy covers food choices in more depth.
What to avoid
- Vitamin A (retinol) and cod liver oil. The NHS advises against cod liver oil or any supplement 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 beta-carotene supplements. If you smoke, your midwife can refer you to free NHS stop smoking support.
- Herbal remedies and high-dose products. Check with your pharmacist, midwife or GP before taking any herbal product or high-strength single supplement in pregnancy.
Do you need a pregnancy multivitamin?
No. UK guidance specifically recommends folic acid and vitamin D, not a multivitamin. Some people prefer a pregnancy multivitamin for convenience. If you choose one, the RCOG's patient information on healthy eating and vitamin supplements in pregnancy and your midwife can help you decide. Whatever you choose, check it against this list:
| 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 |
| Iron | Take prescribed iron as advised; 17mg or less a day from supplements is unlikely to cause harm |
| Total intake | Add up every product you take so you don't double up |
Our companion guide to choosing a pregnancy multivitamin goes through labels in more detail.
Folic acid or methylfolate?
You may see "methylfolate", "5-MTHF" or "active folate" on some labels. Folic acid and methylfolate are both forms of folate. NHS and government advice specifically recommends folic acid. If you're considering a product with methylfolate, or you're unsure which is right for you, please ask your midwife, GP or pharmacist. You can always take a standard 400µg folic acid supplement to follow NHS advice exactly.
For partners
UK pregnancy supplement advice is aimed at the person who is pregnant or trying to conceive. There's no specific NHS supplement advice for partners, but the general NHS advice on trying to get pregnant, such as eating well, staying active, not smoking and keeping alcohol within guidelines, applies to both of you. Everyone should consider vitamin D in autumn and winter.
About the Dr Marks Pregnancy Multivitamin
Dr Marks was founded by two practising NHS GPs. We made our Pregnancy Multivitamin as one daily capsule, and you can read why we created it. We want to be clear about how it 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, please ask your midwife, GP or pharmacist.
- Vitamin D: 10µg of vitamin D3 per capsule, in line with the NHS daily amount for pregnancy.
- 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 don't take it with any other supplement containing vitamin B6.
- Iron: 17mg per capsule. If you've been prescribed iron, ask your midwife or GP whether to take both.
- Suitability: suitable for vegetarians (not vegan) and made in the UK.
Folate contributes to maternal tissue growth during pregnancy. Vitamin D contributes to the maintenance of normal bones. Iron contributes to normal formation of red blood cells and haemoglobin.
Please talk to your midwife or GP before starting any supplement, especially if you take other supplements or medicines, including thyroid medicines or blood thinners. You can find our full pregnancy range here.
Frequently asked questions
What vitamins does the NHS recommend in pregnancy?
Folic acid (400µg a day, ideally from 3 months before conception until 12 weeks) and vitamin D (10µg a day, at least from October to March). Some people need 5mg of folic acid on prescription.
When should I start taking pregnancy vitamins?
The NHS advises starting folic acid as soon as you start trying for a baby, ideally 3 months before. If you're already pregnant and haven't started, begin as soon as you can.
Can I get pregnancy vitamins free on the NHS?
You may be able to get free Healthy Start vitamins if you're more than 10 weeks pregnant and meet the scheme's criteria. Check healthystart.nhs.uk or ask your midwife.
Is it safe to take a multivitamin while pregnant?
Choose one designed for pregnancy, with no retinol (vitamin A), and don't combine it with other supplements without checking. Your midwife or pharmacist can review what you're taking.
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.
Can I take omega-3 or fish oil in pregnancy?
Avoid cod liver oil because it contains vitamin A. For other omega-3 supplements, ask your midwife or pharmacist. The NHS suggests up to 2 portions of oily fish a week from food.
What if I took vitamin A or missed folic acid before I knew I was pregnant?
Try not to worry. Stop any retinol supplement, start folic acid, and mention it at your booking appointment. Your midwife or GP can answer any questions.
References
- NHS. Vitamins, supplements and nutrition in pregnancy. https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/ (accessed 14 October 2026)
- NHS. Trying to get pregnant. https://www.nhs.uk/pregnancy/trying-for-a-baby/trying-to-get-pregnant/ (accessed 14 October 2026)
- GOV.UK (DHSC). Folic acid. https://www.gov.uk/government/publications/folic-acid/folic-acid (accessed 14 October 2026)
- NHS. Vitamin D. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ (accessed 14 October 2026)
- NICE. Vitamin D: supplement use in specific population groups (PH56). https://www.nice.org.uk/guidance/ph56 (accessed 14 October 2026)
- NHS. Healthy Start. https://www.healthystart.nhs.uk/ (accessed 14 October 2026)
- NHS. Have a healthy diet in pregnancy. https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/ (accessed 14 October 2026)
- NHS. Foods to avoid in pregnancy. https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/ (accessed 14 October 2026)
- British Dietetic Association. Pregnancy and diet fact sheet. https://www.bda.uk.com/resource/pregnancy-diet.html (accessed 14 October 2026)
- RCOG. Healthy eating and vitamin supplements in pregnancy. https://www.rcog.org.uk/for-the-public/browse-our-patient-information/healthy-eating-and-vitamin-supplements-in-pregnancy/ (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. https://www.nhs.uk/conditions/vitamins-and-minerals/others/ (accessed 14 October 2026)
- DHSC. 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
