Best Pregnancy Vitamins to Take During Pregnancy: NHS-Approved UK Guide

Pregnancy is a time of rapid growth and change, and ensuring you get the right nutrients is essential for both you and your baby. Even with a healthy diet, many women need extra support, which is why the NHS recommends taking specific pregnancy vitamins.

In this guide, we explain the best pregnancy vitamins to take during pregnancy, why each one is important, and how to choose the right supplements according to NHS advice.

Why Prenatal Vitamins Are Important During Pregnancy

Pregnant women have higher nutrient requirements to support:

  • Baby’s brain and spinal development

  • Red blood cell production

  • Immune function

  • Healthy bones and teeth

The NHS recommends that all women take certain vitamins before conception and during pregnancy to reduce the risk of deficiencies and complications.

The Best Pregnancy Vitamins 

1. Folic Acid – The Most Important Pregnancy Vitamin

NHS recommendation:

  • Take 400 micrograms of folic acid daily from before conception until at least 12 weeks of pregnancy.

Why it matters:
Folic acid helps prevent neural tube defects, which affect the baby’s brain and spine.

Food sources:

  • Leafy greens (spinach, broccoli)

  • Lentils and beans

  • Fortified cereals

Pregnacare Original has been carefully developed to help safeguard dietary requirements, from the start of trying to conceive and throughout the whole of pregnancy. Formulated by Vitabiotics' experts with 19 important vitamins and minerals. With 400µg folic acid, the exact daily levels recommended by the UK Department of Health.

 

2. Iron – Preventing Anaemia

NHS guidance:

  • Iron supplements are usually not needed for all women if eating a balanced diet, but may be recommended if anaemia is detected.

Why it matters:
Iron supports oxygen transport for both mum and baby and helps prevent fatigue and preterm birth.

Food sources:

  • Red meat

  • Lentils, beans, and tofu

  • Green leafy vegetables

  • Iron-fortified cereals

Tip: Pair iron-rich foods with vitamin C (like citrus fruit) to improve absorption.

Floradix Tablets Contain organic iron from ferrous gluconate, vitamins B2, B6, B12, C and niacin which contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. Floradix Tablets are suitable for women including those planning to conceive, expectant and lactating mothers, children, adolescents, the elderly, convalescents, vegans, and those with an active lifestyle.

3. Vitamin D – Bone and Immune Health

NHS recommendation:

  • Take 10 micrograms of vitamin D daily throughout pregnancy, especially if you get little sun.

Why it matters:
Vitamin D helps your body absorb calcium, supporting your baby’s bone and teeth development and maternal immune health.

Food sources:

  • Oily fish (salmon, sardines, mackerel)

  • Fortified milk or plant milks

  • Eggs

Holland & Barrett Folic Acid & Vitamin D3 90 Tablets. You want reliable support during conception and pregnancy, so here’s an expertly formulated supplement just for you. Each daily dose delivers 400µg of folic acid, which is the NHS-recommended amount to increase maternal folate status (your folate levels) and support tissue growth during pregnancy. Taken daily before and after conception, folic acid intake of 400μg for at least one month helps reduce the risk of low maternal folate status, a known factor in the development of neural tube defects. We’ve also added vitamin D3 to help maintain normal bones, muscle function and immune health – giving you and your baby support from day one.

4. Omega-3 Fatty Acids (DHA & EPA)

NHS guidance:

  • Eat 2 portions of low-mercury fish per week (one should be oily fish). Supplements can be considered if intake is low.

Why it matters:
DHA supports baby’s brain, eyes, and nervous system development.

Food sources:

  • Salmon, sardines, trout

  • Chia seeds, flaxseeds

Minami DHA Prenatal – UK offers high concentrations of ultra-pure omega-3 designed for pregnancy, to support the brain and visual development of the foetus and breastfed infants. The beneficial effect is obtained with a daily intake of 200 mg DHA in addition to the recommended daily intake for omega-3 fatty acids for adults, 250 mg DHA and EPA8. MorDHA Prenatal can be taken safely prior to conception, during pregnancy and whilst breastfeeding. 

5. Vitamin B12 – Nervous System Support

NHS guidance:

  • Usually included in prenatal vitamins. Essential if you follow a vegan or vegetarian diet.

Why it matters:
B12 works with folate to support nerve development and red blood cell formation.

Food sources:

  • Meat, fish, eggs, milk, fortified cereals

Seven Seas Pregnancy is a food supplement that supports the healthy development of your baby's brain and vision with Omega-3 DHA² during your pregnancy and also supports you with Advanced* Folic Acid, Zinc, Iron, Vitamin D, Magnesium, Vitamins B2, B6, B12.¹, ³-⁷. Provides you with 400 μg folate (from Folic Acid and L-methylfolate) in line with the recommended amount by the UK Department of Health.

6. Iodine – Thyroid and Cognitive Development

NHS recommendation:

  • Some NHS trusts advise 150 micrograms/day of iodine for pregnant women. Found in seafood and fortified foods.

Why it matters:
Iodine is essential for thyroid function and baby’s brain development.

Food sources:

  • Iodised salt

  • Dairy products

  • Fish

Prenatal Nutrients Tablet's unique proprietary formula provides 100% of the Daily Value of most of the essential vitamins and minerals for pregnant and lactating women.

Nutritional requirements dramatically increase during pregnancy and when a woman is breast-feeding. Good nutrition and lifestyle habits promote normal weight gain in the growing foetus and positively influence the progress and outcome of the pregnancy.

However, many nutritionists acknowledge it may be difficult for a woman to obtain the required extra amounts of essential vitamins and minerals. As such, a prenatal supplement is often recommended to ensure that both mother and baby get all the nutrients needed for optimal health such as, folic acid, calcium and iron.

7. Zinc & Selenium – Immune and Cellular Health

NHS guidance:

  • Usually obtained from a balanced diet. Supplementation may be included in some prenatal vitamins.

Food sources:

  • Eggs and nuts

  • Whole grains

  • Fish

Trimester-Specific Prenatal Vitamin Guide (UK Focused)

First Trimester (Weeks 1–12)

Focus: folic acid, B12, iodine
Tips: Small meals, gentle iron from food sources; supplements mainly folic acid and vitamin D

Second Trimester (Weeks 13–27)

Focus: iron, DHA, vitamin D, zinc
Tips: Incorporate oily fish, beans, fortified cereals; check blood iron levels with GP

Third Trimester (Weeks 28–40)

Focus: DHA, iron, vitamin D, magnesium
Tips: Smaller, frequent meals for digestion; continue prenatal vitamins

How to Choose the Best Prenatal Vitamin in the UK

A UK-approved prenatal vitamin should include:

  • Folic acid

  • Vitamin D3

  • Vitamin B12

  • Optional: iodine, iron, DHA, zinc, selenium

Tips:

  • Check NHS guidance on safe dosages

  • Avoid high-dose vitamin A (retinol)

  • Choose third-party tested brands

 

Final Thoughts

Taking the right prenatal vitamins can make a huge difference to your pregnancy journey. Alongside a balanced diet, they help support your baby’s development and ensure your own health. If you would like to incorporate some of the essential vitamins through diet, you can down load some easy recipes here.

Always consult your GP or midwife before starting any supplement regimen.

For detailed NHS guidance, visit: NHS Pregnancy Vitamins

Download some easy to use recipes here:

January 27, 2026 — Aimee Baker
Tags: nutrition Pregnancy supplements vitamins
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