Authors: Anna Balchan, Fertility Nurse Manager, and Dr Antoine Abu Musa, Chief Medical Officer, NOW-fertility
Why Supplements Matter Before Pregnancy
Before getting pregnant, ensuring that your body has all the necessary nutrients is crucial for both your health and the healthy development of your baby. This guide provides essential recommendations on supplements to take, how to take them, and how long they should be continued.
Folic Acid: The Essential Nutrient
What it is
Folic Acid (vitamin B9) is vital for the development of the baby’s neural tube, which forms the brain and spinal cord.
Recommended Dosage
A daily intake of 400–800 micrograms (mcg) of folic acid at least one month before conception and during the first trimester is recommended.
How to Take
Take folic acid at the same time each day, preferably with a meal for better absorption.
Vitamin D: Bone Health
What it is
Vitamin D is essential for bone health and immune function; adequate vitamin D level is crucial for women with limited sun exposure.
Recommended Dosage
A daily supplement of 600-800 IU is generally recommended.
How to Take
Often included in prenatal vitamins.
Can be obtained through sunlight exposure and dietary sources like fortified food.
Iron: Support for Blood Production
What it is
Iron is necessary for producing hemoglobin, the protein in red cells that carries oxygen. Iron supplementation is important for women with a history of or at risk of anaemia
Recommended Dosage
Typically included in prenatal vitamins. If not, the recommended dose is 27mg of iron per day.
How to Take
Take with vitamin C (like orange juice) to enhance absorption.
Avoid taking with calcium-rich foods or supplements, which can hinder absorption.
Omega-3 Fatty Acids (DHA/EPA): Brain and Eye Development
What it is
Omega-3 fatty acids, particularly DHA, are crucial for the development of a baby’s brain.
Recommended Dosage
A daily supplement of 250-500mg.
How to Take
Can be taken as a separate supplement or found in prenatal vitamins.
Start 3-6 months prior to conception.
Calcium: Prevention of Pre-eclampsia
What it is
Calcium supports bone health and reduces the risk of hypertension during pregnancy
Recommended Dosage
1,000 mg of calcium daily.
How to Take
500mg supplements with breakfast and 500mg supplements with dinner.
Iodine: Baby Brain Development
What it is
The iodine status of pregnant women is suboptimal in many regions in Europe.
Pregnant women in these regions, if not adequately covered by iodised salt, should be supplemented with iodine-containing prenatal multivitamin preparations.
Recommended Dosage
150mcg per day.
Vitamin B6: Reduced incidence of pre-eclampsia and preterm birth and congenital malformations
What it is
It has been associated with some benefits in non-randomised studies, such as higher Apgar scores.
Recommended Dosage
1.9 mg/day.
Magnesium
What it is
The effect is unclear. Some studies showed reduced frequency of leg cramps in women randomised to receive magnesium, whilst a different study showed that it may reduce fetal growth restriction and preeclampsia as well as increase birth weight. This study aimed to assess the effects of consuming Mg supplementation during pregnancy-on-pregnancy outcomes.
Zinc
What it is
A moderate amount of zinc supplementation during pregnancy is advocated to reduce the incidence of pre-eclampsia.
Prenatal Multivitamin: Comprehensive Nutrient Support
What it is
Prenatal vitamins are specially formulated to provide essential vitamins and minerals needed during pregnancy.
Recommended Dosage
Follow the dosage instructions on the product label, usually 1 tablet per day.
How to Take
Best taken with a meal to reduce nausea and improve absorption.
Start at least 3 months before trying to conceive.
Advantages:
- Can replace the multi tablets approach
- Compliance
- Synergistic effect
How Long Should You Take These Supplements
Pre-conception
Start taking folic acid, prenatal multivitamins, and omega-3s at least 1-3 months before trying to conceive.
During Pregnancy
Continue taking these supplements throughout your pregnancy as advised by your healthcare provider.
Postpartum
Some women may need to continue certain supplements, especially if breastfeeding. Consult with your doctor for personalised advice.
Additional Tips
Consult Your Doctor
Always talk to your healthcare provider before starting any supplements.
Balanced Diet
Supplements should complement, not replace, a healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
Consistency
Take your supplements regularly to ensure your body has the nutrients it needs.
Remember
Starting early with the right supplements can make a significant difference in your pregnancy journey. Taking care of your body before conception is the first step toward a healthy pregnancy and a healthy baby.
If you would like to learn more about how our team can help you on your fertility journey, contact us here:
Published by NOW-fertility’s Communication Department.
Communication Manager: Annette Eckersley
E: annetteeckersley@now-fertility.com
This information was correct at the time of publishing and may not reflect our current practices, prices or regulations.
