When you’re pregnant, folic acid, B vitamins, iron, zinc, calcium, vitamin D, magnesium, antioxidants (that’s vitamins A, C and E), and essential fatty acids (that’s omega-3 and omega-6) are important for foetal development.
Folic acid and B vitamins
Folic acid is important in preventing spina bifida and other neural tube defects in your baby. Folic acid and B vitamins – especially B12 – are needed to produce genetic materials like DNA, essential for foetal development.
Folic acid and vitamins B6 and B12 also control homocysteine, an amino acid in the blood that has been linked to miscarriage.
How much do I need daily?
- Folic acid: 400mcg
- Vitamin B12: 1.5mcg
- Vitamin B6: 1.2mg
Current advice is to take a folic acid supplement three to four months prior to conception, and through the first 12 weeks of pregnancy.
What foods are B vitamins and folic acid found in?
- Dark green leafy vegetables
- Asparagus
- Avocado
- Yeast extract
- Oranges
- Nuts
- Seeds
- Lamb
- Eggs
- Banana
- Wholegrain bread
- Fortified cereals
- Cheese, but not blue or unpasteurised cheese
- Beans
- Pulses
Iron
Iron is essential to make red blood cells and to transport oxygen around your body. You need more than usual during pregnancy.
Expert Tip
Iron is more easily absorbed if taken with vitamin C – orange juice is ideal. However, it is difficult to absorb your recommended daily allowance from food alone, especially in pregnancy.
Maggie Evans, midwife and lecturer
“Iron is vital for physical growth and brain development, and helps produce the blood required to supply nutrition to the placenta,” says midwife and lecturer Maggie Evans
Not enough iron, and you can feel tired and be more susceptible to infections. There’s also a greater risk of premature birth and your baby having a low birth weight. Too much iron can result in low zinc levels, which can lead to pregnancy complications. There’s also a risk of developing hemochromatosis (an overload of iron).
Iron supplements can cause constipation, so finding the balance is important.
Vitamin C helps iron absorption, whereas wine, tea and coffee all contain tannins that block iron absorption.
How much do I need daily?
Only take an iron supplement if your doctor advises you to.
What food is iron found in?
- Lean meat
- Poultry
- Eggs
- Oily fish
- Cereals
- Baked beans
- Dried fruit
- Dark green leafy vegetables
Zinc
Low zinc levels have been linked to low birth weight, spina bifida and other abnormalities.
Zinc is vital for fertility. If you’re trying to conceive, make sure you and your partner are both getting sufficient amounts of zinc. Deficiency can cause chromosome changes, leading to reduced fertility and increased risk of miscarriage.
How much do I need daily?
What food is zinc found in?
- Seafood
- Dairy products, especially hard cheese
- Wholegrain cereals
- Seeds
- Nuts
- Peas
- Beans
- Lentils
Mum’s story
“I really needed more iron”
"I have never been iron deficient, but I am vegetarian and I found that I felt really wobbly in pregnancy if I hadn’t eaten enough food. Once I started taking a supplement with iron in I felt so much better. I had made sure my diet was iron rich but I think in pregnancy it just wasn’t enough."
Andrea, 35, mum to Katie, 2
