Pregnancy drastically changes the body, altering everything from nutritional needs and energy usage to sleep, mood, and so much more. Pregnancy is one of the most physically demanding changes our bodies can go through and while there is plenty of information on which pregnancy supplements to take and when, there isn’t always the same clarity on vitamins or supplements to avoid during pregnancy.
In this guide, our resident health professionals discuss the importance of pregnancy supplementation, how these supplements affect both mother and baby and which supplements to avoid for both your health, and your baby’s.
Why are Pregnancy Supplements Important?
As we’ve mentioned, pregnancy is incredibly demanding, physically, mentally and emotionally. Pregnancy supplements are a variety of vitamins, minerals and supplements that are recommended to help support the body during pregnancy, offering enhanced nutritional benefit to both mother and baby.
As a pregnancy progresses, stores of more and more energy and nutrients are taken from the mother to support the development of the growing fetus. If these stores run low, both mother and baby can be at risk of developing deficiencies affecting their long term health.
How do Supplements Support Development?
Pregnancy supplements work by enhancing a healthy, varied diet and bridging any nutritional gaps which occur due to increased demand in the mother’s body. During pregnancy, the body utilises much more of the nutrients we consume, passing these down to the baby. As a result, more of these are needed to ensure stores of crucial nutrients such as vitamin B9 (folate), iron and Vitamin D are not depleted; providing enough for both mother and fetus to stay healthy. Pregnancy vitamins are formulated with a specific amount of each essential nutrient recommended during pregnancy, helping further support dietary intake and ensure adequate levels are maintained throughout pregnancy.
How can Supplements Affect Pregnancy?
While plenty of supplements such as folic acid are recommended by the NHS to positively affect pregnancy, supporting the body and aiding healthy development for the fetus, not all supplements are safe for use when pregnant. As with any foods or drinks consumed by the expectant parent, any vitamins, supplements or minerals pass through the placenta and impact the baby. As well as not receiving enough crucial vitamins, if continued throughout pregnancy, certain supplements can impact healthy foetal development in areas such as:
- Neurological development
- In utero weight gain and growth
- Brain development
- Physical development
What Supplements should I Avoid in Pregnancy?
We always recommend a thorough chat with your healthcare practitioner, midwife or other healthcare professionals before establishing what is and isn’t right for you and your body, particularly during pregnancy. However, there are several vitamins and supplements that the NHS advise against taking during pregnancy due to the adverse effects on either mother or baby.
Which Vitamins are not Recommended for Pregnancy?
Currently, antenatal care advice recommends avoiding the following supplements if you are pregnant:
- Preformed vitamin A (and any supplements or products containing high levels of vitamin A including retinols and cod liver oil)
- Caffeine
- Creatine (limited studies are available so while the effects are unknown it is recommended to avoid this)
- High dose vitamin E
- High dose vitamin D
- Certain Herbal Remedies
How Do These Supplements Affect Pregnancy and Development?
| Vitamin or Supplement | Effects During Pregnancy | Recommendations |
| Preformed Vitamin A (supplements, cod liver oil, retinols etc) | Preformed vitamin A can cause developmental defects in the spine, eyes, and ears, particularly if exposure occurs during the first 2 months of pregnancy. As well as avoiding supplementation, avoiding foods such as liver and pate is advised. | Avoid supplementation and achieve required intake through diet alone. Do not take cod liver oil when pregnant. Do not consume or use retinol products while pregnant. |
| Caffeine | High caffeine intake during pregnancy can increase the risk of slow weight gain/low birth weight, stillbirth or miscarriage. It is also linked to behavioural issues later in life, as studies show it may impact brain development. | Generally best avoided but if consuming, adhere to recommended limits (200mg daily maximum) and factor in intake from ‘hidden’ sources such as certain soft drinks, teas, chocolate, energy drinks or energy bars. |
| Creatine | Studies are inconclusive on the effects of creatine during pregnancy. Some emerging data indicates potential benefits but as the effects are under-studied at present the advice is to exercise caution. | Generally, advised to avoid due to limited evidence supporting safety during pregnancy. Consult a health care professional before continuing to take creatine while pregnant. |
| Excessive Vitamin E | During the first trimester, excessive vitamin E intake or supplementation is linked to increased risk of poor fetal weight gain and fetal heart defects. In later pregnancy, it can also cause premature rupture of the amniotic sac and low birth weight. | During the first trimester, excessive vitamin E intake or supplementation is linked to increased risk of poor fetal weight gain and fetal heart defects. In later pregnancy, it can also cause premature rupture of the amniotic sac and low birth weight. |
| High Dose Vitamin D | High doses of vitamin D during pregnancy can cause hypercalcemia in both mother and baby. This can cause complications to both hearts and kidneys in both parent and child, as well as impacting bone development and soft tissue development. | The recommended daily intake of vitamin D is within formulations of all good pregnancy supplements. It is only recommended to take a higher dosage if prescribed by a doctor to treat vitamin D deficiency. |
| Herbal Remedies | A lot of herbal remedies have not been studied enough to produce adequate data regarding their safety in pregnancy. While some common herbs such as ginger or peppermint can help with pregnancy related symptoms such as nausea, others have not been proven safe. | Consult with your health care provider before trying any herbal remedies as safety profiles for these are not always reliable. |
Pregnancy Safe Alternatives
Pregnancy can be a challenging time for the body, particularly for those who are removing supplements or food groups from their diet such as creatine and caffeine which help with energy. Below, we’ve highlighted some pregnancy safe alternatives, dietary and lifestyle choices which can help you manage pregnancy symptoms, without impacting the health of you or your baby.
| Original Supplement | Pregnancy Safe Alternative | Considerations and Advice |
| Caffeine | Protein-rich snacks or meals such as meats, fish, some nuts (peanuts, brazil nuts, walnuts, almonds), pumpkin seeds and complex carbohydrates (wholegrains, legumes, starchy vegetables and fibrous fruit and vegetables) | Feature these in your diet in varied and balanced ways to ensure your body is achieving the right intake of all essential food groups, minerals and vitamins throughout your pregnancy. |
| Creatine |
A focus on protein-rich foods (red meat, fish, poultry, eggs, nuts) will help naturally boost your body’s creatine levels. Protein supplements can also be used safely during pregnancy to help aid your fitness throughout as well as electrolytes to help boost hydration and energy while exercising. |
As always, before introducing anything new to your wellness routine, consult with your healthcare provider, GP or midwife to ensure you’re not putting yours or your baby’s health at risk. While protein supplements are safe, avoid using meal replacement products as a rich, varied and healthy diet is crucial during pregnancy. |
| Vitamin E | Incorporating nuts, seeds and leafy greens into your diet can help safely boost vitamin E intake during pregnancy. You may also want to explore vitamin C supplementation and foods with antioxidant properties (blueberries, kale, spinach, tomatoes, red grapes to help reduce oxidative stress in a pregnancy safe way. | As always, before introducing anything new to your wellness routine, consult with your healthcare provider, GP or midwife to ensure you’re not putting yours or your baby’s health at risk. |
| Herbal Remedies | Natural food amounts of ginger, peppermint, red raspberry leaf (third trimester), chamomile, and oats are all safe during pregnancy. | Avoid any high-concentration supplements and incorporate them into diet/lifestyle naturally instead. As with anything, consult your midwife or GP to ensure this is suitable for you. |
Pregnancy Supplement FAQs
Can I take Cod Liver Oil During Pregnancy?
No. Pregnant women should not take cod liver oil supplements during pregnancy or any other performed vitamin A supplements.
What Supplements Should a Pregnant Woman Take?
The NHS recommends Folic acid as one of the primary supplements pregnant women or women trying to conceive should take to prevent neural tube defects. Our resident practitioner Josephine Smith also recommends methylfolate, an active form alternative to folic acid boasting the same benefits. As well as this, there are also several other supplements women should take to support pregnancy. For a detailed breakdown of what supplements to take and when, read our trimester by trimester guide to supplementation.
What is the Maximum Amount of Caffeine in Pregnancy?
You are safely allowed caffeine during pregnancy but no more than 200mg daily. As caffeine is in a lot of foods and drinks, it’s important to make sure you’re not exceeding this amount daily, including considering ‘hidden’ caffeine.
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