Whether you're trying to conceive or already pregnant, getting the right balance of essential nutrients and vitamins is key to supporting your health and your baby’s development. A healthy, balanced diet is a great way to ensure you’re getting exactly what you need, but for times when you may fall short on essential nutrients, supplements can really help.
However, the world of supplementation can be overwhelming, especially with so much else on your mind. This is why our experts have narrowed it down to simplify the process and make sure you have all the information you need to make the decisions on what’s best for your individual pregnancy journey.
From optimising fertility with pre-pregnancy vitamins, to choosing the right pregnancy vitamins you’ll need throughout each trimester, and understanding the best postpartum supplements to support breastfeeding and post-birth recovery, this guide walks you through what you’ll need (and what you don’t!).
In this guide, our healthcare experts will cover:
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Why supplements matter in pre-, post-, and during pregnancy
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Essential nutrients needed for each trimester and why
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When to stop taking which supplements throughout pregnancy
Why Supplements Matter Throughout Pre-Conception and Pregnancy
Even with a healthy diet, it can be difficult to get all the nutrients your body needs during pregnancy. Supplements help fill in nutritional gaps, support fetal development, and reduce the risk of complications for both mother and baby.
Trimester-by-Trimester Guide to Pregnancy and Fertility Supplementation
Understanding which supplements to take, and when, can make a meaningful difference in your fertility, baby’s development and overall health throughout each trimester. This trimester-by-trimester guide outlines the essential vitamins and nutrients your body needs before conception, during pregnancy and after birth, so you can feel confident and supported at every stage.
Pre-Conception & First Trimester Supplements [Weeks 1-12]
Pregnancy supplements in the first trimester, and even before pregnancy, are mainly targeting early fetal development and preparing the body for a healthy pregnancy.
Folic Acid First Trimester and Pre-Pregnancy
Why before pregnancy?
The neural tube (which becomes the baby’s brain and spinal cord) begins forming in the first three to four weeks of pregnancy, often before you even discover you’re pregnant. Taking folic acid supplements in advance ensures your body has enough to support this crucial early development.
Why during the first trimester?
Supports early neural tube development and reduces risk of birth defects.
Vitamin B6 First Trimester and Pre-Pregnancy
Why before pregnancy?
Vitamin B6 helps regulate hormones (especially estrogen and progesterone), which play a vital role in ovulation and menstrual cycle regularity, which are important for conception. It also supports immune function, which can influence fertility. Taking vitamin b6 for nausea in the first trimester can also be recommended under the supervision of your midwife.
Why during the first trimester?
Helps regulate hormones and supports embryo development in the womb.
Vitamin B12 First Trimester and Pre-Pregnancy
Why before pregnancy?
B12 supports healthy red blood cells and helps with DNA synthesis and neurological function, which are critical when you're trying to conceive.
Why during the first trimester?
Along with supporting healthy red blood cells, B12 supports fetal growth.
Expert tip: If you're planning a pregnancy, consider starting supplements at least three months in advance to prepare your body for conception and early fetal development.
Second Trimester Supplements [Weeks 13-27]
Pregnancy supplements in the second trimester are mainly targeting your baby’s rapid growth and development.
Calcium for Second Trimester
Why in the second trimester?
Growth accelerates in the second trimester, and your baby’s bones and organs begin to strengthen. Calcium is crucial for fetal bone and teeth development. If you don’t get enough, your body may pull calcium from your own bones to meet the baby’s needs.
Choline for Second Trimester
Why in the second trimester?
Supports your growing baby’s brain and neural tube development. Choline supplements also contribute to memory function and may have long-term benefits for your baby’s cognitive development.
Iron for Second Trimester
Why in the second trimester?
Low iron levels can lead to fatigue or dizziness, and increase the risk of preterm birth or low birth weight. Iron supplements also support your baby’s growth and brain development by helping oxygen be transported throughout the body.
Third Trimester Supplements [Weeks 28–40]
Pregnancy supplements in the third trimester focus on supporting your baby’s final growth stages and preparing your body for a healthy and successful birth.
Iron During Pregnancy Third Trimester
Why in the third trimester?
Low iron in the 3rd trimester is not unusual. Continued iron tablets during pregnancy third trimester is important as your iron needs remain high in preparation for birth. Iron supports increased red blood cell production and prevents iron-deficiency anemia, which can lead to fatigue, shortness of breath, and complications during delivery; all important reasons why iron in third trimester pregnancy is so essential. It also ensures your baby receives enough oxygen for proper growth and development.
DHA (Omega-3 fatty acid) During Pregnancy Third Trimester
Why in the third trimester?
The third trimester is when your baby’s brain undergoes a rapid growth spurt, making DHA (Omega-3 fatty acid) intake especially important (particularly for your baby’s brain, eyes and nervous system). Studies also suggest that DHA may improve birth weight.
Vitamin D During Pregnancy Third Trimester
Why in the third trimester?
Skeletal growth peaks in the final weeks, making vitamin D supplements most important. It also supports your immune system and may help reduce the risk of complications like pre-eclampsia or low birth weight. Adequate Vitamin D also supports calcium absorption. You can read more about the supplements that support each other here.
Post-birth
After your birth, don’t forget to keep up with the post-partum supplements to help your body recover and ensure you have the energy you need to look after a newborn. Maintaining a balanced intake of key nutrients like iron, vitamin D and omega-3s supports your body’s recovery, boosts energy levels, and helps promote healthy breastfeeding for your baby. We recommend you take these supplements for at least six months postpartum, but longer if you’re breastfeeding.
Pregnancy & Trimester Supplementation FAQs
Do I need to supplement during pregnancy?
Healthcare professionals recommend taking supplements during pregnancy, especially if you’re vegetarian or vegan. Even if you’re eating a healthy, balanced diet, it’s often difficult to get all the essential nutrients needed for a healthy pregnancy through food alone. Targeted supplements can help fill your individual nutritional gaps, support fetal development, and reduce the risk of complications. Speak to your GP or a healthcare professional if you’re unsure where your nutritional gaps may be.
When to stop taking iron tablets in pregnancy?
Taking iron supplements throughout pregnancy, especially in the second and third trimesters when blood volume increases significantly, is recommended. You may be able to stop iron supplements after giving birth, depending on your iron levels. However, if you experienced anemia during pregnancy or postpartum, your GP or healthcare professional might recommend continuing for a few months after delivery. Always check with your healthcare provider before stopping taking iron supplements after birth.
When should I stop taking folic acid during pregnancy?
Most often you can stop taking high-dose folic acid after week 12 of pregnancy, unless your GP advises otherwise. Folic acid is crucial in the early stages of pregnancy, particularly the first 12 weeks, when the neural tube is developing. After the first trimester, the need for folic acid decreases, but some prenatal vitamins do continue to include it in lower doses to support your baby.
When to start taking vitamin D during pregnancy?
It is important to have good levels of vitamin D throughout your pregnancy. Vitamin D is essential for a healthy mother, baby and pregnancy itself. It is essential to know what your vitamin D levels are before supplementing so you know if you need to supplement, and if so, exactly how much to take. For optimum absorption, vitamin D should be taken alongside magnesium, vitamin K2 and calcium, which most of our pregnancy multivitamins contain.
In the correct dosage (NHS recommends no more than 10 micrograms or 400 IU per day), vitamin D can be taken as soon as you begin trying to conceive. However, vitamin D is particularly important in the third trimester when your baby’s skeletal growth accelerates. Vitamin D supports calcium absorption, immune health, and reduces the risk of complications such as preeclampsia and low birth weight.
Can I take a regular multivitamin instead of a prenatal vitamin?
Regular women’s multivitamins may not have the right levels of key nutrients like folic acid, iron and DHA needed during pregnancy. It’s also unlikely that they’ll have targeted support for different stages of the pregnancy journey, like dedicated prenatal vitamins – so it’s best to stick with those during pregnancy.
Are Folic Acid and Folate the same?
Folic acid is the synthetic, chemically created form of folate, and is a widely recognised form used in fortification of many cereals and grain products. It is a very different form of folate to the folate found naturally in foods such as green leafy vegetables. Unfortunately, not everyone can convert synthetic folic acid into a beneficial and useable form. Many of the pregnancy formulas that Supplement Hub stock contain the active forms of folate that the body recognises and can use without the need to convert, so the health benefits of folate are maximised.
Supplement Hub stocks the best supplement brands – including Nordic Naturals and Seeking Health – for whichever stage of your pregnancy journey you’re at. Our supplements are expertly selected by healthcare professionals to support you from planning your pregnancy, to pregnancy, postpartum and beyond. Shop with confidence knowing that each supplement is vetted for quality, safety and effectiveness – so you can focus on what matters most, your growing family.
