Everything you need to know about vitamins during pregnancy

During pregnancy, your body’s needs evolve. Vitamins and minerals must be present in sufficient amounts in your body to meet your daily nutritional needs and those of your baby. Is it necessary to take vitamins during pregnancy? Which ones should you prioritize?

Vitamins during pregnancy: let’s take a closer look.

Why take vitamins during pregnancy?

When you are pregnant, your entire body adjusts to support the development of the fetus. You can help your body cope with these changes by ensuring the nutritional intake it needs through an appropriate diet: that is to say a balanced and varied diet and, if necessary, vitamin supplementation.

You can therefore follow a vitamin regimen by taking a specific vitamin or multivitamins. This should be assessed based on your deficiencies or your diet (especially in cases of vegan diets—don’t hesitate to discuss this with your healthcare professional).

As a general rule, you will be supplemented with folic acid (vitamin B9). This supplementation applies to all women. Frequently, you may also be supplemented with iron (usually toward the end of pregnancy after the 6th month).

Warning: always seek medical advice before taking prenatal vitamins. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) “emphasizes the importance of not combining multiple sources of vitamins and minerals without regular biological monitoring.”

Supplementation never replaces a balanced diet. Our digestive system allows us to absorb all food groups. In addition to possible supplementation, a healthy pregnancy is primarily based on adequate intake of:

• Protein: meat, fish, eggs, and legumes.
• Carbohydrates: fruits, vegetables, and starchy foods, especially whole grains.
• Healthy fats: vegetable oils and fatty fish.
• Fiber: mainly found in plant-based foods, it supports good digestion and contributes to a balanced gut microbiota. However, it may reduce the absorption of certain nutrients such as proteins and fats. By increasing meal volume and lowering calorie density, it promotes a feeling of fullness more quickly.
• Vitamins and minerals: found in large amounts in fruits and vegetables, dairy products, nuts, and certain animal-based foods, they contribute to the proper functioning of the body.
• Proper hydration and sufficient sleep also contribute to overall balance.

In this article, we will review the micronutrients necessary during pregnancy.

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

Which vitamins and minerals should you consume during pregnancy?

During pregnancy, the midwife or doctor who follows you may prescribe several vitamins and minerals.

Vitamins during pregnancy: vitamin B9 (or folic acid)

Also known as folates, vitamin B9 (or folic acid) is systematically prescribed from the beginning of pregnancy until 12 weeks of amenorrhea (WA) by your midwife or doctor. When possible, especially when planning a pregnancy, it is prescribed at least 4 weeks before conception.

It may also sometimes be prescribed later during pregnancy, in combination with iron to help it bind. Vitamin B9 helps prevent neural tube defects (the future spine of the fetus), particularly the malformation known as “spina bifida.” A deficiency in folic acid may lead to growth restriction or congenital malformations, hence the importance of adequate intake.

Folate intake can be provided through diet but is generally insufficient. Supplementation is therefore necessary for pregnant women, which is why it is systematically prescribed to all. Folic acid is mainly found in citrus fruits (oranges, mandarins, cantaloupes), sunflower seeds, green vegetables (spinach, broccoli, romaine lettuce, asparagus…), and legumes (kidney beans or soybeans, chickpeas, lentils…)

Vitamins during pregnancy: vitamin D

Vitamin D is not always prescribed during pregnancy. Supplementation is generally considered if you are at risk of vitamin D deficiency (winter pregnancy, lack of sun exposure, or insufficient dietary intake depending on your diet). A blood test may be performed to check your vitamin D levels, but this is not always done.

Vitamin D is essential for the proper functioning of the body. Its main function is to increase calcium and phosphorus levels in the blood. Calcium contributes to optimal tissue mineralization (especially bones, cartilage, and teeth), muscle contraction, blood clotting, and nerve transmission.

Moderate sun exposure helps ensure adequate vitamin D levels. However, it is important to remain cautious, as there are risks associated with overexposure. Photosensitivity increases significantly during pregnancy due to hormonal changes, making your skin more prone to sunburn. Be sure to regularly apply SPF 50 sunscreen to protect yourself.

Note that several foods contain vitamin D: certain fish, especially fatty fish such as cod or sardines, as well as dairy products like butter.

Vitamins during pregnancy: vitamin B12

Vitamin B12 supports proper fetal development of blood cells through red blood cells, proper functioning of the nervous system, and DNA synthesis. A vitamin B12 deficiency can notably lead to neurological disorders.

This vitamin is mainly found in animal-based foods (beef, pork, eggs), as well as certain shellfish (oysters, clams), and also in nutritional yeast.

Vitamins during pregnancy: iron

Iron supplementation is not systematic for pregnant women. Only those affected by a deficiency or anemia require it to limit the risk of cardiovascular complications. However, iron deficiency is common during pregnancy due to increased blood volume (about 1.5 L at term), a condition known as hypervolemia.

Iron is important because it helps transport oxygen throughout your body. You therefore need a greater amount due to this hypervolemia. Diagnosis to confirm or rule out deficiency is made through a blood test performed for all pregnant women around the 6th month of pregnancy or earlier.

Most of the time, increasing dietary iron intake is preferred, with foods such as legumes (like lentils), red meat, poultry, fish, seafood, cereals, as well as sesame and sunflower seeds.

Vitamins during pregnancy: omega-3

These fatty acids offer numerous benefits. They contribute to your health and support the development of the fetus’s brain and eyes. Omega-3 intake reduces the risk of premature birth.

To ensure adequate omega-3 intake, it is recommended to consume plant-based fats such as olive oil, walnut oil, or canola oil, and to eat fatty fish (sardines, mackerel, salmon…) at least twice a week.

Vitamins during pregnancy: vitamin B6

Vitamin B6 plays an important role in the metabolism of amino acids and glycogen. It also contributes to DNA and hemoglobin synthesis, as well as many brain neurotransmitters. It helps reduce fatigue and ensures proper functioning of the nervous system.

Vitamin B6, whether consumed through food (fatty fish, bananas, sunflower seeds, prunes…) or as a supplement, is also one of the most recognized ways to relieve nausea, especially in early pregnancy.

Vitamins during pregnancy: iodine

Iodine plays a role in the development of your fetus, particularly its brain. Supplements may be prescribed if your healthcare professional considers that your daily needs are too high. Iodine is found in iodized salt, many seafood products, and dairy products.

Zinc, other B vitamins, magnesium, choline… the list goes on! These vitamins and minerals are just as important for a healthy pregnancy. They are prescribed less often because a balanced and varied diet generally meets these nutritional needs during pregnancy.

Are you vegan or vegetarian? Don’t hesitate to consult your healthcare professional about this. Although there are other ways to obtain essential amino acids in proportions comparable to animal-based products, vitamin and mineral supplements are often necessary, especially for a vegan diet, as it excludes all animal products. This may lead to deficiencies in vitamin D, B12, iron, iodine, and calcium for both you and your baby.

Which vitamins should be avoided during pregnancy?

All vitamins have benefits, so none need to be completely avoided. However, excessive intake of certain vitamins can have consequences, particularly vitamin A, which can cause a risk of fetal malformations when consumed in large amounts.

For this reason, beta-carotene (a precursor of vitamin A) is often preferred, as the body converts it into vitamin A (retinol) only as needed. Liver contains high amounts, so it is recommended to limit its consumption to less than once a week. Other organ meats can be consumed if well cooked.

Taking dietary supplements is contraindicated during pregnancy without medical advice due to the risk of overdose. Although they are available over the counter in many stores, they are not medications, meaning there is no proven evidence of their effectiveness. Nothing can replace a varied and balanced diet combined with adequate restorative sleep. Therefore, it is strongly recommended to consult your healthcare professional before taking any dietary supplement.

Vitamins play an important role during pregnancy. A healthy and varied diet based on proteins, healthy fats, and carbohydrates is the best way to maintain proper nutrient and vitamin intake for your baby and you.

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Photo credits: kegfire

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.