Vitamins Before Pregnancy (Folic Acid, Iodine & Vitamin D)

What you will be able to do

• explain why folic acid matters before pregnancy and in the first 3 months.
• state the Australian advice on folic acid (at least 400 µg a day) and iodine (150 µg a day), and explain how vitamin D fits in.
• recognise situations where a higher dose of folic acid may be needed and know to speak to your GP.
• read an Australian supplement label, including µg, IU and the AUST L number, and spot retinol, fish liver oil and kelp.
• name folate-rich foods and other nutrients to think about on vegetarian and vegan diets.
• build a daily supplement habit and know what to do if you miss a dose.
• plan the cost of supplements and know who to ask for help, from your pharmacist to your GP and midwife.

1. 1Why the weeks before pregnancy matter

   Understand why timing matters so much for folic acid, and get a clear overview of what Australian guidance advises for everyone planning a pregnancy.

   • The early weeks: why timing matters
   • The Australian advice at a glance

   My pre-pregnancy supplement checklist

2. 2Folic acid in detail

   Know exactly how much folic acid to take, when to start and how long to keep going, how food fits in, and what to do if you forget or find out you are pregnant unexpectedly.

   • How much, when to start and how long to keep going
   • Folate in food and fortified flour
   • Unplanned pregnancy, missed tablets and worries

   Daily supplement tracker

3. 3Who may need a higher dose of folic acid

   Find out which situations mean you may need a 5 mg dose of folic acid, and how to prepare for the conversation with your GP.

   • Situations where a higher dose may be needed
   • Talking to your GP and getting a prescription

   Higher-dose folic acid eligibility checkerGP and pharmacist question sheet

4. 4Iodine and vitamin D before and during pregnancy

   Learn why iodine is the second key supplement in Australia, how much to take and who should check first, plus who may need vitamin D and how to stay within safe amounts.

   • Iodine: what it does and how much you need
   • Vitamin D: sunlight, who may be low, and safe amounts

   Daily supplement trackerPregnancy vitamin label checker

5. 5Choosing a supplement and knowing what to avoid

   Read Australian supplement labels with confidence, avoid vitamin A, kelp and other risky products, and know which other nutrients may need attention on some diets.

   • Reading a supplement label
   • What to avoid and why
   • Vegan, vegetarian and other diets

   Pregnancy vitamin label checkerMy pre-pregnancy supplement checklist

6. 6Making it a habit and planning your next steps

   Turn your supplements into a daily habit, plan the cost, and put together a wider pre-pregnancy plan.

   • Building a daily habit that sticks
   • Costs, Medicare and who can help
   • Your wider pre-pregnancy checklist

   Daily supplement trackerMy pre-pregnancy supplement checklistGP and pharmacist question sheet

• CheckerMy pre-pregnancy supplement checklistCheck your supplements and habits against the Australian advice for people planning a pregnancy, and see what to do next.
• TrackerDaily supplement trackerTick off your folic acid and iodine each day and build a streak, from before you start trying through the first 3 months of pregnancy.
• CheckerHigher-dose folic acid eligibility checkerSee whether anything applies to you that means you should ask your GP about a higher dose of folic acid before trying to conceive.
• CheckerPregnancy vitamin label checkerCheck a supplement label step by step to see whether it meets the Australian advice for planning a pregnancy and avoids ingredients that are not recommended.
• TemplateGP and pharmacist question sheetPrepare for a pre-pregnancy conversation with your GP or pharmacist about folic acid, iodine, vitamin D and your medicines.