Two vitamins for almost everyone, a third only if a blood test says so, and one to keep away from. Here is what changes from trying to conceive to breastfeeding, who needs something different, and how to get your vitamins free if you qualify. For the food side, see our pregnancy food safety checklist.
Last reviewed 7 October 2026 · Checked against NHS guidance · 9 min read
The short answer
The NHS advises 400 micrograms of folic acid every day from when you start trying (ideally 3 months before) until you are 12 weeks pregnant, and 10 micrograms of vitamin D every day, at least from early October to late March. Iron is only needed if a blood test shows your levels are low. Avoid cod liver oil and any supplement containing vitamin A (retinol). A pregnancy multivitamin is optional, not required, as long as it has the right amounts and no vitamin A.
What should I be taking now?
Pick your stage to see the NHS basics. General guidance for most people; your midwife or GP may tell you something different.
A quick view only; it does not save. The Pregnancy Vitamins and Supplements course adds a supplement label checker and a stage-by-stage tracker.
The four stages, explained
The advice shifts at two points: 12 weeks, when folic acid can stop, and the birth, when vitamin D carries on for you and starts for a breastfed baby.
- 1
Trying to conceive
Start folic acid when you start trying, ideally 3 months before you conceive. The NHS advice is to have it in place before you conceive, not to wait for a positive test. Our guide to folic acid before pregnancy covers timing in detail, and our preconception checklist lists the other steps worth taking before you try.
- 2
0 to 12 weeks
Keep taking folic acid every day. If you did not take it before you conceived, the NHS says start as soon as you find out you are pregnant. Your iron levels are checked in routine blood tests at your booking appointment.
- 3
13 weeks to birth
NHS advice on folic acid runs until 12 weeks, so you can stop after that. Vitamin D continues. Iron is checked again at around 28 weeks, and if it is low a GP or midwife will advise you to take iron supplements.
- 4
Breastfeeding
The NHS recommends breastfeeding women take a daily 10 microgram vitamin D supplement, as in pregnancy. Separately, breastfed babies should have a daily supplement of 8.5 to 10 micrograms of vitamin D from birth to 1 year.
Folic acid: why the 12-week window matters
Folic acid helps prevent neural tube defects, including spina bifida. The dose for most people is 400 micrograms a day, and the NHS advice is tied to timing: from before you conceive until 12 weeks.
Food helps but does not replace the tablet. The NHS suggests green leafy vegetables, which contain folate (the natural form of folic acid), and breakfast cereals and fat spreads with folic acid added. It still recommends the folic acid supplement on top of these foods.
Some people need a higher dose
The NHS advises a higher dose of folic acid, 5 milligrams, for people with a higher chance of a neural tube defect. That includes a personal or family history of neural tube defects, a previous affected pregnancy, diabetes, a blood condition such as sickle cell anaemia or thalassaemia, or taking medicine for epilepsy or HIV. This dose needs a prescription, so your GP can advise. If any of these apply to you, our article on folic acid before pregnancy explains the 5mg dose and when to start it.
Vitamin D: 10 micrograms, and who needs it all year
Vitamin D regulates calcium and phosphate in the body, which keep bones, teeth and muscles healthy. In the UK, the NHS recommends 10 micrograms a day from early October to late March. On labels this may appear as 400 IU: 1 microgram equals 40 IU.
The NHS suggests considering vitamin D all year round if:
- you have black or brown skin, for example if you are of African, African-Caribbean or south Asian origin, as this affects how much vitamin D your skin makes
- you usually cover most of your skin when you are outdoors
- you spend a lot of time indoors
More is not better. The NHS says do not take more than 100 micrograms (4,000 IU) a day, as it could be harmful. If you take a multivitamin and a separate vitamin D tablet, add the two together.
Iron: test first, tablets second
The NHS approach to iron is test first: your iron levels are checked in routine blood tests at booking and at around 28 weeks, and if they become low, a GP or midwife will advise iron tablets. Pregnancy is one of the most common causes of iron deficiency anaemia, so the checks matter.
Tell your midwife if you notice signs the NHS lists for iron deficiency anaemia, such as:
- tiredness and lack of energy
- shortness of breath or noticeable heartbeats (palpitations)
- paler skin than usual, or headaches
Getting more iron from food
Lean meat, green leafy vegetables, dried fruit and nuts contain iron, as do cereals and bread with added iron, and pulses such as beans, peas and lentils. If you are prescribed iron tablets, the NHS notes that drinking orange juice after a tablet may help your body absorb the iron, while tea, coffee, milk and dairy can make it harder to absorb. For iron-rich foods in an everyday menu, see our pregnancy meal plan.
If you are vegetarian or vegan, the NHS says you may find it more difficult to get enough iron and vitamin B12, and suggests talking to a midwife or doctor about how to get enough. For a closer look, see our guide: Pregnancy Food Safety UK.
What to skip: vitamin A and fish liver oils
The one clear "do not take" in NHS pregnancy guidance is cod liver oil and any supplement containing vitamin A (retinol). Too much vitamin A can harm your baby's development. It is the same reason liver and liver products are on the avoid list for food. Fish itself is still worth eating; our guide to fish in pregnancy explains the weekly limits.
This catches people out with multivitamins in particular. The NHS says that if you get your folic acid from a multivitamin, make sure it does not contain vitamin A or retinol. The simple rule: if a label lists vitamin A or retinol, put it back.
Speak to your midwife, GP or pharmacist if
- any of the higher-dose folic acid reasons above apply to you
- you have been taking a supplement with vitamin A and have just found out you are pregnant
- you feel very tired, breathless or notice palpitations
- you follow a vegan or vegetarian diet and are unsure about iron or B12
Do I need a pregnancy multivitamin?
No. The NHS does not say you need one. What it asks for is folic acid and vitamin D, with iron only if advised. It does allow for multivitamins: if you want to get your folic acid from a multivitamin tablet, make sure it does not contain vitamin A or retinol.
So the choice is about convenience. A healthy, varied diet gives you most of the other vitamins and minerals you need.
- Folic acid 400mcg plus vitamin D 10mcg covers the NHS basics
- Easy to stop folic acid at 12 weeks and keep vitamin D
- Only two things to check on the label
- One tablet instead of two
- Must contain 400mcg folic acid and 10mcg vitamin D
- Must not contain vitamin A (retinol)
One thing a multivitamin cannot do is replace the 5mg prescription dose of folic acid if you need it, or iron tablets if you have been prescribed them. Keep taking those as your GP or midwife advises.
How to read a pregnancy supplement label
You can buy vitamin supplements from pharmacies, supermarkets and online. The NHS message is simple: always check the label.
Three checks
- Folic acid: 400µg (micrograms; sometimes written mcg). Not 5mg unless prescribed.
- Vitamin D: 10µg, or 400 IU. Well under the 100µg daily maximum, including anything else you take.
- No vitamin A or retinol anywhere on the list.
Example panel
| Per tablet | Amount | Check |
|---|---|---|
| Folic acid | 400µg | OK |
| Vitamin D | 10µg | OK |
| Vitamin C | varies | OK |
| Vitamin A (retinol) | any | Skip |
Illustrative only, not a real product. Watch the units: µg and mcg both mean micrograms, and mg (milligrams) is 1,000 times bigger.
Free vitamins: Healthy Start
If you qualify for the NHS Healthy Start scheme, you can get free Healthy Start vitamins. The tablets for pregnancy and breastfeeding contain folic acid, vitamin C and vitamin D. You can get them while you are pregnant and until your baby's 1st birthday. Each 8-week supply is 56 tablets, one a day.
Who can apply
You need to be more than 10 weeks pregnant or have at least one child under 4, and one of the following must apply:
- you get Universal Credit and your family's monthly take-home pay from employment is £408 or less
- you get Pension Credit that includes the child addition
- you are under 18 and more than 10 weeks pregnant; you qualify until your baby is born without needing benefits
Eligible families also get a Healthy Start card topped up every 4 weeks for milk, fruit, vegetables, pulses and infant formula. To collect the vitamins, ask your midwife or health visitor where to get them and show your Healthy Start card. Babies and young children can also get free vitamin drops, from birth until their 4th birthday.
Living in Scotland?
The Healthy Start website directs families in Scotland to the Best Start Foods scheme instead. Ask your midwife about vitamins there.
Go further with your supplements
Our courses turn these basics into a plan you can follow, with tools that save as you go.
Pregnancy Vitamins and Supplements
Folic acid, vitamin D, iron and what to skip, stage by stage, with a supplement label checker, a stage-by-stage tracker and Healthy Start signposting.
Vitamins Before Pregnancy
Still trying? Folic acid and vitamin D before pregnancy: how much, when, who may need 5mg and checking a label.
Complete Pregnancy Nutrition
Every trimester: three meal planners, a fridge-door safe and avoid list, shopping lists and a supplement tracker.
See all pregnancy courses.
Related guides
- Eating with morning sickness: including taking tablets when you feel sick.
- Caffeine limit in pregnancy: 200mg in real UK drinks.
- Which cheeses are safe when pregnant?: a cheese-by-cheese guide.
Questions people ask
What vitamins should I take when pregnant in the UK?
The NHS advises 400 micrograms of folic acid a day until 12 weeks and 10 micrograms of vitamin D a day. Iron is only needed if a blood test shows low levels. Avoid cod liver oil and supplements containing vitamin A.
Do I need to take a pregnancy multivitamin?
No. The NHS asks for folic acid and vitamin D, which you can take as single tablets. If you prefer a multivitamin, make sure it has 400 micrograms of folic acid, 10 micrograms of vitamin D and no vitamin A (retinol).
Should I keep taking folic acid after 12 weeks?
NHS advice is to take folic acid until you are 12 weeks pregnant, so you can stop after that. Keep taking vitamin D.
What if I did not take folic acid before I got pregnant?
Start as soon as you find out you are pregnant and take it until 12 weeks. You can mention it to your midwife at booking.
Can I take cod liver oil when pregnant?
No. The NHS advises against cod liver oil and any supplement containing vitamin A (retinol) in pregnancy, because too much vitamin A can harm your baby's development.
Should I take iron tablets when pregnant?
Only if advised. Your iron levels are checked at booking and around 28 weeks, and a GP or midwife will recommend iron tablets if they are low.
Can I get free pregnancy vitamins?
Yes, if you qualify for Healthy Start. The free tablets contain folic acid, vitamin C and vitamin D and are available while pregnant and until your baby's 1st birthday.
Sources
- NHS: Pregnancy vitamins and supplements (page last reviewed 3 June 2026)
- NHS: Vitamins, supplements and nutrition in pregnancy
- NHS: Vitamin D
- NHS: Iron deficiency anaemia
- NHS: Foods to avoid in pregnancy (page last reviewed 15 June 2026)
- NHS Healthy Start, including how to apply and getting vitamins
This article is general information based on UK public health guidance. It is not medical advice. If you have a health condition, take regular medicines or have questions about your own pregnancy, speak to your midwife, GP or pharmacist.
