Vitamins Before Pregnancy (Folic Acid & Vitamin D)

What you will be able to do

• explain why folic acid matters before pregnancy and in the first weeks.
• state Health Canada's advice on folic acid (a multivitamin with 0.4 mg a day) and vitamin D (400 IU, from food or a supplement) and when each applies.
• recognize situations where a higher dose of folic acid may be needed and know to speak to your health care provider.
• read a Canadian supplement label, including the NPN, mcg, mg and IU, and spot retinol and fish liver oil.
• 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.
• find out about prenatal nutrition programs that may offer vitamins, and know who to ask for help.

1. 1Why the weeks before pregnancy matter

   Understand why timing matters so much for folic acid, and get a clear overview of what Health Canada advises for everyone who could become pregnant.

   • The early weeks: why timing matters
   • Health Canada's 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 should ask about a higher dose of folic acid, and how to prepare for the conversation with your health care provider.

   • Situations where a higher dose may be needed
   • Talking to your health care provider about a higher dose

   Higher-dose folic acid: should I ask?Doctor and pharmacist question sheet

4. 4Vitamin D before and during pregnancy

   Learn what vitamin D does, what Health Canada advises, who is more likely to be low, and how to stay within safe amounts.

   • Vitamin D: what it does and how much you need
   • Sunlight, food and safe amounts

   Daily supplement trackerPregnancy vitamin label checker

5. 5Choosing a supplement and knowing what to avoid

   Read supplement labels with confidence, avoid vitamin A 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 multivitamin into a daily habit, find out about programs that may offer free vitamins, and put together a wider pre-pregnancy plan.

   • Building a daily habit that sticks
   • Free or low-cost vitamins and who can help
   • Your wider pre-pregnancy checklist

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

• CheckerMy pre-pregnancy supplement checklistCheck your supplements and habits against Health Canada's advice for people who could become pregnant, and see what to do next.
• TrackerDaily supplement trackerCheck off your multivitamin with folic acid each day and build a streak, from when you start trying through pregnancy.
• CheckerHigher-dose folic acid: should I ask?See whether anything applies to you that means you should ask your health care provider 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 Health Canada's advice for planning a pregnancy and avoids ingredients that are not recommended.
• TemplateDoctor and pharmacist question sheetPrepare for a pre-pregnancy conversation with your family doctor, nurse practitioner or pharmacist about folic acid, vitamin D and your medicines.