Folic Acid, Iodine and Vitamin D Before Pregnancy

What you will be able to do

• explain why folic acid matters before pregnancy and in the first 12 weeks.
• state the New Zealand advice on folic acid (0.8mg a day), iodine (150µg a day in pregnancy and breastfeeding) and vitamin D, and when each applies.
• recognise situations where a higher dose of folic acid may be needed and know to speak to your GP.
• read a supplement label, including mg, µg and IU, and spot retinol, fish liver oil and kelp.
• name folate-rich foods, explain fortified bread and iodised salt, 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.
• get funded folic acid and iodine tablets 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 New Zealand advises for everyone planning a pregnancy.

   • The early weeks: why timing matters
   • The New Zealand 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 stop, how food fits in, and what to do if you forget or find out you are pregnant unexpectedly.

   • How much, when to start and when to stop
   • Folate in food and fortified bread
   • 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 5mg prescription dose, 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 New Zealand advises an iodine tablet in pregnancy and breastfeeding, who may need vitamin D, how sunlight and food fit in, and how to stay within safe amounts.

   • Iodine: why it matters and how much you need
   • Vitamin D: who may need it, sunlight 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 supplements into a daily habit, get funded tablets, and put together a wider pre-pregnancy plan.

   • Building a daily habit that sticks
   • Funded supplements 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 New Zealand advice for people planning a pregnancy, and see what to do next.
• TrackerDaily supplement trackerTick off your folic acid, and your iodine once you start it, each day and build a streak, from before you start trying until 12 weeks of pregnancy and beyond.
• CheckerHigher-dose folic acid eligibility checkerSee whether anything applies to you that means you should ask your GP about a higher, prescription-only dose of folic acid before trying to conceive.
• CheckerPregnancy vitamin label checkerCheck a supplement label step by step to see whether it meets the New Zealand 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.