Pregnancy Vitamins and Supplements

What you will be able to do

• explain which supplements are advised in New Zealand at each stage of pregnancy and after the birth.
• start or catch up on folic acid and iodine if your pregnancy was unplanned.
• keep taking your tablets through pregnancy sickness, and know when sickness needs medical help.
• check the folic acid and iodine amounts across all your products and avoid doubling up.
• explain when iron and vitamin D are used, and how to get omega-3 and calcium from food.
• read a supplement label and spot vitamin A as retinol, fish liver oil, kelp and other things to avoid.
• find funded tablets and free or low-cost support, and know when a baby may need vitamin D drops.

1. 1Your pregnancy supplement map

   See at a glance which supplements are advised in New Zealand at each stage, from a positive test to breastfeeding, and check where you are now.

   • What New Zealand advice says, stage by stage
   • Just found out? Starting late and catching up
   • Making your own supplement checklist

   Pregnancy supplement checklist

2. 2Weeks 0 to 12: folic acid and iodine when you feel sick

   Keep taking folic acid and iodine through the first trimester, even with sickness and tiredness, and know what changes at 12 weeks.

   • Keeping your tablets down
   • Taking a prescribed higher dose
   • At 12 weeks: what changes

   Daily supplement trackerPregnancy supplement checklist

3. 3Iodine every day, and vitamin D when advised

   Understand why an iodine tablet is advised all through pregnancy and breastfeeding, how to get the dose right, and when vitamin D is advised.

   • Why iodine, every day
   • Vitamin D, doses and not doubling up

   Daily supplement trackerSupplement label checker

4. 4Iron, omega-3 and calcium: food first

   Learn how New Zealand advice approaches the other key pregnancy nutrients, when iron tablets are used, and how to cover the gaps if you eat a vegan or restricted diet.

   • Iron, blood tests and iron tablets
   • Omega-3, calcium and caffeine
   • Vegan, vegetarian and restricted diets in pregnancy

   Daily supplement tracker

5. 5Choosing and checking products

   Decide between funded tablets, a pregnancy multivitamin and single supplements, read labels with confidence and spot products to avoid.

   • Funded tablets, multivitamins or single supplements?
   • Reading a supplement label
   • Herbal remedies, 'boosters' and things to avoid

   Supplement label checkerPregnancy supplement checklist

6. 6Help with costs, after the birth and staying safe

   Find funded tablets and free or low-cost support in pregnancy, what changes for you and your baby after the birth, and how to store supplements safely.

   • Funded tablets, free care and support in pregnancy
   • After the birth: supplements for you and your baby
   • Keeping supplements safe at home

   Pregnancy support finder (signpost)Daily supplement trackerPregnancy supplement checklist

• CheckerPregnancy supplement checklistTick each point that is true for you to check that your supplements match New Zealand advice for your stage of pregnancy, and see what to sort out next.
• TrackerDaily supplement trackerTick off your tablets each day, note anything that makes them hard to take, and build a steady routine through each stage of pregnancy.
• CheckerSupplement label checkerHold a supplement pack and tick what the label shows, to check whether it suits pregnancy and spot ingredients to avoid.
• CheckerPregnancy support finder (signpost)A quick guide to the funded, free and low-cost care and support you may be able to use in pregnancy, with signposts to the services that can help.