Pregnancy supplement guide: everything you need to know about prenatal and post-natal vitamins

A healthy diet full of all the right nutrients is key to keeping you fit and feeling fabulous throughout every stage of the motherhood journey, but sometimes you might need a little extra help and that’s when supplements and vitamins play their part.

Here’s our expert guide with advice from a nutritionist and NHS GP on everything you need to know about taking pre-natal and post-natal supplements.

What are supplements?

“Available as tablets, capsules, gummies, sprays or powders, dietary and nutritional supplements are used to complement a diet that may, potentially, be lacking,” says Nutritionist Kelly Torrens.

“Although increasingly popular, it’s important to remember that in the UK there are no requirements for supplements to be licensed or registered and they don’t need a prescription.”

Why do people take supplements?

“Many people turn to supplements to enhance or improve their health, but it’s important to remember that a well-balanced diet remains the foundation for health and that no supplement can replace the nutritional benefits and advantages of enjoying a varied diet," says Kelly.

“That said, there are occasions when some of us may benefit from a supplement. Reasons for this are varied but may include a poor or restricted diet, increased need such as during pregnancy, the use of certain medications, a compromised digestive system due to illness or age and an inability to access the outdoors. Add to this the fact that many of the whole foods we eat, including fruit, vegetables and grains, are less nutritious today than they were 70 years ago, and it’s easy to see why some argue the case for supplementation.”

Which supplements are the most popular?

“Popular choices include vitamins B12, C, D and folic acid, minerals such as iron, magnesium and calcium, as well as fish oils and probiotics. Most of us should achieve all our nutritional needs from a healthy, varied and balanced diet but there may be some circumstances when a supplement may be helpful,” says Kelly.

Which supplements can you take to help you get pregnant?

”One important vitamin at conception and during pregnancy is folic acid – this vitamin helps to prevent your baby from developing neural tube defects, such as spina bifida," says Kelly. "For this reason, mums-to-be are advised to supplement with 400mcg of folic acid daily from when she plans for a baby until week 12 of her pregnancy.

“If you have diabetes, sickle cell anaemia or take medication for epilepsy, your folic acid needs may be greater still and you should seek further guidance from your GP or registered dietician. Top tip – dark green leafy vegetables as well as sunflower seeds and wholegrains are useful sources of folate, the natural form of folic acid.”

The NHS only specifically recommends taking folic acid and vitamin D when trying to conceive and you should be able to get all your other nutrients from the food you eat. Some research even suggests that taking vitamin D supplements can help with fertility and IVF success, although much more investigation needs to be done.

Other supplements that you may want to take to help prepare your body for pregnancy and that may be advised by your GP if you're lacking key nutrients include iron, vitamin C and calcium. One study shows that taking iron supplements may decrease the risk of ovulatory infertility¹, while a recent study on guinea pigs revealed that low vitamin C reduces the likelihood of conceiving and how long it takes to get pregnant².

There are also many fertility support multivitamins available that include all of these nutrients above in one easy-to-take tablet. Find out more about the best fertility supplements to take in 2025, tried and tested by our Top Testers Club members here.

Which supplements are safe to take when pregnant?

“During pregnancy, your need for certain nutrients increases and you’ll need to supplement these,” says Kelly. “An important nutrient during this life stage is vitamin D, which helps your baby’s bones and teeth grow and keeps yours strong and healthy. You should take a supplement with 10mcg of vitamin D daily throughout your pregnancy.

Other supplements that you may want to consider taking during pregnancy include omega-3 and iodine, and if you're a vegan you'll want to make sure you are taking adequate vitamin B12, which is only naturally found in animal food products, such as meat, shellfish, eggs, and milk.

Find out more about the best pregnancy supplements to take in 2025, tried and tested by our Top Testers Club members here.

Which supplements should you take when breastfeeding?

“The only supplement which is recommended by the NHS during breastfeeding is one containing 10mcg of vitamin D,” says Dr Philippa Kaye. “And, if your baby is being exclusively breastfed then they should also receive a vitamin D supplement containing 8.5-10mcg vitamin D each day.

“Eating a balanced healthy diet is always important, especially during breastfeeding and your energy demands actually go up during breastfeeding by approximately 400kcal per day. And, don’t forget to keep drinking plenty of water to prevent dehydration.”

Which supplements are safe to take when breastfeeding?

"Supplements are available over the counter, but the fact that something is available over the counter, be it herbal, natural or not does not automatically mean that it is safe," says Dr Philippa Kaye. "There can be active ingredients which can interact with other medications you are taking, or should not be taken if you have particular health conditions. As such please discuss with your pharmacist before taking any supplements and always inform your medical team."

Some women like to continue to take a daily prenatal multivitamin or breastfeeding-specific multivitamin to ensure all their nutritional needs are met. However, if you have been told you're deficient in a certain vitamin and you can't meet this particular nutritional need through a healthy diet alone (perhaps you're vegan, have a chronic illness like Crohn's Disease or are allergic/ intolerant to some foods) then you could consider taking some of the following supplements when breastfeeding: vitamin B12, Biotin (vitamin B7), vitamin C, vitamin A, folic acid, zinc, calcium, iron and iodine.

Find out more about the best breastfeeding supplements for 2025, tried and tested by our Top Testers Club members here.

Are there any supplements that can help improve milk production?

“Many mums worry the quality of their milk won’t be sufficient, although their bodies know exactly what their baby needs at each stage of development, and adapt the breast milk accordingly,” says Kelly Torrens” It’s no surprise, then, that breast milk varies in composition throughout the breastfeeding period.”

“There are lots of supplements and other remedies which are promoted as improving milk production, from Guinness to various vitamins such as B vitamins, or supplements such as thistle, but there isn’t really much evidence that they work,” adds Dr Philippa.

“Fenugreek is a herb which is promoted as helping increase milk production, though again it isn’t clear if it is effective. However, it can interact with medication such as warfarin and insulin and should not be used during pregnancy. It may also increase the risk of bleeding in women with clotting issues.

“If you are struggling with breastfeeding, then please talk to your midwife/breastfeeding advisor as there is lots of support available.”

Are there any supplements you shouldn't take when breastfeeding?

As with many products, supplements haven't been extensively tested when it comes to pregnant or lactating mothers, so if you're at all worried or unsure about taking them, your best bet is to avoid them altogether. Or speak to your doctor about the possible risks for you and your baby and make a decision together that's best for you.

"Just as some prescribed medication can pass through your breastmilk into baby it may be the case that some over-the-counter medications and supplements can also do so," says Dr Philippa Kaye. "As such it is advised that you always check whether or not any medication, be it prescribed, herbal or a supplement, is suitable for breastfeeding."

Which supplements are best for mums?

Whether you're a brand new mum to a teeny tiny newborn, have a toddler running you ragged or are constantly ferrying big kids from school to various clubs, the one thing you'll need is lots of energy. However, if you're not getting the right nutrients from your diet you might feel extra drained and constantly fatigued, so supplementing your diet could be an option. To help keep tiredness at bay, you could consider taking supplements like magnesium, a mineral that helps turn food into energy as well as vitamin B, iron, and zinc.

You'll also want to try and keep yourself as healthy and bug-free as possible (it'll blow your mind how many illnesses kids bring home from nursery and school) as parenting when ill is no mean feat. This is when immune support supplements including vitamin C, vitamin D, vitamins B12 and B6, zinc, and elderberry can help.

Find out more about the best new mum supplements to take in 2025, tried and tested by our Top Testers Club members here.

Please note: All health content on madeformums.com is for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Please seek medical advice before taking any over-the-counter supplements or vitamins when trying to conceive, pregnant or breastfeeding.

References:

^{1 Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Iron intake and risk of ovulatory infertility. Obstet Gynecol. 2006 Nov;108(5):1145-52. doi: 10.1097/01.AOG.0000238333.37423.ab. PMID: 17077236.}

^{2 Coker SJ, Dyson RM, Smith-Díaz CC, Vissers MCM, Berry MJ. Effects of Low Vitamin C Intake on Fertility Parameters and Pregnancy Outcomes in Guinea Pigs. Nutrients. 2023 Sep 22;15(19):4107. doi: 10.3390/nu15194107. PMID: 37836389; PMCID: PMC10574174.}