During preconception and pregnancy, the vitamins and minerals you are most likely to be deficient in are:
| Requirement per day |
Role in pregnancy |
Concerns | Rich sources |
|---|---|---|---|
|
Folic Acid
400µg supplement
plus 300µg from
food per day More than half of women do not take a folic acid supplement before a pregnancy is confirmed, and 75% of women do not eat enough.
|
Helps the mother's tissues grow during pregnancy. Maternal folate status is improved by supplemental folic acid consumption. Neural tube defects in the developing fetus are associated with low maternal folate status. | From the moment contraception ends until at least the twelfth week of pregnancy, women should take a 400 microgram folic acid supplement and eat foods high in folate. Women with diabetes, a BMI over 30, epilepsy medication, celiac disease, or a history of neural tube defects may be prescribed higher doses of folic acid by general practitioners. | Green beans, broccoli, kale, spinach, spring greens, granary bread, brussels sprouts, beef or yeast extract, and black-eyed beans. added to some breakfast cereals and soft grain breads as well. |
|
Vitamin D
10µg per day
Up to 100% of women don't eat enough.
|
Helps ensure that calcium is absorbed and used normally. helps to keep teeth and bones healthy. | Every pregnant and nursing woman should take a daily supplement of 10 micrograms of vitamin D, according to the UK Department of Health. | Sunlight is the primary source. also present in full-fat dairy products, eggs, and oily fish. added to some yoghurts, breakfast cereals, and margarines. |
|
Iron
14.8mg per day
8 out of 10 women don't eat enough. Iron deficiency affects two out of every five pregnant women.
|
Contributes to the normal formation of red blood cells and haemoglobin. Haemoglobin transports oxygen in red blood cells. | Pregnancy frequently results in anemia, or insufficient hemoglobin, which has an impact on the health of both the mother and the unborn child. | All meat, particularly red meat; white bread and fortified breakfast cereals; beans; chickpeas; baked beans; eggs; dried fruit; nuts, seeds and iron supplements |
|
Calcium
700mg per day
50% of women don't eat or drink enough.
|
Required to keep teeth and bones healthy. | During the third trimester, the majority of a baby's calcium is deposited in their bones. | Milk, cheese, yogurt, fortified soy milk and products, and canned fish, such as sardines and pilchards. Almonds, hard tap water, beans and baked beans, and white bread are also supplemented with calcium. |
*A beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month and up to three months after conception.
