Pregnancy places extraordinary demands on a woman's body. Simply eating more is not enough to prevent nutritional deficiencies — in fact, the need for certain vitamins during pregnancy can increase by as much as twofold. A well-balanced diet is an important foundation, but it is extremely difficult to maintain optimal vitamin levels through food alone when your body is building an entirely new life. So which vitamins matter most for the health of both mother and baby?
Folic Acid — The Most Essential Vitamin Before and During Pregnancy
Folic acid (vitamin B9, also known as folate) is widely regarded as the single most important supplement for women who are planning a pregnancy or are already expecting. The body does not produce folic acid on its own, so it must be obtained through diet or supplementation.
Folic acid is responsible for the formation of red blood cells, which helps reduce the risk of anaemia — one of the most common complications during pregnancy. Beyond that, it plays a critical role in the development of the foetal nervous system, particularly the brain and spinal cord. Adequate folic acid intake has been shown to reduce the risk of neural tube defects by up to 70%. It also helps regulate homocysteine levels — elevated homocysteine during pregnancy may be associated with developmental abnormalities including neural tube defects and cleft palate.
Ideally, women should begin taking folic acid approximately three months before conception. This is because folic acid has its greatest impact during the earliest stages of pregnancy, when the nervous system is forming. The recommended dose during the pre-conception period is 400 mcg per day, increasing to up to 800–1,000 mcg per day during pregnancy, depending on individual needs and medical advice.
[tip:Look for supplements containing methylfolate (5-MTHF) rather than synthetic folic acid. Methylfolate is the biologically active form that the body can use directly, which is particularly important for women with the common MTHFR gene variation who may have difficulty converting standard folic acid.]
Choline — For Brain Development and Cognitive Function
Choline (sometimes classified as vitamin B4) is a nutrient that often flies under the radar in prenatal care, yet it plays a crucial role in the development and function of the foetal nervous system. Research conducted on children at age seven found that maternal choline supplementation during pregnancy was associated with improved cognitive performance.
Choline supports memory processes and psychological function, and may help reduce the risk of stress-related conditions such as gestational diabetes and hypertension. Like folic acid, choline also contributes to lowering homocysteine levels, further supporting healthy foetal development. Additionally, choline plays a direct role in placental function, supporting the active transport of essential nutrients — including DHA — across the placenta to the developing baby.
Despite its importance, choline is not always included in standard prenatal multivitamins, which is why a dedicated choline supplement may be worth considering alongside a prenatal formula.
Vitamin D3 — Supporting Bone Health and Beyond
Vitamin D3 is essential for maintaining proper calcium and phosphorus metabolism, but its role extends far beyond bone health. Vitamin D is involved in the transcription process of over 200 genes and supports the function of numerous tissues, organs, and cells throughout the body.
Vitamin D deficiency during pregnancy may increase the risk of pre-eclampsia and can result in the baby being born with low vitamin D levels. In the long term, this may lead to poor bone mineralisation, rickets, and a potentially increased risk of autoimmune conditions, diabetes, and certain cancers later in life.
Supplementation with vitamin D3 should ideally begin during the pre-conception phase at the standard adult dose (typically 1,000–2,000 IU per day depending on baseline levels). From the second trimester onward, the dose may be increased to 1,500–2,000 IU per day, though this should always be guided by a healthcare provider and, where possible, based on blood test results.
For a comprehensive selection of pregnancy-specific formulas, explore our health in pregnancy collection at Medpak.
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Other Key Vitamins for a Complete Prenatal Supplement
While folic acid, choline, and vitamin D3 are the cornerstones of prenatal supplementation, a well-formulated prenatal multivitamin should also include several other essential nutrients:
- Vitamin C — a powerful antioxidant that supports immune function and enhances iron absorption, which is particularly important during pregnancy when iron demands increase significantly
- Vitamin E — another key antioxidant that works alongside folic acid to support proper nervous system development in the foetus
- B-complex vitamins — beyond folic acid and choline, vitamins B1 (thiamine), B6 (pyridoxine), and B12 (cyanocobalamin) all contribute to the healthy function of the nervous and cardiovascular systems. Vitamin B3 (niacin) is also noteworthy for its role in reducing the risk of congenital heart defects
- DHA (omega-3) — an essential fatty acid that supports brain and eye development in the foetus, and may contribute to a healthy pregnancy outcome overall
Only a prenatal supplement with a thoughtfully composed formula has a real chance of meaningfully supporting foetal development. When comparing products, pay attention not just to which nutrients are included, but also to their forms and dosages. Browse our vitamin B supplements for individual B vitamins that can complement a prenatal formula.
Recommended Dosages — When Quantity Matters
During pregnancy, both the type and the amount of each vitamin matter greatly. Nutritional demands increase significantly, and getting the dosage right is essential for both maternal and foetal health.
Pre-Conception Phase
- Folic acid: 400 mcg per day
- Vitamin D3: 1,000–2,000 IU per day (depending on baseline status)
During Pregnancy
- Folic acid: up to 800–1,000 mcg per day
- Vitamin D3: 1,500–2,000 IU per day (from the second trimester)
Of course, a pregnant woman's nutritional needs extend far beyond these two vitamins alone. Iron, iodine, magnesium, calcium, and DHA are all nutrients that may require increased intake during pregnancy. This is precisely why choosing the right prenatal supplement — and ideally working with a healthcare provider to tailor supplementation — is so important. A balanced diet alone may not be enough to meet the heightened demands of pregnancy.
[warning:The dosages mentioned in this article are general guidelines. Every pregnancy is different. Always consult your doctor or midwife before starting or adjusting any supplementation during pregnancy.]
For individual nutrients to complement your prenatal routine, our fish oil and omega-3 supplements include DHA formulas specifically designed for pregnancy and breastfeeding.
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Key Takeaway: The three most important vitamins to prioritise during pregnancy are folic acid (starting three months before conception), choline, and vitamin D3. A comprehensive prenatal multivitamin covering B vitamins, vitamin C, vitamin E, and DHA rounds out the foundation. Work with your healthcare provider to determine the right dosages for your individual needs.
