Medically reviewed content. Last updated: April 2026.
Medically reviewed content. Last updated: April 2026.
Starting the right supplements before you conceive gives your body the best foundation for pregnancy. Some nutrients take time to build up, so the earlier you begin, the better. This guide covers what the evidence says about supplements before pregnancy, what the NHS recommends, and what you can skip.
Your baby's most critical development happens in the very first weeks of pregnancy, often before you even know you are pregnant. The neural tube, which becomes the brain and spinal cord, closes by around week 6. Key organs begin forming from week 5. Having the right nutrient levels in place from the start gives your baby the best chance of healthy development.
Starting supplements at least one to three months before trying to conceive is ideal, but if you have not done this, starting as soon as possible still helps.
The NHS recommends two specific supplements for everyone planning a pregnancy.
Take 400 micrograms of folic acid every day from the time you start trying to conceive until at least week 12 of pregnancy. Folic acid reduces the risk of neural tube defects (such as spina bifida) by approximately 70%.
You need a higher dose of 5mg (available on prescription from your GP) if:
Folic acid is the synthetic form of folate (vitamin B9). You can also get folate from food sources including green leafy vegetables, fortified breakfast cereals, chickpeas, and kidney beans, but it is difficult to get enough from diet alone, which is why a supplement is recommended.
Take 10 micrograms (400 IU) of vitamin D every day. This recommendation applies to everyone in the UK, not just those planning pregnancy, because our limited sunlight means most people do not make enough vitamin D from October to March.
Vitamin D is essential for your baby's bone, teeth, and muscle development. Deficiency during pregnancy is linked to a higher risk of pre-eclampsia and gestational diabetes.
If you have dark skin, cover your skin for cultural reasons, or spend very little time outdoors, you may benefit from taking vitamin D year-round.
Pre-conception multivitamins (often marketed as "conception vitamins" or "trying to conceive" supplements) typically contain folic acid and vitamin D along with additional nutrients. They are a convenient way to cover multiple bases, but they are not strictly necessary if you are already taking folic acid and vitamin D separately and eating a balanced diet.
If you do choose a multivitamin, look for one that contains:
Some popular options in the UK include Pregnacare Conception, Seven Seas Trying for a Baby, and supermarket own-brand pre-conception vitamins. There is no evidence that expensive brands are more effective than affordable ones, as long as the key ingredients and doses are the same.
The NHS does not routinely recommend iron supplements before pregnancy unless you are anaemic. However, building up your iron stores before conception is sensible, particularly if you have heavy periods, follow a vegetarian or vegan diet, or have a history of low iron.
Good dietary sources include red meat, beans, lentils, fortified cereals, and dark green vegetables. Vitamin C helps your body absorb iron, so pairing iron-rich foods with citrus fruits or peppers is a useful habit.
DHA (docosahexaenoic acid) is important for your baby's brain and eye development. The best dietary source is oily fish (salmon, mackerel, sardines), and the NHS recommends eating one to two portions per week. If you do not eat fish, an algae-based DHA supplement is a good alternative.
There is no official NHS recommendation for omega-3 supplements before pregnancy, but many healthcare professionals suggest it, especially if your fish intake is low.
Iodine is essential for thyroid function and your baby's brain development. Many people in the UK have suboptimal iodine levels. Good sources include dairy products, fish, and eggs. Some pre-conception vitamins include iodine, which can be helpful if your diet is low in these foods.
The WHO recommends 150mcg of iodine daily for women planning pregnancy. Kelp supplements should be avoided as iodine levels can be unpredictable and excessively high.
Some fertility specialists recommend CoQ10, particularly for those over 35, as it may support egg quality. The evidence is still emerging, with some small studies showing improved outcomes in IVF patients. It is generally considered safe but is not part of NHS recommendations. If you are interested, discuss it with your GP or fertility specialist.
Avoid supplements containing retinol (preformed vitamin A), as high levels can cause birth defects. This includes liver and liver products, which are very high in retinol. Beta-carotene, found in orange and yellow vegetables, is safe.
Many herbal supplements have not been tested for safety during conception or early pregnancy. St John's wort, for example, can interfere with fertility medications and other drugs. Avoid herbal remedies unless specifically advised by a healthcare professional.
More is not always better. Excessive doses of certain vitamins and minerals can be harmful. Stick to recommended doses and choose supplements specifically designed for pre-conception or pregnancy.
Your partner's nutrition matters too. Sperm take about 74 days to develop, so dietary changes made now will affect sperm quality in roughly three months.
Key nutrients for sperm health include:
A balanced diet is the best approach. Male fertility supplements are available but are not a substitute for a healthy lifestyle. Stopping smoking, reducing alcohol, maintaining a healthy weight, and staying active are the most impactful changes.
Your baby's most critical development happens in the very first weeks of pregnancy, often before you even know you are pregnant. The neural tube, which becomes the brain and spinal cord, closes by around week 6. Key organs begin forming from week 5. Having the right nutrient levels in place from the start gives your baby the best chance of healthy development.
The NHS recommends two specific supplements for everyone planning a pregnancy.
Pre-conception multivitamins (often marketed as "conception vitamins" or "trying to conceive" supplements) typically contain folic acid and vitamin D along with additional nutrients. They are a convenient way to cover multiple bases, but they are not strictly necessary if you are already taking folic acid and vitamin D separately and eating a balanced diet.
### Vitamin A (retinol)
Your partner's nutrition matters too. Sperm take about 74 days to develop, so dietary changes made now will affect sperm quality in roughly three months.
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