Prenatal vitamins: what you actually need

You do not need an expensive cabinet of pills. The NHS recommends just two supplements for most people who are trying for a baby or are pregnant.

Folic acid lowers the chance of neural tube defects problems like spina bifida, and may also help prevent some other conditions. It is hard to get enough from food alone. If you did not take it before getting pregnant, start as soon as you find out. Taking it for longer than 12 weeks will not harm your baby.

When a higher dose is advised

A higher 5mg dose, prescribed by a GP, is advised if you are planning a pregnancy or are under 12 weeks pregnant and:

• you or the baby’s other parent has a neural tube problem, or a relative with one
• you have had a pregnancy affected by a neural tube problem before
• you have diabetes
• you have a blood condition such as sickle cell or thalassaemia
• you take medicine for epilepsy or HIV

Your skin makes vitamin D from summer sunlight, but not in winter. The NHS advises taking 10 micrograms every day all year if you cover most of your skin outside or spend a lot of time indoors, and says to consider all-year use if you have black or brown skin, as it makes less vitamin D from sun. A midwife or GP can advise.

What to avoid

• Supplements containing vitamin A (retinol), as too much can harm a baby’s development
• Cod liver oil and other fish liver oil supplements
• More than 100 micrograms of vitamin D a day
• Liver and liver products, which are very high in vitamin A