# Prenatal vitamins: what you actually need

> Folic acid, vitamin D, and what to skip

Category: Pregnancy & postpartum · 4 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/pregnancy-postpartum/prenatal-vitamins

## Quick answer

- 400 micrograms of folic acid daily, from before conception to 12 weeks.
- Some people need a 5mg dose from their GP, so check if that is you.
- 10 micrograms of vitamin D daily from October to March, and all year for some people.
- Avoid vitamin A (retinol) supplements, liver and fish liver oil.

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](https://splash.care/learn/fertility-ttc/early-pregnancy-signs).

**400mcg** Folic acid a day, ideally from 3 months before trying to conceive until 12 weeks of pregnancy

[Folic acid](https://splash.care/learn/glossary/folic-acid) lowers the chance of [Neural tube defects](https://splash.care/learn/glossary/neural-tube) 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

**10mcg** Vitamin D a day, from early October to late March, say the NHS

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

> **Splash says:** if you get certain benefits, you may be able to get free vitamins through Healthy Start. Worth checking! (Scotland has Best Start Foods for food help.)

**Myth:** Eating for two means you need lots of extra vitamins.

**Fact:** A healthy, varied diet plus folic acid and vitamin D covers most people. A pregnancy multivitamin is fine if you like one, as long as it has no vitamin A (retinol). Your iron is checked with blood tests at booking and around 28 weeks, and you will only be advised to take iron if you need it.

### When to see a doctor

Speak to your GP or midwife before you get pregnant if you have diabetes, epilepsy, HIV or another long-term condition, as you may need a higher dose of folic acid or a change of medicine. Do not stop prescribed medicine without advice.

## Sources

1. [NHS: Pregnancy vitamins and supplements](https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/)
2. [NHS: Vitamin D](https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/)
3. [NICE NG201: Antenatal care](https://www.nice.org.uk/guidance/ng201)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).