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Pregnancy Nutrition: Top Supplements for a Healthy Journey

Written byNikhil Ambatkar

Last updated on : 16 Oct, 2023

Read time : 14 min

Ensuring the mother and the baby’s health and well-being during pregnancy is crucial. Many women consider taking tablets for pregnancy to ensure they’re getting all the necessary nutrients for a healthy journey. Taking tablets for pregnancy, such as prenatal tabs, is a common practice to ensure proper nutrition during pregnancy. Prenatal tablets and supplements provide essential nutrients for your baby’s development and overall health.

Prenatal care often includes discussing suitable tablets for pregnancy to support the baby’s development and the mother’s well-being. In this blog, we’ll cover everything you need to know about tablets and supplements for pregnancy. From essential nutrients required during each trimester to potential benefits and risks, we’ll empower you to make informed decisions.

Always consult a doctor before starting any new supplements during pregnancy. Let’s embark on this journey together for a happy and healthy pregnancy.

Also read: Things to Keep in Mind while Pregnant

Nutritional needs during pregnancy

Your nutritional needs increases to support the development of your growing baby. Essential nutrients include folic acid, which helps prevent birth defects; iron for a healthy blood supply; calcium for bone development; and omega-3 fatty acids for brain and eye development. 

Protein is essential for tissue growth, while vitamin D supports bone health. Fruits, vegetables, whole grains, lean proteins, and dairy products are excellent sources of these nutrients. 

A balanced diet with prenatal supplements can ensure you and your baby get the vital nourishment needed for a healthy pregnancy and beyond. 

Essential supplements for pregnant women

During pregnancy, support the mother’s health and the developing baby’s growth. Some supplements that play a crucial role during pregnancy include:

1) Folic acid

Ensuring that you consume sufficient folic acid is crucial during the initial stages of pregnancy, as it can prevent birth defects in the developing baby’s spinal cord and brain. Taking the recommended amount of folic acid before and during pregnancy can considerably reduce the risk of defects.

It is important to note that most prenatal vitamins include the suggested daily intake of folic acid. Still, taking it before conception is recommended to ensure optimal protection.

2) Amino acid

Amino acids for pregnancy are the building blocks of proteins, essential for the mother’s and baby’s growth and development. These molecules are vital in various processes, such as tissue repair, hormone production, and immune system support. 

During pregnancy, specific amino acids, like arginine, help with blood vessel dilation, essential for blood flow to the placenta. A balanced and varied diet helps provide the array of amino acids needed for optimal pregnancy outcomes.

3) Iron

Iron is essential for producing extra blood to supply oxygen to the growing baby and the placenta. Pregnant women need more iron to meet the demands of both the mother and the baby. Iron deficiency in pregnancy can lead to anaemia, which may cause fatigue, weakness, and other health issues. 

Supplements containing iron taken during pregnancy aid in preventing and addressing anemia, ensuring adequate oxygen delivery to the baby and promoting the mother’s overall well-being.

4) Calcium

Calcium plays a vital role in the development of the baby’s bones and teeth. In cases of inadequate intake, the baby may draw calcium from the mother’s bones, potentially resulting in bone health issues for the mother.

Maintaining a calcium-rich diet or using supplements during pregnancy is essential for the proper development of the baby’s bones and the preservation of the mother’s bone health. Additionally, taking calcium tablets during pregnancy plays a crucial role in supporting the growth of the developing baby.

5) Vitamin D

Vitamin D works parallelly with calcium as it helps the body use calcium effectively. It supports bone development and the baby’s immune system. Sunlight is a crude source of vitamin D. Women may also need more vitamin D for pregnancy in the form of supplements to meet their needs, especially in areas with limited sun exposure.

6) Vitamin E

Vitamin E in pregnancy plays a significant role in supporting both the mother’s and the baby’s health. 

This fat-soluble vitamin is renowned for its antioxidant properties, safeguarding cells from harm and promoting overall well-being. In pregnancy, vitamin E plays a role in the development of the baby’s nervous system and boosts the mother’s immune function.

7) Omega-3 fatty acids

Omega-3 fatty acids, specifically DHA (docosahexaenoic acid), are critical for developing the baby’s brain and eyes. These fatty acids serve as essential foundational components for the brain’s neurons and contribute to overall health. Eating foods with omega-3 fatty acids, like fatty fish or fish oil supplements, ensures the baby receives adequate DHA for optimal brain development.

8) Iodine

Iodine is essential for proper thyroid function, crucial for the baby’s brain development and overall growth. Adequate iodine intake is necessary during pregnancy to prevent iodine deficiency and its potential adverse effects on the baby’s cognitive development.

9) Zinc 

Zinc in pregnancy plays a crucial role in the development of a baby. It supports various physiological processes and contributes to the overall well-being of both the mother and the developing baby. Adequate zinc intake is essential for proper immune function, cell growth, and DNA synthesis. It also helps heal wounds and maintain a healthy sense of taste and smell.

Benefits of taking supplements during pregnancy

Properly chosen supplements in pregnancy, such as prenatal tabs, can significantly support the overall well-being of both the expectant mother and the developing baby. Some of the vital benefits of taking supplements are as follows: 

Ensure adequate nutrient intake

Pregnancy is a time of increased nutrient demand to support the growing baby’s development and meet the needs of the mother’s health. Taking prenatal supplements helps bridge the nutritional gaps and ensures that both the baby and the mother receive essential vitamins and minerals necessary for optimal health.

Prenatal vitamins are specifically formulated to contain critical nutrients like folic acid, iron, calcium, and others crucial for a healthy pregnancy.

Support foetal development

Prenatal supplements support the baby’s growth and development during pregnancy. Nutrients like folic acid aid in the early development of the baby’s neural tube, which eventually becomes the brain and spinal cord. 

Iron facilitates the production of red blood cells, ensuring oxygen supply to the baby, while calcium aids in the formation of the baby’s bones and teeth. Omega-3 fatty acids like DHA contribute to the baby’s brain and eye development. Proper supplementation ensures that the baby receives the essential elements for healthy growth.

Boost maternal health

Pregnancy can significantly stress a woman’s body, and maternal health is paramount. Prenatal supplements can help prevent nutrient deficiencies and related health issues like anaemia, which can cause fatigue and weakness. Adequate nutrient intake supports the mother’s immune system and overall well-being, ensuring she stays healthy throughout the pregnancy.

Choosing the right supplements during pregnancy

Selecting the appropriate supplements during pregnancy is crucial to safeguard the health of both the mother and the developing baby. Here are essential aspects to consider when choosing prenatal supplements:

  • Look for complete formulas: Opt for prenatal supplements that offer a complete blend of essential nutrients, including folic acid, iron, calcium, vitamin D, omega-3 fatty acids, and iodine. A well-rounded formula will help cover many nutrient requirements during pregnancy.
  • Choose reputable brands: Select supplements from reputable brands or companies that adhere to quality standards and undergo rigorous testing for purity and safety. Reading reviews and seeking recommendations from healthcare providers can help identify reliable options.
  • Consider additional needs: In some cases, pregnant women may have specific nutrient needs or require additional supplements based on their health conditions. Considering supplements when pregnant is recommended to bridge potential nutritional gaps and ensure optimal health during this critical time. For example, Vitamins for pregnant women, like folic acid and iron, are vital for foetal development and prevent birth defects and anaemia. Personalised recommendations from healthcare providers can help address these unique needs.

Supplements to avoid during pregnancy

It’s crucial to consult with a doctor before taking any supplements, as some may pose potential risks. Here are supplements to avoid during pregnancy:

  • High-dose vitamin A: Excessive vitamin A intake, can lead to birth defects. Avoid supplements containing high doses of vitamin A, and opt for beta-carotene sources of vitamin A instead.
  • Weight loss supplements: Weight loss supplements often contain stimulants and other compounds that may be unsafe during pregnancy. Focus on a balanced diet and moderate exercise to manage weight during this time.
  • Excessively high doses: Mega doses of specific vitamins and minerals, such as vitamin C, can be harmful during pregnancy. Stick to recommended daily allowances and avoid excessive supplementation.
  • Non-FDA-approved supplements: Avoid supplements not regulated by reputable agencies, as their safety and effectiveness may not be verified.

Foods vs Supplements

When meeting nutritional needs during pregnancy, there’s often a question of whether to rely on foods or supplements. While both have their merits, it’s generally recommended to prioritise nutrient-rich foods as the primary source of essential vitamins and minerals. Here’s a comparison of foods versus supplements during pregnancy:

Nutrient diversity: Whole foods provide a wide range of nutrients, including vitamins, minerals, fibre, and antioxidants that synergise for optimal health.
Fibre and satiety: Whole foods contain dietary fibre, promoting digestive health and helping to control blood sugar levels and appetite.
Natural form: Nutrients in foods are often natural, making them more easily absorbed and utilised by the body.
Positive eating habits: Consuming nutrient-rich foods encourages healthy eating habits, promoting a balanced and varied diet.
Targeted nutrient intake: Supplements can help fill specific nutrient gaps, especially if certain nutrients are lacking in the diet.
Convenience: Supplements provide a concentrated dose of nutrients in a convenient form, which can be helpful if dietary restrictions or preferences limit nutrient intake.
Specific needs: Some pregnant women may have specific medical conditions or dietary restrictions requiring certain supplements, such as folic acid, to prevent defects.
Medical guidance: Supplements should be taken under the guidance of a doctor to ensure proper dosing and avoid potential interactions.

Tips for safe supplement consumption

  • Consult a doctor: Before taking any supplements to your routine, consult your healthcare provider, especially during pregnancy. They can recommend the right supplements based on your needs and health status.
  • Stick to recommended dosages: Follow the recommended dosage instructions provided by your doctor. Avoid exceeding the recommended dose, as excessive intake can be harmful.
  • Avoid overlapping nutrients: Avoid taking multiple supplements containing the same nutrients. The interaction of vitamins and minerals can disrupt their absorption and cause imbalances in the body.
  • Monitor for side effects: Consider how your body responds to supplements. If you experience any adverse reactions, such as nausea, digestive issues, or allergic reactions, discontinue use and consult your doctor.

Other important lifestyle factors

Other essential lifestyle factors for safe supplement use during pregnancy include: 

  • Hydration: Stay adequately hydrated, as proper hydration supports nutrient absorption and helps maintain overall health.
  • Physical activity: Engage in regular, moderate exercise as your healthcare provider approves. Exercise supports circulation, digestion, and overall well-being.
  • Stress management: Practise stress-reduction techniques such as meditation, deep breathing exercises, and yoga. Chronic stress can affect nutrient absorption and overall health.
  • Adequate sleep: Prioritise getting enough sleep each night. Sleep supports your body’s natural processes, including nutrient utilisation and cellular repair.
  • Avoid smoking and alcohol: Smoking and alcohol can interfere with nutrient absorption and foetal development.
  • Sun exposure: Get moderate sunlight for natural vitamin D synthesis, or consult your healthcare provider about safe vitamin D supplementation.
  • Reduce environmental toxins: Minimise exposure to toxins such as pesticides, heavy metals, and harmful chemicals that can affect overall health.


In the pregnancy journey, ensuring optimal nutrition and well-being remains of utmost importance. Including supplements in pregnancy, like prenatal tabs, can help bridge nutritional gaps and promote a healthy pregnancy.

However, it’s crucial to approach supplement use with knowledge and caution. Healthcare professionals often recommend specific tablets for pregnancy tailored to the individual’s nutritional needs during this critical period. Remember, a balanced diet rich in whole foods is the foundation of a healthy pregnancy. 

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Frequently asked questions

Is it safe to take natural supplements while pregnant?

Indeed, taking natural supplements during pregnancy can be safe, but it’s crucial to consult your doctor before introducing any supplement to your regimen.

What are three supplements that are very important during pregnancy?

Three vital supplements during pregnancy include folic acid, iron, and calcium.

Which foods have folic acid naturally?

Foods with folic acid include leafy greens, citrus fruits, and legumes.

Which vitamins affect pregnancy?

Vitamins like folic acid, iron, calcium, and vitamin D significantly impact pregnancy and foetal development.

Is vitamin C okay for pregnancy?

Vitamin C is generally considered safe during pregnancy and supports immune health.

Can I take vitamin B12 while pregnant?

Taking vitamin B12 is generally safe during pregnancy, but it’s wise to consult your doctor for personalised advice.

Can I take folic acid without consulting a doctor?

While folic acid is generally considered safe and often recommended for pregnant women, it’s still advisable to consult with a healthcare professional before starting any new supplement, especially during pregnancy. Your doctor can provide personalised guidance based on your specific health needs and circumstances.

What happens if you don’t take folic acid during pregnancy?

Not taking adequate folic acid during pregnancy can increase the risk of birth defects.

When should I start taking multivitamins in pregnancy?

It’s recommended to start taking prenatal multivitamins before conception or as soon as you find out you’re pregnant.

Can I take a multivitamin and folic acid together?

Taking a prenatal multivitamin and folic acid together is often recommended, but consult your doctor for personalised guidance.

What supplements are not safe during pregnancy?

Supplements not safe during pregnancy include high doses of vitamin A, excessive vitamin E, and certain herbal supplements lacking safety data. Consulting a healthcare provider before taking any new supplement is important for maternal and foetal well-being.

Can vitamins affect the foetus?

Vitamins and minerals are necessary for foetal development, so getting proper guidance on their consumption is essential.

Why is iron contraindicated in the first trimester?

Iron supplements are frequently avoided in the first trimester due to their potential to cause nausea, constipation, and other gastrointestinal discomforts that are already common during early pregnancy. Nonetheless, some women might still require iron supplementation, especially if they have anaemia deficiency.

When to start taking vitamin D during pregnancy?

It’s generally recommended to take vitamin D supplements during pregnancy if your levels are low. Vitamin D is critical for calcium absorption, bone health, and immune function.  Consult your doctor to assess your vitamin D levels and determine if supplementation is needed.


The content provided within this article has been thoroughly verified for accuracy. However, it is advised to consult a doctor before utilising any medication or dietary supplements mentioned herein.


  • Brown B, Wright C. Safety and efficacy of supplements in pregnancy. Nutrition reviews. 2020 Oct;78(10):813-26. [Cited on: 2023 August 7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7558284/ 
  • Oh C, Keats EC, Bhutta ZA. Vitamin and mineral supplementation during pregnancy on maternal, birth, child health and development outcomes in low-and middle-income countries: a systematic review and meta-analysis. Nutrients. 2020 Feb 14;12(2):491. [Cited on: 2023 August 7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071347/ 
  • Xiang C, Luo J, Yang G, Sun M, Liu H, Yang Q, Ouyang Y, Xi Y, Yong C, Khan MJ, Lin Q. Dietary supplement use during pregnancy: Perceptions versus reality. International Journal of Environmental Research and Public Health. 2022 Mar 29;19(7):4063. [Cited on: 2023 August 7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998507/
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