The nutrients that matter most

4 min read

Folate (folic acid) helps the baby’s spine and brain form in the earliest weeks. Leafy greens, beans, lentils and fortified cereals contain it, and health bodies advise a supplement of 400 micrograms a day around conception and early pregnancy. Some people need a higher dose, so ask your doctor.

Iron needs rise a lot, as your blood volume grows. Red meat, lentils, spinach, tofu and fortified cereals help, and vitamin C from fruit or peppers helps you absorb plant iron. Coffee and tea with meals can reduce absorption, so leave a gap.

Calcium builds the baby’s bones and protects yours: dairy, fortified plant milks, tofu, sardines and kale. Iodine supports brain development and comes from dairy, fish, eggs and iodized salt. Omega-3 (DHA) comes from fish, walnuts and seeds, and choline from eggs and meat.

A prenatal vitamin can fill gaps, but it does not replace food. Choose one without high-dose retinol (vitamin A), and remember that recommendations vary by country, so your doctor or midwife can give the numbers that are right for you.