Supplements of other nutrients are recommended in some circumstances. These include:
- Vitamin B12 – especially for vegans
- Calcium – especially if you consume little or no milk / milk products
- Iron – if indicated by monitoring of iron status
However it's always best to talk to your health care professional.
Key nutrients during pregnancy
Certain nutrients play particularly important roles in your baby’s development during pregnancy. To find out more about each one, simply click on the nutrients you are interested in:
Vitamins and other nutrients you need during pregnancy:
Vitamins to limit during pregnancy:
Folic Acid
Folic acid helps reduce the risk of birth defects such as spina bifida. The most important time to take it is a few months before you conceive and during the first trimester (12 weeks). During this period, it’s important that you are eating a healthy balanced diet as well as taking a folic acid supplement. You can also include folic acid-rich foods such as green vegetables (e.g. broccoli, cabbage, beans and asparagus), citrus fruit, wholegrain breads and legumes in your diet. Folate is easily destroyed during cooking. Raw or lightly cooked fruits and vegetables are better than well cooked.
Iron and Vitamin C
Iron is one of the key nutrients you need throughout pregnancy. At least 2-3 times more iron than usual is needed when you are pregnant. It’s important for carrying extra oxygen around in your red blood cells and your baby needs it for the developing brain.
If your iron intake is very low now, your baby may be fine, but you’ll run the risk of becoming anaemic, which will leave you feeling tired, washed-out and generally unwell. Your health care professional or doctor may recommend an iron supplement. Foods rich in haem iron (easily absorbed) are red meats, liver, kidney, pork, chicken and fish. Foods rich in non-haem iron (poorly absorbed), are eggs, green leafy vegetables, wholegrain cereals, dried beans, peas and lentils.
Eating foods rich in Vitamin C as part of your meal will help improve the absorption of non-haem iron.
Omega 3 and Omega 6 (Long Chain Polyunsaturated fats or LCP’s)
During pregnancy, just as some minerals and vitamins are essential, certain omega 3 and omega 6 fats are vital for you and your baby. They are especially important for the baby’s developing brain and eyes.
Oily fish like sardines, mackerel and salmon are all rich sources of omega 3 fats. Alternative sources of omega 3 are soya bean, canola, flaxseed and walnut oils.
Your baby needs calcium to build healthy bones and teeth. From as early as the 6th week of pregnancy your baby’s teeth and bones are being formed. Dairy products are the richest sources of calcium.
Vitamin A
Foods such as liver are good sources of iron but they can also contain very high concentrations of Vitamin A which can harm your baby if consumed in high amounts. No more than 100 grams of liver should be eaten once a week during pregnancy. The liver should be well cooked, served hot and eaten immediately.
Supplements containing Vitamin A are not recommended during pregnancy unless under medical supervision.
Mercury
All fish contain some methyl-mercury but it is concentrated in fish at the top of the food chain (e.g. larger, longer-living fish, such as shark and swordfish). Generally most fish we eat have very low mercury levels.
Although it is really important to eat fish during pregnancy (fish is rich in protein and minerals, low in saturated fat and contains omega 3) you need to be careful about which fish you choose, as some fish may contain mercury levels that may harm an unborn baby.
More information on mercury levels in different fish types visit: FSANZ Mercury in Fish