Although it may be easy for many couples, the truth is that getting pregnant is often a medium‑term process. To be truly ready, the body usually needs around three months of preparation in advance to be in optimal condition for conception, especially when trying for the first time. This is why, beyond age and physical condition, taking prenatal vitamins plays an important role in preparing the body for pregnancy.
But do all prenatal vitamins and supplements work the same way? The short answer is no. For this reason, in this article, our obstetrics experts provide a clear and practical list of the vitamins and supplements you should consider taking when planning a pregnancy. Take note.
Contents
What are prenatal vitamins?
Prenatal vitamins are specialised prenatal supplements formulated to provide key vitamins and minerals needed before conception and throughout pregnancy. They typically contain folic acid, iron, iodine, vitamin D and omega-3s in doses tailored to pregnancy needs, often within a single prenatal multivitamin.
When to start taking prenatal vitamins
Most healthcare professionals recommend starting prenatal vitamins at least one to three months before trying to conceive. This timing helps build nutrient stores, especially folate, which is critical in the earliest weeks of pregnancy, often before a pregnancy is confirmed.
Do prenatal vitamins boost the immune system?
Prenatal vitamins are not immune boosters per se, but they can support normal immune function by correcting deficiencies in nutrients such as vitamin D, zinc and iron. Adequate intake helps the immune system work efficiently, though they should not replace a balanced diet or medical treatment.
What supplements should I take to get pregnant? Prenatal vitamins list
When trying to conceive, certain mineral supplements and vitamins are commonly recommended. Below is a clear, practical overview of each, including purpose, cautions and how to take them.
Folic acid
This nutrient is essential for early fetal development, as it supports neural tube formation and helps reduce the risk of congenital defects. A daily dose of around 400 mcg is usually recommended, although higher doses (500 mcg) are often prescribed for women with risk profiles such as type 1 diabetes.
This prenatal supplement is recommended to be taken 3 months before conception and until the 12th week of pregnancy (last week of the first trimester).
CoQ10
This compound plays a key role in cellular energy production and may help support egg quality during the preconception phase. It is usually taken in doses of 100–300 mg per day and is generally well tolerated. Most specialists recommend stopping supplementation once pregnancy is confirmed, unless otherwise advised.
Vitamin C
Known for its antioxidant properties, this vitamin supports immune function and improves iron absorption. Supplementation typically ranges from 75 to 500 mg daily, although excessive intake may cause digestive discomfort in some people.
Vitamin D
This vitamin is crucial for bone health, hormone regulation and immune support. Many adults have insufficient levels, so daily supplementation of 400–1,000 IU is often recommended depending on individual needs and blood levels.
Omega-3 supplements
These essential fatty acids, particularly DHA, play an important role in fetal brain and eye development. A daily intake of 200–300 mg of DHA is commonly recommended, using mercury-free fish oil or algae-based sources.
Vitamins and supplements to avoid or limit during the prenatal period
Not all supplements are suitable during the prenatal stage. Some vitamins and minerals may be harmful if taken in excess, while others should only be used under medical supervision.
Cod liver oil
Often used as a source of omega-3 fatty acids and vitamin D, this supplement can support fetal brain development. However, it may contain high levels of vitamin A, which can be harmful during pregnancy. Only pregnancy-safe formulations should be used, and always under professional guidance.
Iron
This mineral is essential for oxygen transport in the blood and helps prevent anaemia during pregnancy. While many prenatal vitamins include iron, additional supplementation should only be taken if a deficiency is confirmed, as excess iron may cause gastrointestinal side effects.
Magnesium tablets
This mineral contributes to muscle relaxation, nervous system function and sleep quality. Typical doses range from 200 to 400 mg per day. Higher doses may cause diarrhoea or stomach discomfort.
Electrolyte tablets
These supplements help maintain hydration and support nerve and muscle function. They may be useful during periods of nausea or vomiting during pregnancy (not prenatal stage).
Zinc tablets
This trace mineral supports hormone balance, immune health and reproductive function. Daily intake of 8–15 mg is usually sufficient, while excessive amounts may interfere with copper absorption.
Prenatal vitamins when not pregnant: Do they have any effects?
Taking prenatal vitamins when not pregnant may help correct nutrient deficiencies, improve hair and nail strength, and support general wellbeing. However, they often contain higher levels of iron and folic acid than standard multivitamins and minerals, which may be unnecessary or cause side effects in some people.
For those not trying to conceive, a standard multivitamin may be more appropriate. Long-term use of prenatal supplements should be discussed with a healthcare professional to avoid excessive intake.
Do men need to take prenatal vitamins?
Although prenatal vitamins are primarily formulated for women, men may also benefit from certain prenatal supplements when trying to conceive. Nutrients such as zinc, selenium, omega‑3 fatty acids, vitamin D and CoQ10 support sperm quality, motility and overall reproductive health.
However, men do not usually need a full prenatal multivitamin containing high levels of iron or folic acid. In most cases, targeted mineral supplements or fertility‑focused multivitamins are more appropriate. As with women, supplementation should ideally be guided by a healthcare professional.
Best prenatal vitamins to get pregnant, by experts
The best prenatal vitamins are those that match your individual needs, diet and medical history. Look for products that include folic acid (or methylfolate), iodine, vitamin D, iron (if needed) and DHA. High-quality prenatal vitamins for pregnancy are often available as once-daily capsules and should meet recognised regulatory standards.
Some widely used and trusted prenatal multivitamin brands include:
- Elevit: one of the most commonly recommended prenatal multivitamins in the UK and Australia, containing folic acid, iodine, iron and essential minerals.
- Pregnacare (Vitabiotics): offers different formulations for preconception, pregnancy and breastfeeding, with balanced multivitamins and minerals.
- Kin Fertility – The Prenatal: designed for preconception and early pregnancy, with bioavailable nutrients and DHA.
- Nature Made Prenatal Multi + DHA: a well-known option providing key vitamins alongside omega-3 fatty acids.
- Garden of Life Prenatal once daily: a food-based prenatal supplement suitable for those who prefer whole‑food sourced ingredients.
When choosing a product, always check whether additional supplements (such as extra iron or omega‑3) are necessary, and consult a healthcare professional if you have specific medical conditions or dietary restrictions.
Choosing prenatal vitamins with confidence
Choosing the right prenatal vitamins is an important step when planning a pregnancy. Understanding what each nutrient does, and how much you actually need, helps you make informed, confident decisions that support both fertility and long-term health.
In summary, prenatal supplements can be highly beneficial when used correctly and at the right time. Combining evidence-based supplementation with a balanced diet and professional guidance offers the best foundation for a healthy pregnancy.
