Tip 1: Keep your vitamins handy

Preparing for pregnancy often begins long before a positive test. One of the most widely recommended steps is ensuring your body has the nutrients it needs to support early development. Even before many people realise they are pregnant, important stages of fetal development have already begun. Because of this, health professionals encourage people who may become pregnant to start thinking about nutrition and supplementation early.

Vitamins and minerals play a key role during the pre-conception period and throughout pregnancy. While a healthy balanced diet remains the foundation of good health, supplements help ensure that essential nutrients are available at levels known to support pregnancy and early development.

Why vitamins matter before and during pregnancy

During the earliest weeks of pregnancy, the embryo develops rapidly. Certain nutrients are particularly important at this stage because they support processes such as cell division and the formation of the neural tube, which later develops into the baby’s brain and spinal cord.

For this reason, healthcare professionals advise people who are trying to conceive to begin taking specific supplements in advance rather than waiting until pregnancy is confirmed.

According to guidance from the NHS, women who are trying to conceive are generally advised to take a daily supplement containing 400 micrograms of folic acid.* This recommendation applies from before conception until at least the twelfth week of pregnancy. Folic acid has been shown to reduce the risk of neural tube defects such as spina bifida when taken at the correct dose during early pregnancy.

Because neural tube development occurs very early in pregnancy, often before someone knows they are pregnant, starting supplementation early helps ensure the body already has adequate levels available.

When higher doses of folic acid are recommended

While 400 micrograms per day is suitable for most people, some individuals are advised to take a higher dose. In these situations, a doctor may prescribe 5 milligrams of folic acid* daily, which is significantly stronger than over-the-counter supplements.

Higher-dose folic acid may be recommended if someone:

• has a body mass index (BMI) of 30 or above
• has diabetes
• is taking certain medications such as some anti-epileptic drugs
• has had a previous pregnancy affected by a neural tube defect
• has a family history of neural tube defects

In these circumstances a GP will normally prescribe the higher-dose supplement before conception or as early as possible in pregnancy.

These recommendations are part of routine pre-pregnancy guidance designed to reduce known risks and support healthy fetal development.

Maintaining a healthy weight before conception

Vitamins are only one part of preparing for pregnancy. Healthcare professionals also highlight the importance of maintaining a healthy body weight before conception.

Research shows that both underweight and obesity can influence fertility and pregnancy outcomes. Being overweight, particularly with a BMI over 30 is associated with increased risks during pregnancy including gestational diabetes, high blood pressure and complications during birth.

The NHS advises people planning a pregnancy to aim for a healthy weight before conception as this can support fertility and reduce certain pregnancy risks. Even modest weight changes achieved through balanced diet and regular physical activity can make a positive difference.

Maintaining a healthy weight also helps the body regulate hormones involved in ovulation and reproductive health.

Other important nutrients during pregnancy

While folic acid is the most widely discussed supplement, other nutrients also support pregnancy health.

The NHS recommends considering vitamin D supplementation, particularly during autumn and winter months when sunlight exposure is lower in the UK. Vitamin D supports bone health and immune function for both parent and baby.

Many prenatal vitamins also include nutrients such as:

• iodine, which supports thyroid function
• iron, which helps maintain healthy red blood cells
• vitamin B12, important for neurological development

A balanced diet containing fruit, vegetables, whole grains, dairy or dairy alternatives and protein sources remains essential, but supplements help fill nutritional gaps when appetite or diet varies.

Healthcare professionals generally advise avoiding supplements that contain vitamin A in high doses, as excessive amounts may be harmful during pregnancy.

Making vitamins part of your daily routine

Taking supplements consistently can be easier when they are built into everyday routines. Some people choose to keep vitamins next to a toothbrush or kettle so they are taken at the same time each day.

Simple habits can make a difference:

• taking supplements at a regular time
• keeping them somewhere visible
• pairing them with an existing daily routine

Consistency is important because nutrient levels build gradually in the body.

A practical step towards supporting pregnancy health

Preparing for pregnancy does not require complicated changes. Often, the most effective steps are straightforward ones that support overall health. Starting the right supplements early, maintaining a balanced diet and aiming for a healthy weight can help create the best possible environment for early development.

For anyone planning a pregnancy or thinking about trying to conceive, discussing supplements with a GP or pharmacist can provide reassurance that the right approach is being taken.

Small, consistent steps such as keeping your vitamins nearby and taking them daily can play a meaningful role in supporting both fertility and early pregnancy health.