Pregnancy vitamins: which ones, when and how to choose
Updated on 7 November 2026
Folate, iodine, iron, vitamin D, DHA: WHO and EFSA reference values and label reading. This guide does not replace a healthcare professional's advice.
Quick answer
During pregnancy, EFSA's reference values are higher for folate, iodine, vitamin B12 and DHA, and the WHO recommends a daily iron and folic acid supplement as part of antenatal care; the choice of a product is made with your doctor or midwife, who takes your diet and, if needed, a blood test into account. Do not combine two pregnancy formulas without advice: the same nutrients often appear in each.
First of all: talk to your doctor or midwife
This guide sets out official reference points; it does not replace a consultation. Every pregnancy is different: diet, medical history, current treatments and test results all change what is right for you. A food supplement is no substitute for a varied diet: EU rules even require the label to say so (source 14).
Your doctor or midwife may order a blood test, for example for iron or vitamin D, and decide whether a supplement is useful, in what form and for how long. We quote official recommendations and the health claims authorised in the European Union; we never tell you how much to take.
The nutrients that matter during pregnancy
For several nutrients, the official reference values change during pregnancy. The table sets out the values of EFSA (the European Food Safety Authority) and the WHO recommendations (sources 4 to 6, 9 and 10), together with the health claims authorised in the European Union, quoted word for word from their official English version (sources 1 and 2).
According to the WHO, pregnant women need additional iron and folic acid to meet their own needs and those of the developing fetus (source 9). For vitamin D, the WHO does not recommend supplementation for all pregnant women (source 10): this is something to look at case by case with your healthcare professional. Your diet, for example a vegetarian or vegan one, is part of what they take into account.
For DHA, the EU text requires pregnant and breastfeeding women to be informed that “the beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake for omega-3 fatty acids for adults, i.e. 250 mg DHA and EPA” (source 2). Your healthcare professional will tell you whether this applies to you and in what form.
| Nutrient | Official reference for pregnancy | Authorised EU claim |
|---|---|---|
| Folate (folic acid) | EFSA: adequate intake of 600 µg dietary folate equivalents a day (330 µg for adults). WHO: 400 µg of folic acid a day, with iron, as part of antenatal care. | “Folate contributes to maternal tissue growth during pregnancy” |
| Iodine | EFSA: adequate intake of 200 µg a day (150 µg for adults), taking into account the mother's increased thyroid hormone production and the iodine taken up by the fetus, placenta and amniotic fluid. | “Iodine contributes to the normal production of thyroid hormones and normal thyroid function” |
| Iron | EFSA: 16 mg a day, the same value as for non-pregnant women before the menopause. WHO: as part of antenatal care, a daily supplement combining 30 to 60 mg of elemental iron and 400 µg of folic acid. | “Iron contributes to normal formation of red blood cells and haemoglobin” |
| Vitamin D | EFSA: adequate intake of 15 µg a day, as for other adults (a value set assuming minimal production by the skin). WHO (2020): oral vitamin D supplementation is not recommended for all pregnant women. | “Vitamin D contributes to the maintenance of normal bones” |
| DHA (omega-3) | EFSA: 100 to 200 mg of DHA a day on top of the 250 mg of EPA and DHA set for adults. | “Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants.” and “Docosahexaenoic acid (DHA) maternal intake contributes to the normal development of the eye of the foetus and breastfed infants.” |
| Vitamin B12 | EFSA: adequate intake of 4.5 µg a day (4 µg for adults), taking into account the build-up of vitamin B12 in fetal tissues. | “Vitamin B12 contributes to normal red blood cell formation” |
Reading the label of a German pregnancy formula
A pregnancy formula usually combines several nutrients: folate, iodine, iron, vitamin D, sometimes DHA in a separate capsule. Check the unit first, which EU rules set for each nutrient: for example folate, iodine and vitamin D in micrograms (µg), iron in milligrams (mg) (source 14). 1 mg equals 1,000 µg; mixing them up changes the amount by a factor of 1,000. Vitamin D is sometimes given in international units: 1 µg equals 40 IU (source 7).
The nutrition table also shows the percentage of the NRV (nutrient reference values). These are values for adults, set by Regulation (EU) No 1169/2011 (source 13): they are not specific to pregnancy, so compare them with the reference points above together with your healthcare professional. Also check the form of folate (folic acid or methylfolate), the daily dose and how many capsules or tablets make it up. For iron, the WHO reference is expressed as elemental iron: according to the WHO, 60 mg of elemental iron is equivalent to 300 mg of ferrous sulfate heptahydrate, 180 mg of ferrous fumarate or 500 mg of ferrous gluconate (source 9).
Products on the site are bought in Germany and keep their German label: the table below translates the most common words. Aisles: pregnancy and breastfeeding vitamins, folic acid, iron, vitamin D, omega-3, vitamin B12. Planning a baby: fertility and trying to conceive. To read a German dosage in general: our guide to German supplements.
| On the box (German) | In English |
|---|---|
| Schwangerschaft | pregnancy |
| Stillzeit | breastfeeding |
| Kinderwunsch | trying to conceive |
| Nahrungsergänzungsmittel | food supplement |
| Folsäure | folic acid |
| Folat, Methylfolat | folate, methylfolate |
| Jod | iodine |
| Eisen | iron |
| Retinol | retinol (vitamin A) |
| pro Tagesdosis | per daily dose |
| NRV (Nährstoffbezugswert) | % of the nutrient reference value (NRV) |
| Kapsel, Tablette | capsule, tablet |
Do not combine two formulas
If you already take a pregnancy formula and are offered a second one, compare both labels with your healthcare professional. Folate, iron, iodine and vitamin D often appear in both: adding them up increases the amounts without you noticing. The same applies if you add standard multivitamins.
EFSA and its predecessor, the Scientific Committee on Food, have set tolerable upper intake levels: the maximum daily intake over time that is not expected to pose a health risk (source 7). For pregnant women, they include 1,000 µg for added folate (folic acid and methylfolates from supplements and fortified foods, not counting folate naturally present in food), 600 µg for iodine, 100 µg for vitamin D and 3,000 µg RE for preformed vitamin A (retinol). These are not targets but ceilings.
If a healthcare professional has prescribed a product for you (iron, vitamin D, DHA…), tell them everything you already take, supplements included.
Vitamin A (retinol) and herbs: be careful
Preformed vitamin A (retinol and retinyl esters) needs particular care: to set its upper level, EFSA chose the risk of birth defects in the unborn child (teratogenicity) as the critical effect. This limit, 3,000 µg RE a day, also applies to pregnant women, and EFSA advises women who are planning a pregnancy or are pregnant not to eat liver products (source 8).
The WHO only recommends vitamin A supplementation for pregnant women in areas where vitamin A deficiency is a severe public health problem (source 11). So read the label: a multivitamin that is not designed for pregnancy may contain retinol, a form of vitamin A permitted in food supplements (source 14).
Herbs are not neutral. One example is chasteberry (Vitex agnus-castus). The European Medicines Agency (EMA) monograph states that there is no indication for use during pregnancy, that use is not recommended during pregnancy and that it is not recommended during breastfeeding either (source 12). On this site we attribute no health effect to herbs: always ask for advice before taking one.
In practice
Write down what you already take, bring the boxes to your appointment and ask your doctor, midwife or pharmacist: they are the ones who decide with you what suits you. Unsure about a German label? The translation table above helps you read it, and the professional has the final say.
Sources
Sources consulted on 7 November 2026. Claims are quoted from their official English version (EUR-Lex); the EFSA, WHO and EMA documents are in English.
1. European Commission — Regulation (EU) No 432/2012 establishing a list of permitted health claims, consolidated version of 20 August 2025 (https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:02012R0432-20250820)
2. European Commission — Regulation (EU) No 440/2011 on health claims referring to children's development and health, 2011 (https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32011R0440)
3. European Commission — Regulation (EU) No 1135/2014 on a folic acid health claim referring to the reduction of disease risk, 2014 (https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32014R1135)
4. EFSA — Summary of Dietary Reference Values, version 4, 2017 (https://www.efsa.europa.eu/sites/default/files/assets/DRV_Summary_tables_jan_17.pdf)
5. EFSA — Scientific Opinion on Dietary Reference Values for iodine, 2014 (https://doi.org/10.2903/j.efsa.2014.3660)
6. EFSA — Scientific Opinion on Dietary Reference Values for cobalamin (vitamin B12), 2015 (https://doi.org/10.2903/j.efsa.2015.4150)
7. EFSA — Overview on Tolerable Upper Intake Levels, version 11, 2025 (https://www.efsa.europa.eu/sites/default/files/assets/UL_Summary_tables.pdf)
8. EFSA — Scientific opinion on the tolerable upper intake level for preformed vitamin A and β-carotene, 2024 (https://doi.org/10.2903/j.efsa.2024.8814)
9. WHO — Daily iron and folic acid supplementation during pregnancy, eLENA library, updated 2024, recommendation from the 2016 antenatal care guidelines (https://www.who.int/tools/elena/interventions/daily-iron-pregnancy)
10. WHO — Vitamin D supplementation during pregnancy, eLENA library, 2023 (https://www.who.int/tools/elena/interventions/vitamind-supp-pregnancy), based on Nutritional interventions update: vitamin D supplements during pregnancy, 2020 (https://www.who.int/publications/i/item/9789240008120)
11. WHO — Vitamin A supplementation during pregnancy, eLENA library, 2023 (https://www.who.int/tools/elena/interventions/vitamina-pregnancy)
12. EMA, Committee on Herbal Medicinal Products (HMPC) — European Union herbal monograph on Vitex agnus-castus L., fructus, EMA/HMPC/606742/2017, 2018 (https://www.ema.europa.eu/en/documents/herbal-monograph/final-european-union-herbal-monograph-vitex-agnus-castus-l-fructus-revision-1_en.pdf)
13. European Parliament and Council — Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIII, 2011 (https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32011R1169)
14. European Parliament and Council — Directive 2002/46/EC on food supplements, 2002 (https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32002L0046)
Frequently asked questions
When should I start folic acid?+
According to the WHO, folic acid should be started as early as possible, ideally before conception (source 9). In the EU, the authorised claim reads: “Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.” It requires consumers to be told that “the target population is women of child-bearing age and the beneficial effect is obtained with a supplemental folic acid daily intake of 400 µg for at least one month before and up to three months after conception” (source 3). Ask your doctor or midwife what applies to you.
Is one pregnancy formula enough?+
Your doctor or midwife will tell you, based on your diet and your test results. Do not combine two formulas without advice: the same nutrients often appear in each, and EFSA has set upper intake levels for several of them.
Should I take DHA during pregnancy?+
That is for you to decide with your healthcare professional, based on your diet. For pregnancy, EFSA sets 100 to 200 mg of DHA a day on top of the 250 mg of EPA and DHA for adults. The EU authorises the claim “Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants.”, with the mandatory information quoted above.
Can I take a standard multivitamin?+
Ask your healthcare professional first. A multivitamin that is not designed for pregnancy may contain vitamin A as retinol, for which EFSA based its upper intake level on the risk of birth defects in the unborn child.
Can I take herbs such as chasteberry?+
Not without advice. The EMA monograph states that chasteberry is not recommended during pregnancy or during breastfeeding.
Do I need a blood test?+
Your doctor or midwife decides, for example for iron, vitamin D or the thyroid. A supplement does not replace this follow-up.