Pregnancy is a time of intense growth and change. Key nutrients like folate, iron, calcium, and healthy fats help your baby thrive while keeping your energy, immunity and recovery strong.

Pregnancy Health

Support your baby's development and your own strength

The fundamental nutrient for building new cells and supporting healthy development

Vitamin B9, or Folate, plays a fundamental role in building and repairing your body. It is essential for creating new cells and forming DNA—the blueprint for all cell growth and function.

This role becomes especially critical during periods of rapid growth, which is why Folate is so important for a healthy pregnancy. For this reason, a folic acid supplement (the synthetic form of folate) is strongly recommended for women who are planning a pregnancy or are in the early stages.

Like other B vitamins, Folate is water-soluble, meaning your body can't store large amounts. A consistent intake of folate-rich foods is key to keeping your cellular repair and renewal systems well-supplied.

Vitamin B9 (Folate)

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Avocado

Black beans

Lentils

Spinach

Essential for oxygen transport and maintaining energy

Iron's most critical role is building haemoglobin, the protein in your red blood cells that acts like a transport system, carrying oxygen from your lungs to every cell in your body. This oxygen delivery is fundamental to your body's energy production and overall vitality.

        There are two forms of iron in our diet. Heme iron, found in animal products like red meat, is easily absorbed. Non-heme iron, found in plant-based sources like beans, nuts, and leafy greens, is also valuable, and its absorption can be boosted by pairing it with a source of Vitamin C.
        
        Because of menstrual blood loss, the iron needs for pre-menopausal women are significantly higher than for men. This is why being mindful of regular iron-rich sources in the diet is particularly important for this group.

Iron

Learn about iron's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific iron RDAs for different life stages.

WHO warns that iron deficiency anaemia is widespread and encourages iron-rich diets and fortification to prevent deficiency.

Liver

Red meat

Supports thyroid function and regulates metabolism

Iodine's primary role is to create thyroid hormones. Think of these hormones as your body's master regulator, controlling the speed of your metabolism and playing a vital part in brain development and function.

        Because iodine is absorbed from the soil and sea, its main food sources are dairy products, eggs and sea fish. The iodine content in plants can be unpredictable as it depends entirely on the soil they're grown in. For this reason, including sources like iodised salt or fortified plant milks can be a reliable strategy, especially for those on a vegan diet.

Iodine

Learn about iodine's key role in your health, the best food sources, and the daily amount to aim for.

Milk

Salt

Seaweed

Essential for brain health, memory, and healthy liver function

Choline is an essential, vitamin-like nutrient that helps keep your brain and nervous system working smoothly.
    It is a key building block for acetylcholine - one of the main neurotransmitters involved in memory, focus and muscle control - and it also helps maintain healthy cell membranes and normal liver function.

    Because your body can only make a small amount of choline on its own, regularly including choline-rich foods like eggs, meat, fish, and some beans and nuts is an important way to support long-term brain and metabolic health.

Choline

The US National Institutes of Health explain why choline is essential and provides intakes for different ages and life stages.

A review highlights choline intake shortfall and discusses links with liver health, pregnancy, and neurological function.

Beef

Salmon

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.