Pre- pregnancy vitamins & minerals

To give your little one the best start in life, it’s best to get your body in tip-top condition before trying to get pregnant. Not only does this increase your chances of getting pregnant, it can also help set you up for a healthy pregnancy.

Here is a list of some of the vitamins and minerals you should be taking in when trying for a baby:

Folic acid

  • It is quite difficult to get the recommended amount of folic acid from food alone.
  • The natural form of folic acid is called folate and it can be found in green leafy veg such as spinach, asparagus, broccoli, beans and peas.
  • A supplement of 400 mg per day along with a diet high in folate rich foods is recommended both before you become pregnant and for the first 12 weeks of your pregnancy.

Vitamin D           

  • This ‘sunshine vitamin’ is important for strong healthy bones.
  • As sunny days are far and few between in Ireland, most people do not get enough Vitamin D.
  • Choosing oily fish one to two times per week is a good way of increasing your vitamin D consumption.
  • A Vitamin D supplement of 5 µg per day is an easy way of meeting your vitamin D requirements especially if you’re not a fish fan!


  • Iron is an important nutrient before, during and after pregnancy — so it’s a good idea to keep it on the menu now and right throughout your pregnancy.
  • Try including some of the following iron-rich foods in your diet: lean red meat, chicken, oily fish and eggs, peas, beans and lentils and green vegetables like broccoli and spinach.


If you’ve got a question about pre-pregnancy vitamins and minerals you’d like to talk to someone about it, do contact our Careline at 1800 570 570.