Baby Care Guide ↗
Prenatal Vitamin & Supplement Guide
Select your stage to see the exact vitamins, minerals, and supplements you need — with recommended doses, why they matter, and the best food sources.
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First Trimester (Weeks 1–12)
7 key nutrients for this stage
Folic Acid
600–800 mcg/day
Neural tube closes by week 6. This is the MOST critical period for folic acid.
Food sources: Prenatal vitamin + leafy greens, fortified cereals
Iron
27 mg/day
Blood volume increases 50% during pregnancy. Iron prevents anemia.
Food sources: Lean red meat, spinach, beans, iron-fortified cereal
Vitamin B6
25–50 mg/day
Reduces morning sickness. ACOG first-line recommendation for pregnancy nausea.
Food sources: Chicken, bananas, potatoes; supplement for nausea relief
DHA (Omega-3)
200–300 mg/day
Baby's brain and eye development begins early. Maternal DHA stores matter.
Food sources: Salmon, sardines, fish oil or algae-based DHA supplement
Iodine
220 mcg/day
Critical for baby's thyroid function and brain development. Deficiency causes intellectual delays.
Food sources: Iodized salt, dairy, seaweed, eggs
Vitamin D
600 IU/day
Calcium absorption and immune function for both mom and baby.
Food sources: Sunlight, fortified milk, fatty fish, supplement
Calcium
1,000 mg/day
Baby's bones and teeth begin forming. If intake is low, baby takes calcium from your bones.
Food sources: Dairy, fortified plant milk, broccoli, almonds
Recommended doses are based on ACOG, NIH, and WHO guidelines for singleton pregnancies. Individual needs vary. Always consult your healthcare provider before starting or changing supplements.
Why prenatal supplements matter
Even with a healthy diet, it's nearly impossible to get all the nutrients you need during pregnancy from food alone. A quality prenatal vitamin fills the gaps, especially for folic acid (which prevents neural tube defects) and iron (which supports the 50% increase in blood volume).
This guide also covers supplements for men trying to conceive — male fertility supplements like zinc, selenium, and CoQ10 have solid research behind them.
Doses based on ACOG, NIH Office of Dietary Supplements, and WHO guidelines. Individual needs vary — consult your healthcare provider.