Thinking of Having a Baby? Supplements for Healthy Pregnancy

Introduction: Preparing Your Body Before Pregnancy

Thinking of having a baby soon? 👶 Your pre-pregnancy nutrition lays the foundation for your baby’s health. Even before conception, your body needs specific nutrients to support hormone balance, egg quality, and early fetal development.
In this post, we’ll explore the most important supplements to take before pregnancy — and why they matter.

💡 Remember: preconception care ideally starts at least 3 months before you try to conceive.

1. Folic Acid – The Most Important Pre-Pregnancy Vitamin

• Why it matters: Folic acid helps form your baby’s brain and spinal cord and prevents neural tube defects.

• Recommended dose: 400–800 mcg daily. Start at least 3 months before conception.

• Food sources: Spinach, lentils, beans, and citrus fruits.
  ✅ Even if you eat a folate-rich diet, a supplement is non-negotiable.

2. Vitamin D – Boosts Fertility and Immunity

• Why: Low vitamin D levels are linked to ovulation issues and reduced fertility. It also supports strong bones and immunity for both mother and baby.

• Dose: 1000–2000 IU daily or as advised after a blood test.

• Pro tip: Take it with healthy fats (like avocado or nuts) for better absorption.

✅ Get tested for vitamin D levels before starting the supplementation.

3. Iron – Prevents Anaemia and Fatigue

• Why: Iron helps transport oxygen and prevents anaemia — a common issue during pregnancy.

• Dose: 27 mg daily (confirm with your doctor).

• Foods: Dates, lentils, spinach, and jaggery paired with vitamin C-rich fruits for better absorption.

4. Omega-3 Fatty Acids (DHA + EPA) – For Baby’s Brain and Eyes

• Why: Omega-3s are vital for fetal brain, vision, and nerve development.

• Vegetarian sources: Algal oil supplements.

• Recommended dose: 200–300 mg DHA daily.

🧠 Regular intake of DHA during pregnancy is linked to higher cognitive scores in children.

5. Iodine – For Thyroid and Brain Health

• Why: Iodine supports thyroid hormone production and brain development in your baby.

• Dose: 150 mcg daily.

• Sources: Iodised salt, dairy, and limited seaweed. You can get enough from these sources and do not require additional supplementation.

6. Vitamin B12 – Especially Important for Vegetarians

• Why: Prevents anaemia and supports brain and nerve health.

• Dose: 2.6 mcg daily (higher if vegetarian or vegan).

• Tip: Combine with folate for best results.

7. Zinc – Supports Fertility and Immunity

• Why: Zinc helps regulate reproductive hormones and strengthens the immune system.

• Dose: 8–11 mg daily.

• Sources: Seeds, nuts, paneer, whole grains, and eggs.

🩺 Pre-Pregnancy Supplement Checklist

Here’s your quick reference before you start trying to conceive:

Before You Start

Always check your blood levels of vitamin D, iron, and B12 before starting supplements. Your doctor may adjust the dose depending on your health, diet, and medical history (especially if you have PCOS, thyroid disorders, or anaemia).

Book a Personalised Pre-Pregnancy Nutrition Consultation

If you’re planning to conceive soon, a customised pre-pregnancy nutrition plan can help balance your hormones, correct deficiencies, and prepare your body for a healthy pregnancy.

👉 Book your consultation with Dr Akanksha Sharma (MD, Community Medicine) at akanksharathi.dr@gmail.com. Browse our services at https://atozofpregnancy.com/our-services/

She offers tailored plans that combine modern medical science + holistic nutrition to help you conceive naturally and support a thriving pregnancy.

Read more:

• Most Important Vaccination during Pregnancy (or while planning one)

• How to Improve Egg Quality Naturally

• Care Before Pregnancy: Importance of preparing for conception

#PrePregnancyCare #FertilityNutrition #HealthyPregnancy #FolicAcid #PrenatalVitamins #HolisticHealth #WomenWellness #AtoZofPregnancy

Akanksha Sharma

Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.