Supplements During Pregnancy
What's safe, what's essential, what to avoid
Pregnancy changes everything about supplements. Some are essential (folate), some become dangerous (vitamin A). Here's what you need to know.
TL;DR
Essential: Prenatal with folate, DHA, Vitamin D. Usually safe: Ginger (for nausea), Probiotics. Avoid: High-dose Vitamin A, most herbs, stimulants. When in doubt, ask your OB.
Why This Matters
Your baby is developing, and what you take affects them directly. Some supplements prevent birth defects (folate). Others cause them (excess vitamin A). The stakes are high, and the research is different than for non-pregnant adults.
Essential
Recommended for all pregnancies
Covers multiple needs including iron, which increases
Start when trying to conceive if possible
Usually Safe
Generally considered acceptable
Avoid
Known or potential risks
TERATOGENIC. causes birth defects above 10,000 IU
Beta-carotene is safe; preformed retinol is not
Not studied in pregnancy, unknown risk
St. John's Wort, Dong Quai, Black Cohosh especially
Over 200mg daily linked to miscarriage risk
One coffee is usually fine; energy supplements are not
Unknown effects, often contain unsafe herbs
Just don't
What To Do
- Start prenatal vitamin before trying to conceive
- Discuss ALL supplements with your OB/midwife
- Switch to pregnancy-safe alternatives where needed
- Don't take any new supplements without asking first
- Check that your prenatal has adequate folate, iron, DHA
Common Mistakes
- Continuing pre-pregnancy supplement routine without review
- Taking regular multivitamin instead of prenatal (wrong ratios)
- Using vitamin A-containing skin products (also absorbed)
- Assuming "natural" herbs are pregnancy-safe
The Bottom Line
Pregnancy isn't the time to experiment. Stick to proven essentials (prenatal, DHA, D), avoid unknowns, and ask your OB about everything else.
Related Safety Guides
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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