Pregnancy: well supplied with folic acid, magnesium, iron, and more

Pregnancy is an exciting and intense time. The body undergoes many changes, and with it, the need for nutrients also increases. To ensure that the baby develops healthily and the mother stays strong during this important phase, micronutrients are essential. While folic acid and iron are among the most well-known, magnesium and calcium are also vital for a healthy pregnancy. 

This guide will show you which vitamins and minerals are especially important during pregnancy and when supplements may be beneficial. It provides a clear overview—for a healthy pregnancy and the reassuring feeling of being well-nourished.

Micronutrients During Pregnancy – A Healthy Foundation for Mother and Child

Pregnancy changes the body's nutrient requirements. While caloric needs increase only slightly, the demand for micronutrients rises significantly. Vitamins and minerals are involved in almost all essential processes: they support cell division, contribute to the formation of blood and tissue, and aid the nerves, muscles, energy metabolism, and immune system. Micronutrients therefore provide the foundation for the baby’s healthy development and support the mother’s health during this demanding phase of life. 

At the same time, it’s not always easy to meet the need for vitamins and minerals through a balanced diet alone—especially when it comes to folic acid, vitamin B12, vitamin D, as well as calcium, iron, iodine, and magnesium. Even before pregnancy, there is a potential risk of deficiency in these nutrients. That’s why high-quality, scientifically backed supplements can be a valuable addition during pregnancy. 

By the way: In addition to vitamins and minerals, the omega-3 fatty acid docosahexaenoic acid (DHA) is also important for the baby’s healthy development. You can learn everything about DHA during pregnancy in the corresponding guide.

Folic Acid – Essential During Pregnancy

When it comes to pregnancy vitamins, folic acid is often the first that comes to mind—and for good reason: folic acid contributes to maternal tissue growth during pregnancy and supports cell division. A low folate level in the mother is a risk factor for neural tube defects in the fetus. This refers to a developmental disorder of the nervous system that can occur if the neural tube—the embryonic precursor to the brain and spinal cord—does not close completely. 

Folate is primarily found in green leafy vegetables such as spinach, lamb’s lettuce, and kale, as well as in broccoli, legumes, whole grains, and nuts. Animal-based foods like eggs also contain folate. However, despite this variety, the German National Nutrition Survey II shows that young women in Germany do not meet the recommended daily intake of 300 micrograms of folate: around 80 percent fall short of this amount. 

How Much Folic Acid Is Recommended During Pregnancy? 

Professional associations recommend a daily intake of 400 micrograms of folic acid during pregnancy, in addition to a folate-rich diet—ideally beginning before pregnancy. If the diet is low in folate, healthcare professionals often recommend a higher dosage of up to 800 micrograms. 

Supplementation with folic acid should continue throughout the entire first trimester, as this is the period during which the foundation for the nervous system is established. However, maintaining sufficient folic acid levels remains important from the second trimester onward, as it also plays other roles in pregnancy. 

An important fact: traditional folic acid must first be converted by the body into its active form—known as 5-methyltetrahydrofolate (5-MTHF). However, not everyone can metabolize folic acid equally well, as genetic differences can limit this capacity. For this reason, supplements containing the already active form 5-MTHF are the best choice. This form is immediately available to the body and is considered especially bioavailable. 

How Long Should You Take Folic Acid Before Pregnancy? 

It is advisable to start taking a folic acid supplement when planning to conceive. Experts recommend a daily intake of 400 micrograms of folic acid at least four weeks before becoming pregnant. 

This recommendation is based on the fact that the neural tube closes during the very first weeks of pregnancy—often before a woman even knows she is expecting.

Other B Vitamins: Important for Blood Formation, Nervous System, and More

In addition to folic acid, other B vitamins are also important during pregnancy. Since B vitamins are water-soluble and—except for a few exceptions—are not stored for long in the body, they need to be regularly obtained through the diet. 

• Vitamin B12 supports blood formation and the functioning of the nervous system. Vitamin B12 intake is especially critical in pregnancy for those following a vegetarian or vegan diet.
• Vitamin B6 helps regulate hormonal activity and supports the nervous and immune systems as well as mental well-being. 
• Vitamin B2 is also important for the production of red blood cells. 
• Vitamin B1, niacin, pantothenic acid, and biotin contribute to normal energy metabolism.

In addition to the classic B vitamins, there are two other important vitamin-like nutrients: choline supports fat metabolism and is vital for nerve function. Carnitine helps transport fatty acids into the mitochondria for energy production. 

B vitamins are found in a wide range of foods: meat, fish, eggs, and dairy products are good sources of vitamin B12, while whole grains, legumes, potatoes, nuts, and bananas are rich in vitamins B6 and B1. Green vegetables and whole grains are also good sources of vitamins B2, niacin, and biotin. 

As a dietary supplement, a vitamin B complex tailored to individual needs is often the best choice during pregnancy, as B vitamins frequently work together in metabolism.

Vitamin D During Pregnancy: Essential for Mother and Child 

Vitamin D is especially important during pregnancy: it helps maintain normal bones and supports the immune system of both mother and child. Since the baby relies entirely on the mother’s vitamin D supply throughout pregnancy, it is crucial that the mother does not have a deficiency. 

Most vitamin D is produced in the skin through sunlight exposure. However, in Northern and Central Europe, sunlight is often insufficient—especially in winter—to meet the body’s needs. Dietary intake is also limited, as vitamin D is only found in a few foods—mainly in fatty fish such as salmon, herring, and mackerel. Therefore, vitamin D deficiency is widespread. 

The amount of additional vitamin D needed during pregnancy depends on individual blood levels, which can be measured by a gynecologist. If the level is unknown, it is advisable to meet the requirement with a daily dose of 800 IU of vitamin D.

Calcium Intake – Many Women Don’t Get Enough

Calcium is the most important mineral for healthy bones and teeth—for both the mother and the developing baby. In addition, calcium supports muscle function and the transmission of signals between nerve cells. 

The recommended daily intake of calcium during pregnancy is 1,000 milligrams. This amount can usually be achieved through a balanced diet—especially with dairy products such as milk, yogurt, cheese, and quark. Green vegetables like broccoli, kale, and arugula, as well as calcium-rich mineral water, also make important contributions. 

In reality, however, women in Germany consume only about 750 milligrams of calcium per day on average through their diet, according to the National Nutrition Survey II. If too little calcium is consumed, the body draws from the mother’s calcium reserves—at the expense of her bone health. That’s why calcium is a valuable component of scientifically based supplementation during pregnancy—typically in doses ranging from 100 to 300 milligrams per day.

Iron: Almost Twice the Requirement During Pregnancy 

Iron contributes to the formation of red blood cells and hemoglobin—the protein responsible for transporting oxygen in the blood. As the mother’s blood volume increases and the baby’s needs grow, the daily iron requirement rises significantly: the German Nutrition Society recommends 27 milligrams of iron per day during pregnancy. In contrast, non-pregnant women require only 16 milligrams.

Good sources of iron include meat, legumes, whole grain products, nuts, and leafy green vegetables. However, plant-based iron is absorbed less efficiently. Women following a vegetarian or vegan diet should therefore pay particular attention to their intake. Even overall, the German National Nutrition Survey II shows that many young women do not meet the recommended intake—and during pregnancy, the risk of deficiency increases due to higher demands. 

Iron deficiency often presents with non-specific symptoms, which is why blood tests during prenatal check-ups are important. If dietary intake is insufficient, iron supplements can be helpful. For basic coverage, a dosage of 5 to 10 milligrams of iron per day is recommended. 

With iron, caution is needed: this mineral can be overdosed. Higher dosages should always be taken under medical supervision to ensure optimal care.

Iodine During Pregnancy – Important for Brain and Nervous System

Iodine is a trace element required for the production of thyroid hormones. These hormones regulate energy metabolism and are crucial for the development of the baby’s brain and nervous system. Iodine requirements increase significantly during pregnancy, as the mother must supply both herself and the baby. The German Nutrition Society recommends a daily iodine intake of 220 micrograms for pregnant women. 

Part of this need can be met through diet—mainly by consuming iodized salt, dairy products, and sea fish. However, the German National Nutrition Survey II shows that most women between 18 and 39 years of age consume only about 100 micrograms of iodine per day. For this reason, professional associations recommend supplementing with 100 to 150 micrograms of iodine daily during pregnancy. This ensures that both mother and child are well supplied and that the foundation for healthy development is laid.

How Much and What Type of Magnesium Is Recommended During Pregnancy? 

Magnesium is involved in numerous processes—especially in energy metabolism, muscle function, and the interaction between nerves and muscles. The German Nutrition Society recommends that pregnant women consume 300 milligrams of magnesium daily through their diet. Good sources include whole grain products, legumes, nuts, seeds, and leafy green vegetables. Depending on the variety, mineral water can also make a significant contribution. Despite the many sources of magnesium, nearly one-third of women in Germany do not meet the recommended intake. 

Magnesium deficiency during pregnancy can initially present with non-specific symptoms—such as inner restlessness and muscle cramps. In addition, scientific studies suggest that insufficient magnesium supply may be associated with risks such as preeclampsia or preterm labor. 

The appropriate amount of supplemental magnesium during pregnancy should ideally be determined by a doctor. For basic support, a daily dosage of 100 to 300 milligrams from the first trimester onward is often recommended. This helps ensure that both mother and baby are reliably supplied. 

Many women also wonder which form of magnesium is best during pregnancy. Organic compounds like magnesium citrate are especially ideal: they are quickly absorbed and do not remain long in the intestines—an important advantage for those with sensitive digestion. Magnesium oxide is also a good option—particularly in combination supplements, as it contains a high proportion of elemental magnesium. Learn more about magnesium compounds in the FormMed guide.

Which Vitamins Should Be Avoided During Pregnancy? 

Vitamins are important during pregnancy and support the healthy development of the baby. However, not every supplement is automatically suitable: some products contain combinations or additives that are not ideal for pregnant women. 

A good example is vitamin A: while it is essential for vision, cell growth, and the immune system, excessive amounts—such as from consuming liver, liver sausage, or high-dose supplements—can be harmful to the baby. Therefore, professional health organizations advise against taking vitamin A supplements during pregnancy and recommend avoiding liver and liver sausage as well. A better alternative is beta-carotene—the plant-based precursor of vitamin A: the body only converts as much beta-carotene into vitamin A as it actually needs.

Can Vitamins and Minerals Be Overdosed During Pregnancy? 

For the health of both mother and child, the correct amount of micronutrients is crucial. A deficiency can impair the baby’s development—but an excess also carries risks. 

In particular, fat-soluble vitamins such as A, D, E, and K are stored in the body and can accumulate if consumed in consistently high doses. The same applies to certain minerals like iron, calcium, or iodine—appropriate supplementation is essential, as too much can be just as problematic as too little. 

That’s why it’s advisable to choose a scientifically based foundational supplement containing the most important pregnancy vitamins, and to have individual nutrient levels checked by a healthcare provider if in doubt. This ensures that expectant mothers can feel confident the quality, composition, and dosage are tailored to their needs and aligned with the latest scientific standards.

Conclusion: The Optimal Pregnancy Vitamins 

Pregnancy is a special time—for the expectant mother as well as for the developing baby. To ensure the child can grow healthily and the mother is well supported during this phase, proper micronutrient intake is essential. Folic acid, iron, iodine, magnesium, vitamin D, and calcium are among the most important micronutrients during pregnancy. Additionally, other B vitamins, choline, and carnitine also play valuable roles. 

A balanced diet is the foundation. However, data shows that many women do not meet the recommended intakes. Therefore, scientifically backed supplements can be a helpful addition during pregnancy. It is important to pay attention to quality, composition, and dosages that are aligned with official reference values. This gives expectant mothers the confidence that they and their baby are optimally supported—for a healthy pregnancy and the best possible start in life.

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