Pregnancy and vitamin

You are pregnant and people tell you that you can now ‘eat for two’. So that is not necessary. What you have to pay attention to is that you eat healthy. Because you eat healthy, you already get a lot of the necessary vitamins. But is this enough? No, in addition to the vitamin you get from healthy food, you also need extra vitamin D and folic acid. These are the exceptions to the rule. To get this you will have to take extra vitamins. Vitamin A also plays an important role. You should also get enough of this, but not too much.

Vitamin D

The main source of vitamin D is sunlight. Two-thirds of the recommended daily amount is produced in this way. You also get vitamin D from food. It is mainly found in oily fish such as eel and mackerel. In addition, vitamin D has also been added in the Netherlands to margarine, low-fat margarine and baking and frying products.

Vitamin D is necessary to properly absorb calcium from food. Calcium, in turn, builds and maintains a strong skeleton. Pregnant women are recommended to take an additional 10 micrograms of vitamin D daily.

Folic acid

Folic acid is also called vitamin B11. It is found in green vegetables, whole grain products, bread, meat and dairy. People who eat a varied diet get enough folic acid. However, this does not apply to pregnant women.

Folic acid is necessary for the growth and proper functioning of the body. It is also necessary for the production of white and red blood cells. And folic acid is very important in the early development of an unborn child. It contributes to the formation of the nervous system and reduces the risk of birth defects such as spina bifida, cleft lip or cleft palate.

You already use folic acid if you want to become pregnant. As soon as you stop using contraception you can start taking folic acid pills. What matters is that you start at least 4 weeks before conception and that you consume 400 to 500 micrograms daily. After the tenth week of your pregnancy, it is no longer necessary to take extra folic acid. If you take it for longer than is necessary according to the advice, that is not a problem. It can’t do any harm.

Vitamin A

Vitamin A is found in meat, meat products, dairy products, fish and egg yolks. In addition, in the Netherlands, vitamin A is added to margarine, low-fat margarine and baking and frying products.

Vitamin A is very important for growth and is therefore very important during pregnancy. The recommended daily allowance for a pregnant woman is 3000 micrograms. On the other hand, too much vitamin A can be harmful to the unborn child. That is why many pregnant women do not get their daily amount. It is recommended not to eat too many products that contain vitamin A. Because vitamin A is indeed important during pregnancy, it is important to get it. This can be done through food or a supplement. Be careful: liver contains too much vitamin A. So it is a good idea not to eat it during pregnancy.


There are different types of supplements on the market for pregnant women. You have them from different brands. Check carefully what is in the supplement. Sometimes it only contains that one vitamin and sometimes it is a combination of the vitamins that a pregnant woman needs. Make sure that if you start taking supplements, you do not also take a separate pill for a vitamin. This is getting a bit too much.