The Non-Negotiable Supplements to Meet the Dietary Needs of a Pregnant Woman

Pregnancy is one of the most incredible and complex journeys the body can experience. From the moment of conception, and even before, your nutritional needs shift dramatically because you're now nourishing two (or more!) lives.

While food is the foundation of prenatal health, even the most balanced diets often fall short of meeting the demands of pregnancy. That’s where high-quality, targeted supplements can make all the difference.

As a naturopathic doctor, I work closely with expecting parents to optimize their nutrient intake, not just for a healthy pregnancy, but also for long-term postpartum wellness and baby’s development.

Here’s my evidence-informed guide to the best supplements to take during pregnancy, why they matter, and how to choose them wisely.

Why Supplementation Is So Important During Pregnancy

During pregnancy, your body requires higher levels of key nutrients to:

• Support fetal growth and organ development

• Build the placenta

• Prevent birth defects

• Maintain maternal energy and mood

• Reduce the risk of complications (like preeclampsia, gestational diabetes, and preterm birth)

Even with a healthy diet, factors like nausea, food aversions, gut absorption issues, and environmental exposures can make it difficult to meet all these needs through food alone. Plus factoring in soil deficiencies, potential nutrient deficiencies coming into the pregnancy and how much your little one will suck out of you! There are a few supplements that can just make pregnancy a little easier and ensure your little one is well nourished.

That’s why smart, evidence-based supplementation is essential and naturopathic care ensures you’re supplementing in a way that’s both safe and personalized.

The Top Supplements for Pregnancy

1. Prenatal Multivitamin

This is your nutritional baseline. A good-quality prenatal provides foundational nutrients that support both maternal and fetal health.

Look for:

• Active Folate

• Methylcobalamin for vitamin B12

• Iron (we recommend consulting with your GP to test your iron before and throughout your pregnancy)

• Choline

• Iodine

• Vitamin D3

• Vitamin C

Folate is essential for neural tube development. Ideally it is recommended to be taking it 3 months before conception. We love Eagle Tresos Natal

2. Omega-3 Fatty Acids (DHA + EPA)

Omega-3s are crucial for:

• Baby’s brain and eye development

• Reducing the risk of preterm birth

• Supporting a healthy mood for the mother (pre- and postnatally)

Choose:

• Sustainable, pure and fresh. Typically, if a fish oil is difficult to take due to the fishy taste, the quality is less pure.

• A combination of EPA and DHA

DHA is especially important in the third trimester when baby's brain is growing rapidly. DHA can reduce muscle pain from irritated nerves that is the result of not enough omega 3 to relax the nervous system.

3. Vitamin D3

Vitamin D plays a key role in:

• Immune support

• Bone development

• Reducing the risk of gestational diabetes and preeclampsia

Absorbing Vit D can be a challenge. Taking your Vit D with fat (like yoghurt) while sitting in the sun can help improve the body’s use of the supplement.

4. Magnesium

Magnesium supports:

• Sleep and relaxation

• Muscle cramps and restless legs

• Blood sugar balance

• Headache prevention

• Mood stability

5. Iron (If Needed)

Iron needs increase dramatically during pregnancy to support:

• Red blood cell production

• Oxygen delivery to the baby

• Energy levels and immune function

Ideally we want to test iron before supplementing. Doing an iron blood test while planning to conceive and then throughout pregnancy helps to ensure you have adequate iron levels without over supplementing.

6. Choline

Often missing from prenatal vitamins, choline is vital for:

• Baby’s brain and spinal cord development

• Placental function

• Methylation and DNA synthesis

We recommend Eagle Tresos Natal for the multi during pregnancy as it does contain choline.

7. Probiotics

Gut and vaginal microbiome health is important for:

• Nutrient absorption

• Immune modulation

• Reducing the risk of Group B Strep, thrush, and mastitis

• Supporting baby’s microbiome (especially during vaginal birth)

Choose strains like:

• Lactobacillus rhamnosus GG

• Bifidobacterium lactis

Probiotics may also reduce risk of eczema and allergies in baby.

8. A Calcium Complex

Not necessarily essential but can be a nice additional support

• Baby’s bone and teeth formation

• Maternal bone density

• Heart rhythm and muscle function

We recommend ethical nutrients bone builder with Vit D

⚠️ Supplements to Use With Caution (or Avoid)

• Vitamin A (retinol) – high doses can be harmful; beta-carotene is safer

• Herbal blends – always consult your naturopath or midwife before using herbs in pregnancy

• High-dose fish oil or vitamin D – you will need to discontinue fish oil at least 2 weeks before birth

• Liver-based supplements – rich in nutrients but can be too high in retinol if taken excessively

Pregnancy is not the time to guess. With so much riding on proper nutrient support—for both you and your baby—it’s worth getting it right.

A naturopathic approach to pregnancy supplements:

• Prioritizes bioavailable, clean forms of nutrients

• Addresses your unique needs (e.g. iron deficiency, thyroid concerns, food intolerances)

• Supports your long-term postpartum recovery

Ready for a Healthier, More Empowered Pregnancy?
Our expert naturopathic care supports you at every stage from fertility and conception to postpartum recovery. Book your personalized pregnancy consultation today and take the next step toward a confidently thriving, balanced journey into motherhood.