If you've started trying for a baby, you've probably already heard that vitamins matter. What's harder to find is a straight answer on which ones, how much, and when to start.

The good news is that the UK guidance is actually pretty simple. You don't need a cupboard full of supplements. You need a small number of the right ones, taken at the right time. Here's what to know before you start trying to conceive, and what to leave on the shelf.

Why vitamins matter even before pregnancy?

A baby's neural tube (the part that becomes the brain and spine) starts forming in the first few weeks of pregnancy, often before you even know you've conceived. That's why the NHS recommends starting certain supplements before pregnancy, not after a positive test.¹

This is also why pre-pregnancy vitamins are sometimes called preconception vitamins. The window that matters most starts the moment you begin trying, not the moment you find out you're expecting.

Most important vitamins for pre-pregnancy

Two vitamins sit right at the top of the NHS list: folic acid, and Vitamin D. Everything else depends on your individual diet and health.

Folic acid

Folic acid is the one vitamin every UK health body agrees on. The NHS recommends 400 micrograms a day, starting ideally three months before you begin trying to conceive and continuing until you're 12 weeks pregnant.¹ Taking it for longer than 12 weeks won't cause any harm, so there's no need to worry about stopping on the exact day.

Folic acid lowers the risk of your baby developing a neural tube defect, such as spina bifida. It's also linked to a reduced risk of cleft lip and palate and some heart conditions.¹

Some people need a higher dose of 5 milligrams, prescribed by a GP. This applies if you or your partner has a neural tube defect or a family history of one, if you've had a previous pregnancy affected by one, or if you have diabetes, a blood condition like sickle cell anaemia or thalassaemia, or take medicine for epilepsy or HIV.¹ If any of that sounds like you, it's worth a quick conversation with your GP before you start trying.

Vitamin D

Vitamin D supports your baby's bone and teeth development later in pregnancy, but it's worth building your levels up beforehand. The NHS recommends 10 micrograms a day, particularly between October and March, when there isn't enough sunlight in the UK to make it naturally through your skin.²

You may need to take it all year round if you:

• usually cover most of your skin when outside

• spend a lot of time indoors

• have black or brown skin, which affects how much vitamin D your skin produces²

Don't take more than 100 micrograms a day. Higher doses aren't more effective and can be harmful.²

Iron

Iron isn't something you need to supplement automatically. Routine blood tests check your iron levels once you're pregnant, and your midwife or GP will only recommend a supplement if you're actually low. There's no need to add it to your list before then unless a health professional advises it.¹

Other nutrients

Iodine, calcium and other minerals aren't routinely recommended for everyone trying to conceive in the UK. If your diet is limited, for example if you don't eat dairy or fish, it's worth mentioning this to your GP or midwife rather than guessing at a supplement yourself.

When to start taking pregnancy vitamins

The NHS recommends starting folic acid ideally three months before you begin trying to conceive.¹ That gives your body time to build up a steady level before the neural tube starts forming, which happens very early on, often before a positive test.

But three months isn't a hard deadline. If you're already trying, or you've just decided to start, the advice is simply to begin as soon as you can and continue taking it daily until you're 12 weeks pregnant. Starting a month in, or even after you've already begun trying, still gives your baby real protective benefit. There's no cut-off point where it stops being worth starting.¹

Vitamin D works differently. There's no lead-in period to worry about. You can start it whenever you like and simply keep it up daily, particularly if you're trying to conceive between October and March.²

If you're reading this and realise you're already a few weeks or months into trying without having started, try not to let that turn into a source of worry. The evidence is about consistency, taking your vitamins daily from wherever you are now, rather than hitting a perfect three-month head start. Starting today is still the right move.

Best pre-pregnancy vitamins in the UK

There's no single "best" branded product, but there is a simple checklist. A good pre-pregnancy or pregnancy multivitamin should contain:

• 400 micrograms of folic acid

• 10 micrograms of vitamin D

• No vitamin A or retinol (more on this below)

Anything beyond that is a bonus, not a requirement. It's easy to get pulled into buying an expensive multivitamin with a long ingredients list, but the two nutrients above are the ones with clear NHS backing. If a product doesn't clearly state its folic acid and vitamin D amounts on the label, that's a reason to look elsewhere.

If cost is a concern, the NHS Healthy Start scheme provides free vitamins containing folic acid, vitamin C and vitamin D to those who are pregnant and meet the eligibility criteria, which includes low income, receiving Universal Credit or Pension Credit, or being under 18. It's worth checking if you qualify before buying a supplement.³

Vitamins to avoid before pregnancy

Not every supplement on the shelf is safe to take while trying to conceive. The NHS is specific about what to skip.

Vitamin A (retinol) and cod liver oil: Avoid supplements containing vitamin A or cod liver oil when you're pregnant or trying to conceive. Too much vitamin A can harm your baby's development.¹ This also means checking the label of any general multivitamin you already take, since some contain retinol without it being obvious from the front of the packet.

Liver and liver products: Vitamin A is also found in high amounts in liver, so it's worth avoiding this while trying to conceive.⁴

High-dose "mega" supplements: More isn't better here. Sticking to the recommended amounts of folic acid and vitamin D, rather than doubling up "just in case," is the safer approach.

If you already take a general daily multivitamin, it's worth double-checking the label against this list rather than assuming it's automatically fine for preconception use.

Does my partner need to take vitamins when trying to conceive?

Pre-pregnancy vitamins tend to focus on the person carrying the pregnancy, but trying to conceive is rarely a solo effort. There isn't specific NHS supplement guidance for male partners in the way there is for folic acid and vitamin D, but general health habits, eating a balanced diet, cutting back on alcohol, and stopping smoking, support fertility for both partners. If you or your partner have specific concerns about sperm health, a GP is the right first port of call.

How twoplus can support your next conception journey!

Getting your vitamins right is about giving your body the best possible foundation. But trying to conceive is also about what happens each cycle, and for many couples, that part can feel just as uncertain as the nutrition side.

Trying to conceive can quickly start to feel like a chore. Timed sex, misaligned schedules, and even performance pressure often add up. The twoplus Applicator Extra takes that pressure off, so every fertile window becomes an opportunity again, not an obligation.

The twoplus Applicator Extra is a self-assisted artificial insemination kit that can be used from the comfort of your home. In just 3 simple steps, the Applicator Extra helps deposit sperm close to the cervix, giving nature a helping hand.

• No medical help or clinic visit needed

• Deposits semen close to the cervix, giving sperm a more direct path

• Designed for comfort with soft tip made of 100% medical grade silicone 

• Make your fertile window count

• Affordable alternative to try now: 3 steps. 15 minutes

Frequently asked questions

1. How long before trying to conceive should I start taking folic acid?
   The NHS recommends starting folic acid ideally three months before you begin trying to conceive, though starting as soon as you decide to try is still worthwhile if three months isn't possible.¹

2. Can I take a regular multivitamin instead of a pregnancy-specific one?
   Only if you check the label carefully. Many general multivitamins contain vitamin A or retinol, which the NHS advises avoiding before and during pregnancy.¹ A supplement labelled for pregnancy or preconception use removes the guesswork.

3. Do I need to take vitamin D all year round?
   Not necessarily. The NHS recommends it from October to March for most people, but you may need it year-round if you cover most of your skin outdoors, spend a lot of time indoors, or have black or brown skin.²

4. Do I need to keep taking these vitamins once I'm pregnant?
   Yes, for folic acid, continue until you're 12 weeks pregnant. Vitamin D is recommended throughout the whole of pregnancy, not just the early weeks.¹ˑ²

Sources

1. NHS – Pregnancy vitamins and supplements: https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/ 

2. NHS – Vitamin D: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ 

3. NHS Healthy Start – How to apply: https://www.healthystart.nhs.uk/how-to-apply/ 

4. NHS – Foods to avoid in pregnancy: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/