Top 10 Pregnancy Vitamins
Uses & Sources

Pregnancy vitamins are vital to your baby's growth and development. I always wanted to know what are the foods I should eat more of while pregnant that are best for my baby and me.

Extreme deficiencies require supplements. Check with your doctor before starting your own vitamin plan as high doses can be harmful.

  1. Vitamin A - Retinol, Beta-Carotene
    • Uses--beta-carotene most common, baby's cell growth, vision, skin, bone & teeth, immunity, early months in pregnancy involved in heart, circulatory & nervous system development, 3rd trimester need increases as baby's weight gain at highest
    • Sources--red orange yellow fruit & veggies like mango, squash, carrots, pumpkin, peppers, sweet potatoes, watercress, spinach, broccoli, cabbage, tomato juice
  2. Vitamin B1 - Thiamine
    • Uses--nerve function, release energy from food
    • Sources--pork & beans, brown rice, yeast extract, green peas, tomato juice, sunflower seeds, soy milk, spinach
  3. Vitamin B2 - Riboflavin
    • Uses--energy metabolism, skin health, vision
    • Sources--dairy, eggs, clams, fortified cereals, whole grain bread, beans, lentils, spinach, broccoli, mushrooms, oysters
  4. Vitamin B3 - Niacin
    • Uses--energy production, skin digestion and nerve health
    • Sources--shrimp, water canned tuna, potatoes, spinach, tomato juice, chicken, ground beef, nuts, cereals
  5. Vitamin B9 - Folic Acid, Folate
    • Uses--400ug daily supplement months before pregnancy & 1st trimester, 2nd & 3rd trimester eat folate rich foods, supports placenta, reduce risk of neural tube defects & spina bifida
    • Sources--oranges, strawberries, cantaloupe, beans, spinach, fortified cereal, beets, broccoli, cauliflower, peas, nuts, pasta, asparagus, avocados, black-eyed peas, brussels sprouts
  6. Vitamin B12 - Cobalamins
    • Uses--crucial for baby makes red blood cells & makes basic genetic materials, breaks down fatty acids & amino acids, supports maintenance of nerve cells
    • Sources--meat, poultry, fish, dairy, eggs
  7. Vitamin C - Ascorbic Acid
    • Uses--antioxidant, increased need during pregnancy, new tissue production, iron absorption, low levels linked to pre-eclampsia, healthy immune system, synthesizes collagen, amino acid metabolism
    • Sources--strawberries, citrus fruits, kiwi, papaya, cranberries, black currents, peppers, tomatoes, broccoli, spinach, potatoes, brussels sprouts, watercress, cauliflower, grapefruit juice
  8. Vitamin D - Calciferol
    • Uses--fetal bone & teeth development, aids calcium function
    • Sources--oily fatty fish, egg yolk, milk, sunlight, liver
  9. Vitamin E - Tocopherol
    • Uses--antioxidant, counters cell damage, stabilizes cell membranes in cells
    • Sources--avocados, cod, nuts, vegetable oil, wheat germ, whole-grain bread, sweet potatoes, shrimp, sunflower seeds
  10. Vitamin K - Phylloquinone
    • Uses--blood clotting, prevention for babies hemorrhagic diseases, blood calcium regulator
    • Sources--broccoli, cabbage, spinach, brussels sprouts and leafy green vegetables
Bonus...Pregnancy Vitamin B6 - Pyridoxine
  • Uses--red blood cells, maintain brain function, break down amino and fatty acids, helps against morning sickness
  • Sources--bananas, watermelon, cantaloupe, broccoli, spinach, squash, potatoes, white rice, chicken breast meat, fish, pork, eggs, soybeans, oats, bran, peanuts, peas, walnuts, wheat germ, sunflower seeds, beans, carrots, cabbage.
Keeping a balanced and nutritious diet will ensure you and your baby get all the vitamins both of you need during your pregnancy.

Always have a check up with your doctor to find out if you have any specific pregnancy vitamin deficiencies and needs.

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