·    Folic acid : It plays a major role in pregnancy. It reduces the risk of defective childbirth and prevents diseases like spina bifida. 800 microgram of folic acid consumption is necessary when you are pregnant. This should be taken till 12 weeks of pregnancy. You can also supplement folic acid naturally from vegetables, brown rice, fortified bread and cereals. If you have chosen a vitamin supplement that has folic acid as well, make sure that it is 800mcg. Also, note that vitamin A should not be taken during pregnancy as it might have adverse effects. Eliminate vitamin A supplements from the list.
Apo-folic acid here

Vitamin C and Iron: It is likely for pregnant woman to have iron deficiency and as such, one must consume rich iron diets. Iron helps in taking oxygen all around your red blood cells and is very essential for the development of your baby’s brain. Lack of iron can make the mother anemic, which is harmful for you and the baby as well. Have red meat, fish, eggs, pulses, green vegetables and fortified cereals for breakfast. You can also have iron supplements.
Vitamin C helps our body in absorbing iron. You can also have fresh fruits and juices rich in vitamin C.
Liver is very rich in iron however; it should be avoided in pregnancy.

·    Vitamin D: A pregnant woman should take 10 microgram of vitamin D everyday. Vitamin D is rarely found as a food supplement, the sunlight is the one of the many sources of vitamin D.

·    Omega fats: Omega 3 fatty acids are very helpful in pregnancy. You should take a good amount of omega fats. This will help in the development of your baby’s nervous system and prevent you from any kind of cardiac disorder. Omega fats can be richly found in oily fishes. Salmon, sardines and mackerel are very good source of omega fats.
However, this should not be taken in large portions. You could take it twice a week. Over consumption of omega fats can have an adverse effect on your baby.
Flax and Pumpkin are also rich in omega 3 fatty acid, have two tbs a day. You can also have omega 3 fatty acid supplements, which are pregnancy friendly.

·    Prenatal vitamin supplements: if you re planning to have a baby very soon then it is good for you to start taking care of your self as a mother would. You can start having a multivitamin supplement before pregnancy, which is also known as prenatal vitamin supplement. You can carry on taking this supplement after you have conceived. These supplements usually contain all the necessary nutrients that are essential during pregnancy including iron and folic acid. Before getting one for yourself do check if the multivitamins are meant for pregnancy or not. The normal multivitamins contain many other vitamins, which should not be taken by a pregnant woman.

·    Vitamin A: Pregnant woman should avoid it. Vitamin A is not suitable during pregnancy and if consumed in larger amounts can be fatal for the baby.

·    Magnesium: It helps in the development of your baby’s heart, skeletal system and nervous system. It provides energy to the mother and is a great help in labor contractions. Major sources of magnesium are seafood, nuts and whole grains.

·    Potassium: It helps in maintaining the fluid balance of both the mother and her baby. It regulates acidity. Dried fruits, lean meat, sunflower seeds and green leafy vegetables are good sources of potassium.

·    Phosphorus: Prenatal multivitamins usually do not contain phosphorus. It is balanced with the help of vitamin D and calcium, combined together. Dairy products are a good source of phosphorus.


Some of the top supplements available in the New Zealand market today ( remember to ask your health professional for which one suits you the most as one multivitamin supplement is usually enough)



Elevit tablets are multivitamin supplements as well and are very helpful in maternity. Probably the most popular supplement for pregnant and lactating mothers in NZ.
It is a complete researched based vitamins and minerals supplementation

Thomson Pregnacare is a multivitamin supplement rich in iron and folic acid. This is very helpful during conception, all through pregnancy and the postnatal stage. Taking pregnacare during pregnancy reduces the chance of malnutrition in the baby. It is very helpful for breast-feeding mothers. It prevents the pregnancy ailments such as itching, morning sickness and nausea.
Dosage: 1 tab twice daily with food.


Mumomega is a supplement composed of omega 3 fatty acids. It is very helpful in prenatal stages, during the pregnancy and in the postnatal stage. It helps in developing the eyes and brain of the baby.
Its essential nutrients are helpful for lactating mothers.

Menevit is a supplement specifically formulated to maintain sperm health for couples planning pregnancy.