Life stage
Trying to conceive and supplements
When trying to conceive, the NHS recommends a daily 400 microgram folic acid supplement, started before you conceive and continued until 12 weeks of pregnancy, to help prevent neural tube defects, plus a daily 10 microgram vitamin D supplement. Beyond these, a varied diet and a healthy weight matter most. Some women need a higher folic acid dose on their GP's advice, so check anything new with your GP, midwife or pharmacist.
What changes nutritionally
The preconception period is where two NHS recommendations begin. Folic acid is the clearest: the neural tube forms in the first few weeks, often before a woman knows she is pregnant, which is why the advice is to start before you conceive. Vitamin D is recommended too. The aim is to set good foundations rather than to add lots of supplements.
Because this is the start of a high-stakes stage, we keep to what the NHS advises. A balanced diet, a healthy weight, and the two recommended supplements are the foundation for most people who are trying to conceive.
The supplement categories that matter
- Folic acid: NHS-recommended at 400 micrograms daily before conception and to 12 weeks; a higher 5 milligram dose only if your GP advises it.
- Vitamin D: NHS-recommended at 10 micrograms daily, continuing through pregnancy and breastfeeding.
- Iron: only if a blood test shows you need it; do not self-prescribe before or during pregnancy.
- Omega-3: DHA matters in pregnancy, usually from oily fish within NHS limits; understand the source before supplementing.
A single pregnancy multivitamin can cover the folic acid and vitamin D together. See our comparison of the best prenatal vitamins in the UK.
Where this fits across the life stages
Trying to conceive leads into pregnancy and then the postnatal period, each with its own nutrition priorities. Later stages are covered in our perimenopause, menopause and senior years guides.
Frequently asked questions
What supplements does the NHS recommend when trying to conceive?
The NHS recommends taking a daily 400 microgram folic acid supplement while trying to conceive and until you are 12 weeks pregnant, to help prevent neural tube defects such as spina bifida. It also recommends a daily 10 microgram vitamin D supplement. Always follow current NHS guidance.
When should I start folic acid?
The NHS advises starting folic acid before you conceive, ideally when you stop using contraception or start trying, because the neural tube forms very early in pregnancy. If you did not start beforehand, begin as soon as you know you are pregnant and continue to 12 weeks.
Do I need a higher dose of folic acid?
Some women are advised to take a higher 5 milligram dose, for example those with diabetes, a higher body weight, certain conditions or a family history of neural tube defects. This is a prescription decision, so speak to your GP rather than buying a high-dose product yourself.
What else helps with preconception nutrition?
Beyond folic acid and vitamin D, the foundation is a varied, balanced diet, a healthy weight, and reducing alcohol and stopping smoking. The NHS does not recommend a cupboard of extra supplements. If you have been trying for a while or have a health condition, speak to your GP.
This is information, not medical advice, and is not a substitute for a registered clinician. When trying to conceive, always follow NHS guidance and check any supplement with your GP, midwife or pharmacist first.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 8 June 2026