Pregnancy is one of those times when nutrition really matters — but I don’t believe pregnancy nutrition needs to become complicated, restrictive or obsessive. The tricky part is that nutrient requirements increase during pregnancy, while appetite and food intake don’t necessarily increase by very much.

The foundations are actually quite simple: eat a wide variety of whole foods, prioritise protein, include plenty of colourful vegetables and fruit, eat quality fats, and make sure you’re getting enough of the key nutrients required to support both mum and baby.

In fact, the Australian Nutrient Reference Values show that pregnancy increases requirements for a number of vitamins and minerals, despite only modest increases in energy requirements (National Health and Medical Research Council [NHMRC], 2006).

This is where I think a good-quality prenatal can be useful.

A prenatal shouldn’t replace a nourishing diet. It shouldn’t be used as a nutritional insurance policy that allows you to eat whatever you like. But it can provide a really useful nutritional safety net for nutrients that are particularly difficult to consistently obtain in adequate amounts from food alone.

There are five nutrients in particular that I pay close attention to: folate, iron, iodine, choline and DHA.

And importantly, there is a difference between the Australian Nutrient Reference Value and what emerging research suggests may be an optimal intake. Let’s look at each one.

1. Folate Requirements in Pregnancy

The Australian recommendation: 600 µg/day

Folate is one of the nutrients I consider non-negotiable when preparing for pregnancy.

The Australian RDI for folate during pregnancy is 600 µg dietary folate equivalents (DFE) per day, compared with an estimated average requirement of 520 µg/day (NHMRC, 2006).

This increased requirement reflects the enormous amount of DNA synthesis, cell division and tissue growth occurring during pregnancy.

Folate isn’t just about the supplement. We get it abundantly through food. Excellent dietary sources include:

• leafy green vegetables
• broccoli
• asparagus
• legumes
• avocado
• citrus
• eggs
• fortified breads and cereals

However, Australian research suggests that many women don’t achieve adequate folate intake from food alone during pregnancy. In the BABY1000 pilot cohort, 44–50% of women did not meet the estimated average requirement for folate from food alone (Maneschi et al., 2023).

But when we’re talking about folate supplementation, I think it’s important to go beyond simply asking: “how much folate do I need?“

I am thinking: “what form of folate do you need based on your unique make up?”

Why I prefer methylfolate

There are several different forms of folate, and 5-methyltetrahydrofolate (5-MTHF), commonly called methylfolate, is the biologically active circulating form of folate and the form that participates directly in one-carbon metabolism.

Folic acid, on the other hand, is a lab made synthetic oxidised form of folate that isn’t naturally occurring. Before it can participate in the methylation cycle, it needs to undergo a series of enzymatic conversion steps.

One of the enzymes involved in this pathway is produced by the MTHFR gene. This is where genetics becomes relevant.

Common MTHFR variants — particularly A1298C & C677T — can reduce MTHFR enzyme activity. The effect varies according to genotype, and having an MTHFR variant does not mean that someone cannot process folic acid. The CDC specifically notes that people with MTHFR variants can still process folic acid, but their capacity to activate it may be reduced (Centers for Disease Control and Prevention [CDC], 2025).

However, from a biochemical perspective, I prefer to provide methylfolate primarily, because it bypasses the MTHFR-dependent conversion step and provides the form of folate that can enter one-carbon metabolism.

For me, this is less about saying “folic acid doesn’t work” and more about asking – why make the body convert it if we can provide the biologically active form directly?

This can be particularly appealing when I’m working with women who have an MTHFR variant, elevated homocysteine, a history of recurrent pregnancy loss, or chromosomal abnormalities.

What does the research actually show?

This is an area where the marketing around methylfolate has moved faster than the clinical evidence.

One of the most relevant trials was a randomised controlled trial involving 220 women with recurrent miscarriage, who were assessed for MTHFR C677T and A1298C polymorphisms. Women were randomised to receive either 1 mg/day of 5-MTHF or 1 mg/day of folic acid from at least eight weeks before conception through 20 weeks of pregnancy. Both groups experienced improvements in folate status. Folate concentrations increased significantly more in the 5-MTHF group, but importantly, there was no statistically significant difference in abortion rate between the groups (Hekmatdoost et al., 2015).

A 2023 randomised trial in 60 pregnant women compared 600 µg/day of folic acid with 600 µg/day of 6S-5-MTHF. Both forms effectively maintained maternal folate status. However, women receiving 5-MTHF had substantially lower concentrations of unmetabolised folic acid (UMFA) in plasma than those receiving folic acid (Draicchio et al., 2023).

This is interesting because folic acid is not the same molecule as the naturally occurring folate forms circulating in the body. When supplemental folic acid is consumed, particularly at higher intakes, some may remain unmetabolised, largely due to a reduce capacity to activate it.

In fact, an Australian randomised controlled trial found that women receiving 800 µg/day of folic acid after 12–16 weeks’ gestation had higher circulating UMFA concentrations than women receiving a prenatal supplement without folic acid, while also maintaining substantially higher folate concentrations (Sulistyoningrum et al., 2024).

A newer 2021 study was performed on 100 women, whp had experienced at least two consecutive miscarriages first trimester abortion. All patients were positive of having MTHFR gene mutation. Patients were divided into two groups, one received 5mg folic acid, and the other received 1mg methylfolate. 54% of patients in the folic acid group miscarried, vs 16% in the methylfolate group. Additionally, 24% of women had preterm labour in the folic acid group, vs 16% in the methylfolate group. Overall, researchers concluded that methyfolate improves pregnancy continuation rates and decreases occurrence of associated pregnancy co-morbidities as preterm labor and preeclampsia (Essmatt, 2021).

An even newer 2026 randomised controlled trial compared prenatal multivitamins containing 6S-5-MTHF with a folic-acid-containing prenatal during the second and third trimesters. Both forms maintained maternal and fetal folate status. However, detectable UMFA was substantially less common in the 5-MTHF group — 7% compared with 31% — and UMFA concentrations were also lower in maternal blood and placental tissue (Draicchio et al., 2026).

The researchers concluded that 5-MTHF was an effective alternative for maintaining folate status while reducing UMFA, but importantly stated that more research is needed to determine whether this translates into differences in fetal health or development.

There is also a 2025 study that is particularly interesting for women with a history of adverse pregnancy outcomes and elevated homocysteine. The researchers found that methylfolate reduced homocysteine and that the methylfolate group had fewer adverse pregnancy outcomes than the synthetic folic acid group (Song et al., 2025).

So what do I recommend?

For my clients, I generally prefer a prenatal containing 5-MTHF rather than folic acid, particularly when we’re taking a personalised approach to preconception and pregnancy nutrition.

My reasoning is based on the biochemistry: folic acid → enzymatic conversion → 5-MTHF → methylation

versus: 5-MTHF → directly available for one-carbon metabolism

So when there is a known MTHFR variant, particularly alongside elevated homocysteine or other evidence of altered folate metabolism, I think there is a reasonable biochemical rationale for choosing 5-MTHF.

2. Iron Requirements in Pregnancy

The Australian recommendation: 27 mg/day

Iron requirements increase substantially during pregnancy because you’re building a larger maternal blood supply while also supplying iron to the placenta and developing baby.

The Australian RDI is 27 mg of iron per day during pregnancy (NHMRC, 2006).

Your body becomes more efficient at absorbing iron during pregnancy, and individual requirements will depend on your iron stores, dietary pattern, previous pregnancies, menstrual history and other factors.

What does the research suggest is optimal?

Rather than assuming every woman needs a high-dose iron supplement, I prefer to think about iron status. This means looking at markers such as haemoglobin and ferritin at the start of pregnancy, and throughout and assessing your individual risk.

A 2024 systematic review for the US Preventive Services Task Force included 17 trials involving more than 24,000 pregnant women. Iron supplementation reduced the risk of maternal iron deficiency and iron-deficiency anaemia at term. However, evidence for improvements in outcomes such as preterm birth, low birth weight or caesarean delivery was much less consistent (Cantor et al., 2024).

This is important because more iron isn’t automatically better. High-dose iron can cause constipation, nausea and gastrointestinal discomfort, and unnecessary supplementation isn’t something I recommend.

Can you get enough from food?

This is one of the hardest nutrients to consistently achieve.

Australian research is particularly striking here.

In the BABY1000 study, 99–100% of women did not meet the estimated average requirement for iron from food alone (Maneschi et al., 2023).

The Australian NRVs also recognise that iron absorption varies according to dietary pattern. Absorption is estimated at approximately 18% from a mixed Western diet containing animal foods, compared with around 10% from vegetarian diets, meaning women following vegetarian diets have substantially higher dietary iron requirements (NHMRC, 2006).

Excellent dietary sources include:

• red meat
• poultry
• seafood
• eggs
• legumes
• tofu
• leafy green vegetables
• pumpkin seeds
• iron-fortified foods

Pairing plant-based iron sources with vitamin C-rich foods can also help increase non-haem iron absorption.

So my approach is:

Build an iron-rich diet first, check iron status, and supplement according to individual requirements.

A prenatal containing a modest amount of iron can be useful as nutritional coverage, but someone with confirmed iron deficiency or anaemia may require a separate therapeutic dose under the guidance of their healthcare practitioner. Additionally, I prefer to dose iron independently as zinc in a prenatal tends to compete with iron for absorption.

3. Iodine Requirements in Pregnancy

The Australian recommendation: 220 µg/day

Iodine is essential for thyroid hormone production, and during pregnancy those thyroid hormones are critical for your baby’s developing brain and nervous system.

The Australian RDI for iodine during pregnancy is 220-250 µg/day, compared with 150 µg/day for non-pregnant adult women (NHMRC, 2006).

Australia also recommends that women who are pregnant, breastfeeding or planning pregnancy take 150 µg of supplemental iodine per day (NHMRC, 2010).

This is one of the reasons iodine is such an important ingredient to check for when choosing a prenatal.

What does the research suggest is optimal?

The evidence here is nuanced.

There is strong biological rationale for adequate iodine during pregnancy, but trials of iodine supplementation haven’t consistently demonstrated improvements in childhood cognitive outcomes. A systematic review and meta-analysis of 14 trials found that iodine supplementation improved iodine status and prevented increases in maternal thyroglobulin (Nazeri et al., 2021).

So I wouldn’t interpret the research as “more iodine is better”. Rather, the goal is adequate iodine without excessive intake.

Can you get enough from food?

Potentially — but it isn’t always predictable. I don’t recommend trying to meet iodine requirements with kelp or seaweed supplements because iodine concentrations can be extremely variable (FSANZ, 2025).

We primarily get iodine from seafood and seaweed, but bread is also fortified with idoine in Australia. Good sources include:

• seafood
• dairy
• eggs
• iodised salt
• iodine-fortified bread

Australia introduced mandatory iodine fortification of bread in 2009, which improved iodine intake across the population. However, pregnancy increases requirements, and Australian public health guidance continues to recommend a 150 µg iodine supplement during pregnancy because dietary intake may not reliably provide enough (Food Standards Australia New Zealand [FSANZ], 2025; NHMRC, 2010).

Australian research supports this concern. In the BABY1000 cohort, 76–84% of women did not meet the estimated average requirement for iodine from food alone (Maneschi et al., 2023).

One important caveat: if you have a thyroid condition, speak with your doctor before supplementing iodine as it will interact with thyroid medication, and could exacerbate a thyroid condition.

4. Choline Requirements in Pregnancy

The Australian recommendation: 440 mg/day

Choline is probably the nutrient I most often see overlooked in pregnancy. The Australian Adequate Intake is 440 mg/day for pregnant women aged 19–50 (NHMRC, 2006).

Choline is involved in:

• cell membrane formation
• neurotransmitter production
• methylation
• lipid transport
• placental development
• fetal brain development

And there is growing interest in how maternal choline intake may influence neurodevelopment.

What does the research suggest is optimal?

This is an area where the Australian recommendation may not tell the whole story. The Australian AI of 440 mg/day is based on relatively limited evidence. The European Food Safety Authority has set a slightly higher AI of 480 mg/day for pregnancy.

A 2024 systematic review and meta-analysis found that only approximately 11% of pregnant women across the included studies achieved recommended choline intakes. Higher maternal choline status was also associated with a lower risk of adverse pregnancy outcomes, although this evidence was predominantly observational and cannot establish that increasing choline intake causes better outcomes (Zhang et al., 2024).

Some controlled feeding studies have investigated substantially higher intakes, including around 930 mg/day, and have demonstrated changes in maternal and fetal choline metabolism. However, we don’t yet have enough clinical outcome data to say that every pregnant woman should be taking 900 mg of supplemental choline.

Can you get enough from food?

This is where the Australian data are particularly compelling.

In the Australian Barwon Infant Study, the mean daily dietary choline intake during pregnancy was 372 mg/day, and only 23% of women met the Australian AI of 440 mg/day (Staskova et al., 2023). Another Australian study found median choline intakes of approximately 362–414 mg/day, with only 39–51% of women meeting the Australian AI depending on the stage of pregnancy (Probst et al., 2022).

The best dietary sources include:

Eggs, red meat, dairy, poultry, legumes and nuts.

Eggs are particularly useful, contributing approximately 17% of total choline intake in one Australian pregnancy cohort (Probst et al., 2022). One egg is equivelant to 150mg choline, so if you have three eggs per day you will meet the minimum requirements.

I always recommend that if you are taking a prenatal, ensure it contains at least 200mg choline in it.

5. DHA Requirements in Pregnancy

DHA is an important structural component of the developing brain and retina, and maternal DHA requirements increase throughout pregnancy.

The Australian NRV: no specific DHA RDI

Australia doesn’t currently have a pregnancy-specific RDI for DHA. The Australian NRVs provide an Adequate Intake for total long-chain omega-3 fats (DHA + EPA + DPA) of 115 mg/day for pregnant women aged 19–50 (NHMRC, 2006).

But this isn’t the same thing as a DHA-specific pregnancy target. International expert guidance has commonly recommended approximately 200 mg DHA per day during pregnancy, either through food or supplementation.

What does the research suggest is optimal?

A 2024 systematic review and meta-analysis of nine randomised controlled trials involving 5,710 pregnancies found that DHA supplementation at 450–800 mg/day was associated with higher infant birth weight and fewer low-birth-weight infants. The effect on preterm birth was smaller and did not reach statistical significance in that analysis (Bilgundi et al., 2024).

This doesn’t mean every woman needs 800 mg of DHA.

Rather, it suggests that DHA requirements may be higher for some women than the amount contained in a standard prenatal.

Can you get enough from food?

This is another nutrient where Australian women tend to fall short.

Analysis of Australia’s National Nutrition and Physical Activity Survey estimated that women of childbearing age had a median DHA intake of only approximately 51 g/day, compared with the commonly recommended 200 mg/day pregnancy target (Meyer et al., 2016).

Australian research in pregnant women has similarly found low fish and omega-3 intake.

In one study of Australian pregnant women, only 32% were eating at least two serves of fish per week, while approximately 19% reported never eating fish during pregnancy (Nicholson et al., 2019).

This is important because oily fish is by far the richest dietary source of DHA.

Excellent choices include:

• salmon
• sardines
• trout
• mackerel
• other lower-mercury oily fish

If you’re eating oily fish regularly, you may be able to achieve a substantial amount of your DHA requirements through food. If you don’t eat fish, or only eat it occasionally, a DHA-containing prenatal or separate pregnancy-safe omega-3 supplement can be a very practical way to close the gap.

So, do you actually need a prenatal?

This is where I think the conversation needs a little more nuance.

A prenatal is not a substitute for a good diet.

But Australian research tells us something important: even women who are eating well well often aren’t consistently meeting pregnancy nutrient requirements from food alone.

The BABY1000 study found that inadequate food-derived intakes were particularly common for iron, iodine and folate, with 99–100% of women below the EAR for iron, 76–84% below the EAR for iodine and 44–50% below the EAR for folate (Maneschi et al., 2023).

Australian studies also show that choline and DHA are commonly under-consumed (Probst et al., 2022; Staskova et al., 2023; Meyer et al., 2016).

And Australian pregnancy guidance already recommends specific supplementation with folic acid and iodine, while iron and other nutrients should be individualised according to dietary intake, blood tests and clinical risk (NHMRC, 2010; Australian Government Department of Health and Aged Care, 2025).

So rather than thinking of a prenatal as something you take instead of eating well, I see it as nutritional coverage alongside a nutrient-dense diet.

My ideal approach is:

Food first.
Targeted supplementation second.
Individualised based on your diet, pathology, medical history and stage of pregnancy.

Frequently Asked Questions About Pregnancy Nutrition

1. What nutrients are most important to take during pregnancy?

The nutrients I pay particular attention to are folate, iron, iodine, choline and DHA. Australian guidance specifically recommends folic acid and iodine supplementation during pregnancy, while iron and other nutrients should be individualised according to diet, blood tests and individual risk factors (NHMRC, 2010; Australian Government Department of Health and Aged Care, 2025).

2. Can I get all the nutrients I need during pregnancy from food?

A nutrient-dense diet should provide the foundation of pregnancy nutrition, but Australian research suggests that many women don’t meet pregnancy requirements from food alone. Iron, iodine and folate inadequacy are common, while Australian studies also show that choline and DHA intake frequently falls below recommended levels (Maneschi et al., 2023; Probst et al., 2022; Staskova et al., 2023; Meyer et al., 2016).

3. Should I take methylfolate or folic acid during pregnancy?

For my clients, I generally prefer 5-MTHF/methylfolate because it is the biologically active form of folate and bypasses the MTHFR-dependent conversion step. However, Australian public health recommendations continue to specifically recommend folic acid because it has the strongest clinical evidence for preventing neural tube defects.

4. How much DHA should I take during pregnancy?

Australia does not currently have a specific pregnancy RDI for DHA. The Australian NRV provides an AI of 115 mg/day for total long-chain omega-3s, while international guidance commonly supports approximately 200 mg DHA/day during pregnancy, particularly for women with low fish intake. I tend to recommend higher doses, 450–800 mg/day, due to evidence of increased birth weight, long-term cognition and reduced low birth weight (Bilgundi et al., 2024).

5. Does my prenatal need to contain choline?

Choline is worth paying particular attention to when choosing a prenatal. The Australian AI is 440 mg/day, yet Australian research suggests that many pregnant women don’t achieve this through food alone. In the Barwon Infant Study, only 23% of women met the Australian AI, while another Australian study found that fewer than half met the AI during early pregnancy (Staskova et al., 2023; Probst et al., 2022). (

If your prenatal doesn’t contain choline, you’ll need to be be focusing hard on nutrition to get enough from foods such as eggs, meat, dairy, poultry and legumes. An easy equation is 1 egg = 150mg choline.

Reference

Australian Government Department of Health and Aged Care. (2025). Folate and pregnancy. Pregnancy, Birth and Baby. https://www.pregnancybirthbaby.org.au/pregnancy/nutrition-and-lifestyle/folate-and-pregnancy (Pregnancy Birth Baby)

Bilgundi, K., Viswanatha, G. L., Purushottam, K. M., John, J., Kamath, A. P., Kishore, A., Nayak, P. G., & Nandakumar, K. (2024). Docosahexaenoic acid and pregnancy: A systematic review and meta-analysis of the association with improved maternal and fetal health. Nutrition Research, 128, 82–93. https://doi.org/10.1016/j.nutres.2024.06.008

Cantor, A. G., Holmes, R., Bougatsos, C., Atchison, C., DeLoughery, T., & Chou, R. (2024). Screening and supplementation for iron deficiency and iron deficiency anemia during pregnancy: Updated evidence report and systematic review for the US Preventive Services Task Force. JAMA, 332(11), 914–928. https://doi.org/10.1001/jama.2024.13546

Centers for Disease Control and Prevention. (2025). MTHFR gene variant and folic acid. https://www.cdc.gov/folic-acid/data-research/mthfr/index.html

Draicchio, F., Hausser, J., Sharafi, M., Grier-Welch, A., Vance, A., Alamdari, N., Futterman, I. D., Chudnoff, S., Malysheva, O., Caudill, M. A., Hanson, I., & Jiang, X. (2026). Using 6S-5-methyltetrahydrofolate instead of folic acid in prenatal multivitamin reduces unmetabolized folic acid concentrations in the mother-fetus dyad: A 24-week randomized controlled trial. Frontiers in Nutrition, 13, 1679067. https://doi.org/10.3389/fnut.2026.1679067

Draicchio, F., et al. (2023). Supplementation with (6S)-5-methyltetrahydrofolic acid appears as effective as folic acid in maintaining maternal folate status while reducing unmetabolised folic acid in maternal plasma: A randomised trial of pregnant women in Canada. British Journal of Nutrition. https://doi.org/10.1017/S0007114523001733

Essmat, A. (2021). Comparative study between the use of regular folic acid supplement versus the use of L-Methyl folate in patients with Methyl tetrahydrofolate reductase (MTHFR) gene mutation with recurrent pregnancy loss. Open Journal of Obstetrics and Gynecology, 11(9), 1104-1111.

Food Standards Australia New Zealand. (2025). Iodine and pregnancy. https://www.foodstandards.gov.au/consumer/nutrition/pregnancy/iodine-and-pregnancy (Food Standards Australia New Zealand)

Hekmatdoost, A., Vahid, F., Yari, Z., Sadeghi, M., Eini-Zinab, H., Lakpour, N., & Arefi, S. (2015). Methyltetrahydrofolate vs folic acid supplementation in idiopathic recurrent miscarriage with respect to methylenetetrahydrofolate reductase C677T and A1298C polymorphisms: A randomized controlled trial. PLoS ONE, 10(12), e0143569. https://doi.org/10.1371/journal.pone.0143569 (

Maneschi, K., Geller, T., Collins, C. E., Gordon, A., & Grech, A. (2023). Maternal diet quality and nutrient intakes across preconception and pregnancy are not consistent with Australian guidelines: Results from the pilot BABY1000 study. Food Science & Nutrition, 11, 4113–4123. https://doi.org/10.1002/fsn3.3401

Meyer, B. J., et al. (2016). Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: Results of an analysis from the 2011–2012 National Nutrition and Physical Activity Survey. Nutrients, 8(3), 111. https://doi.org/10.3390/nu8030111

National Health and Medical Research Council. (2006). Nutrient reference values for Australia and New Zealand including recommended dietary intakes. Australian Government Department of Health and Ageing. https://www.nhmrc.gov.au/about-us/publications/nutrient-reference-values-australia-and-new-zealand-including-recommended-dietary-intakes

National Health and Medical Research Council. (2010). Iodine supplementation for pregnant and breastfeeding women. Australian Government. https://www.nhmrc.gov.au/about-us/publications/iodine-supplementation-pregnant-and-breastfeeding-women

Nazeri, P., Shariat, M., & Azizi, F. (2021). Effects of iodine supplementation during pregnancy on pregnant women and their offspring: A systematic review and meta-analysis of trials over the past 3 decades. European Journal of Endocrinology, 184(1), 91–106. https://doi.org/10.1530/EJE-20-0927

Nicholson, J. S., et al. (2019). Omega-3 fatty acids to prevent preterm birth: Australian pregnant women’s preterm birth awareness and intentions to increase omega-3 fatty acid intake. Nutrition Journal, 18, 52. https://doi.org/10.1186/s12937-019-0499-2

Probst, Y., et al. (2022). Estimated choline intakes and dietary sources of choline in pregnant Australian women. Nutrients, 14(18), 3819. https://doi.org/10.3390/nu14183819

Staskova, L., Marx, W., Dawson, S. L., O’Hely, M., Mansell, T., Saffery, R., Burgner, D., Collier, F., Novakovic, B., Vuillermin, P., Field, C. J., Dewey, D., & Ponsonby, A. L. (2023). The distribution of dietary choline intake and serum choline levels in Australian women during pregnancy and associated early life factors. European Journal of Nutrition, 62(7), 2855–2872. https://doi.org/10.1007/s00394-023-03186-w

Sulistyoningrum, D. C., Sullivan, T. R., Skubisz, M., Palmer, D. J., Wood, S., Ueland, P. M., McCann, A., Makrides, M., Green, T. J., & Best, K. P. (2024). Maternal serum unmetabolized folic acid concentration following multivitamin and mineral supplementation with or without folic acid after 12 weeks gestation: A randomized controlled trial. Maternal & Child Nutrition, 20(4), e13668. https://doi.org/10.1111/mcn.13668

Song, J., Lan, R., Yin, D., Wang, L., & Gong, H. (2025). Influence of different forms of folic acid supplementation on pregnancy outcomes under various exposure factors. Technology and Health Care, 33(1), 343–351. https://doi.org/10.3233/THC-241034

Zhang, Y., et al. (2024). Choline in pregnant women: A systematic review and meta-analysis. The Journal of Nutrition. https://doi.org/10.1016/j.tjnut.2024.04.004

A note from Elyse

This information is intended for education and does not replace individual medical or nutritional advice.

Pregnancy supplements should be selected according to your individual circumstances, dietary intake, pathology, medical history and stage of pregnancy. In particular, iron and iodine supplementation should be discussed with your healthcare practitioner if you have iron deficiency, anaemia or a thyroid condition.

If you have an MTHFR variant, I also don’t recommend making decisions based on the genetic result alone. Looking at the bigger picture — including folate status, homocysteine, B12, diet, family history and pregnancy history — gives us a much more useful picture of how your folate metabolism is functioning. And even better – work with a qualified practitioner like me to support you in pregnancy.