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What vitamins do I need when pregnant?

What vitamins do I need when pregnant?

Olivia Mello @

What vitamins do I need when pregnant?

Based on: Mokashi M., Cozzi-Glaser G., Kominiarek M.A. Dietary Supplements in the Perinatal Period. Obstetrics & Gynecology. 2025;00:1–14. DOI: 10.1097/AOG.0000000000006098

Why Nutrition and Supplements Matter in Pregnancy

During pregnancy, the body’s nutritional needs increase to support fetal growth and maternal health. Even with a balanced diet, many people require additional vitamins and minerals. The 2025 Obstetrics & Gynecology review highlights how specific micronutrients—vitamins A, D, C, B6, B12, and K, along with iodine, iron, choline, zinc, calcium, and folate—play essential roles in this process.

Key Vitamins and Recommended Dosages

Vitamin A

  • Recommended intake: 770 micrograms per day

  • Upper limit: 3,000 micrograms per day

  • Function: Supports fetal cardiac and craniofacial development.

  • Deficiency risks: Maternal night blindness, fetal microcephaly, increased infection risk.

  • Note: Excessive doses (particularly retinol supplements) can be teratogenic. Best obtained from food sources such as carrots, leafy greens, and sweet potatoes.

Vitamin D

  • Recommended intake: 600 IU/day

  • Safe range: 1,000–2,000 IU/day

  • Function: Promotes fetal skeletal development and calcium absorption.

  • Deficiency risks: Congenital rickets, neonatal fractures, reduced fetal bone growth.

  • Sources: Fortified milk and grains, salmon, mackerel, fish liver oils, and egg yolks.

  • Studies show that 40–50% of pregnant individuals remain deficient in vitamin D despite supplement use.

Vitamin C

  • Recommended intake: 85 mg/day

  • Upper limit: 2,000 mg/day

  • Function: Acts as an antioxidant, supports collagen synthesis and fetal lung development.

  • Deficiency risks: May be associated with higher risk of preeclampsia.

  • In pregnant smokers, 500 mg/day improved newborn lung function and reduced wheezing.

  • Sources: Citrus fruits, strawberries, broccoli, and tomatoes.

Vitamin B6 (Pyridoxine)

  • Recommended intake: 1.9 mg/day

  • Therapeutic use: 10–25 mg three times daily for nausea and vomiting in pregnancy.

  • Function: Supports heme (red blood cell) synthesis.

  • Deficiency risks: Preeclampsia, hyperemesis gravidarum, neurologic disorders in infants.

  • Sources: Liver, pork, chicken, bananas, beans, and whole-grain breads.

Vitamin B12 (Cobalamin)

  • Recommended intake: 2.6 micrograms/day

  • Function: Supports fetal neurodevelopment and maternal red blood cell production.

  • Deficiency risks: Maternal macrocytic anemia, potential impairment of fetal cognitive development, insulin resistance.

  • Sources: Animal products such as meat, eggs, and dairy. Individuals with vegetarian or vegan diets may require supplementation.

Vitamin K

  • Recommended intake: 90 micrograms/day

  • Function: Essential for maternal and fetal clotting factor synthesis.

  • Deficiency risks: Maternal or neonatal hemorrhage.

  • Sources: Spinach, kale, broccoli, lettuce, and vegetable oils.

Iodine

  • Recommended intake: 250–300 micrograms/day

  • Function: Crucial for fetal neurodevelopment and thyroid function.

  • Deficiency risks: Maternal hypothyroidism, fetal hypothyroidism, cognitive delay.

  • Sources: Iodized salt and dairy products.

Iron

  • Recommended intake: 27 mg/day

  • Function: Supports red blood cell production and fetal growth.

  • Deficiency risks: Maternal anemia, preterm birth, low birth weight, increased maternal and neonatal mortality.

  • Treatment for deficiency: At least 65 mg elemental iron daily; alternate-day dosing may reduce side effects.

  • Sources: Beans, lentils, enriched grains, beef, turkey, liver, and shrimp.

Choline

  • Recommended intake: 450 mg/day (550 mg/day while breastfeeding)

  • Function: Supports fetal brain development and neural tube closure.

  • Deficiency risks: Potential impact on fetal cognitive and neurobehavioral outcomes.

  • Sources: Eggs, peanuts, chicken, beef, and soy products.

Zinc

  • Recommended intake: 11 mg/day

  • Upper limit: 40 mg/day

  • Function: Aids maternal enzyme function and immune support.

  • Deficiency risks: Growth restriction, teratogenesis, fetal demise.

  • Note: High-dose iron (over 60 mg/day) can interfere with zinc absorption.

Calcium

  • Recommended intake: 1,000–1,300 mg/day

  • Upper limit: 2,500 mg/day

  • Function: Essential for fetal skeletal development.

  • Deficiency risks: Gestational hypertension, preterm delivery, preeclampsia.

  • Sources: Dairy, almonds, sesame seeds, sardines, broccoli, and fortified grains.

  • A Cochrane review found that at least 1 g/day of calcium reduces preeclampsia risk, especially for those with low dietary calcium intake.

Folate (Vitamin B9)

  • Recommended intake: 400–800 micrograms/day

  • Function: Required for fetal neural tube closure (completed by 28 days after fertilization).

  • High-risk individuals (previous neural tube defects): 4,000 micrograms (4 mg) per day before and through the first trimester.

  • Deficiency risks: Neural tube defects and maternal anemia.

  • Sources: Leafy greens, fortified grains, and supplements.

Summary Table

Vitamin Recommended Daily Intake in Pregnancy Deficiency Risks Safe Upper Limit
Vitamin A 770 µg Night blindness, fetal microcephaly 3,000 µg
Vitamin D 600 IU (1,000–2,000 IU safe) Rickets, bone growth delay 4,000 IU
Vitamin C 85 mg Preeclampsia risk, poor healing 2,000 mg
Vitamin B6 1.9 mg Anemia, nausea, neurologic issues 100 mg
Vitamin B12 2.6 µg Anemia, neurodevelopmental delay —
Vitamin K 90 µg Hemorrhage risk —
Iodine 250–300 µg Hypothyroidism, cognitive delay 1,100 µg
Iron 27 mg Anemia, preterm birth —
Choline 450 mg Cognitive delay 3,500 mg
Zinc 11 mg Growth restriction 40 mg
Calcium 1,000–1,300 mg Preeclampsia, preterm birth 2,500 mg
Folate 400–800 µg (4 mg if high-risk) Neural tube defects —

 

How JoJo Prenatal Vitamins Compare to Recommended Dosages

JoJo Prenatal Vitamins are the only vitamins formulated by experts in high risk pregnancy, containing the highest amount of folate allowed without a prescription.

Each capsule typically provides:

  • Nutrient Recommended Daily Intake in Pregnancy Amount in JoJo Prenatal Vitamins Comparison
    Folic Acid (Vitamin B9) 400–800 µg (4,000 µg if high-risk) 600 µg Within recommended range for most pregnancies
    Iron 27 mg 27 mg Meets recommendation
    Vitamin D 15 µg (600 IU) — safe up to 50 µg (2,000 IU) 37.5 µg (1,500 IU) Within safe and effective range
    Vitamin C 85 mg 120 mg Above minimum requirement; within safe upper limit (2,000 mg)
    Vitamin B12 (Cobalamin) 2.6 µg 2.8 µg Meets recommendation
    Zinc 11 mg 11 mg Meets recommendation

Key Takeaways

  • Begin prenatal vitamins at least one to two months before conception.

  • Continue them through pregnancy and early postpartum.

  • Focus on achieving adequate folate, iron, vitamin D, calcium, and iodine intake.

  • Avoid excess vitamin A supplementation.

  • Always review supplement labels and consult a healthcare professional for individualized guidance.

 

Disclaimer: The information in this blog is not intended to treat or diagnose and is for educational purposes only. Always refer to a medical professional for advise 

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