Daily iron and folic acid supplementation is one of WHO's core universal recommendations for all pregnant women.

WHO recommendation

• Iron: 30-60 mg of elemental iron daily
• Folic acid: 400 mcg (0.4 mg) daily
• Take throughout the whole pregnancy

Why it matters

Folic acid is essential for development of the baby's nervous system, especially in the first weeks when the neural tube forms. Ideally it is started before conception, but starting during pregnancy is still important.

Iron helps prevent anaemia, one of the most common pregnancy complications. Blood volume increases during pregnancy, so the need for iron rises too. Anaemia can increase the risk of fatigue, birth complications, low birth weight, and preterm birth.

Practical tips

• Your healthcare provider should choose the dose: if anaemia is diagnosed, iron may be increased up to 120 mg per day until haemoglobin normalizes
• Iron is absorbed better with vitamin C, such as citrus or juice, and worse with tea, coffee, and dairy products
• If iron causes nausea or constipation, do not stop on your own - ask your healthcare provider about changing the formulation or schedule
• Include iron-rich foods in your diet: meat, fish, legumes, and dark green vegetables

Your healthcare provider should choose the specific product and dose. Do not self-prescribe supplements.