When trying to conceive and during pregnancy, folate, iodine, and iron are the main focus – ideally starting folate even before pregnancy begins. Because both too little and too much can be unfavorable during this phase, any supplementation explicitly belongs in medical hands; dosage and timing should be tailored individually.
When trying to conceive and during pregnancy, folate, iodine and iron are the main focus - folate usually even before pregnancy. Because in this phase both too little and too much can be unfavourable, any supplementation belongs explicitly in medical hands. This guide gives a general overview of what is being discussed and does not replace medical advice.
Few phases of life are as special - and few as sensitive. That is precisely why the most important advice in this text is not a single nutrient but a principle: seek medical guidance, do not supplement on your own.
The key points at a glance
- When trying to conceive and during pregnancy, special recommendations apply - always seek medical guidance.
- Folate plays a central role and is usually recommended even before pregnancy.
- Iodine and iron are also frequently mentioned.
- Dosage and timing must be determined individually and with a doctor.
- A balanced diet forms the foundation, medical guidance the framework.
Why this phase demands special attention
When trying to conceive and during pregnancy and breastfeeding, the need for individual nutrients changes significantly. The body performs something extraordinary. Unlike at other times, here too much can be just as unfavourable as too little - which is why the recommendations for this phase differ from general advice, and why every supplement should be coordinated with a doctor. Professional bodies and midwives give clear, individual recommendations on this.
Folate: the central role
Folate (the natural form of folic acid) is discussed particularly often when trying to conceive and in early pregnancy. Several EU claims are authorised for folate, including one that concerns exactly this phase of life:
| Function | Authorised claim |
|---|---|
| Maternal tissue | Folate contributes to maternal tissue growth during pregnancy |
| Blood formation | Folate contributes to normal blood formation |
| Cell division | Folate has a role in the process of cell division |
| Homocysteine | Folate contributes to normal homocysteine metabolism |
Professional bodies usually recommend starting intake before pregnancy - that is, already when trying to conceive. However, the amount and timing should be determined by a doctor. Which forms exist and how folate and folic acid differ is explained in Folic acid and folate: effect and form as well as Folate deficiency: signs. Through the diet, green vegetables, pulses and whole grains provide folate.
Iodine: for the thyroid
Iodine contributes to normal thyroid function, to the normal production of thyroid hormones and to normal energy metabolism. The requirement is increased during pregnancy and breastfeeding. The appropriate amount should be coordinated with a doctor - especially with existing thyroid issues this is essential, since both too little and too much iodine can be unfavourable. More in the guide Iodine: effect, requirement and thyroid.
Iron: know your status
Iron contributes to the normal formation of red blood cells and haemoglobin, to normal oxygen transport and to the reduction of tiredness. During pregnancy the iron requirement rises because the blood volume increases. Whether and how much should be supplemented depends heavily on the individual blood value - which is why the rule is: do not supplement on suspicion, but have your status determined by a doctor. Further reading: Recognising and preventing iron deficiency and Iron: bisglycinate versus sulphate.
Why folate in particular counts so early
That folate is already discussed when trying to conceive - and not only after a positive test - has a simple biological background: the earliest developmental processes take place in a phase in which many women do not yet know they are pregnant. That is why recommendations deliberately start before pregnancy. Folate has a role in the process of cell division and contributes to maternal tissue growth during pregnancy - two authorised claims that outline its significance in this phase well. The specific amount and timing, however, are always determined by medical guidance.
Further nutrients that are mentioned
Besides folate, iodine and iron, further nutrients are discussed. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones; the status should be assessed by a doctor. The omega-3 fatty acid DHA is also frequently mentioned - DHA contributes to the maintenance of normal brain function and vision (with a daily intake of 250 mg DHA). Whether, in what form and amount these make sense in an individual case can only be assessed by a doctor. We name them purely for general orientation.
Food sources at a glance
As well as individual nutrients can be supplemented - the foundation is always food. This overview shows where folate, iodine and iron are naturally found:
| Nutrient | Good food sources |
|---|---|
| Folate | green leafy vegetables, pulses, whole grains, broccoli, eggs |
| Iodine | iodised table salt, sea fish, seafood, dairy products |
| Iron | pulses, whole grains, meat, pumpkin seeds, oats |
How far these sources cover the increased requirement of this phase of life varies individually - and that is exactly why medically guided supplementation may be necessary.
A balanced diet as the basis
The foundation remains a balanced, varied diet: green leafy vegetables, pulses and whole grains provide folate, iodised table salt and sea fish contribute to iodine supply, iron-rich foods - combined with vitamin C-rich vegetables and fruit - support iron absorption. How vitamin C helps here is explained in Combining vitamin C and iron. Talk to your doctor or midwife before taking anything.
Breastfeeding is part of it too
The focus is often on trying to conceive and on pregnancy, yet during breastfeeding too the nutrient requirement for many vitamins and minerals remains increased. The body continuously passes nutrients on through breast milk, which places demands on your own supply. Here too the same applies unchanged: which nutrients in which amount make sense should be assessed by a doctor or by the midwife. Some recommendations from pregnancy continue, others change - a further reason not to let guidance end with the birth.
What is better coordinated with a doctor in this phase
To make clear why we so consistently point to medical guidance, it helps to look at the particularities of this phase of life:
- Fat-soluble vitamins (e.g. vitamin A) can accumulate in the body - here the amount is particularly sensitive.
- Iodine can be problematic when too low as well as too high with thyroid issues.
- Plant-based preparations often need to be assessed differently in this phase than otherwise.
- Iron should be guided by the actual blood value, not by gut feeling.
These points are not scaremongering but the reason why professional bodies issue their own, individually tailored recommendations for trying to conceive, pregnancy and breastfeeding.
Why medical guidance is so important
Trying to conceive and pregnancy are a highly sensitive phase. Some nutrients are important in certain amounts, others should only be taken after consulting a doctor - too much can be just as unfavourable as too little. This also applies to seemingly harmless herbal and plant preparations: what is otherwise unproblematic may need to be assessed differently in this phase. Avoid self-experiments and, when in doubt, rather talk one time too many with your medical carer.
Scientific context
Here we name exclusively generally authorised nutrient claims for folate, iodine and iron and deliberately make no statements about child development or disease risks. For many plant substances no health-related claims are authorised in the EU; during pregnancy and breastfeeding such preparations are generally to be avoided without consulting a doctor. What is decisive is always the individual medical advice and the official recommendations of the professional bodies.
Matching products from Scheunengut
Nutrients such as iron and iodine can be found in the categories Iron and Iodine; a broad overview is offered by the category Vitamins, minerals & trace elements, and specifically for this phase of life the category Women in every situation of life. Please choose products and dosages exclusively in consultation with your doctor. All Scheunengut products are lab-tested and made in Germany.
Frequently asked questions (FAQ)
From when should you take folate when trying to conceive?
Professional bodies usually recommend starting intake before pregnancy - that is, when trying to conceive. The exact amount and timing should, however, be determined by a doctor, as they depend on the individual situation.
Which nutrients are particularly important during pregnancy?
The most frequently mentioned are folate, iodine and iron; vitamin D and the omega-3 fatty acid DHA are also discussed. Whether and in what amount they make sense in an individual case must be assessed by a doctor, since special recommendations apply in this phase.
May I take plant-based preparations during pregnancy?
Only after consulting a doctor. What is otherwise unproblematic may need to be assessed differently during pregnancy and breastfeeding. Herbal and plant preparations without consulting a doctor are generally to be avoided in this phase.
Can I also overdose on nutrients during pregnancy?
Yes, in this phase both too little and too much of a nutrient can be unfavourable - for example with iodine or fat-soluble vitamins. That is why dosage and choice should always be coordinated with a doctor.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- Food Supplements – Yes or No — Verbraucherzentrale (German Consumer Advice Centre)
- Health assessment of food supplements — German Federal Institute for Risk Assessment (BfR)
- Colorful Pills for a Clear Conscience – What Do Food Supplements Actually Do? — German Nutrition Society (DGE)
- Food supplements — European Food Safety Authority (EFSA)
