Micronutrient supply during pregnancy

Fertility in both parents, as well as the long-term health of the child, can also be negatively affected by inadequate nutritional status. Targeted supplementation of essential micronutrients can help prevent or correct such deficiencies. 

Nutrient requirements during pregnancy and breastfeeding 

The common belief that pregnant women need to "eat for two" is not supported by science. The energy requirement increases only moderately during pregnancy: in the first trimester, no additional calories are needed. In the second trimester, it rises slightly by about 250 kcal per day, and in the third trimester as well as during breastfeeding, the additional requirement is around 500 kcal per day. 

However, the situation is very different for micronutrient needs: many vitamins, minerals, and trace elements are required in significantly higher amounts during pregnancy - some even two to four times more than usual. While calorie intake only needs a slight adjustment, ensuring an optimal intake of vital nutrients becomes a central focus. 

The problem is that many women are already not optimally supplied with micronutrients at the start of pregnancy. Pre-existing deficiencies - such as in iron, folate, or vitamin D - can often no longer be compensated for due to rapidly rising demands. A deficiency that initially goes unnoticed may worsen over time and lead to functional consequences, such as impaired embryonic or fetal development, increased susceptibility to infections, or a higher risk of pregnancy complications. 

For this reason, it is important to ensure sufficient micronutrient intake as early as the preconception phase. A targeted lab check before conception is advisable to replenish nutrient stores and prepare the body optimally for pregnancy. 

Key micronutrients in focus 

Below, we highlight the micronutrients that play a particularly central role during pregnancy. We also include relevant study findings and dosage recommendations. 

Folate – high demand especially in the first trimester 

Folate, also known as vitamin B9, is especially important for women trying to conceive and during early pregnancy. It is essential for cell division, blood formation, and the development of the embryo’s nervous system. The period immediately following fertilization is particularly critical - many processes, such as neural tube formation, occur within the first 30 days of pregnancy. The neural tube is an embryonic structure that later forms the central nervous system (brain and spinal cord). 

A deficiency in folate during this time can lead to serious malformations, particularly neural tube defects such as spina bifida. Studies have shown that timely and adequate folate supplementation can reduce the risk of such defects by up to 80% (1). 

It is important to note that many women already have an undiagnosed folate deficiency before becoming pregnant - especially those who have taken oral contraceptives for an extended period. The pill can impair both the absorption and increase the excretion of folate. Such deficiencies should therefore be identified early through lab testing and corrected if necessary. 

Folate intake and dosage 

The daily folate requirement increases during pregnancy from around 300 µg to 600–800 µg. Supplementation should ideally begin four weeks before the planned conception - preferably already when trying to conceive. A common dosage is 400 to 600 µg per day; in cases of significant deficiency or a late start, higher doses such as 800 µg may be appropriate for a limited time. 

The increased intake should be maintained at least until the end of the 13th week of pregnancy. After that, a maintenance dose of 200 to 400 µg per day is usually sufficient. 
The form of the supplement is particularly important: rather than synthetic folic acid, the active form 5-methyltetrahydrofolate (5-MTHF) is preferable. This form can be used by the body directly and does not require enzymatic conversion. This is especially relevant because around 50% of the population has genetic variants (so-called MTHFR polymorphisms) that impair the conversion of folic acid into its active form. These individuals depend on the active form and cannot properly utilize other supplements. 

Our Vitamin B12 Lozenges with Folic Acid contain 400 µg of 5-MTHF combined with 5000 µg of vitamin B12 (methylcobalamin) and 1000 µg of biotin. When supplementing with folate, it is important to monitor vitamin B12 levels. According to studies, a high folate level combined with low B12 may increase the risk of gestational diabetes (2). Our formula therefore provides both vital nutrients in a beneficial ratio. 

Omega-3 fatty acids – brain development and cell health 

Omega-3 fatty acids are essential components of cell membranes and are also involved in various cellular metabolic processes. An adequate supply of these essential fats is therefore highly relevant for both the child’s development and the mother’s health. 

Particularly important is docosahexaenoic acid (DHA), a long-chain polyunsaturated fatty acid. DHA is a major structural component of neuronal cell membranes and thus plays a key role in the development of the brain and retina. Adequate DHA intake during pregnancy and breastfeeding supports long-term cognitive function and vision in the child. 

An additional but often overlooked effect: omega-3 fatty acids can improve the absorption of other micronutrients - such as iron, zinc, selenium, and folate. You can find more on this topic in our article Omega-3 fatty acids to enhance micronutrient absorption. 

Intake and dosage of omega-3 fatty acids 

From a holistic perspective, a daily intake of at least 1,000 mg of omega-3 fatty acids is recommended, ideally including 400–600 mg of DHA. Individual needs can vary significantly depending on diet and metabolic condition. For this reason, it is advisable to perform a fatty acid status test in the lab, which analyses the fatty acid composition of red blood cell membranes. The status should be checked again about 3 to 4 months after starting supplementation in order to assess and adjust intake. 

Our supplement DHA plus EPA contains high-quality algae oil with 375 mg of DHA and 125 mg of EPA per capsule. We recommend taking one capsule three times a day with meals. 

Vitamin D – key vitamin for pregnancy and child health 

A sufficient vitamin D level is of central importance during pregnancy - for both the mother’s health and the child’s development. According to data from the Robert Koch Institute, over 60% of adults in Germany have insufficient vitamin D levels (below a serum threshold of 50 nmol/l) (3). 

Vitamin D is important not only for calcium metabolism and healthy bone development but also plays a key role in immune maturation, central nervous system development, and placental function. For detailed information on the “sunshine vitamin” and its many functions, see our blog Staying fit and healthy through the winter with vitamin D. 

Intake and dosage of vitamin D 

Many clinical guidelines define a serum level of 50 nmol/l as the lower threshold for sufficient supply. However, from a functional medicine perspective - and in many clinical practices and labs such as Biovis - target values of 100 to 200 nmol/l are considered optimal. If this reference range is applied to the general population, the proportion of people in Germany with insufficient levels would be significantly higher than 60%. 

Vitamin D supplementation should always be personalized based on lab results. In cases of marked deficiency, a high initial dose of 10,000–15,000 IU daily over several weeks may be necessary. Afterwards, a maintenance dose of 2,000 to 5,000 IU daily is usually sufficient. It is recommended to check vitamin D levels at least twice a year. 

For targeted repletion, we recommend our Vitamin D Complex with 3,000 IU of vitamin D3 per capsule. The combination with vitamin C and MSM also supports the immune system and connective tissue. 

For long-term use, our liquid formula Vitamin D3 + K2 is ideal. It contains 500 IU of vitamin D3 and 10 µg of vitamin K2 (MK-7) per drop. The combination is particularly important for healthy calcium metabolism. 

Iron – increased demand due to expanded blood volume 

Iron is one of the key micronutrients during pregnancy. It is essential for the formation of red blood cells, oxygen transport, energy metabolism, and immune function. During pregnancy, iron requirements increase significantly because the mother’s blood volume expands by up to 40 percent, and the developing child also needs to be supplied via the placenta. 

Inadequate iron levels can have far-reaching consequences. Severe deficiency, for example, is associated with an increased risk of miscarriage, preterm birth, and other complications for both mother and child. Iron status during pregnancy is also important for the child’s cognitive development and mental health (4). 

Common symptoms of iron deficiency in pregnant women include fatigue, exhaustion, dizziness, reduced performance, and low mood. 

Intake and dosage of iron 

According to the German Nutrition Society, pregnant women should consume 27 mg of iron daily - compared to 16 mg for non-pregnant women (as of August 2025). 

To assess iron status, serum ferritin (stored iron) should be measured along with a complete blood count (including erythrocyte indices and hemoglobin). A ferritin level below 50 µg/L is considered an early indicator of deficiency. 

Iron is best absorbed on an empty stomach, about two to three hours before a meal. If this causes gastrointestinal discomfort, taking it with a small amount of food may help. Absorption inhibitors such as coffee, black tea, and green tea should be avoided around the time of intake, as they significantly reduce iron absorption in the gut. 

For targeted supplementation, a well-balanced combination formula like Iron Complex is recommended. It contains iron along with supporting micronutrients such as vitamin C, vitamin A, copper, and molybdenum to enhance absorption and utilization and support red blood cell production. 

Other important micronutrients 

Below, we present additional micronutrients that play a significant role during pregnancy and breastfeeding. However, this list is not exhaustive, as many other vital nutrients also contribute to health and may be required in higher amounts during demanding phases such as pregnancy and lactation. For this reason, a high-quality combination supplement should always be part of the basic routine. Multivitamin Basic and the higher-dosed Multivitamin Booster are suitable options. 

Iodine 

Iodine is essential for the production of thyroid hormones, which are crucial for the physical and mental development of the unborn child. Insufficient iodine intake during pregnancy has even been linked to impaired intellectual development in children (5). 

Iodine is included in Multivitamin Basic and Booster, as well as in higher amounts in Minerals plus trace elements (102 µg per capsule). 

Magnesium 

Magnesium has numerous functions in the body, supporting muscle function, energy production, cell division, bone health, and nervous system function. Many biological processes during pregnancy and fetal development rely on sufficient magnesium intake. 

To support magnesium levels, Magnesium Plus provides 100 mg of magnesium per capsule. For improved absorption, it also contains vitamin B6. For combined supplementation of magnesium and calcium, we recommend the products listed in the next section. 

Calcium 

Calcium is needed in larger amounts, especially during the second half of pregnancy and while breastfeeding, as it plays a central role in the child’s bone development. Inadequate calcium intake may impair fetal development and increase the mother’s risk of osteoporosis and other complications. 

Recommended supplements include Minerals plus trace elements with 173 mg of calcium per capsule, and CalMag 2:1, which provides calcium and magnesium in an optimal ratio and delivers 200 mg of calcium per capsule. 

Zinc 

Zinc is a key nutrient for cell division, growth, and immune function. 

For targeted supplementation, we recommend our Zinc formula, which combines three organic zinc salts with high bioavailability. 

B vitamins 

B vitamins serve a wide range of functions in the body. Vitamin B12 is essential for cell division, DNA synthesis, blood formation, and the function of the nervous and immune systems. Vitamin B1, B2, and niacin are important for energy metabolism and the nervous system, while vitamin B6 acts as a coenzyme in numerous metabolic reactions. 

For B vitamin supplementation, Vitamin B Complex (with all eight B vitamins) and Vitamin B12 lozenges with folic acid are ideal options. 

Vitamin A 

Vitamin A is essential for cell growth, skin and mucous membrane health, and the development of the eyes and immune system in the unborn child. Adequate supply is especially important during the embryonic phase, when organs and tissues are forming. 

At the same time, caution is warranted: excessive intake of vitamin A - e.g., from consuming liver - can increase the risk of birth defects. 

Vitamin A is included in Multivitamin Basic and Booster. 

Collagen 

Collagen is the main structural protein of connective tissue and plays a key role in the elasticity and stability of skin, ligaments, and tendons - properties that are especially important during pregnancy. Collagen also supports wound healing and postpartum recovery. Supplementation may therefore be particularly beneficial in the third trimester and postpartum period. 

To support collagen formation, we recommend Amino 8, Vitamin C Complex, and MSM. 

Conclusion: Micronutrients for a healthy pregnancy and child development 

During pregnancy and breastfeeding, the body’s need for micronutrients increases significantly. Even in the preconception phase, nutrient intake should be optimized, as many vital substances play a central role in the very earliest stages of embryonic development. 

Targeted supplementation - ideally based on lab values - can help prevent complications, support the child’s optimal development, and preserve the mother’s health in the long term. 

Sources 

1. Crider KS, Qi YP, Yeung LF, et al. Folic Acid and the Prevention of Birth Defects: 30 Years of Opportunity and Controversies. Annu Rev Nutr. 2022;42:423-452.  
2. Maher A, Sobczyńska-Malefora A. The Relationship Between Folate, Vitamin B12 and Gestational Diabetes Mellitus With Proposed Mechanisms and Foetal Implications. J Family Reprod Health. 2021;15(3):141-149.  
3. Rabenberg M, Mensink G. Vitamin-D-Status in Deutschland. Journal of Health Monitoring. 2016;1(2). 
4. Georgieff MK. Iron deficiency in pregnancy. Am J Obstet Gynecol. 2020;223(4):516-524.  
5. Chittimoju SB, Pearce EN. Iodine Deficiency and Supplementation in Pregnancy. Clin Obstet Gynecol. 2019;62(2):330-338.