Supplements

PRECONCEPTION HEALTH

SUPPLEMENTS

Key things to know

Before the baby bump, start taking folic acid and iodine supplements to reduce the risk of your baby having serious health problems.
Folic acid can help prevent serious health problems for your baby. Start taking folic acid (400-500 micrograms daily) 3 months before the baby bump (NHMRC, 2023).
Iodine helps with the baby’s brain and nervous system development. Start taking iodine (150 micrograms daily) 1 month before trying for a baby

Before the baby bump describes the time before you are pregnant, when you might be thinking about having a baby, or starting to try for one. It is called preconception.
Folate and iodine are two key nutrients needed before pregnancy. While both are found in food, most women need extra from supplements.

Folate helps your baby’s brain and spine development. Taking a folic acid supplement (400-500 micrograms daily) at least 3 months before pregnancy and during the first 3 months greatly reduces the risk of birth defects.

Iodine (150 micrograms daily) supports your baby’s brain and nervous system development. Because food alone doesn’t provide enough, women planning a pregnancy should start taking a supplement at least 1 month before trying and continue if pregnant or breastfeeding.

You don’t need expensive or combined antenatal vitamins – affordable, single-nutrient supplements and generic brands work just as well.

Some women may need higher doses of folate if they:

have a family history, or a relative who has had a baby with a neural tube defect
have epilepsy
take anti-convulsant medication
have a vitamin B12 deficiency
have diabetes
are above a healthy weight.

Myth busting

'The more expensive vitamins are the best.'

'If I eat a healthy diet, I don’t need supplements.'

'I can start supplements once I know I’m pregnant.'

'Taking too many vitamins can only help, not harm.'

Fact sheets

Work as a team

Folic acid and iodine supplements are only needed by the person carrying the baby, but both partners can work as a team to eat healthy foods before the baby bump.

Facts

Taking 400–500 micrograms of folic acid daily before and during early pregnancy can reduce the risk of neural tube defects. Starting a supplement is a small step that creates a big, future impact.

Iodine deficiency remains a public health issue in Australia, with supplementation recommended for all women planning a pregnancy, pregnant or breastfeeding.

Planning a pregnancy is a great opportunity to optimise health. Taking iodine, folic acid, and other key nutrients if needed can give your baby the best possible start. Women who start these habits before conception often maintain healthier behaviours throughout pregnancy and beyond.

You’re not alone! Help and guidance are available. In Australia, GPs, dietitians, and pharmacists are trained to support you in choosing safe, effective supplements. Many women feel more confident about their pregnancy journey after receiving this support.

Wait! There’s more (benefits)

	Powered with Folate	Packed with Iodine
Green leafy vegetables (spinach, kale, lettuce)
Broccoli, asparagus, brussels sprouts
Citrus fruits including oranges
Lentils, chickpeas, kidney beans
Nuts and seeds
Fortified breads and cereals
Wholemeal bread
Milk, yoghurt or cheese
Eggs
Fish
Seaweed

Support and services

Download a fact sheet about iodine supplements

Access information about folate and folic acid

Understand your health before the baby – take a free preconception health check

References

The Fertility Society of Australia. (2014). Micronutrient (folic acid, iodine and vitamin D) supplements pre-conception and during pregnancy. Retrieved from https://www.yourfertility.org.au/sites/default/files/2018-08/FSA%20Micronutrient%20%28folic%20acid%2C%20iodine%20and%20vitamin%20D%29%20supplements%20pre-conception%20and%20during%20pregnancy_0.pdf

Gaskins, A. J., Chavarro, J. E., & Missmer, S. A. (2014). Diet and fertility: a review. American Journal of Obstetrics and Gynaecology, 210(6), 501–508. https://doi.org/10.1016/j.ajog.2017.08.010

Gaskins, A. J. (2018). Moving the science forward on dietary patterns and male fertility. Fertility and Sterility. Doi: https://doi.org/10.1016/j.fertnstert.2018.03.001

McKenna, E., Hure, A., Perkins, A., & Gresham, E. (2017). Dietary Supplement Use during Preconception: The Australian Longitudinal Study on Women’s Health. Nutrients, 9(10), 1119. https://doi.org/10.3390/nu9101119

National Health and Medical Research Council (NHMRC). (2023). Iodine supplementation for pregnant and breastfeeding women. Retrieved from: https://www.nhmrc.gov.au/about-us/publications/iodine-supplementation-pregnant-and-breastfeeding-women

Queensland Government. (2021). Folate and folic acid. Retrieved from https://www.qld.gov.au/health/staying-healthy/food-pantry/food-safety-for-consumers/food-warnings-and-advice/folate-and-folic-acid

Queensland Government. (2021). Iodine. Retrieved from https://www.qld.gov.au/health/staying-healthy/food-pantry/food-safety-for-consumers/food-warnings-and-advice/iodine

Queensland Government. (2023). Pregnancy and healthy eating. Retrieved from https://www.qld.gov.au/health/staying-healthy/food-pantry/food-safety-for-consumers/food-safety-and-your-health/pregnancy

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2020). Pre-pregnancy Counselling. Retrieved from: https://ranzcog.edu.au/wp-content/uploads/Pre-Pregnancy-Counselling.pdf

Royal Australian College of General Practitioners. (2018). Preconception care. Australian Journal of General Practice, 47(7), 424–429. https://www1.racgp.org.au/ajgp/2018/july/preconception-care

Health and Wellbeing Queensland acknowledges the Traditional Owners and custodians of the lands from across Queensland. We pay our respects to the Elders past and present for they are holders of the memories, traditions, the culture and aspirations of Aboriginal and Torres Strait Islander peoples across Queensland.