Vitamins and minerals for pregnant and lactating women

Pregnancy is an exciting time in a woman's life, and the first time pregnant is filled with expectations and changes. At the beginning of a pregnancy, you as a woman often become aware of what you should eat, what you should not eat, how much you should eat and perhaps also which vitamins and minerals the body needs a little extra of. It is important to have some control so that both mother and baby feel well and for a healthy pregnancy. It can feel like a jungle to keep track of everything but don't worry, it's not as complicated as it may seem.

Here you can read more about Elexir Pharma's range of nutritional supplements that are particularly suitable for pregnant and breastfeeding women. Our product Multi Pregnant gives you a flexible all-in-one product.

The baby gets all its nutrition from the mother

During the development of the fetus in the mother's stomach, all nutrition to the fetus comes directly from the mother via the placenta. The placenta is an organ that forms during pregnancy and acts as a barrier and a filtering mechanism between the maternal and fetal bloodstreams. Through the placenta, oxygen, nutrients and other substances are transferred from the mother's blood to the fetus's blood.

This means that the mother's nutritional status is important for the development and well-being of the fetus inside the womb. Nutrients that are transferred via the placenta are, for example, glucose (blood sugar), amino acids (the building blocks of protein), fatty acids, vitamins and minerals. Antibodies are also transferred to give the baby initial protection against certain infections.

A simple way to ensure nutritional requirements is through a varied and nutritious diet, but dietary supplements can also contribute to part of the daily need for vitamins and minerals.

Here you can read more about Elexir Pharma's range of nutritional supplements that are particularly suitable for pregnant and breastfeeding women.

Important vitamins for you who are pregnant

Vitamins are always important for the body, regardless of whether you are pregnant or not, but during pregnancy the need for some increases. There are several vitamins to keep an extra eye on during pregnancy. These are folic acid (vitamin B9), vitamin D and vitamin B12. There are also minerals that are of extra importance during this period, read more about them a little further down in the text. If you want to ensure your daily need for important vitamins, we have a product called Multi Gravid that we can highly recommend.

Folic acid

Folic acid is a water-soluble B vitamin that is especially important during pregnancy and actually even a few months before you become pregnant. Folic acid is of great importance for the development of the fetus. Folic acid has an important function in the cell division process but is also needed to prevent so-called neural tube defects in the fetus.

Neural tube defects are also called spina bifida and are a group of congenital conditions that result from a lack of closure of the structures surrounding the spinal cord (that is, the spinal canal, also called the neural tube). These defects can cause very serious damage to the fetus and therefore the Norwegian Food Agency recommends that all pregnant women take dietary supplements with 400 µg of folic acid daily. They also recommend women planning a pregnancy to eat the same amount in the months before to ensure the levels in the body right from the start. Here you will find a high-quality folic acid supplement .

Folic acid is of course also in the food we eat. Some examples of foods that contain a lot of folic acid are dark green leafy vegetables, legumes, skim milk and whole grain products.

Vitamin D

Vitamin D is a vitamin with great importance for calcium absorption and is therefore crucial for the skeletal development of the fetus. It can be difficult to get enough vitamin D from diet and the sun, so supplementation may be necessary, especially if there is a deficiency. Feel free to ask your midwife for a blood test to check your vitamin D status. Vitamin D is found in smaller amounts in fatty fish, fortified dairy products and eggs. During the summer, we also get it from the sun. Here you will find our vitamin D range .

Vitamin B12

Vitamin B12 is important for the functioning of the nervous system and for the production of red blood cells. Lack of vitamin B12 can affect fetal development, so it is important to ensure adequate intake. B12 is mainly found in animal products, so if you are vegan or vegetarian, it is especially important to review your B12 intake. This can also be seen in a blood test if you are unsure.

Important minerals for you who are pregnant

Not only vitamins are important during pregnancy, but also several minerals are of extra importance during this period. Below is a description of which minerals can be good to keep an extra eye on during pregnancy.


Iron plays a critical role during pregnancy as it is necessary to support the health of both mother and fetus. Iron has several functions. It is a key component of red blood cells and as blood volume increases in the body to support fetal development, so does the need for iron to produce adequate amounts of hemoglobin.

The fetus also needs iron for its own blood formation and to support the development of the circulatory system. Sufficient iron is essential to prevent anemia in both mother and fetus.

Iron deficiency during pregnancy has been linked to an increased risk of premature birth and low birth weight in infants. Maintaining adequate iron levels can help reduce these risks. To meet the increased need for iron during pregnancy, iron supplements are often recommended. Many iron supplements cause a sluggish stomach, here you will find iron tablets that are gentle on the stomach.


Iodine is essential for a healthy pregnancy and fetal development. As a pregnant woman, you need iodine in order for the nervous system, brain and thyroid of the fetus to develop normally. If you suffer from iodine deficiency during the fetal stage, it can interfere with the development of the nervous system as well as physical development.

Iodine is also important for the physical growth of the fetus, including the development of bones, muscles and other tissues.

To ensure sufficient iodine during pregnancy, it is usually recommended to use iodine supplements or eat foods rich in iodine. Iodine is found naturally in certain foods such as fish, shellfish and algae, as well as in iodized salt.


Calcium is needed together with vitamin D to form bones and teeth, but its importance extends beyond just bone and tooth health. Calcium is also needed for muscles and the heart, blood clotting and to maintain a normal blood pressure in the mother during pregnancy.

To meet the increased need for calcium during pregnancy, pregnant women are usually recommended to eat sufficient amounts of calcium through their diet. Sources of calcium include dairy products, dark leafy green vegetables, fish and nuts. Supplements may apply for vegans, for example.

Omega-3 also plays an important role

Omega-3 fatty acids, especially EPA and DHA, are important during pregnancy because of their role in fetal development and maternal health. DHA is an important component of the cell membranes of the brain and eyes and is needed for their development and function. The third trimester in particular is a period of intensive development for the fetus's brain and eyes.

To ensure sufficient omega-3 during pregnancy, pregnant women are advised to include foods rich in these fatty acids in their diet. Good sources include fatty fish (such as salmon, herring, and mackerel), walnuts, flaxseed, chia seeds, and some algae.

Omega-3 supplements can be a good supplement if you have difficulty getting sufficient amounts through food. Here you will find all our Omega-3 products.

Important vitamins for those who are breastfeeding

During the breastfeeding period, more nutrition than normal is used to give the baby everything it needs through breast milk. It therefore becomes important to review diet and nutritional intake to ensure that both mother and baby get everything they need. As a breastfeeding mother, it is recommended that you eat a few hundred extra calories per day and that you make sure to cover the daily need, especially for vitamin D, B vitamins, calcium, iron, zinc and omega-3.

Important minerals for those who are breastfeeding

It is important to get the need for all minerals, of course, but extra important are calcium, iron and zinc.

Frequently asked questions and answers about vitamins and minerals for pregnant and breastfeeding women

Which vitamins are good for breastfeeding?

Vitamin D and B vitamins are especially important, but of course you have to get all the vitamins to meet the body's daily needs.

Which vitamins are best for pregnant women?

We recommend one of our D vitamins together with Multi Gravid, which gives you all the vitamins you need as a pregnant woman.

Can you take magnesium while breastfeeding?

It is fine to eat magnesium both when you are pregnant and when you are breastfeeding.