When Should I Start Taking Pre-natal Vitamins?

Written By Chloe Young

When to begin preparing your body for pregnancy?

When planning for pregnancy, the ideal time to start preparing your body is at least three months before conception. This is because it takes around 90 days for eggs to mature, meaning the nutrients and lifestyle choices you make now can directly impact egg quality. The UK government recommends taking 400mcg of folic acid daily from preconception through the first trimester to help prevent neural tube defects. However, optimal pregnancy preparation goes beyond folic acid—ensuring adequate levels of iron, vitamin D, omega-3s, and other key nutrients to support fertility and a healthy pregnancy. It’s also important for partners to prepare, as sperm health is just as crucial, and is influenced by diet, lifestyle, and environmental factors. In fact, preparing even earlier than three months can be even more beneficial, helping to balance hormones, reduce inflammation, and optimise overall health. The first 1,000 days of life—from conception to a child’s second birthday—are the most critical for long-term health, influencing everything from immune function to brain development. By making conscious, nourishing choices before pregnancy, you’re giving your baby the strongest possible start in life.

Why your pregnancy nutrition might need a boost..

HOW CAN DNA TESTING HELP?

If you’re planning for a baby or already pregnant, you’ve probably been told to “eat a balanced diet” and “take your prenatal vitamins.” But here’s something most people don’t realise—even in high- income countries like the UK, New Zealand, and Singapore, most women still aren’t getting enough of the essential nutrients they need for a healthy pregnancy.

How do we know this? Enter the Nipper Trial—the largest-ever randomised controlled study looking at nutrition before, during, and after pregnancy. And the results were pretty eye-opening...

THE NIPPER TRIAL: WHAT IT FOUND

This study followed 1,700 women and discovered that a whopping 90% were deficient in at least one key nutrient—before they were even pregnant! That means most women are already starting pregnancy at a disadvantage when it comes to essential nutrients that support their baby’s development.

And we’re not just talking folic acid...

nutrients like omega-3, vitamin D, iodine, iron, and choline all play a huge role in pregnancy health.
But here’s the thing: not every woman has the same nutrient needs. That’s where DNA testing comes in.

How Your DNA Affects Nutrient Absorption?

We all metabolise nutrients differently. Your genetics can influence how well your body absorbs, processes, and uses key vitamins and minerals— meaning some women are at higher risk of deficiencies, even with a healthy diet.

For example:

  • MTHFR gene variants can affect how well you process folic acid (which is crucial for preventing neural tube defects).

  • PEMT gene variants may mean you need more choline to support your baby’s brain development.

  • VDR gene variants can impact how efficiently your body absorbs vitamin D (which is essential for bone health and immunity).

  • COMT gene variants influence how your body handles stress, which can impact pregnancy hormones.

By testing your DNA, we can identify where your body might need extra support and create a personalised nutrition plan tailored to you.

Why Personalisation Matters

Most prenatal supplements are “ONE-SIZE- FITS-ALL” but you are not ONE-SIZE-FITS-ALL.

Through a personalised consultation, I can:

Help you understand what your DNA says about your nutrient needs.

Suggest targeted supplements based on your genetic profile.

Ensure your pregnancy diet is meeting your unique needs—because food is even more important than supplements!

Chloe Young