The first three months of pregnancy are in many ways the most crucial stage of a baby’s development - the time when all of his or her organs and systems are forming, as well as hands, feet, and limbs. It is now recognised that a mother’s diet immediately before conception and in the first weeks of pregnancy can influence the way that the embryo develops.

It is recommended to take 400 micrograms folic acid until you're 12 weeks pregnant. Folic acid can help prevent birth defects known as neural tube defects, including spina bifida.

There are a number of additional beneficial vitamins and minerals that are required to help support you throughout pregnancy. We recommend Vital Essence 1, which has been formulated to support the nutritional needs for the first trimester, including 400mg folate (the more readily absorbable form of folic acid).

We also recommend taking Vital DHA alongside this, which helps protect against DNA damage.

These, alongside other key nutrients can be found in our Newly Pregnant Trimester 1 Support Pack.

The first three months of pregnancy are in many ways the most crucial stage of a baby’s development – the time when all of his or her organs and systems are forming, as well as hands, feet, and limbs. It is now recognised that a mother’s diet immediately before conception and in the first weeks of pregnancy can influence the way that the embryo develops.

The new formulation of Vital Essence 1 supplies all the micro-nutrients that are most important to meet the demands of early pregnancy, including 400ug of Folate (now in the superior L-Methylfolate form and useful for a whole range of cellular activities, not just for helping to minimise the risk of spina bifida) plus lots of protective ingredients such as Beta Carotene (a safe way to help support your intake of Vitamin A), Copper, Magnesium, Manganese and Zinc, all of which support normal cell division and help to protect DNA.

We recommend that it should be taken in conjunction with Vital DHA for maximum benefit to your overall nutrition.

Nutrition is vital for a happy and healthy pregnancy for both the mother and the baby.

In our view, even if you have a healthy diet – which many people don’t these days, with missed, hurried and convenience meals – you may not be be sure you are getting the vitamins and minerals you need.

Not least because intensive food production has stripped many foods of a lot of their nourishment. In our opinion, a good multi-vitamin and mineral supplement is extremely valuable during pregnancy, if only as an insurance policy.

There are a number of key nutrients that are required throughout pregnancy, and especially in the second trimester. These perform a number of functions such as vitamin D which helps the development of bones, heart health and more, as well as B vitamins which contribute towards normal hormone activity.

There is no standard recommendation for how long you should take prenatal vitamins past the first trimester. However, taking a good quality supplement designed for the second trimester will not be harmful and could help support you and your growing baby.

Good nutrition is important for your baby’s development and for your own health during the pregnancy.

We recommend taking Vital Essence 2, which provides everything you need to safeguard your everyday diet, including 400ug of Folate (useful for a whole range of cellular activities, not just for helping to minimise the risk of spina bifida) plus lots of protective ingredients such as Beta Carotene, Copper, Magnesium, Manganese and zinc, all of which support normal cell division and help to protect DNA.

There are a number of other important nutrients that can support your second trimester. We recommend the Trimester 2 Support Pack, which contains Vital Essence 2, as well as other key vitamins and minerals to help best support you and your baby.

We recommend continuing to take prenatal vitamins throughout the third trimester. This is because there are still a number of nutritional requirements for your growing baby during this period, and taking these can support a balanced diet in ensuring your reserves are not depleted.

Most of a baby's Calcium is deposited in this trimester as his or her bones and teeth harden. The foetus takes up Calcium at the rate of approximately 350mg a day during this stage of the pregnancy, so it is good to have a plentiful supply to prevent it being scavenged from your own skeleton. There's plenty of Iron in Vital Essence 3, helping to support your immune system and production of red blood cells in preparation for the birth.

Vital Essence 3 also has good levels of Vitamin D and Vitamin B3 and Choline to help support the structural integrity of your cell membranes. All 30 nutrients in this supplement have been carefully selected for the role they play in the 3rd trimester.

Firstly, ensure you are getting all the essential nutrients, we recommend taking Zita West Vital Essence 3. This supplement contains essential minerals and vitamins, as well as omega 3 fatty acids, which are important for your baby’s development.

We also recommend Zita West Vital DHA, which contains omega 3 essential fatty acids (EFAs) plus zinc.

It is also important to remember to look after your mental health during the third trimester. While it is natural to feel excited and anxious at the same time, it is important to take time for yourself. A massage or a warm bath can also help you to relax. We recommend Zita West Back Ease Massage Oil, a rich blend of essential oils includes jojoba oil which moisturizes your skin without leaving an oily residue.

We also recommend Zita West Preconditioning Down Under from 34 weeks of pregnancy. This rich combination of natural plant oils into the tissues of the perineum daily to help keep the perineal tissue flexible, supple and elastic to reduce the risk of tearing and help to improve recovery time.

No more than 30mg of zinc is recommended during pregnancy