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It is highly advisable that you seek approval from your doctor before you take any vitamin supplements while you are pregnant. During the first term the demands of vitamins are not very significant, however in the last three months there is a noticeable requirement in fetal energy, which might require some extra nutrients.

A good healthy diet should provide you and your baby with most of the nutrients needed during pregnancy and usually there is no need for extra amounts to be taken. The only exception to this is folic acid, all women planning pregnancy should take a daily supplement of 0.4mg folic acid, ideally before conception and until around three months of pregnancy.

Vitamin D, or cholecalciferol, promotes the absorption of calcium and the formation and normal development of healthy bones and teeth. Most of our vitamin D is made in the skin when it is exposed to sunlight. Extra vitamin D is stored in the liver as it is fat-soluble.

Mix everything together and eat immediately. You can add extra crunch - and more minerals - by adding some sunflower or sesame seeds. Tip: Calcium is needed for healthy bones and teeth. Kids and teens need lots of calcium to grow string, healthy bones and adults need calcium to help prevent problems like osteoporosis.

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Two new studies add to the growing body of evidence that taking extra doses of vitamins can do more harm than good.

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