Are you pregnant and unsure how much vitamin A you can have? You are far from the only one. Vitamin A is important for the body, but during pregnancy, it's especially important to avoid excessive amounts of the type of vitamin A called retinol. Here's a practical and reassuring guide on how to navigate diet and supplements.

When you are pregnant, it is typically not vitamin A from ordinary food in normal amounts that causes problems – but rather large doses from supplements and very vitamin A-rich foods.

• Choose a prenatal vitamin designed for pregnant women and check the amount of vitamin A on the label.
• Be extra vigilant if it states retinol, retinyl acetate, or retinyl palmitate (these are forms of vitamin A that can lead to excessive intake if the dose is high).
• Ask your midwife or doctor if you are already taking a multivitamin that is not specifically for pregnancy.

Vitamin A can come as:

• Retinol (preformed vitamin A, mainly from animal sources and some supplements).
• Beta-carotene (provitamin A, which the body can convert as needed, found, for example, in vegetables).

When reading the contents of a supplement, look to see if vitamin A primarily comes from beta-carotene or if the product contains retinol forms. If in doubt, it is perfectly fine to take a picture of the label and have it assessed by a healthcare professional.

Many are advised to take supplements during pregnancy, but it's a good idea to avoid "stacking" several products on top of each other.

• You are taking both multivitamins and extra individual vitamins.
• You switch brands and continue with the same dose as before without comparing contents.
• You are taking cod liver oil or liver-based supplements (here, the vitamin A content may be relevant to clarify).

If you have taken a supplement and only afterwards become concerned, try to take a deep breath and contact your midwife or doctor with the specific product name and contents. This is the quickest way to get a clear answer.

Foods like liver can contain a lot of retinol. Therefore, it's smart to be cautious with large amounts of liver products, especially if you are also taking a vitamin with vitamin A.

• If you occasionally eat small amounts of liver pâté, you can note it and mention it at your next consultation if you are uneasy.
• If you frequently eat liver products, or if you are unsure about the amounts, get an individual assessment from your midwife or doctor so you don't have to guess.

It can be difficult to "feel" vitamin A intake, as symptoms can be non-specific and due to many other things during pregnancy. Therefore, the best next step is usually to look at the sources (diet and supplements) rather than interpreting symptoms.

• you have taken a high-dose vitamin A (retinol) supplement for a period
• you have combined several products and are unsure of the total intake
• you want help choosing a suitable prenatal supplement

While you're navigating vitamins and all the new changes, it should also be easier on your body. Many find that their breasts change early, and a soft, non-underwired solution can be a great help here.

• Gel-Support® maternity and nursing bra - a supportive alternative to underwire, designed to follow the body's changes during pregnancy and breastfeeding without blocking milk ducts.
• Seamless original maternity and nursing bra - for those who want a light, flexible fit that adapts to the body as your size changes.

If you want to see more solutions gathered in one place, you can also go directly to the Pregnancy collection, where the focus is on comfort and support throughout pregnancy.