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Good nutrition during pregnancy supports your baby's development and your own health. Here is what to eat, what to avoid, and which supplements are recommended for pregnant women in Korea.
Pregnancy increases nutritional demands considerably. A growing fetus requires adequate amounts of folate, iron, calcium, vitamin D, omega-3 fatty acids, protein, and iodine — and deficiencies in any of these can have lasting effects on the baby's health.
Folic acid is the most critical nutrient in early pregnancy. It prevents neural tube defects (including spina bifida) when taken before conception and during the first 12 weeks. All women planning pregnancy or in the first trimester should take 400–800 mcg of folic acid daily. Natural food sources include dark leafy greens (spinach), lentils, chickpeas, and fortified cereals.
Iron requirements nearly double during pregnancy to support expanded blood volume and fetal iron stores. Iron deficiency anaemia in pregnancy increases risk of premature birth and low birth weight. Korea's antenatal care includes routine haemoglobin and ferritin testing.
Vitamin D is essential for fetal bone development and immune function. Given the high prevalence of vitamin D deficiency in Korea, the Ministry of Health and Welfare recommends vitamin D supplementation throughout pregnancy.
Omega-3 DHA supports fetal brain and eye development — aim for two portions of oily fish per week (Korean staples like mackerel are excellent sources). Limit high-mercury fish: shark, swordfish, and king mackerel.
Calcium requirements remain at 1,000 mg/day during pregnancy. Dairy, tofu, legumes, and fortified plant milks are good sources. Iodine (found in iodised salt, dairy, and seaweed) is essential for thyroid function and fetal brain development — though very high seaweed soup (miyeokguk) consumption, a traditional Korean postpartum food, should be balanced given the potential for excess iodine intake; discuss quantities with your doctor.
Foods to avoid during pregnancy: raw/undercooked meat, raw fish, unpasteurised dairy, liver (excess vitamin A), excessive caffeine (limit to 200 mg/day — about one small coffee).
Key Points
- Folic acid 400–800 mcg/day is essential before conception and in first trimester
- Iron requirements double — routine testing and supplementation often needed
- Vitamin D supplementation recommended throughout pregnancy in Korea
- Two portions of oily fish per week for DHA; avoid high-mercury fish
- Miyeokguk (seaweed soup) is a traditional postpartum food but iodine intake should be moderated with medical guidance
- Avoid raw fish, unpasteurised dairy, undercooked meat, and liver
When to See a Doctor
- As soon as you know you are pregnant — begin antenatal care at a community health centre or private clinic
- If you experience severe nausea or vomiting preventing adequate food intake
- If you have a history of gestational diabetes or pre-eclampsia
- If you follow a vegetarian or vegan diet and need tailored supplementation advice
For emergencies in Korea, call 119
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Medical Disclaimer
This article is published by DoctorsInKorea.com for educational and informational purposes only. It does not replace a professional clinical evaluation by a licensed healthcare provider. For accurate medical diagnosis and personalised treatment paths, please book an appointment with a licensed KMA physician. For immediate life-threatening medical emergencies in Korea, please call 119.
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Last reviewed: April 1, 2026