Non-Toxic Pregnancy Checklist UK: What to Avoid, in Order

Short answer: start with the NHS basics, because they have by far the strongest evidence: folic acid, vitamin D, no alcohol, no smoking, and the NHS food list. After that, a few low-effort swaps (ventilating when decorating, fragrance-free basics, uncoated pans, checking for lead pipes) are reasonable precautions, but the evidence behind them is much weaker.

Why this checklist puts the NHS first

Search for a "non-toxic pregnancy" and you will find long lists of products to throw out. Most of those lists skip the steps that matter most. The Royal College of Obstetricians and Gynaecologists (RCOG) does suggest a "safety first" approach to everyday chemicals, but the scientists behind its advice were clear that "for most environmental chemicals we do not know whether or not they really affect a baby's development" and that low-dose exposures "may pose minimal risk". So this list is ordered by strength of evidence, not by how alarming something sounds.

Part 1: the NHS essentials (Strong evidence)

1. Take folic acid

The NHS advises 400 micrograms of folic acid every day from before you conceive until 12 weeks of pregnancy. Some people are advised a higher 5 milligram dose (for example with a family history of neural tube defects, diabetes, or certain epilepsy or HIV medicines), which a GP can prescribe.

2. Take vitamin D

The NHS recommends 10 micrograms of vitamin D a day for pregnant and breastfeeding women, particularly from September to March, and warns not to take more than 100 micrograms (4,000 IU) a day. Many pregnancy multivitamins cover both folic acid and vitamin D. You may qualify for free vitamins through the Healthy Start scheme. More detail is in our vitamin D supplement guide.

3. Avoid vitamin A supplements and liver

The NHS says not to take cod liver oil or any supplement containing vitamin A (retinol) in pregnancy, and to avoid liver and liver products.

4. Do not drink alcohol

The NHS position is simple: if you are pregnant or planning to be, you should not drink alcohol.

5. Stop smoking and avoid other people's smoke

Smoking restricts the baby's oxygen supply and raises the risk of stillbirth and low birth weight. The NHS also notes that second-hand smoke from a partner or housemate can lower birth weight and raise the risk of sudden infant death. If vaping helps you quit, the NHS says it is far less risky than continuing to smoke. Free help: the National Smokefree helpline on 0300 123 1044.

6. Follow the NHS food list

The NHS foods to avoid page covers raw or undercooked meat, raw shellfish, swordfish, shark and marlin (mercury), unpasteurised dairy, some soft and blue cheeses unless cooked until steaming, and eggs without the British Lion stamp unless fully cooked. Limit tuna to 4 cans or 2 steaks a week, oily fish to 2 portions a week, and caffeine to 200mg a day.

7. Cut toxoplasmosis risk

The NHS advises wearing gloves to empty cat litter and when gardening, washing hands afterwards, and washing soil off fruit and vegetables.

Part 2: lower-exposure swaps worth doing (Promising to Early evidence)

These are sensible, low-cost precautions. None of them is as important as Part 1.

8. Check for lead if your home is old

UKHSA says homes built before 1970 may have lead pipes, and lead paint was common before the 1970s. It advises pregnant women to avoid activities with a risk of high lead exposure. In practice that means: ask your water company to test if you suspect lead pipes, run the kitchen tap after water has stood overnight, and do not sand or strip old paint yourself. A jug certified to NSF/ANSI 53 for lead is a useful stopgap; see our water filter guide.

9. Let someone else paint, and ventilate

Tommy's, the pregnancy charity, says modern paint fumes are unlikely to harm a developing baby but solvent-based paints and old paintwork carry more risk. Use water-based paint, keep windows open, and stay out of the room while it dries. Our low-VOC paint guide covers lower-emission options.

10. Simplify, and go fragrance-free where it is easy

RCOG's advice includes using personal care products less. Phthalates (chemicals used in some fragrances and plastics) have been associated with a higher chance of preterm birth in a pooled analysis of 16 US cohorts. That is an association, not proof, but switching laundry, moisturiser and shampoo to fragrance-free versions costs little. See our fragrance-free moisturiser, fragrance-free shampoo and laundry detergent guides.

11. Ventilate when cleaning and skip pesticides

Tommy's advises ventilating rooms, reading oven cleaner instructions carefully, and avoiding fly sprays, flea powders and garden pesticides. You do not need special "pregnancy" cleaning products; see our cleaning products guide.

12. Hair dye is generally fine

The NHS says most research shows it is safe to dye your hair while pregnant. You may choose to wait until after 12 weeks, wear gloves, ventilate and do a strand test.

13. Cookware: replace scratched non-stick when convenient

PFAS (long-lasting "forever chemicals") in pregnancy have been linked to slightly lower birth weight in meta-analyses, but cookware is a minor source compared with food and water. If a non-stick pan is scratched or flaking, replacing it with stainless steel, cast iron or carbon steel is reasonable. See is non-stick cookware worth avoiding? and our frying pan picks.

14. Wear sun cream

Pregnancy can make skin more prone to darker patches, and the NHS recommends SPF30 or higher with at least 4-star UVA. Our mineral sunscreen guide has fragrance-free options.

15. Water: drink tap water

UK tap water is tightly regulated. Unless you have lead pipes, a filter is optional. Our explainer on whether you need a water filter goes through when it is worth it.

Our picks at a glance

How we chose

We only picked products that match a step above and that are already on our site with a verified UK buy page. We did not include "pregnancy-safe" branded ranges, because that label has no legal meaning.

The picks

Viridian Vitamin D3 400iu (Vegan)

The exact NHS dose, with nothing else added. Caveat: if your pregnancy multivitamin already contains vitamin D, you do not need this as well.

Bio-D Non Bio Fragrance Free Laundry Liquid 1L

A cheap way to remove added fragrance from every wash, and it suits newborn clothes later. Caveat: soap-based liquids can leave residue in very hard water.

COAT Flat Matt Paint

Low-VOC, water-based and washable. Caveat: the A+ class is self-declared; ventilation matters as much as the tin, and ideally someone else does the painting.

Green People Scent Free Mineral Sun Cream SPF30

Zinc oxide is the only UV filter, with no added fragrance. Caveat: SPF30 is the minimum, so apply generously and reapply.

What the evidence says

The checklist above is deliberately lopsided. Folic acid, not smoking, no alcohol and food hygiene have strong, direct evidence of benefit. Most "toxin" swaps rest on associations from observational studies, which cannot prove cause and effect, and the exposures involved are usually small. For a ranked view, read what swaps matter most in pregnancy.

Bottom line

If you only do seven things, do Part 1. Then pick the easy swaps from Part 2 that suit your home: check for lead in an older house, let someone else paint, and go fragrance-free on basics. Do not spend money or worry on the rest, and talk to your midwife or GP about any specific concern.