Marmite & Yeast Extract
Marmite and other yeast extract spreads are safe during pregnancy, and are actually a decent source of folic acid and B vitamins — a genuine positive rather than something to be cautious about.
Last updated: October 2026 Cross-checked against NHS guidance
Marmite and similar yeast extract spreads sometimes get lumped in with liver as a vitamin A worry, but that's a mix-up — the vitamin A concern during pregnancy is specifically about liver (an animal product with very high retinol levels), not yeast extract, which is a completely different thing made from brewer's yeast byproduct. Yeast extract is naturally rich in B vitamins, including folic acid, which is specifically recommended during pregnancy (particularly in the first trimester) to help prevent neural tube defects — making Marmite one of the few savoury foods that's actually a genuine source of something pregnancy guidance actively recommends, not just something that happens to be allowed. The only thing worth moderating is salt: yeast extract spreads are quite high in sodium, so it's sensibly used in the small, spread-thin quantities most people already eat it in, rather than a reason to avoid it.
What to be aware of
- Safe throughout pregnancy — the vitamin A concern that applies to liver does not apply to yeast extract.
- A genuine source of folic acid and B vitamins, which are specifically beneficial during pregnancy.
- High in sodium, so stick to the normal thin-spread serving size rather than eating it in large amounts.
US guidance
US guidance doesn't specifically address yeast extract spreads (less commonly eaten in the US), but the same reasoning applies — no vitamin A concern, and a source of B vitamins.