Essential Nutrients for Pregnancy: How to Best Support You and Your Baby
Pregnancy is a profound experience, a time when your body transforms into a nurturing powerhouse, sustaining a new life while adapting to extraordinary physical shifts. Nutrition becomes a cornerstone during these months (well, perhaps not in Trimester 1!) to support your baby’s rapid development and also to establish your own health through the changes and demands of gestation and beyond.
For baby, nutrients like folate and choline are foundational, shaping a healthy brain and spinal cord in those critical early weeks, while iron and calcium build the blood and bones they’ll rely on for life. Meanwhile, for you, these same nutrients - alongside iodine, omega-3, vitamin D, B12, and zinc - help maintain energy, regulate hormones, bolster immunity, and reduce risks like anaemia, preeclampsia, and postpartum depletion. With needs heightened across all three trimesters, focusing on these essential nutrients ensure both you and your baby thrive.
We’ll deep dive into why these nutrients matter, the role they play in pregnancy and beyond, explore food sources to include in your diet, give you some practical recipes that include these nutrients, and touch on supplementation considerations.
Folate
Folate is a nutrient that plays a pivotal role in your baby’s neural tube development, forming the brain and spinal cord within the first month, which is often before you even know that you’re pregnant! Adequate intake can reduce the risk of neural tube defects such as spina bifida by up to 70%, and as pregnancy progresses, folate supports DNA synthesis and cell division, ensuring adequate growth of your baby’s organs and tissues. For mum, folate is just as vital - it aids in producing red blood cells to meet your expanding blood volume, reducing the risk of iron deficiency anaemia and the exhaustion that can come with it, while also supporting cellular repair as your body stretches and grows. You’ll find folate in avocado, lentils, broccoli, quinoa, liver, spinach, asparagus, nuts, seeds, citrus fruits, bananas, strawberries, beetroot, and eggs.
→ Recipe idea Make this lentil salad, adding eggs, avocado and walnuts, or try my brocamole recipe for a folate-rich dip.
Your practitioner might suggest an additional 400 - 800 mcg of folate daily - the form matters and activated is important. Folinic acid and levomefolic acid are my recommended choices here. This will often be included in a good quality prenatal. Depending on your health context, your folate levels, if you have MTHFR gene mutations, or there is a history of neural tube defects, you may need more. It is therefore important that this nutrient be started in preconception - 3-4 months before TTC if possible.
20 weeks pregnant with Pearl in 2022
Iodine
Iodine is crucial to support the thyroid hormones that drive your baby’s brain and nervous system development. An iodine deficiency, even if mild, can impair cognitive function, may lead to lower IQ scores in children, and can lead to repeated miscarriages. Iodine keeps our thyroid gland functioning, regulating metabolic function and energy levels, and it may even ease postpartum recovery by supporting optimal hormonal function. Seaweed (especially kelp!), seafood, dairy, eggs, meat, prunes, kidney beans, and butter beans are excellent sources. Be mindful of your consumption of iodised salt which is fortified with iodine, especially if you’re taking a prenatal that contains iodine or having Foraged for you Mothers blend which contains a beautiful big dose of iodine from kelp.
→ Recipe idea Add seaweed into bone broth for a homemade miso soup, or use seaweed sheets as a ‘wrap’ and add your fillings of choice. For an iodine-rich snack layer Greek yoghurt with chopped prunes and granola.
A good quality prenatal should contain around 270mcg of iodine. If you’ve done a fasted urinary iodine test that shows low iodine levels you will need more than this. If you have an autoimmune thyroid condition such as Graves or Hashimotos, I suggest working with a skilled practitioner before supplementing with iodine.
Choline
Choline has come into the spotlight in the last decade as a key preconception and pregnancy nutrient - and for good reason! It plays a key role in baby’s neural tube closure and brain development, and their brain and eye development, with higher intakes linked to better memory and learning outcomes in children. For Mum, choline is a vital nutrient for liver function and aids placental health. Choline is most abundant in animal foods including eggs, chicken liver, salmon, meat, poultry, seafood, and dairy, as well as chickpeas, broccoli, quinoa, almonds, Brussels sprouts, and cauliflower. 2 standard eggs provide around 270mg of choline daily, which is decent given the 450 - 550mg needed daily for pregnancy and breastfeeding. Aim for 2 eggs most days during preconception, pregnancy, and breastfeeding.
→ Recipe idea Try this delicious salmon bowl that contains choline from the salmon, quinoa and yoghurt. Add Brussels sprouts and chopped almonds to really boost your intake.
If you don’t consume eggs I would strongly consider a choline supplement. The exact amount you need will depend on how much you are consuming from your diet and how much is in your prenatal if you are taking one, but will likely range from 450 - 800mg daily.
Omega 3s
Omega-3 fatty acids - EPA and DHA - are critical as your baby’s brain and eyes take shape, especially in the second and third trimesters as growth accelerates. Research ties higher omega-3 intake to improved visual acuity and cognitive skills in children, plus a reduced risk of preterm birth, while for Mum they reduce inflammation, support mood stability, and may reduce the risk of postpartum depletion. I have written extensively on the benefits of omega-3 supplementation in preconception and pregnancy here and here. Oily fish like salmon, sardines, mackerel, and rainbow trout, plus oysters and mussels, are top sources. I suggest mostly focusing on the SMASH fish - sardines, mackerel, anchovies, salmon, and herring - as these smaller fish contain less mercury and additional metals, as well as being relatively easy to find and buy wild caught versions of.
→ Recipe idea Try these smashed sardines on toast, or one of my favourite seafood recipes which is this snapper and pumpkin curry.
Unless you are eating seafood daily, a fish oil supplement is as necessary as a prenatal in my opinion. I suggest 1 - 2 grams of EPA/DHA daily, opting for a brand that has been third-party tested and has the right EPA/DHA ratio. If you are vegan or do not want to take fish oil, you can consider supplementing with the microalgae schizochytrium sp.
A beautiful brand of wild caught sardines in olive oil
Vitamin D
Vitamin D reduces the risk of preeclampsia, gestational diabetes, and postpartum bone loss, whilst supporting optimal immune function, which we know can be precarious during pregnancy. It is crucial for bub’s immune system development, and combined with calcium works to build baby’s bones and teeth. Low levels are linked to weaker skeletal development and higher infection risks. The top source of Vitamin D is sunlight. Healthy sun exposure is key - aim for 20 minutes daily at 10am or 3pm in summer, or 11am or 2pm in winter, ensuring that you are not getting burnt. Note that sunscreen and clothing blocks your synthesis of Vitamin D. There are small amounts of vitamin D in oily fish (particularly salmon, sardines, mackerel and herring), egg yolks, and mushrooms exposed to sunlight.
Vitamin D levels are highly individual and difficult to predict due to skin colour, genetic variance, and your environment. Most prenatals contain 1,000IU which is a very safe amount to supplement with, however I suggest testing Vitamin D levels before starting any sort of decent supplementation.
Vitamin B12
Vitamin B12 has the ability to prevent anaemia, improve energy levels, and protects your nervous system from the strain of pregnancy. B12 works alongside folate to form red blood cells and support baby’s neurological function - deficiency can increase neural tube defect risks and impair nerve development. B12 is only found in animal products - specifically meat, chicken, seafood, liver, and dairy.
The best food for B12 are clams, followed by beef liver. A nauseous, pregnant woman's delight! Focus on these foods in preconception if you can. Additionally, ensure you are eating animal foods in abundance - focus on red meat sources to ensure plenty of B12 and iron throughout preconception, pregnancy, and breastfeeding.
→ Recipe idea This slow cooked beef brisket is delicious, high in B12 and iron, and makes incredible leftovers for your freezer. Pair it with a cabbage salad and corn tortillas or with steamed veg and a root mash. This is my go-to pate recipe if you are comfortable eating pate - it is a fantastic and extremely nutrient-dense food.
If you are vegan or vegetarian a supplement will be necessary, and you will likely need more than a prenatal can offer. You can test your levels and supplement accordingly - look for for the forms hydroxocobalamin or mecobalamin.
Zinc
Zinc aids tissue repair which is necessary for a growing belly and healing post-birth, supports immunity, contributes to hormone production, and is a cofactor for many, many body processes during pregnancy. It supports your baby’s cell growth, DNA formation, and immunity, with low levels being linked to poor fetal growth, congenital anomalies, and prolonged labor. Oysters, beef, pumpkin seeds, lentils, nuts, eggs, dairy, and whole grains are all excellent sources.
→ Recipe idea For a nutrient-dense zinc-rich meal, make this Korean beef bowl and top with pumpkin or sesame seeds.
Zinc is often contained in a prenatal, and is often enough for most people. If you know you need more due to a deficiency, compromised immunity, or your individual health state, focus on zinc-rich foods and/or supplement with zinc separately. 20mg of zinc citrate, glycinate, or picolinate a few times weekly is a good place to start. Be sure to take it away from iron as these two compete for absorption.
Iron
It is best to build optimal iron levels in preconception to prepare for the large iron demands on your body during pregnancy. However, additional iron is not always necessary in preconception as this will depend on your individual levels. You can ask for an ‘iron studies’ blood test from your GP to check your levels. Iron truly steps into the spotlight around Trimester 2 as your body increases in blood production and volume to deliver oxygen to your baby’s growing tissues and placenta. Iron builds hemoglobin for bub’s own blood supply and supports their brain development, with low levels being linked to preterm delivery and low birth weight. Iron levels tend to fall naturally around 20 weeks, so Trimester 2 onwards is an important time to test and optimise your iron levels. We want to avoid pregnancy anaemia which can leave you feeling exhausted, dizzy, or short of breath, especially later on in pregnancy when iron demands peak. The richest sources of iron are red meat, organ meats, mussels and oysters. Following this, chicken thighs, sardines, cannellini beans, cooked spinach, pumpkin seeds and almonds all contain varying levels or iron.
→ Recipe idea I suggest making this beautiful bolognese recipe, stirring through some spinach at the end to boost iron levels even further. Hot tip - make a double batch and freeze the leftovers for your post-partum period. Aim to combine iron rich foods with Vitamin C rich foods to aid absorption - think kiwi, citrus fruits, strawberries, broccoli, kale, and capsicum.
If iron levels are looking low, supplementation can really help. Iron bisglycinate, beef spleen, and lactoferrin are all supplements I consider when working with my pregnant patients with low iron.
Said bolognese recipe. Always on regular rotation at our house!
Calcium
Calcium is essential for a baby's skeletal growth as bones and teeth form steadily from Trimester 2 onwards. For Mum, adequate intake calcium is crucial to prevent your body from leaching calcium from your own bones to give to bub, it reduces the risk of preeclampsia, and supports muscle function. High-calcium foods include dairy (milk, yogurt, cheese), dark leafy greens, soy products such as tofu, tempeh and edamame, almonds and Brazil nuts, fortified milks, sardines, and dried figs.
→ Recipe idea Try this tofu and eggplant dish or my classic green smoothie recipe which features kale, almond butter, and yoghurt.
Pending on your intake you may want to add in a calcium/magnesium supplement from Trimester 2 onwards. Check with your practitioner what they recommend and if they deem it necessary. If you’re vegan or dairy free, this is likely a necessity for you. Look for a supplement that contains calcium citrate.
These nutrients weave a safety net for you and your baby, bridging from oocyte development in preconception to supporting postpartum recovery. Focus on food first, understand your individual needs, and add in supplemental nutrients as necessary. Seek professional support if needed - I am here to help and support your fertility journey. This is, of course, my area of passion and expertise! Feel free to ask any questions below, and let me know if you make any of my favourite recipes linked in this article.
Author
Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Women’s Health Medicine (UNSW - completing)
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