The 5 Stages of Pregnancy
A Guide on Nutrition / Supplementation You'll Need For Each Stage
Disclaimer:
Please consult your Doctor/Provider before starting any new supplemental protocol - these are just general dosage recommendations. I repeat this at the bottom to reiterate the importance of Doing Your Own Research. You are responsible for your own well-being. Without further ado:
We’ve already discussed nutrition and its role in pregnancy, but I want to get a little more specific with you all.
Most of what I list below can be bought in one supplement (most prenatal vitamins), but doses & formulations will be dependent on your personal needs and preferences.
There are five stages of Pregnancy: Preconception, First Trimester, Second Trimester, Third Trimester, and Postpartum period.
It’s important to understand each stage of pregnancy and what we need during each stage because many women start pregnancy nutritionally depleted. This isn’t good for Mom or Baby (and generations thereafter)1.
We also run the risk of postpartum deficiencies - these can affect future pregnancies and our overall fertility—this is why it is recommended to wait a good chunk of time before trying to conceive again (your body needs to recuperate and prepare for your next baby).
Preconception
First of all DITCH BIRTH CONTROL!
I mean you want to have a baby, right? Why continue to use anything that could prevent pregnancy?
Birth control can be a big culprit and responsible for depleting valuable nutrients we need when we are trying to conceive. This includes folate, zinc, Vitamins: E, C, B2, B6, & B12, and selenium. (Many of the nutrients I’ve mentioned in this post).
Certain birth controls can also be very taxing on the liver and can affect gut health. For this, we can do a cleanse and detox with Milk thistle and probiotics (kefir, kombucha, or something like kimchi is great here).
Next, you will want to detox yourself of any toxins2 you may be carrying around. Think of it as a big reset because you will need to replenish any nutrients that you needed and flush out the remaining toxins.
Preconception I cleared my system as much as I could with periodic Niacin flushes (and of course total lifestyle changes).
Some benefits you can expect from a Niacin flush include (but are not limited to): reduced oxidative stress, LDL cholesterol, and triglyceride levels while increasing HDL cholesterol.
(A niacin flush will feel much similar to the feeling you get when using Preworkout containing Beta-Alanine - warm and itchy because your blood vessels are dilating to compensate for more blood flow).
Now that you’ve ditched your birth control and detoxed, it’s time to focus on getting your nutrient stores full and ready for a baby.
As soon as the baby starts growing, our nutrients are already being diminished, so the earlier we start supplementing, the better. (Most providers recommend 6-12 months prior, but I like to recommend 3 years - the fact is not everyone has that timeline).
Nutrients you want to focus on maximizing the most: Omega-3, Protein, Choline, Magnesium, B12, and Vitamin D. If you aren’t already supplementing or getting these nutrients through your diet, it is very likely you are already depleted.
First Trimester
This trimester is going to be the most crucial in terms of nutrient-maxing.
You will feel much better throughout your pregnancy the more nourished you are in the First Trimester - like I said, the earlier you supplement, the better.
It’s best to supplement and consume nutrients that support brain development and cell division in Baby during this trimester as early fetal development is the main focus during this time.
Hormones fluctuate the most during this trimester which is why most of us experience higher levels of nausea and other unpleasant symptoms. (Comes with all trimesters for some of us - to reiterate, every pregnancy is different).
These are not the only nutrients/supplements you can take during the first trimester, but they will be the most beneficial during this time. Speak with your doctor/provider before adding anything extra.
B12
Mainly aids in improving cognitive development, though it is helpful for Baby’s overall development + is needed to properly utilize Folate and Choline within the body.
Supplement Sources
Keep in mind that labels can be misleading - e.g. the RDA (2.4μg/day) for this nutrient is about 120-130x too low and many prenatal supplements are missing B12 or have it in the wrong form.
Be sure to look for 125-150mcg of each of Methylcobalamin and Adenosylcobalamin forms.
Highly recommend staying away from a prenatal supplement with B12 as Cyanocobalamin - it requires more processing and removal from the body than other forms + is a harmful compound.
Side note: You cannot consume too much B12, your body will take what it needs and you will excrete the rest through urination (check urine color, many B12 supplements will turn it bright, neon-ish yellow).
The worst to expect from an “overdose” is a minor headache.
Food Sources
Can be found in Yeast and/or Animal Products.Though B12 is difficult to consume solely from food sources.
Folate
I have touched on the importance of folate briefly in earlier tweet threads and posts.
Folate can help prevent some major birth defects/risks to the baby's brain and spine.
Supplement Sources
Look for Folate as 5MTHF or Methylfolate (this is a methylated form that is optimally used by the body).
800-900mg DFE in your prenatal supplement for the optimal dosage - too little and too much can be an issue.
Food Sources
Liver, Peanuts, Broccoli, Leafy Greens, Beans, etc.
Choline
We use Choline for many functions during this trimester like membrane biosynthesis and tissue expansion, methyl group donation and gene expression, & neurotransmission, and brain development.
Supplement Sources
Look for Choline as Choline Bitartrate in a dosage of 500-550+mg.
Food Sources
Liver, Other Red Meats, and Eggs.
Zinc
Baby uses Zinc to aid in DNA synthesis and cell division.
Supplement Sources
Look for Zinc Bisglycinate at a 15-20mg dosage
Be cognizant of supplements that contain Copper + Folic Acid as these can prevent the absorption of Zinc.
Food Sources
Pumpkin Seeds, Almonds, Cacao, Collard Greens, and Oysters.
B6
This nutrient is SO important to help with nausea.
Helps Baby with growing his/her brain and nervous system development.
It is even more pertinent to begin supplementing with B6 if you took any form of hormonal birth control before conceiving3.
(Pro-tip, pair with Unisom if nausea symptoms do not clear CC: @BowTiedLoon).
Supplement Sources
Look for 40mg Pyridoxal-5-Phosphate - this is a bioavailable form that’s only found in Animal Products or through a high-quality supplement.
Food Sources
Carrots, Spinach, Bananas, Pineapple, Avocado, Sunflower Seeds, etc.
Magnesium
Magnesium during pregnancy can be helpful for relaxation, especially during the First Trimester - choose the appropriate form.
Supplement Sources
Look for Magnesium Glycinate at 350-400mg (400mg is what I’m doing currently).
Magnesium can also be absorbed through baths and sprays.
Though it can be helpful for constipation relief, Magnesium Oxide can prevent absorption. Revisit if you have any constipation issues later in pregnancy.
Food Sources
It can be challenging to get Magnesium from foods as naturally occurring Magnesium levels are very depleted due to soils being stripped of nutrients.
Potassium
This nutrient can be helpful during the First Trimester for electrolyte and fluid balance.
Pro-tip: 1 Banana has about 420mg of Potassium.
Supplement Sources
Look for Potassium in a Potassium Glycinate form at 80-100mg (Low range because like most supplements if too much is taken it can be harmful).
Food Sources
Sweet Potatoes, Beets, and Bananas are great sources of Potassium.
Extra Tips: Add ginger, citrus, other bland foods, and protein to your diet for extra nausea support.
Second Trimester
This trimester will bring much relief from the last trimester. Nausea starts to clear, we begin to see our baby bumps protruding, and we finally get to feel our little bun kicking around in our bellies. (Most women will even say that during this trimester, it is the most energy they’ve ever felt).
This trimester will be full of rapid growth so we want to create the best environment possible for our little one(s)!
Time to add some color back into the diet. 👇
Vitamin C
This is vital for healthy skin and connective tissue synthesis (ask @BowTiedFawn).
Supplement Sources
Look for ascorbic acid at up to 250-500mg per dose.
I’ve always used this Vitamin C Powder from Bulk Supplements (just measure on a micro scale for dosage - can literally purchase on Walmart’s website… or buy a nicer one here).
Food Sources
Fruit like Strawberries, Papaya, Tomatoes, and Citrus fruits are great. We also want to include veggies like Brussels Sprouts, Bell Peppers, and other Cruciferous vegetables.
Vitamin A
This vitamin is beneficial for Baby’s vision and organ development.
Supplement Sources
Important to get a balance of Retinyl Palmitate (found in animal foods) and Beta Carotene (found in plants) - dosage of at least 750-850mcg.
Food Sources
Orange foods like Sweet Potatoes and Carrots + Dairy Products and Animal Liver.
Vitamin D + K2
This helps Baby with bone and teeth development.
Supplement Sources
Look for Vitamin D3 at 4,000IU baseline - it’s always important to check your levels and adjust to YOUR needs.
Food Sources
Mostly found in animal sources. Get plenty of sunlight of course, but supplementation will be beneficial because we normally don’t get enough Vitamin D from the sun.
Iron
It’s true that with each trimester, blood flow increases, and the demand for hemoglobin to transport oxygen expands massively, this is why it’s recommended to supplement w/ Iron.
Supplement Sources
Find Iron in the form of Ferrous Bisglycinate Chelate (very important to know your source) - it is easily absorbed by the body and, unlike most Iron supplements, it doesn’t cause constipation or gastric upset.
Food Sources
We can absorb Iron from sources like Spinach, Dark Chocolate, or Lentils, but as always, Animal Sources (opt for leaner meats) will be much more potent (2-4x better absorption).
Omega-3
Approximately 1/3 of Baby’s brain development comes from Omega-3 so with each trimester you will want to increase your intake as Baby’s demand increases through each stage.
(I personally started supplementing with Omega-3 pre-conception and have gradually increased dosage).
If not, Baby will deplete all YOUR stores to compensate for growth.
Supplement Sources
Look for at least 200-300mg DHA + 150mg EPA. Ensure that you select a high-quality Omega-3 supplement.
Food Sources
Wild Salmon, Sardines, Herring, Certain Eggs, Walnuts, and Oysters. Fatty fish and plant-based sources have ALA (an essential omega-3 fatty acid), but these sources are difficult to convert to usable DHA + EPA.
Also, be cognizant of your heavy metal / Mercury intake (I would avoid anything containing Mercury altogether) when consuming Omega-3 in the form of fatty fish.
Protein (especially Collagen)
As stated before, it is the building block of life.
Protein will help stabilize and balance blood sugar (great for glucose screening).
It’s also great for preparing your body for the Third Trimester - (specifically Collagen here - pelvic floor and skin health). (AND recovery during the postpartum stage…)
Supplement Sources
Hydrolyzed collagen protein powders are especially helpful - I personally use Collagen Peptides from Vital Proteins.
Food Sources
Bone Broth + Animal Skins.
If you prefer protein without a taste and need a quick source, I highly recommend Centenarius Protein Powder. It is naturally sourced - no additives, no fillers, no preservatives - you can feel good about putting it into your body.
I mix it in with my Collagen Protein Powder, Beetroot, Greens, etc. but sometimes just drink it by itself because it’s basically water, with protein… Win-Win.
Probiotics
Creating a healthy gut biome will also benefit your baby and create a healthy gut biome for him/her. (Hello preconception detox).
They will also be great for reducing third-trimester stress and preventing Group B Strep (43% of GBS-positive people who took probiotics were GBS-negative when they went into labor).4
Supplement Sources
It is pertinent to supplement with high-quality probiotics during pregnancy to get ample amounts of certain targeted strains. Garden Of Life is always a great option to look into!
Food Sources
Kefir, Kombucha, or Kimchi will be great here (like I mentioned for preconception).
Magnesium: Continue to supplement with the Magnesium Glycinate form.
Third Trimester
Counting down the days! We’re almost through our pregnancy.
At this point, Baby’s brain is almost fully formed and active + bones start to take off in terms of growth during this trimester.
You will pretty much be supplementing with the same nutrients during this trimester with increased doses for some and the introduction of a few new ones.
Now is the time that specific nutrients will support us as we approach labor + as Baby gets bigger and bigger. We also have a higher risk of adopting issues like placental abruption, preeclampsia, or chorioamnionitis, OR more minor issues like inflammation, swelling, water retention, etc.
Calcium
As Baby’s skeletal system begins to build, they absorb 250mg of Calcium per day.
Supplement Sources
Look for 350-400mg of Di-Calcium Malate, the best-absorbed form of Calcium.
Vitamin D3 and K2 accompanied w/ Calcium will enhance the absorption process.
This dosage above is sufficient for most while not overly taxing the body (too much Calcium can affect Iron absorption negatively).
Food Sources
Dairy, Certain Orange Juices, Broccoli, and Edamame are good sources of Calcium.
Omega-3
Continue supplementing with Omega-3 in this trimester.
Baby’s brain is still rapidly developing and will require more Omega-3.
This is the time to ensure your stores are full to replenish what Baby takes away for development.
Choline
Continue supplementing with Choline - during this trimester, prenatal Choline is supportive of Baby’s brain development.
Specifically, it improves infant information processing speed.
B12
Same here, continue supplementing with B12 - as Baby grows and expands, Vitamin B12 is incredibly supportive of your energy levels and cognitive health. (I can confirm that “pregnancy brain” or “mom brain” is real).
Baby also benefits from Vitamin B12 in this stage as their cognition develops.
Collagen Protein
Continue to consume Collagen Protein throughout the Third Trimester.
Probiotic
To continue to help prevent a positive Group B Strep result, continue consuming a Probiotic throughout the Third Trimester.
Vitamin C
Continue consuming and supplementing with Vitamin C in this trimester as birth is very taxing of this nutrient.
H2O
Healthy hydration offers many benefits in the Third Trimester including: stable blood pressure, reduction in swelling, healthy amniotic fluid levels, and prevention of urinary tract infections and digestive issue ease.
Pro-tip: if you have a headache, you could very likely be suffering from dehydration or not enough water intake. Try drinking some water before turning to medications.
Magnesium
Like all of the above, continue supplementing with Magnesium. It will help reduce water retention we may experience during this trimester.
Sleep can become a challenge in this trimester as well and Magnesium is very helpful in reducing insomnia.
Magnesium supplementation w/ Glycine is also beneficial in this stage (I get my Glycine from Centenarius).
Breast Milk Production
As we near the end of the third trimester, we can begin consuming foods that will be beneficial for breast milk production (if you plan on breastfeeding) and foods that will help get us ready for labor.
Foods Sources to Help Boost Breast Milk Production
Carrots, Fennel, Oats, and Garlic5 (More Below in the Postpartum section).
Food Sources to Prepare for Labor
Dates, Red Raspberry Leaf (tea or supplement form), and Eggplant.
Evening primrose oil - please only take after 37-38 weeks6. This can soften and prepare the cervix for labor.
In addition, something like unripe papaya can act like prostaglandin or oxytocin - these two hormones are crucial for getting uterine contractions started7.
The Postpartum Period
WE DID IT! Baby is finally here!
Now it is crucial to focus on postpartum recovery and nutrient max as much as possible to produce quality breast milk.
Nutrients
Vitamin D
Please continue to supplement with Vitamin D!
This is a critical nutrient for both YOU and BABY.
Speak with your pediatrician about Vitamin D as most will suggest that you give Baby a supplement in addition to the Vitamin D they receive via breastmilk or formula.
Vitamin C
Promotes healing and protects your immune system by maintaining your dosage of Vitamin C.
Protein
Continue to consume Collagen Protein to aid in the rebuilding of tissue, maintain energy, and aid in digestion.
Omega-3
Baby’s Omega-3 should remain high for the first year of life as the brain continues to develop. Omega-3 is also helpful in supporting maternal mood and brain function.
Foods / Other Nutrients
It’s highly recommended to focus on recovery during this time - lots of rest and soothing foods and supplements.
Warm Foods
It is highly suggested, in many Cultures, that new Moms eat warming foods to restore digestion.
It is advised we enjoy soups with bone broths, root veggies, and drink comforting lattes and teas as we recover.
Galactagogues
This nutrient/substance has been used by generations of moms to support the production of breast milk.8 Find this substance in whole grains like Dark Leafy Greens, Ginger, Oats, and Papaya.
Other sources where we can find galactagogues include: Fenugreek, Goat’s Rue, Blessed Thistle, and Alfalfa.
Putting It All Together
Closing Notes: DYOR… (I will say this until my face is blue from lack of oxygen). I have provided plenty of sources for you to check out. 😘
And PLEASE please please, DO NOT completely replace nutrition with supplements. Source your nutrients from food AND supplements to ensure you are getting everything you need. This is just to serve as a guide to enhance your pregnancy experience.
Lastly, please adjust to your specific nutritional needs. If your bloodwork shows your levels are optimal, don’t overdo it, and don’t start a new protocol. I will always suggest checking with your doctor or provider before making any changes to your protocol.
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.
Hi! Any recommended brands for the pre-conception supplements ? I’d love links/recommendations if you have any :)