Pregnancy Nutrients 101
What Your Body Actually Needs During Pregnancy (and Why It Matters)
Growing a human is wild.
Like… scientifically magical, emotionally beautiful, and nutritionally demanding as hell.
Your body isn’t just “eating for two.” It’s building bones, brains, nervous systems, blood supply, hormones — literal life infrastructure. Which means pregnancy nutrition isn’t about being perfect or popping whatever prenatal TikTok says is trending. It’s about meeting increased nutrient needs in a season where your body is doing Olympic-level work behind the scenes.
And yet? Most women are handed a prenatal, told “this should cover it,” and sent on their way — with very little explanation of what nutrients matter, how much you actually need, or why certain vitamins get so much attention.
So let’s simplify it.
This is Pregnancy Nutrients 101 — a clear, evidence-informed breakdown of the key nutrients your body needs during pregnancy, what they support, and the current recommended daily amounts based on established guidelines and clinical consensus.
No fear tactics.
No supplement shaming.
Just grounded information so you can make confident, informed choices.
Here Are the Nutrients That Matter Most — and How Much You Actually Need
Folate (Ideally 5-MTHF, Not Folic Acid)
Why it matters:
Folate supports rapid cell division and is essential for neural tube and early brain development, especially in the first trimester.
👉 RDA: 600 mcg dietary folate equivalents (DFE) per day during pregnancy
Pro tip:
Many women don’t metabolize synthetic folic acid efficiently. The active form, 5-MTHF (methylfolate), is often better absorbed and is commonly recommended by functional and integrative practitioners.
Iron
Why it matters:
Your blood volume increases by nearly 50% during pregnancy. Iron supports oxygen delivery to both you and your baby and helps prevent iron-deficiency anemia, which is linked to fatigue, dizziness, and preterm risk.
👉 RDA: 27 mg per day during pregnancy
Real talk:
Iron needs increase significantly, and some women still require additional supplementation beyond a prenatal — especially if they start pregnancy with low ferritin.
Choline
Why it matters:
Choline plays a critical role in brain development, memory formation, and spinal cord development. It’s one of the most under-consumed nutrients in pregnancy — and one of the most under-included in prenatals.
👉 Adequate Intake (AI): 450 mg per day during pregnancy
Important note:
Many experts believe this amount may be conservative for optimal brain development, which is why some higher-quality prenatals or add-on supplements include more.
Iodine
Why it matters:
Iodine supports thyroid hormone production, which is essential for your metabolism and your baby’s neurological development — especially early in pregnancy.
👉 RDA: 220 mcg per day during pregnancy
Heads up:
Many women don’t get enough iodine from diet alone, especially if they avoid dairy or iodized salt.
Magnesium
Why it matters:
Magnesium supports muscle function (yes, including your uterus), nervous system regulation, enzyme activity, sleep quality, and stress response. It’s also commonly used to help with leg cramps and constipation.
👉 RDA: 350–400 mg per day during pregnancy
(Exact needs vary slightly by age.)
B Vitamins (Especially B6 & B12)
Why they matter:
B vitamins support energy production, mood regulation, nervous system health, and red blood cell formation — all crucial during pregnancy.
Vitamin B6 (Pyridoxine): 1.9 mg/day
Supports neurotransmitter function and is often used to help manage nausea.Vitamin B12 (Cobalamin): 2.6 mcg/day
Essential for neurological development and red blood cell production.
Many high-quality prenatals include a full B-complex to support these needs holistically.
Vitamin D
Why it matters:
Vitamin D helps regulate calcium absorption and supports immune health, hormone balance, and bone development for both mom and baby.
👉 RDA: 600 IU (15 mcg) per day during pregnancy
Pro tip:
Many clinicians recommend higher supplemental doses if blood levels are low, which is common — so this is one nutrient worth checking with your provider.
Omega-3 Fatty Acids (DHA & EPA)
Why they matter:
Omega-3s are critical for brain and eye development and are associated with improved birth outcomes and maternal mood support.
👉 Expert consensus (not a formal RDA):
~200–300 mg of DHA per day during pregnancy
EPA also plays a supportive role, which is why many prenatal omega-3 supplements include both.
The Big Picture
Here’s what I want you to take away from all of this:
You don’t need to obsess over every label.
You do need to understand what your body is asking for.
Pregnancy dramatically increases your nutrient needs — and while food is foundational, it’s not always enough on its own. That’s where prenatal vitamins come in… and also where things get confusing fast.
Because not all prenatals are created equal.
Some underdose key nutrients.
Some skip important ones entirely.
Some are harder to tolerate than others.
And since the best prenatal is the one you’ll actually take consistently, choosing the right fit matters.
✨ In the next post, we’ll break down the best prenatal vitamins on the market — comparing capsules, powders, gummies, and liquid options — so you can find one that actually supports your body and fits your real life.
Consider this your foundation.
Next up: the tools 💛
