If you’re pregnant—or trying to be—you’ve probably already heard that you need a prenatal vitamin. But beyond that? Things get confusing, fast.
Which nutrients matter most in each trimester? Is food enough? How do you know what’s actually working for your body and baby?
As a registered dietitian, I get it. Supplements during pregnancy can feel overwhelming, but with a little guidance, they can become one of your most powerful tools to support a healthy, feel-good pregnancy.
Let’s break down what really matters when it comes to supplements—and how to make them work for you.
Why Supplements Matter (Even If You Eat Well)
First off, let’s clear something up: supplements don’t replace food. They supplement it. A nutrient-rich, balanced diet is your foundation—but even the best diets can fall short of certain pregnancy needs.
Here’s why:
- Nutrient needs skyrocket during pregnancy (you’re literally growing a human!)
- Nausea, food aversions, and digestive issues can limit what you’re able to eat
- Some nutrients (like choline, iron, and DHA) are hard to get enough of from food alone
- Environmental factors (like soil depletion) can lower nutrient content in foods
So, yes—you can be doing “everything right” and still need a boost.
Trimester by Trimester: What Changes?
Your nutrient needs evolve across pregnancy. Here’s a general guide:
First Trimester:
- Focus on folate/methylfolate for neural tube development
- Vitamin B6 can help with nausea
- Gentle iron support (if needed)
- Ginger or magnesium for nausea/constipation
Second Trimester:
- Increase iron to support growing blood volume
- Calcium + magnesium to support bone growth and reduce muscle cramps
- DHA/EPA and choline for brain development
Third Trimester:
- Keep up iron and DHA
- Magnesium glycinate for sleep and leg cramps
- Probiotics for gut health and to prep the vaginal microbiome for birth
- Possibly evening primrose oil (only under provider guidance!)
Testing & Personalization: Don't Guess, Assess
Blood work can be incredibly helpful in pregnancy. It’s worth asking your provider or dietitian about checking:
- Iron/ferritin levels
- Vitamin D status
- B12 and folate levels
- Thyroid function
That way, you’re not taking things you don’t need—or missing what you do.
Quality Matters: Don't Skimp on Testing
The supplement world isn’t as tightly regulated as it should be. That’s why third-party testing is non-negotiable. Look for:
- USP Verified
- NSF Certified
- Informed Choice / Sport
Avoid brands that only say “tested in-house” or don’t disclose any testing at all. Especially in pregnancy, you want to be confident in what you’re putting into your body.
What About Herbal Supplements?
Short answer? Be cautious.
Many herbs are marketed as “natural” pregnancy remedies, but not all are safe—especially in concentrated supplement form. Always check with your OBGYN or dietitian before taking:
- Raspberry leaf
- Evening primrose oil
- Ashwagandha
- Licorice root
- Any kind of detox teas
Postpartum Support: Don’t Stop Too Soon
Here’s a secret: you don’t stop needing supplements after birth. In fact, postpartum nutrient needs—especially if you’re breastfeeding or recovering from blood loss—can be just as high (if not higher) than in pregnancy.
Key supplements to consider postpartum:
- Iron
- Choline
- Vitamin D
- Omega-3s
- Postnatal multi with methylfolate and B12
Final Thoughts: One Size Doesn’t Fit All
Every pregnancy is different. Your supplement routine should be based on your body, your labs, and your lifestyle—not just what’s trending or sitting on store shelves.
Talk to your provider and a registered dietitian to build a simple, personalized plan that supports you and your growing baby every step of the way.
You deserve to feel confident, informed, and empowered in every decision—especially the ones that help nourish new life.
Disclaimer: This blog post is intended for informational purposes and should not replace professional medical advice. Always seek the guidance of a healthcare professional before making changes to your diet or supplement routine.