Essential Nutrients for a Healthy Pregnancy: What Every Mom-to-Be Needs

Written By Annie Gager

Written by Annie Gager, MS, RD

March 5th, 2025

With the joy and excitement of finding out you are pregnant, also comes confusion on what you should be eating to support the growth of your little baby. As a pregnancy dietitian, the first topic I always review with my clients are the essential nutrients for pregnancy and how nutrition has a direct impact on a healthy pregnancy, proper fetal growth and development and best health outcomes for mom. 

Once you finish reading this article, you will feel confident in knowing what nutrients are important for pregnancy and how you can incorporate them into your diet. 

1. Folate (Vitamin B9) – The Essential Pre-Conception and Early Pregnancy Nutrient

Folate, also known as folic acid, is the most well-studied nutrient for pregnancy as its main role is supporting fetal brain and spinal cord health and can prevent neural tube defects such as spina bifida. 

It is recommended pregnant women and those trying to conceive, consume at least 400 mcg of folate dietary folate equivalent (DFE) daily to reduce risk of neural tube defects. There are several different types of folate, so I wanted to break them down for you.

Folate, also known as vitamin B9, is naturally found in food sources such as dark leafy greens, beans and legumes. Folate is not well absorbed in the body and only about 50% of the folate we eat is actually absorbed. This is why many supplements and fortified foods such as cereals contain  folic acid which is the synthetic form of folate. Folic acid is better absorbed than folate and about 85% is absorbed. You may also see a form of folate called “5-methyltetrahydrofolate” or “5-MTHF.” This is considered the “active” form of folate and is beneficial for women who have genetic variations altering their bodies ability to properly absorb folate or folic acid [1].

Food sources:

  • Fortified cereals

  • Leafy green vegetables

  • Lentils and beans

  • Yeast extracts

  • Citrus fruits

2. Iron – Supporting Your Growing Blood Supply

As your baby begins to grow, your blood volume increases by nearly 50% throughout pregnancy which means your body needs more iron to produce extra hemoglobin. To ensure adequate iron for both mom and baby, needs increase from 18 mg iron per day to 27 mg iron per day. Eating enough iron rich foods can help to prevent anemia which can cause fatigue and other complications in pregnancy.

Food sources:

  • Beef, turkey, bison, lamb, shrimp, sardines, cooked oysters, crab

  • Beans and lentils

  • Tofu

  • Spinach

  • Prune juice

  • Green peas

  • Potato with skin

  • Iron-fortified cereals

Pro tip: Pair iron-rich foods with a source of Vitamin C-rich foods (such as oranges, strawberries, or bell peppers) to enhance absorption!

3. Calcium – Building Strong Bones for Baby and Mom

In just 8 weeks after conception, your baby is already beginning to form bones. One of the most important nutrients to support bone development is calcium. If you aren’t eating enough calcium-rich foods in your diet, your body will pull calcium from your bones to give to your baby. Our bones stop growing once we pass the age of 25, meaning your bone health is either maintained through optimal calcium intake or will gradually decline with age which can lead to a greater risk of osteoporosis or fracture.

Pregnant women should be aiming to consume at least 1,000 mg of calcium per day or about 3 servings of dairy products per day. Eating enough calcium in pregnancy has also been shown to reduce the risk of developing preeclampsia later on in pregnancy [2-4].

Food sources:

  • Dairy products like milk, cheese, and yogurt

  • Calcium-fortified plant-based milks (almond, soy, oat)

  • Leafy greens (like kale and bok choy)

  • Tofu

  • Sardines

  • Almonds and seeds

  • Figs

4. Vitamin D – Supporting Calcium Absorption

Not only does vitamin D help your body absorb calcium more effectively, but it also plays a crucial role in immune function and overall health during pregnancy. It’s estimated between 18-84% of pregnant women are deficient in vitamin D even while consuming a daily prenatal supplement. This is primarily related to increased fetal needs in pregnancy, lack of sun exposure, and poor dietary intake. 

Maternal vitamin D deficiency is associated with an increased risk of neonatal rickets resulting in delayed growth, muscle weakness and skeletal problems. Deficiency can also increase mom’s risk of gestational diabetes, preeclampsia, preterm birth and small for gestational age. Pregnant women should aim to consume at least 2,000 IU vitamin D per day, but more may be necessary depending on lab work and time of year [5-8].

Food sources:

  • Fatty fish (salmon, sardines, trout, mackerel)

  • Fortified milk and plant-based milks

  • Fortified cereals

  • Mushrooms

  • Vitamin D fortified milk or orange juice

  • Egg yolks

5. Protein – The Building Blocks for Baby’s Growth

Your baby is growing incredibly fast during pregnancy and with that growth requires adequate intake of protein to provide the building blocks for tissue growth of your baby’s organs and the placenta. Protein, an essential macronutrient in the diet, plays a key role in nutrient transport from the placenta to your baby. Protein also helps your baby produce antibodies to support their immune system.

Specific protein needs vary from individual to individual, but in general, it is recommended pregnant women consume at least 60 grams of protein per day. As you progress through your second and third trimester, protein needs will increase as well [9].

Food sources:

  • Poultry, beef, pork, fish

  • Eggs

  • Milk and dairy products

  • Greek yogurt

  • Nuts and seeds

  • Legumes (beans, lentils, chickpeas)

  • Tofu and tempeh

6. Omega-3 Fatty Acids – Essential for Brain Development

Omega-3 fatty acids are essential fats primarily found in fatty fish, nuts and seeds. They play a major role in your baby’s brain and eye development. Optimal omega-3 intake during pregnancy is also associated with improved cognitive function (aka a smarter baby) and a lower risk of preterm birth. 

It is recommended pregnant women consume 2-3 servings of low-mercury seafood per week and regular consumption of nuts and seeds to ensure optimal omega-3 fatty acid intake [10, 11].

Food sources:

  • Low mercury fatty fish (salmon, sardines, trout, mackerel)

  • Walnuts

  • Flaxseeds and chia seeds

  • Omega-3 enriched eggs

7. Iodine – Essential for Thyroid Function and Baby’s Development

In pregnancy, iodine needs are especially important during the first trimester because your baby relies on your dietary iodine intake to support thyroid production as they cannot make their own thyroid hormones yet. Thyroid hormones regulate key processes in development in the brain and nervous system in the early stages of pregnancy. 

It is recommended pregnant women consume 250-300 mcg of iodine per day to support thyroid function. Iodine is primarily found in seafood and dairy products. Optimal iodine intake will help to reduce the risk of cretinism, maternal and fetal goiter, low IQ scores, pregnancy loss and infant mortality [12, 13].

Food sources:

  • Dairy products

  • Seafood (like shrimp and fish)

  • Iodized salt

  • Eggs

Conclusion: Balanced Diet for a Healthy Pregnancy

A balanced diet that includes a variety of nutrient-dense foods is essential for a healthy pregnancy, but this will look different for everyone! Your pregnancy is unique and so are your nutrient needs. It is important to look at the big picture of your diet, include a variety of whole foods, ensure proper hydration, maintain a healthy lifestyle and enjoy the foods you love!

If you're looking for personalized guidance on meeting your nutritional needs during pregnancy, consider reaching out to book a virtual nutrition counseling session. As a pregnancy dietitian, I provide tailored, evidence-based advice to help you navigate the ups and downs of pregnancy while ensuring both you and your baby stay healthy.

Take care of yourself and your little one, one bite at a time!

References:

  1. U.S. Department of Health and Human Services. Folate - Health Professional Factsheet. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#:~:text=At%20least%2085%25%20of%20folic,1%2C2%2C4%5D.

  2. Hofmeyr, J. G., Lawrie, T. A., Atallah, Á. N., & Torloni, M. R. (2018). Calcium supplementation during pregnancy for preventing hypertensive disorders and related problems. Cochrane Database of Systematic Reviews, 2018(10). DOI: 10.1002/14651858.CD001059.pub5

  3. Food Sources of Calcium. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/food-sources-calcium

  4. Admin, A. (2022, November 21). Calcium in pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/calcium-in-pregnancy/

  5. Mulligan, M., Felton, S., Riek, A., & Bernal-Mizrachi, C. (2010). Implications of vitamin D deficiency in pregnancy and lactation. American Journal of Obstetrics and Gynecology, 202(5). DOI: 10.1016/j.ajog.2009.09.002

  6. Pouya, B., Shahgheibi, S., & Farhadifar, F. (2016). The effect of vitamin D supplementation on gestational diabetes in high-risk women: Results from a randomized placebo-controlled trial. Journal of Research in Medical Sciences, 21(1). DOI: 10.4103/1735-1995.175148

  7. U.S. Department of Health and Human Services. Science update: Low vitamin D levels in early pregnancy linked to preterm birth risk. Eunice Kennedy Shriver National Institute of Child Health and Human Development. https://www.nichd.nih.gov/newsroom/news/030425-preterm-birth-vitamin-D#:~:text=Pregnant%20women%20with%20low%20levels,Child%20Health%20and%20Human%20Development.

  8. Food Sources of Vitamin D. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d

  9. Kominiarek MA, Rajan P. (2016). Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am, 100(6):1199-215.  DOI: 10.1016/j.mcna.2016.06.004

  10. U.S. Department of Health and Human Services. (n.d.-c). Omega-3 Fatty Acids - Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

  11. Nettleton J, Schacky C, Brouwer IA, Koletzko B. (2017). International Society for the Study of Fatty Acids and Lipids 2016 Debate: For Science-Based Dietary Guidelines on Fats, Meta-Analysis and Systematic Reviews Are Decisive. Ann Nutr Metab, 71(1-2):26-30. DOI: 10.1159/000478794

  12. Hynes KL, Otahal P, Hay I, Burgess JR. (2013). Mild Iodine Deficiency During Pregnancy Is Associated With Reduced Educational Outcomes in the Offspring: 9-Year Follow-up of the Gestational Iodine Cohort. The Journal of Clinical Endocrinology & Metabolism, 98(5):1954-62. DOI: 10.1210/jc.2012-4249

  13. Bath SC, Steer CD, Golding J, Emmett P, Rayman MP. (2013). Effect of inadequate iodine status in UK pregnant women on cognitive outcomes in their children: results from the Avon Longitudinal Study of Parents and Children (ALSPAC). The Lancet, 382(9889):331-7. DOI: 10.1016/S0140-6736(13)60436-5

Annie Gager https://sweetannieskitchen.com
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