Pregnancy & Postpartum Nutrition Priorities
I recently filmed a segment for Tierra's Texas on Fox here in Austin and I've been getting a ton of questions about it so I decided to make this into a blog!
Most pregnancy nutrition advice centers on what not to eat, sushi, cold cuts, soft cheeses, and often the guidance stops there. What actually moves the needle for your baby's brain development, your energy, and even your birth and recovery is what you ADD to your plate. These are the food priorities I come back to again and again with my clients and myself, and many of them matter just as much once baby arrives!
Read to the end for my supplement priorities for pregnancy as well, or skip straight to my list on Fullscript here.
Protein
Protein needs go up during pregnancy because you are literally growing a human and protein supports connective tissue expansion and recovery! Adequate protein also helps stabilize blood sugar, which can support a lower risk of gestational diabetes and can even ease morning sickness.
Some studies show that women eating less than about 65 grams of protein a day show up with a higher rate of preeclampsia, and the classic high protein Brewer diet approach was built around that same principle of keeping intake generous. During postpartum, protein becomes the raw material for tissue repair and recovery.
The most commonly cited clinical range for pregnancy is 80 to 120 grams of protein daily. I personally push my clients toward the higher end of that and beyond, closer to 1 gram per pound of pre pregnancy or ideal body weight. So a 130 pound woman would be aiming for around 130 grams a day.
A few of my go to ways to hit that number:
- Tart cherry gelatin, a concentrated hit of collagen protein along with minerals that support recovery. This is a must for labor and postpartum recovery.
- Yeehaw Snacks do double duty here as a protein and iron rich food. Use code BECKIYOO
- Perfect Supplements Collagen is an easy to digest protein that can be added to coffee, matcha or smoothies, use code BECKIYOO to save
- Good Culture Cottage Cheese
Choline
Everyone talks about folate during pregnancy, but almost nobody talks about choline, and most prenatal vitamins barely contain any, often less than 50 milligrams. Choline supports your baby's neural tube and brain development. The adequate intake during pregnancy is 450 milligrams a day, rising to 550 milligrams during lactation.
A well known controlled feeding trial found that pregnant women consuming 930 milligrams a day in the third trimester, roughly double the standard recommendation, had infants with faster information processing speed and better visuospatial memory compared to infants of mothers at the standard intake.
I credit my choline intake during pregnancy with (at least part of) why my kids are all so scary smart!
The best food sources of choline are:
- Eggs, specifically the yolk
- Liver
- Bacon
- Grassfed beef
- Salmon & salmon roe
My Bacon Cheddar Egg Bites from Naturally Nourished Kids are an easy way to work this in, and Needed's choline supplement is a solid option if food alone isn't closing the gap.
Omega 3s
Omega 3s, particularly DHA, support your baby's brain development throughout pregnancy. Most women fall well short of even the baseline recommendation of 200 to 300 milligrams a day.
Research supports a dosage of 1 gram daily for increased IQ in baby as well as DHA's role in neural development, visual function, and gestational length is well established, and there's no downside to erring high.
Stick to smaller, fatty fish as your best sources, think SMASH:
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
My Thai Sardine Cakes from Naturally Nourished Kids are a great starting point, canned salmon and sardines are an easy pantry staple, and Nordic Naturals ProDHA is what I recommend when food alone isn't enough.
Iron and B Vitamins
Your blood volume increases by close to 50 percent during pregnancy, which is a huge physiological shift and one of the main reasons so many women end up iron deficient, especially by the third trimester. Low iron drives shortness of breath, fatigue, and leg cramps, and after birth, iron becomes essential for recovering from blood loss. Adequate iron and B vitamin status can also make a real difference in how much postpartum hair shedding you experience.
The best absorbed sources are heme iron from animal foods:
- Red meat
- Dark meat poultry
- Salmon
- Liver or other organ meats, I love Force of Nature Ancestral Blends as a simple way to get organs into the diet, use code BECKIYOO for savings
Dates
Multiple clinical trials, and a few meta analyses pulling them together, have found that eating dates in the final weeks of pregnancy is associated with a more favorable cervix at admission, a shorter first stage of labor, and a lower need for medical induction. Most of the studies use around 70 to 75 grams a day, about 3-6 dates depending on size, starting around 37 weeks and continuing until labor begins.
I will note that dates are pretty high in carbs, I personally stuck to more like 2-3 daily in the final weeks of pregnancy and make sure to always pair with protein and fat.
Beyond the labor benefits, dates are naturally rich in the kind of compounds that support oxytocin production, the hormone behind both contractions and mood, plus they're a great source of potassium and magnesium.
A couple ways to work them in:
- Dates with cashew butter, my simplest go to
- Dates with aged cheese, a sweet and savory combo
- My No Bake Peanut Butter Chocolate Chip Lactation Bites, a favorite for after baby arrives but fine to consume during pregnancy too!
Electrolytes
The increase in blood volume I referenced earlier means dehydration creeps up more easily during pregnancy, and the demands of breastfeeding only add to it afterward. Staying ahead of your electrolyte needs, not just plain water, supports energy, milk supply, and how you feel day to day.
What I reach for and recommend to clients:
- FOND bone broth, use code BECKI for savings
- Watermelon with a pinch of salt
- Seeking Health electrolytes (these are potassium dominant which I find works better for many women)
Best Supplements for Pregnancy
WeNatal For Her
This is the most comprehensive prenatal I've been able to find with the least amount of capsules, which is really important for compliance. This is a 3 per day formula vs. other brands that you would have to take up to 8 capsules! It checks all the boxes of quality forms of nutrients: chelated minerals, methylated B vitamins, and actually has a meaningful amount of choline (400mg).
Nordic Naturals ProDHA XTra
If your prenatal claims to have DHA, toss it! It is impossible to fit a meaningful amount of DHA into a prenatal, and even if it were possible, it would be oxidized very quickly. Fish oil needs to be taken as its own separate entitiy from a reputable company. This is the one I have used throughout all of my pregnancies because you get close to that 1 gram daily of DHA in just 2 capsules, whereas other fish oils might require taking 4 or more.
Designs for Health ProbioMed Women
I bring this in specifically in the third trimester. A meta analysis found that probiotic supplementation starting after 30 weeks meaningfully reduced Group B strep colonization rates at the routine 35 to 37 week screening, which is a simple, low risk way to support that outcome. This probiotic features specific strains that support the vaginal microbiome, keeping in mind that baby's microbiome blueprint is initiated with vaginal birth.
Seeking Health Magnesium Glycinate Powder
My go to for leg cramps and sleep, both incredibly common complaints in pregnancy. A randomized trial using magnesium bisglycinate specifically found an 86 percent reduction in cramp frequency compared to 60 percent with placebo. The glycinate form is also gentle enough that it won't aggravate nausea the way citrate or oxide can but can help keep bowels moving in a gentle way.
Metagenics Vitamin D3 5000 + K
Vitamin D deficiency in pregnancy is linked to higher rates of preeclampsia, gestational diabetes, and low birth weight, and a Cochrane review found that 4,000 IU a day is both safe and effective at correcting it. I like this one because it pairs D3 with K2, and the two work together to direct calcium where it actually belongs. Note that the WeNatal already has 4000 IU Vitamin D, so if your levels are already optimal (60-100 ng/mL), you could simply pulse this in 2-3 times per week.
Seeking Health Optimal Electrolyte Lemonade Powder
Increasing fluid volume means increased mineral needs as well. Many common pregnancy symptoms including fatigue, nausea, leg cramps, and headaches can be alleviated with ample electrolytes. This one is potassium dominant, which I find to be more helpful for pregnancy symptoms than some of the sodium-focused electrolyte powders. I also like this for labor support, postpartum recovery and breastfeeding.
Want more on how to optimize your nutrition for pregnancy? Let's work together! In my 1:1 sessions we can dig deeper into your individual needs and priorities using advanced functional lab testing, work together to come up with food and supplement goals, and meet regularly throughout trying to conceive, pregnancy, postpartum or whatever season you are in for accountability. Learn more about working with me here.