Why is Nutrition so Important in Pregnancy?
Whether you are thinking about becoming pregnant for the first time or have been through pregnancy a few times, you’ve probably had and still have a LOT of questions. “What size is my baby? Why am I having weird, vivid dreams? When will the nausea go away?”. One question that is universal in pregnancy: “What am I supposed to eat?”
My answer to that question is that there is no one size fits all answer. Every single pregnancy is unique! If you have been pregnant multiple times, you can most likely attest that things can be so different from one baby to the next. So while there is no perfect answer that will work for everyone, I’m here to provide guidance on what foods may work for you, as well as highlight the most commonly needed nutrients in pregnancy.
The amazing thing about the human body is that no matter what is happening externally, a mother’s body will do everything it can to provide nutrients for the growing baby. This can give you peace of mind if you are experiencing something like severe nausea and aversions and can only stomach plain toast. However, the long term effect of this is that the body takes from a mother’s own nutrient reserves and can lead to deficiencies down the road. If the body is already starting with low nutrient stores, this can create a significant issue in the postpartum period, requiring even more focused nutrition to replenish what was lost during pregnancy.
While it can be stressful to add nutrient depletion worries on top of all of the other things going on during pregnancy, I find it helpful to focus on the incredible benefits of prioritizing a nourished pregnancy. Looking at nutrition in pregnancy from this perspective can be empowering and exciting. Knowing that you hold the power to give your baby a healthy start in life, as well as setting yourself up for a better experience in postpartum, can be incredibly motivating.
So what exactly do I mean when I say nutrition is important? Let’s talk about 5 incredible benefits of nourishment in pregnancy.
How Maternal Nutrition Affects Baby’s Brain Development
What a mother eats during pregnancy has a direct effect on the development of her baby. In a 2018 study, mothers entering their third trimester were given two different controlled amounts of choline. After birth, the babies born from this study were observed periodically from 4 to 13 months of age, focusing on their information processing times and visuospatial memory. The group of babies born to mothers who were given the higher amount of choline were shown to have significantly faster reaction times (1). The best source of dietary choline is eggs! Just two eggs a day is over half of the recommended amount of choline for pregnancy.
In another study done in 2008, it was found that children born to mothers who were supplementing their diet with fish oil (omega 3 DHA and EPA) had higher hand eye coordination at 2.5 years old than those that had not taken fish oil (2). These are just a couple of examples of how a healthy diet and focused supplementation can promote better outcomes.
2 . Reduced Occurrence of Allergies and Skin Conditions in Babies
Some findings show that maternal diet has an influence on the future development of allergies and skin conditions such as eczema in babies. Several studies show that probiotic supplementation in pregnancy reduces the likelihood of the baby developing eczema. Other studies show that fish oil supplementation during both pregnancy and breastfeeding may reduce the risk of the child developing allergies (3). Apart from this, there are numerous benefits to both probiotics and omega 3 in pregnancy. This is just the beginning!
3. Setting the Stage For Breastfeeding
First: Breastfeeding is hard!
Many mothers may find that it takes a lot of work to establish their supply. While good nutrition can help, breastfeeding is a complex process that might require outside help from a lactation consultant or other specialists. No mother should have to feel shame over seeking help. It can be incredibly hard for a mother that finds herself having to find an alternative to breastfeeding if that was her goal. The method that you feed your baby will never make you less of a mother.
Nutrition can have an effect on milk supply and quality, and this is something that can be established during pregnancy. Vitamin K is a fascinating example of this! This is a nutrient that does not cross the placenta well in pregnancy and cannot be made by infants until about a week after birth. However, vitamin K2 has a very high rate of transfer in breastmilk, especially colostrum (the early, very nutrient dense milk) (4). This is an example of how targeted nutrition during pregnancy can directly benefit the baby’s health.
The types of dietary fats a mother consumes, such as DHA, directly show up in the composition of fats in her breastmilk (5). DHA is such a crucial nutrient for brain development (an infant’s brain is made up of 60% fat) and it is a great idea to start with a well nourished foundation, even before birth.
4. Decreased Pregnancy Symptoms
Focused nutrition may reduce the likelihood of many common pregnancy symptoms. While there is no magic cure or food that stops all discomfort in pregnancy, even just having some steps to take may really help. For example, avoiding processed, sodium-rich foods and instead focusing on food sources of potassium, such as banana, avocado, and leafy greens, may reduce edema (swelling and fluid retention).
Probiotics in pregnancy have numerous benefits. For one, specific strains have been shown to reduce the colonization of group B strep (GBS) in mothers that have tested positive (6). Probiotics also increase the beneficial bacteria in the gut and can relieve constipation and promote healthy digestion. Some strains of lactobacillus have been very promising in their abilities to reduce UTI’s (7). Enjoying fermented foods like yogurt, sauerkraut, and traditionally fermented pickles is a great way to introduce more probiotics into your diet.
Magnesium rich foods have been shown to reduce the severity of headaches in pregnancy. It has also been shown to help with nausea and vomiting as it calms overactive gag reflex, as well as calming leg and muscle cramps. Some supplemental forms of magnesium are also very effective at relieving constipation, which is a common complaint in pregnancy
5. Mental Health Benefits
Postpartum depression is serious and can be debilitating to a new mom. If you or a loved one are ever struggling, please reach out to a mental healthcare provider or trusted doctor. Asking for help when you need it is so important and you are never alone. I also want to stress that it’s possible to eat a “perfect” diet and still experience PPD. No mother should ever feel shame over asking for help.
While nutrition is never a magic cure, especially for complex things like postpartum depression, there are many promising studies around how nutrition lowers the risk. Mothers with higher amounts of both DHA and EPA reported significantly less depressive episodes during pregnancy (8). Other early studies are showing a relation between vitamin D during pregnancy and its potential to reduce the risk of postpartum depression (9). Other nutrients that may be helpful in reducing a mothers risk for postpartum depression are iron and vitamin B12.
If you or a loved one is struggling and needs help, Postpartum Support International (PSI) has a maternal mental health hotline available to English and Spanish speakers!
The number is: 1-800-944-4773
A Final Word on Nourishment
As we've explored, focusing on nutrition during pregnancy offers incredible benefits, from supporting your baby's brain development and reducing allergy risks to helping manage common pregnancy symptoms and protecting your mental health.
It's easy to get caught up in the pressure to do everything "right." But I want to leave you with this thought: this isn't about striving for a perfect diet—it’s about intention and empowerment. It's about knowing that you have the power to positively impact your baby's health and set yourself up for a stronger postpartum recovery.
Remember, every little choice matters. Start with one simple change, whether it's adding an avocado to your meal or a handful of nuts to your snack. Focus on progress, not perfection. Pregnancy is a miraculous journey, and nourishing your body is one of the most powerful and loving things you can do for both yourself and your little one. You've got this.
If this resonated with you and you would like to learn more about nourishment in pregnancy, I would truly love to work with you. As a nutrition consultant, I will be by your side to answer your questions, help you set goals, and give you the tools you need to have an empowered, healthy pregnancy and transition into motherhood.
The information provided by Ancestrally Nurtured LLC is for educational and informational purposes only. It is not intended as medical advice and should not be used as a substitute for professional medical care or treatment. Always consult your healthcare provider before making any changes to your diet, nutrition, or health regimen.
Sources:
Caudill, Marie A et al. “Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study.” FASEB journal : official publication of the Federation of American Societies for Experimental Biology vol. 32,4 (2018): 2172-2180. doi:10.1096/fj.201700692RR
Dunstan, J A et al. “Cognitive assessment of children at age 2(1/2) years after maternal fish oil supplementation in pregnancy: a randomised controlled trial.” Archives of disease in childhood. Fetal and neonatal edition vol. 93,1 (2008): F45-50. doi:10.1136/adc.2006.099085
Garcia-Larsen V, Ierodiakonou D, Jarrold K, Cunha S, Chivinge J, et al. (2018) Diet during pregnancy and infancy and risk of allergic or autoimmune disease: A systematic review and meta-analysis. PLOS Medicine 15(2): e1002507.https://doi.org/10.1371/journal.pmed.1002507
Vermeer, Cees. “Vitamin K: the effect on health beyond coagulation - an overview.” Food & nutrition research vol. 56 (2012): 10.3402/fnr.v56i0.5329. doi:10.3402/fnr.v56i0.5329
Kim, Hyesook et al. “Breast milk fatty acid composition and fatty acid intake of lactating mothers in South Korea.” The British journal of nutrition vol. 117,4 (2017): 556-561. doi:10.1017/S0007114517000253
Ho, Ming et al. “Oral Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 to reduce Group B Streptococcus colonization in pregnant women: A randomized controlled trial.” Taiwanese journal of obstetrics & gynecology vol. 55,4 (2016): 515-8. doi:10.1016/j.tjog.2016.06.003
Falagas, Matthew E et al. “Probiotics for prevention of recurrent urinary tract infections in women: a review of the evidence from microbiological and clinical studies.” Drugs vol. 66,9 (2006): 1253-61. doi:10.2165/00003495-200666090-00007
Chang, Jane Pei-Chen et al. “Polyunsaturated fatty acids and inflammatory markers in major depressive episodes during pregnancy.” Progress in neuro-psychopharmacology & biological psychiatry vol. 80,Pt C (2018): 273-278. doi:10.1016/j.pnpbp.2017.05.008
Szpunar, Mercedes J. “Association of antepartum vitamin D deficiency with postpartum depression: a clinical perspective.” Public health nutrition vol. 23,7 (2020): 1173-1178. doi:10.1017/S136898001800366X
