Folate (Folic Acid) — Prevent Neural Tube Defects

Getting enough folate (vitamin B9) is crucial before and during pregnancy to prevent serious birth defects of the brain and spine known as neural tube defects. Adequate folate also reduces the risk of premature birth and low birth weight. Folic acid is the synthetic form of folate found in supplements and fortified foods, and it’s absorbed well by the body.

• Recommended intake: At least 400 µg of folate daily if you might become pregnant, increasing to 600–1,000 µg per day throughout pregnancy. Starting a prenatal vitamin at least three months before conception is ideal, as it ensures you have enough folic acid from day one of pregnancy.
• Why it’s important: Folate helps form your baby’s neural tube in the first weeks of pregnancy. Sufficient folic acid greatly lowers the risk of neural tube defects like spina bifida and anencephaly, and also helps prevent some other birth complications.
• Top sources: Fortified breakfast cereals are one of the best sources (often 100% of the daily value per serving). Naturally folate-rich foods include dark leafy greens (spinach, kale), citrus fruits (oranges), legumes like beans, peas, lentils, and nuts. For example, a half-cup of cooked spinach provides about 130 µg folate. Incorporate a variety of these foods into your diet, and use a prenatal vitamin to fill any gaps.

Calcium — Build Strong Bones (Mom & Baby)

Calcium is well-known for building strong bones and teeth, and during pregnancy both you and your developing baby need plenty of it. If your diet doesn’t provide enough calcium, your baby will draw calcium from your bones, which can weaken the mother’s bone health. Calcium also plays a role in healthy function of nerves, muscles, and blood vessels.

• Recommended intake: 1,000 mg of calcium per day for pregnant adults (and about 1,300 mg/day for pregnant teenagers). This is roughly the amount in three servings of dairy products.
• Why it’s important: Calcium is critical for your baby’s skeletal development – it helps form bones and teeth. Getting enough protects your bone density as well, since otherwise the calcium needed by the fetus would be taken from your bones. Adequate calcium intake may also help prevent pregnancy-induced hypertension and reduce the risk of preterm birth, according to some research (though primarily it’s about bone health).
• Top sources: Dairy products like milk, yogurt, and cheese are rich in calcium and also contain protein. An 8-ounce (236 mL) glass of milk provides about 300 mg calcium. Calcium-fortified foods are also excellent: many orange juices, plant-based milks, and cereals have added calcium (check labels; a fortified orange juice can have ~350 mg per cup). Additionally, eat leafy greens (broccoli, kale, collard greens) and canned fish with bones (sardines, salmon) for a calcium boost. These foods help you meet calcium needs while providing other nutrients. Remember that Vitamin D works hand-in-hand with calcium for bone health, so ensure you’re getting enough vitamin D too.

Vitamin D — Support Bone Health

Vitamin D helps your body absorb calcium and is vital for building your baby’s bones and teeth. It also supports healthy muscle function and immunity. Our bodies can make vitamin D from sun exposure, but during pregnancy (and especially in winter or indoor lifestyles) dietary sources are important.

• Recommended intake: 600 IU (15 µg) of vitamin D per day during pregnancy. Some experts suggest higher amounts (1,000–2,000 IU) may be beneficial in pregnancy, but 600 IU is the general guideline. Your prenatal vitamin typically contains 400–600 IU.
• Why it’s important: Sufficient vitamin D ensures that calcium can do its job building the fetal skeleton. Inadequate vitamin D (and resulting poor calcium absorption) can lead to weak bones in the developing baby and may contribute to maternal bone loss. There’s also evidence linking low vitamin D in pregnancy to a higher risk of complications like gestational diabetes and preeclampsia, and it may affect the baby’s immune development (ongoing research).
• Top sources: Fatty fish is one of the best natural sources – for example, salmon is rich in vitamin D (a 3-ounce serving of cooked salmon has about 450–570 IU). Fortified milk is a major source for many Americans (cow’s milk is typically fortified with 100 IU per cup). Certain brands of fortified orange juice also provide around 100 IU per cup. Other sources include egg yolks (one large egg offers ~40 IU) and fortified cereals. Because few foods naturally contain vitamin D, supplementation through prenatal vitamins or a separate D supplement may be recommended by your doctor if your levels are low.

Protein — Support Baby’s Growth

Protein is the fundamental building block of all cells. During pregnancy, protein helps form the baby’s organs, muscles, and tissues, and it also supports the growth of maternal tissues like the uterus and placenta. In the second and third trimesters, protein needs increase to help your baby grow steadily.

• Recommended intake: About 70–75 grams of protein per day are recommended in pregnancy (the target often given is 71 g/day). This is roughly 25 grams more than the requirement for non-pregnant women. For reference, a 3-ounce (85 g) chicken breast has ~26 g protein, and a cup of Greek yogurt has ~15–20 g.
• Why it’s important: Protein is crucial for your baby’s development, especially in the second and third trimester when the baby is growing fastest. It contributes to the growth of fetal muscle, bone, and tissues, and also aids in producing extra blood for pregnancy. Getting enough protein can help minimize complications like low birth weight and support postpartum recovery. If you don’t get enough, you may experience more fatigue and muscle loss, and it could potentially affect fetal growth.
• Top sources: Lean meats (chicken, turkey, lean beef or pork), fish, and eggs are all excellent high-protein choices. These also provide other important nutrients (for example, beef provides iron; fish provides omega-3s). Dairy products like milk, yogurt, and cheese supply protein (plus calcium). Plant-based sources include beans, lentils, peas, tofu and soy products, nuts and nut butters, and seeds. Eating a variety of protein sources throughout the day – such as an egg at breakfast, beans at lunch, and meat at dinner – will help you meet your protein needs and benefit from the different nutrients each protein food offers.

Iron — Prevent Anemia

Iron is a mineral needed to make hemoglobin, the protein in red blood cells that carries oxygen throughout your body. In pregnancy, your blood volume increases dramatically to support the baby, so your iron requirements go up. In fact, pregnant women need about double the iron compared to when they’re not pregnant. Not getting enough iron can lead to iron-deficiency anemia, which causes fatigue and other symptoms, and can pose risks for your pregnancy.

• Recommended intake: 27 mg of iron per day while pregnant. This is included in most prenatal vitamins (check that yours has ~27 mg iron). For context, the RDA for iron in non-pregnant women 19–50 years old is 18 mg, so pregnancy increases the need by 50%.
• Why it’s important: Iron is essential for making extra blood to supply oxygen to your baby. Iron-deficiency anemia in pregnancy can cause extreme tiredness, weakness, and headaches. If severe, it raises the risk of premature birth and low birth weight for the baby, and it has been linked to a higher chance of postpartum depression in the mother. Getting enough iron helps ensure you and your baby’s cells are getting the oxygen they need for healthy growth.
• Top sources: Lean red meat is one of the best and most easily absorbed sources of iron. Poultry and seafood (especially shellfish) also provide iron. Plant-based sources include beans and lentils, spinach and other leafy greens, and fortified cereals and oatmeal. For example, half a cup of boiled kidney beans provides about 2 mg of iron, and many fortified cereals can provide 10–20 mg per serving. Nutrition tip: Iron from plant foods is not absorbed as readily as iron from meat. To boost absorption, pair iron-rich plant foods with vitamin C–rich foods. For instance, drink a glass of orange juice with your iron-fortified cereal, or add tomatoes or bell peppers to your beans. Vitamin C can significantly increase iron uptake. (On the flip side, try not to take calcium supplements or high-calcium foods at the same time as iron, as calcium can interfere with iron absorption.)

Choline — Aid Baby’s Brain Development

Choline is a less-talked-about nutrient, but it is now recognized as highly important in pregnancy. Choline helps form your baby’s brain and spinal cord, and it may even help prevent certain birth defects. The body can make a small amount of choline, but most of it must come from your diet – and studies show many pregnant people don’t get enough.

• Recommended intake: 450 mg of choline per day during pregnancy. (For reference, non-pregnant women need about 425 mg.) Choline needs are also high during breastfeeding (about 550 mg). Prenatal vitamins often do not contain much choline, so you should be intentional about choline-rich foods or ask your provider if you should take a separate choline supplement.
• Why it’s important: Choline is critical for fetal brain development and function. Sufficient choline during pregnancy has been linked to improved cognitive outcomes in children. It’s also needed for forming cell membranes and neurotransmitters. Like folate, choline plays a role in neural tube development; the American College of Obstetricians and Gynecologists notes that choline intake can help prevent some common birth defects. Getting enough may also support placental function and help protect against neural and spinal cord issues in the baby.
• Top sources: Eggs are among the richest sources of choline – one large egg provides about 140 mg. (Don’t skip the yolk; that’s where the choline is!) Lean meats (chicken, turkey, beef), fish, and dairy products also supply choline. For example, 3 ounces of cooked beef has around 100 mg. Plant sources like soybeans, tofu, and peanuts contain some choline as well. Including eggs most days, or other choline-rich foods, will help you meet this target. If you’re vegetarian or vegan and don’t consume many of these foods, discuss with your healthcare provider – an extra choline supplement might be advisable in that case.

Omega-3 Fatty Acids (DHA) — Promote Brain and Eye Development

Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are essential fats that play a key role in the development of your baby’s brain and eyes. DHA accumulates in the fetal brain and retina during the third trimester, supporting cognitive function and vision. Our bodies don’t make DHA efficiently, so it needs to come from diet or supplements.

• Recommended intake: At least 200–300 mg of DHA per day is advised for pregnant women. This is equivalent to about 2–3 servings of fatty fish per week. Health organizations like the FDA/EPA recommend pregnant women eat 8–12 ounces of low-mercury fish weekly to get sufficient omega-3s. Many prenatal vitamins now include DHA, but amounts vary (around 200 mg is common), so check your label.
• Why it’s important: DHA is a building block of your baby’s brain and eyes. Getting enough omega-3 in pregnancy has been associated with better visual and cognitive outcomes in infants and may even support longer gestation (reducing the risk of early delivery). Some studies suggest it could help prevent perinatal depression as well. While research is ongoing, it’s clear that DHA is crucial for neurological development and overall pregnancy health.
• Top sources: Fatty fish are the best source of DHA. Safe options that are low in mercury include salmon, sardines, trout, anchovies, and herring. For example, a 3-ounce serving of salmon can provide 500–700 mg of DHA+EPA, more than meeting the daily recommendation. Canned light tuna (in moderation) and cod are other options with lower levels of mercury (limit albacore tuna, which is higher in mercury). If you do not eat fish, you can get omega-3s from plant sources like walnuts, chia seeds, flax seeds, and soybeans – however, these provide ALA, which the body only partially converts to DHA. Consider a prenatal DHA supplement (fish oil or algae-based DHA for vegetarians) if you don’t get enough from food. Always choose supplements from reputable brands to ensure purity, and discuss with your doctor if you have any concerns. (Note: Avoid high-mercury fish like shark, swordfish, king mackerel and limit white/albacore tuna – these can accumulate mercury which is unsafe for the baby. Stick to recommended seafood choices to get benefits without the risks.)

Prenatal Vitamins and Other Supplements

Even with a wholesome diet, it can be challenging to meet all of a pregnant woman’s nutritional needs every single day. That’s why a daily prenatal vitamin is universally recommended. Prenatal vitamins act as an insurance policy to fill in any gaps – they typically contain extra folic acid, iron, iodine, vitamin D, and other important micronutrients at levels tailored for pregnancy. Start taking a prenatal as soon as you know you’re pregnant (or even better, when planning for pregnancy). This helps ensure you consistently get critical nutrients like folic acid from the very early stages of fetal development.

• Targeted supplements: Your healthcare provider may suggest additional supplements based on your situation. For example, if you follow a vegan or vegetarian diet, you might need extra vitamin B12 (for healthy nerve and blood cell development) or iron. If you don’t eat dairy, extra calcium and vitamin D could be recommended. Those who avoid fish might take a DHA (omega-3) supplement. And because many prenatals have little or no choline, some women choose to add a choline supplement as well. Always discuss with your doctor before adding extra supplements beyond your prenatal vitamin.
• Herbal products caution: Be cautious with herbal supplements or teas in pregnancy – “natural” does not always mean safe. Certain herbs can be harmful to you or the baby. It’s best to avoid any herbal or specialty supplements unless approved by your healthcare provider. When in doubt, consult your OB/GYN or midwife.
• Healthy diet first: Remember that supplements are there to complement, not replace, a nutritious diet. Nutrient-dense foods provide the best form of vitamins and minerals along with fiber and protein. Focus on eating a variety of whole foods from all food groups. For example, a spinach salad with strawberries and nuts covers folate, vitamin C, iron, calcium, and protein in one meal! Use your prenatal vitamin as a backup, and aim to get most of your nutrients through meals and snacks.

By prioritizing these essential nutrients in your pregnancy diet, you’ll be nourishing both yourself and your growing baby. A balanced diet rich in the vitamins and minerals above, paired with your prenatal vitamin and regular checkups, will help set the stage for a healthy pregnancy and a healthy baby. Always work with your healthcare team to address your specific nutritional needs or concerns – they can provide personalized guidance so you feel your best while eating for two (with quality, not quantity!). Congratulations on your journey, and happy, healthy eating!

Sources: The Mayo Clinic, American College of Obstetricians and Gynecologists, and NIH and health professional guidelines provide the basis for these recommendations. Evidence and figures have been drawn from expert-reviewed resources to ensure accuracy. Always consult with your doctor or a registered dietitian for personalized advice.