Essential Prenatal Nutrients

for Baby and Mama

Choosing Your Prenatal

Every woman’s body is unique, and while a prenatal vitamin lays the foundation, it isn’t the whole picture.

Think of it as your steady base—covering the essentials like folate, iron, vitamin D, and iodine.

From there, you can gently layer in extra support where your body calls for it, whether that’s more vitamin D, DHA for baby’s brain, or choline for added nourishment.

Essential Prenatal Nutrients

  • Folate

    FOR BABY

    Folate is the architect of early life. It helps form the neural tube (brain + spinal cord), reduces risk of birth defects, and supports healthy DNA and cell growth.

    FOR MAMA

    Helps produce red blood cells and prevents anemia. It also supports your rapidly dividing cells as your body builds the placenta.

    RECOMMENDED DAILY INTAKE :

    600 µg

  • Iron

    FOR BABY

    Iron is the lifeblood of growth—it fuels oxygen delivery to tissues, ensuring your baby gets what they need to thrive.

    FOR MAMA

    Blood volume nearly doubles in pregnancy. Iron helps prevent anemia, supports energy, and reduces risk of complications like preterm birth or low birth weight.

    RECOMMENDED DAILY INTAKE :

    60 mg

  • Choline

    FOR BABY

    Another key nutrient for brain and spinal cord development, working hand-in-hand with folate. Supports memory, learning, and neural connections.

    FOR MAMA

    Helps with liver function, reduces risk of fatty liver in pregnancy, and supports healthy metabolism.

    RECOMMENDED DAILY INTAKE :

    450 mg

  • Vitamin D

    FOR BABY

    Helps with bone, teeth, and immune development by aiding calcium absorption. Also linked to healthy lung and brain development.

    FOR MAMA

    Supports mood, immunity, and reduces risk of gestational diabetes, preeclampsia, and bone weakening.

    RECOMMENDED DAILY INTAKE :

    600 IU

  • Calcium

    FOR BABY

    Builds strong bones, teeth, and even supports heart rhythm and nerve signaling.

    FOR MAMA

    Protects your bones and teeth—without enough calcium, your body will pull from your own stores to supply the baby. It also reduces risk of high blood pressure and preeclampsia.

    RECOMMENDED DAILY INTAKE :

    1000 mg

  • Iodine

    FOR BABY

    Essential for thyroid hormones, which guide brain development and metabolism. Without iodine, brain growth and cognitive function can be compromised.

    FOR MAMA

    Supports your thyroid health, keeping energy, metabolism, and hormonal balance steady in pregnancy.

    RECOMMENDED DAILY INTAKE :

    220 µg

  • DHA Omega 3

    FOR BABY

    DHA is brain food—it supports the development of your baby’s brain, eyes, and nervous system. It even impacts cognitive abilities later in life.

    FOR MAMA

    May reduce risk of postpartum depression and preterm birth, supports heart health, and aids in reducing inflammation.

    RECOMMENDED DAILY INTAKE :

    300 mg

  • Zinc

    FOR BABY

    Crucial for cell division and tissue growth—your baby’s rapid development depends on it. Also supports immune system and organ development.

    FOR MAMA

    Keeps your immune system strong and helps repair tissues as your body stretches, grows, and heals.

    RECOMMENDED DAILY INTAKE :

    11 mg

  • Vitamin C

    FOR BABY

    Needed for collagen production (the framework for skin, bones, and connective tissue). Also supports a strong immune system.

    FOR MAMA

    Boosts your immunity, enhances iron absorption, and supports skin elasticity—helpful for stretching belly and tissues.

    RECOMMENDED DAILY INTAKE :

    1,000 mg

  • Vitamin E

    FOR BABY

    Protects developing cells from oxidative stress and helps form red blood cells and muscle.

    FOR MAMA

    Supports immune and skin health, protecting against oxidative damage and helping with tissue repair.

    RECOMMENDED DAILY INTAKE :

    15 mg

  • Vitamin B Complex

    FOR BABY

    A group of eight different B vitamins. Each plays a role in brain development, metabolism, and nervous system function.

    FOR MAMA

    Supports energy production, reduces fatigue, helps regulate mood, and prevents anemia.

    RECOMMENDED DAILY INTAKE :

    A good prenatal vitamin will usually cover most of these.

    However, some mamas may need extra B6 for nausea or B12 if vegetarian or vegan.

  • Selenium

    FOR BABY

    Plays a role in thyroid hormone production, which is essential for growth and brain development.

    FOR MAMA

    Acts as a powerful antioxidant—protecting cells, supporting thyroid health, and possibly lowering risk of preeclampsia.

    RECOMMENDED DAILY INTAKE :

    60 µg

  • Magnesium

    FOR BABY

    Supports bone and teeth formation, healthy muscle and nerve function, and aids in DNA and protein synthesis for overall growth.

    FOR MAMA

    Helps relax muscles and the nervous system, reduces leg cramps, supports better sleep, regulates blood pressure, and stabilizes blood sugar levels.

    RECOMMENDED DAILY INTAKE :

    350 mg

  • Potassium

    FOR BABY

    Essential for heart health, muscle development, and maintaining fluid balance in cells to support steady growth.

    FOR MAMA

    Helps control blood pressure, reduces swelling, eases muscle cramps, supports nerve signaling, and maintains healthy energy levels through fluid and electrolyte balance.

    RECOMMENDED DAILY INTAKE :

    3,000 mg

  • Amino Acids

    FOR BABY

    Provide the raw materials for every cell—supporting muscle, organ, and brain development. Essential amino acids are crucial for tissue growth, DNA formation, and building neurotransmitters for the nervous system.

    FOR MAMA

    Support uterine growth, increased blood volume, and breast tissue development. Amino acids also repair maternal tissues, regulate mood, and provide steady energy through balanced protein intake.

    RECOMMENDED DAILY INTAKE :

    At least 0.5 g protein per lb body weight

  • Biotin

    FOR BABY

    Supports metabolism of proteins, fats, and carbohydrates for growth; aids in gene regulation; contributes to healthy skin, hair, nails, and energy production at the cellular level.

    FOR MAMA

    Helps convert food into energy, supports healthy hair, skin, and nails, may reduce rashes linked to deficiency, and promotes balanced blood sugar and metabolism.

    RECOMMENDED DAILY INTAKE :

    30 µg

  • Vitamin K2

    FOR BABY

    Works with Vitamin D and calcium to build strong bones and teeth; supports proper blood clotting and healthy development of the skeletal system.

    FOR MAMA

    Supports bone density during pregnancy, helps regulate calcium to prevent it from depositing in soft tissues, and supports healthy circulation and clotting.

    RECOMMENDED DAILY INTAKE :

    90 µg

  • Probiotic

    FOR BABY

    Supports healthy gut microbiome development, strengthens the immune system, and may lower risk of eczema, allergies, and asthma later in life.

    FOR MAMA

    Helps with digestion and reduces constipation, bloating, and nausea. Supports vaginal health (lower risk of yeast or urinary infections), may improve immune function, and could reduce chances of gestational diabetes or preeclampsia.

    RECOMMENDED DAILY INTAKE :

    dosage varies by strain

What to avoid during pregnancy?

Pregnancy isn’t about restriction—it’s about creating the safest, most nourishing space for you and your baby. Think of these “avoids” as acts of love, protecting your little one while you focus on what you can enjoy: wholesome foods, gentle movement, rest, and meaningful connection.

  • Alcohol

    There’s no safe amount of alcohol during pregnancy. Even small amounts can affect your baby’s developing brain and increase the risk of birth defects.

    Undercooked Meats, Fish & Eggs

    These foods can carry harmful bacteria or parasites, which may cause infections that are especially risky during pregnancy. Always cook meat, fish, and eggs thoroughly.

    High-Mercury Fish

    Certain large fish — like shark, swordfish, king mackerel, and tilefish — are high in mercury, which can harm your baby’s developing brain and nervous system. Choose low-mercury fish like salmon, sardines, or trout instead.

    Unpasteurized Dairy & Juices

    Can carry listeria or harmful bacteria. Always choose pasteurized products.

    Deli Meats & Hot Dogs

    Risk of listeria contamination if eaten cold. Only safe if heated until steaming hot.

    Raw Sprouts

    Alfalfa, clover, and mung sprouts can easily harbor bacteria. Cook thoroughly or skip for now.

    Excess Caffeine

    Limit to about 200 mg/day (around one 12 oz cup of coffee). Higher amounts can raise risk of miscarriage or low birth weight.

    Certain Herbal Teas

    Some herbs may not be safe in pregnancy (like licorice root, pennyroyal, or sage). Always check individual ingredients.

    Aspartame

    A common artificial sweetener in diet sodas, sugar-free gums, and packaged foods. Excessive intake has been questioned for potential effects on fetal development. Limit or avoid artificial sweeteners during pregnancy and choose naturally sweet options like fruit, honey, or maple syrup when possible.

  • Smoking & Recreational Drugs

    Smoking, vaping, cannabis, and other recreational drugs are strongly linked to preterm birth, low birth weight, and complications. There is no known safe amount.

    Pain Relievers

    (Ibuprofen, Aspirin, Naproxen)

    These non-steroidal anti-inflammatory drugs (NSAIDs) can cause complications in pregnancy, especially in the third trimester, including heart and kidney issues in baby. Use only if specifically prescribed by your provider.

    Certain Prescription Medications

    Some prescription drugs may be unsafe or need dose adjustments during pregnancy. Always check with your provider before continuing or stopping any medications.

    Herbal Supplements & High-Dose Vitamins

    Many herbal or “natural” supplements are not well studied for safety in pregnancy. Avoid high-dose vitamin A (retinol form), adaptogens (like Ashwagandha or Maca), and medicinal mushrooms. Always confirm with your provider.

    Vaccines

    Live vaccines such as the MMR (measles, mumps, rubella) or Varicella (chickenpox) are not safe during pregnancy. Always talk to your provider about timing and what’s right for you.

  • Hot Tubs, Saunas & Very Hot Baths

    High body temperatures in early pregnancy can increase the risk of neural tube defects and may also cause dizziness or dehydration.

    Heavy Lifting & High-Impact Activities

    Lifting very heavy objects or doing high-impact sports with a fall risk (like skiing, horseback riding, or contact sports) can strain your body and increase injury risk. Opt for lower-impact exercise, use proper form, and ask for help lifting heavier items.

    Harsh Cleaning Chemicals & Paint Fumes

    Certain chemicals and strong fumes can be irritating or harmful during pregnancy. Use natural or non-toxic cleaners when possible, wear gloves, and ensure good ventilation when painting or cleaning.

    Pesticides & Herbicides

    Pesticides and herbicides used on crops and lawns can contain chemicals linked to developmental and neurological concerns in babies.
    Whenever possible, choose organic produce, wash fruits and vegetables thoroughly, and avoid applying lawn or garden chemicals during pregnancy.

    Fluoride

    While fluoride is widely used to protect teeth, some studies have suggested a possible link between high prenatal fluoride exposure and later attention issues such as ADHD.

    Cat Litter

    Cat feces can carry Toxoplasmosis, which can harm your baby. Have someone else scoop the litter if possible. If you must do it, wear gloves and wash your hands thoroughly afterward.

  • Retinol & Retinoids

    (Vitamin A Creams, Accutane)

    Topical and oral retinoids (vitamin A derivatives) can cause serious birth defects. Avoid prescription acne treatments like Accutane and skincare products with retinol or retin-A.

    High-Dose Salicylic Acid

    High oral doses or concentrated chemical peels are unsafe during pregnancy. Small amounts in over-the-counter topical products (like face washes or spot treatments) are generally considered safe — though it’s best to minimize use if you can.

    Unregulated Essential Oils

    Certain essential oils — such as Clary sage and Pennyroyal — can trigger contractions or be unsafe during pregnancy. Use only pregnancy-safe oils and always check with your provider or a certified aromatherapist first.

    Nail & Hair Treatments

    Some nail polishes, hardeners, or keratin hair treatments can release formaldehyde fumes, which are best avoided in pregnancy. Skip these or choose non-toxic, pregnancy-safe salon products.

Instead of plain water — drink electrolyte-enhanced water, coconut water, or homemade mixes with sea salt + lemon + honey for minerals.

Electrolytes & Hydration

For Baby
Supports healthy blood flow and nutrient delivery through the placenta. It helps maintain the amniotic fluid balance that surrounds and protects baby. Proper hydration supports brain and nervous system development by ensuring steady circulation.

For Mama
Keeps energy and mood more stable by balancing sodium, potassium, and magnesium. It reduces leg cramps, dizziness, and fatigue often caused by low electrolyte balance. Hydration supports healthy blood pressure and lowers the risk of dehydration-related headaches or constipation. It also improves recovery from morning sickness by replenishing what’s lost through nausea or vomiting.

How much to drink daily
Aim for 8–12 cups (64–96 oz) of fluids daily during pregnancy. Exact needs vary with body size, activity level, and climate. If you’re active, sweating more, or dealing with nausea, you may need extra.