Nourish NotesFood cardsNutrient guideSupplement timingPostpartum

Prenatal Nutrition
& Supplementation

Preconception through
third trimester
and lactation

A food-first reference to nutrients that matter before and during pregnancy. Targets are daily dietary intakes unless labeled otherwise; the right supplement plan depends on your diet and clinical history.

Master Reference Chart
Nutrient
Primary Role
Pregnancy target / context
How to use this
Folate
Folic acid is evidence-based
Neural tube closure, DNA synthesis, red blood cell formation
400 mcg folic acid before pregnancy; 600 mcg DFE total in pregnancy
Core
Iron
Food + prenatal / if indicated
Oxygen transport, prevents maternal anemia, fetal brain development
27 mg/day
(RDA pregnant)
Core
DHA
Omega-3 EPA/DHA
Fetal brain and retinal development; reduces preterm risk
8–12 oz low-mercury fish/week; discuss DHA if fish-free
Core
Choline
Food + prenatal if needed
Neural tube, placental function, fetal brain, epigenetic programming
450 mg
(550 mg lactation)
Core
Vitamin D3
Diet + prenatal
Calcium regulation, immune modulation, fetal bone development, preeclampsia risk reduction
600 IU/day RDA; higher only if advised
Core
Iodine
Check prenatal label
Fetal thyroid, neurological development; severe deficiency causes cretinism
220 mcg
(290 mcg lactation)
Core
Zinc
Food + prenatal
DNA replication, immune function, fetal growth, egg quality support
11 mg/day RDA
Important
Magnesium
Food first
Energy production, sleep quality, leg cramps, blood pressure regulation, preterm labor prevention
350–360 mg/day total diet (adult)
Important
Calcium
Food first
Fetal skeletal development, maternal bone preservation
1,000 mg/day
Important
Vitamin B12
Food + prenatal
Nerve development, DNA synthesis, works synergistically with folate
2.6 mcg/day RDA
Important
Vitamin C
Ascorbate
Collagen synthesis, iron absorption enhancement, antioxidant protection
85 mg/day RDA
Important
Ubiquinol
CoQ10 reduced form
Studied in fertility care; benefits and safety are uncertain
No routine dose
Targeted
N-Acetyl Cysteine
NAC / glutathione precursor
Studied for PCOS; not routine prenatal care
Clinician-directed only
Targeted
Inositol
Myo + D-chiro blend
Studied in PCOS; treatment depends on individual history
Clinician-directed only
Targeted
Alpha Lipoic Acid
ALA / R-lipoic preferred
Research compound; pregnancy safety is uncertain
No routine dose
Targeted
Melatonin
Follicular antioxidant
Sleep hormone; discuss any use when trying to conceive
No routine dose
Targeted
DHEA
Dehydroepiandrosterone
Androgen precursor; studied in poor ovarian responders to improve oocyte yield — requires medical supervision
Specialist-directed only
Targeted
Probiotics
Lactobacillus strains
Strain-specific evidence is limited; ask before adding
No routine dose
Support
Selenium
Selenomethionine
Supports thyroid enzymes; avoid stacking high-dose sources
60 mcg/day RDA
Support
Vitamin E
Mixed tocopherols
Essential vitamin; extra supplementation has not shown routine benefit
15 mg/day RDA
Support
Vitamin K2
MK-7 form
Vitamin K is essential for clotting; K2 is not routinely added
90 mcg/day vitamin K AI
Support
Core — check food and prenatal label
Important — meet dietary target
Targeted — discuss with a clinician
Context — more is not always better
Three useful notes

Start folic acid early

CDC and ACOG recommend 400 mcg folic acid daily before pregnancy. A common MTHFR variant is not a reason to avoid folic acid; it remains the form proven to help prevent neural tube defects. During pregnancy the total folate target is 600 mcg DFE/day.

Check iron and choline

Pregnancy targets are 27 mg iron and 450 mg choline per day. Prenatal vitamins vary, especially in choline content. Food choices and any extra iron should reflect diet, tolerance, and clinical advice.

Fish, safely

FDA recommends 8–12 ounces a week of lower-mercury fish during pregnancy. Salmon and sardines are options; fish and shellfish should be thoroughly cooked. If you avoid fish, ask about an algae-derived DHA supplement.

A simple starting point

Choose a varied diet, check the folic acid and iodine on your prenatal label, and ask your care team about gaps that apply to you. Extra supplements for fertility or pregnancy deserve an individual review. Read the timing and food notes →

About this guide. These are educational food and nutrient notes, not an individual supplement plan. Check your prenatal vitamin and any added products with your clinician, especially if you take medication or have a medical condition. Sources: ACOG, NIH Office of Dietary Supplements, and CDC on folic acid and MTHFR. See timing notes.