Pregnancy changes your body fast, and nutrition plays a big role in supporting both you and your developing baby. If you’re searching for what to eat during pregnancy or which nutrients matter most, the goal isn’t perfection; it’s building consistent habits that cover key vitamins and minerals. “Avoid this food” lists all over social media can feel overwhelming. Instead, focus on nutrient-dense foods you can tolerate, and use a prenatal multivitamin to help fill common gaps. Below are the most important prenatal nutrients for many pregnant women, food sources that contain them, and simple guidance on choosing a prenatal multivitamin. Everyone’s needs differ, so make sure to check with your healthcare provider before making changes to your diet or supplements. Key nutrients during pregnancy (and where to find them) Folate (folic acid) Folate is a B vitamin that is crucial for early fetal development, particularly of the baby’s brain and spine.* Good food sources include: Leafy greens (spinach, romaine, kale) Beans and peas (lentils, black beans, chickpeas) Citrus fruits (oranges, grapefruit) Avocado Asparagus and Brussels sprouts Fortified grains/cereals Calcium and vitamin D Calcium helps support healthy bones and teeth.* Many pregnant women need about 1,000 mg per day (your provider can confirm what’s right for you). Food sources include: Dairy products (milk, yogurt, cheese) Fortified plant milks and fortified orange juice Canned salmon or sardines with bones Leafy greens (collards, kale, bok choy) Almonds Vitamin D helps build your baby’s bones and teeth.* Food sources include: Fortified dairy or plant-based milk Eggs (yolks) Salmon Trout Canned tuna Iron Iron helps your body make more blood so your baby can get the oxygen they require.* Iron requirements nearly double during pregnancy, which can be difficult to obtain from foods alone, making a prenatal supplement even more important. Food sources include: Lean red meat and poultry Beans and lentils Fortified cereals and grains Spinach and other leafy greens Omega-3s (DHA/EPA/ALA) Omega-3s support healthy brain and eye development.* Getting enough can be harder in the first trimester if appetite is low, so a prenatal vitamin may be recommended by your provider. Food sources include: Salmon Sardines Trout Herring Flaxseed Walnuts How to choose a prenatal multivitamin There are many prenatal options, from gummies to softgels, so the “best” prenatal vitamin is often the one you can take consistently and that aligns with your needs and preferences. Explore Alive!® prenatal multivitamins to find a format that fits your routine. Try yummy Alive! Premium Prenatal Gummies, made with 75 mg of plant-based DHA to support healthy eye and brain development and 200 mg of our Orchard Fruits™ and Garden Veggies™ powder blend per serving.* These gummies deliver 15 essential vitamins and minerals including high potency folate to help support you through all nine months and beyond.* Our vegan Alive! Premium Prenatal Multivitamin delivers 100% or more of the recommended daily value of 15 vitamins and minerals, including high potency folate and iron per 2-softgel serving. It contains 100 mg of the Orchard Fruits™ and Garden Veggies™ powder blend per serving and is made with plant-based DHA from algae to help support healthy brain and eye development.* As always, your journey is unique. If you’re not sure what’s best for you, talk with your healthcare practitioner. Pregnancy shouldn’t be stressful—embrace the changes, practice self-care, listen to your body, and prioritize key nutrients. Prenatal nutrition FAQs What are the most important nutrients during pregnancy? Common priorities include folate, iron, calcium, vitamin D, and omega-3s. However, your healthcare provider can personalize recommendations. When should I start taking a prenatal vitamin? Many providers recommend starting before pregnancy when you’re trying to conceive or as soon as you find out you’re pregnant. Some can also be taken postpartum. Make sure to check the label and always follow your provider’s advice. What if my prenatal vitamin upsets my stomach? Some people do better taking prenatals with food, at night, or by switching formats (gummy vs. softgel). Ask your healthcare provider for recommendations. Prenatal nutrition 101 Prenatal nutrition doesn’t have to be complicated. Focus on nutrients like folate, iron, calcium, vitamin D, and omega-3s by building meals around nutrient-dense foods you enjoy and can tolerate. A prenatal multivitamin can also help fill common nutrient gaps. As always, check in with your healthcare provider to see what’s right for you and your pregnancy. Shop Nature’s Way prenatal supplements here.