04/06/2026
The first trimester is a crucial stage — it’s when your baby’s brain, spine, heart, and organs start to form.
And for all of this to happen properly, certain nutrients matter from the very beginning.
Here are some of the most important ones and where to find them ⬇️
Folate (Vitamin B9): helps support neural tube development and lowers the risk of birth defects.
Sources: leafy greens, beans, lentils, avocado, broccoli, eggs, and organ meats (especially liver).
Iron: helps carry oxygen to your baby and prevents anemia.
Sources: red meat, liver, eggs, beans, lentils, and dark leafy greens.
Iodine: essential for your baby’s thyroid and brain development.
Sources: iodized salt, fish, seafood, and seaweed (in moderation).
DHA (Omega-3): supports brain, vision, and nervous system development.
Sources: salmon, sardines, mackerel, omega-3 eggs, chia seeds, and flaxseeds.
Vitamin D: supports immunity, bone development, and placental health.
Sources: sunlight, egg yolks, and fatty fish.
Vitamin B12: important for the nervous system and DNA formation.
Sources: meat, eggs, dairy, and organ meats.
Choline: supports brain development and memory, and helps reduce neural tube risks.
Sources: eggs (main source), meat, liver, and broccoli.
🤰🏼 Nutritional needs increase during pregnancy, so supplementation is often needed. Talk to your healthcare provider to find what works best for you.
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