Pregnancy Nutrition: Three Nutrients That Deserve More Attention

When most people think about pregnancy nutrition, they immediately think about a prenatal vitamin.

While a quality prenatal provides an excellent foundation, many women are surprised to learn that there are several nutrients it may not provide enough of. Three of the biggest areas we discuss with patients are choline, omega-3 fatty acids, and gut health.

These nutrients support not only mom's health, but also baby's brain development, immune system, and a healthy pregnancy. Let us take a closer look.

Choline: One of Pregnancy's Most Overlooked Nutrients

Choline does not receive nearly as much attention as folate or iron, yet it plays an essential role in pregnancy.

It helps support:

• Baby's brain development
• Development of the spinal cord and nervous system
• Healthy placental function
• Cell membrane formation
• Normal methylation processes

The National Institutes of Health recommends 450 mg of choline per day during pregnancy, yet research suggests that most pregnant women do not reach this amount. In fact, many prenatal vitamins contain little, or no, choline at all.

Some of the best food sources of choline include:

• Egg yolks
• Chicken and beef
• Salmon
• Dairy products
• Soybeans and edamame
• Beans
• Cruciferous vegetables
• Nuts and seeds

One large egg contains roughly 150 mg of choline, making eggs one of the easiest ways to increase intake. If your prenatal contains very little choline, talk with your healthcare provider about whether a separate supplement is appropriate.

Omega-3s: Building Baby's Brain and Eyes

Omega-3 fats, particularly DHA, are major structural components of the developing brain and retina. EPA and DHA also help regulate inflammation throughout pregnancy.

Current recommendations generally encourage approximately 1,000 mg of combined DHA and EPA daily, along with 8 to 12 ounces of low-mercury seafood each week, unless your healthcare provider recommends otherwise.

Excellent low-mercury choices include:

• Salmon
• Sardines
• Trout
• Herring
• Anchovies
• Oysters
• Mussels

When choosing a supplement, look for one that:

• Lists the amount of DHA and EPA
• Has been third-party tested
• Is taken with meals for better absorption

Avoid cod liver oil during pregnancy unless specifically recommended by your healthcare provider, because of its high vitamin A content.

A Healthy Microbiome Starts with Your Plate

Your gut microbiome naturally changes during pregnancy. Research continues to show that these bacteria may influence:

• Digestion
• Immune function
• Metabolism
• Inflammation
• Early development of your baby's microbiome

Fortunately, supporting a healthy microbiome does not require anything complicated. The same principles that help us rebuild a resilient gut over time apply here too, and much of it comes down to variety on your plate.

Focus on eating a variety of:

• Vegetables
• Fruits
• Beans and lentils
• Nuts and seeds
• Fiber-rich foods
• Minimally processed whole grains like oats or barley, if well tolerated

Foods rich in prebiotic fiber include:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Beans
• Lentils

You can also include fermented foods such as plain yogurt with live cultures, kefir, tempeh, miso (added after cooking), and refrigerated fermented vegetables. As always during pregnancy, avoid unpasteurized dairy products and follow food safety recommendations. Leaning on whole, minimally processed foods also helps you sidestep the additives found in ultra-processed foods that can work against a healthy gut.

What About Probiotics?

Probiotics are a little different than many supplements. Not all probiotics do the same thing.

Research shows that probiotic benefits are strain-specific, meaning the exact strain matters, not just the species. Certain strains have been studied for:

• Supporting healthy blood sugar during pregnancy
• Infant eczema and allergy risk
• Vaginal health
• Postpartum wellness

This is why choosing a probiotic based solely on the label saying "contains Lactobacillus" is not enough. The exact strain should be listed, and supplementation should always be discussed with your healthcare provider.

A Simple Pregnancy Plate

Rather than chasing dozens of supplements, focus on building meals that naturally include these nutrients.

Breakfast

• Greek yogurt or kefir with berries, chia or flax seeds, and walnuts
• Eggs or tofu and tempeh on the side for choline
• Optional oats if well tolerated

Lunch

• Salmon salad or a lentil bowl with leafy greens
• Olive oil and avocado
• Plenty of colorful vegetables

Snack

• Hummus and vegetables
• Fruit with nuts
• Yogurt with live cultures

Dinner

• Low-mercury seafood, chicken, beans, or tofu
• Two or more colorful vegetables
• Fermented vegetables, if tolerated
• A serving of minimally processed whole grains if desired and well tolerated

The Bottom Line

Pregnancy nutrition goes well beyond simply taking a prenatal vitamin. Paying attention to choline, omega-3 fats, and a healthy gut microbiome can help support both maternal health and baby's development throughout pregnancy.

Every pregnancy is different, so always discuss supplements with your OB, midwife, or healthcare provider, especially if you have a high-risk pregnancy or other medical conditions.

At Root Function Health, we believe nutrition is one of the most powerful tools for supporting long-term health. While prenatal care belongs with your obstetric provider or midwife, we are always happy to help patients better understand the role that nutrition plays in overall wellness. If you would like help building a plan that fits your pregnancy, our functional medicine team in Gardner, KS is here for you. Start that conversation with Root Function Health.