One continuous journey
Preconception, pregnancy and postpartum are more connected than we often realise. They are part of one remarkable journey, with each stage laying the foundations for the next. The nutrients you build up before conception, the demands placed on your body during pregnancy, and the nourishment you receive while recovering and adjusting to life after birth all play a role in your long-term wellbeing.
This guide explores each stage, from preparing your body for pregnancy to supporting recovery beyond birth. You'll discover which nutrients matter most, which pathology tests are worth discussing, and the everyday habits that can make a meaningful difference. Most importantly, remember that supporting your body isn't about getting everything perfect. It's about understanding what it needs and giving it a little more care, one step at a time.
Preconception: preparing the ground
The best time to start nourishing a pregnancy is around three-six months before you try to conceive. Many of the most important early developments happen in the first few weeks, often before a pregnancy is confirmed.
Nutrients to build up before conception
Folate. Folate is essential for cell division and DNA synthesis, and folic acid taken before conception reduces the risk of neural tube defects. Australian guidelines recommend starting a folic acid supplement at least one month before conception, and many practitioners suggest three months. Folic acid is the form with the strongest evidence for neural tube defect prevention. [1]
Vitamin B12. B12 works alongside folate. Low B12 status has been linked with a higher risk of neural tube defects, even where folic acid is used, so it is especially important if you eat a plant-based diet. [4]
Choline. A key nutrient for your baby's brain and nervous system. Its impact begins very early in pregnancy, so building intake beforehand matters. Eggs, meat, fish and legumes are good sources. [5]
Iodine. Your thyroid relies on iodine, and low iodine has been associated with taking longer to conceive. Australian guidelines recommend an iodine supplement while trying to conceive, during pregnancy and while breastfeeding. Check with your GP first if you have a thyroid condition. [2, 3]. Naturopaths can also detect iodine deficiency through a urine panel.
Iron. Your iron stores at conception strongly predict whether you become iron deficient during pregnancy. Topping up stores beforehand, under guidance, is far easier than catching up later. [8]
Vitamin D, zinc and selenium. These support reproductive health, immune function and thyroid hormone metabolism. Low vitamin D and selenium have both been linked with pregnancy complications. [26, 28]
Tests worth discussing
Before conception is the ideal time to understand your starting point. Asking about a full blood count, iron studies including ferritin, active B12, folate, vitamin D, and thyroid function including TSH and thyroid antibodies would be a great starting point.
Please avoid guessing when it comes to supplementation. Certain nutrients, including iron and vitamin A, can be harmful when taken in excess. A personalised plan guided by your individual health needs and pathology results is both safer and more effective. Practitioner-grade supplements can also offer more targeted therapeutic support, making this a great opportunity to connect with a qualified naturopath who can guide you in choosing the right nutrients, dosages and formulations for your needs.
Pregnancy: nourishing two, gently
Your energy needs rise only modestly, and mostly later in pregnancy, but your need for key nutrients rises early. Quality matters far more than quantity.
Understanding the Three Trimesters
First Trimester | Weeks 1–13
The foundations are being laid.
This is a period of incredible development. Your baby's brain, spinal cord, heart and major organs begin forming, making early nutrient availability particularly important. Meanwhile, rising progesterone and hCG can contribute to nausea, breast tenderness, constipation and significant fatigue.
Nutritional and lifestyle priorities:
Folate: Essential for neural tube development and early brain and spinal cord formation.
Iodine: Supports thyroid hormone production and healthy neurological development.
Protein: Helps maintain blood glucose stability and provides building blocks for maternal and foetal tissue growth.
Hydration: Particularly important if experiencing nausea or vomiting.
Small, frequent meals: Pairing protein with carbohydrates can help maintain energy and make eating more manageable.
Rest: Allow for additional recovery as your body adapts to significant hormonal and metabolic changes.
Second Trimester | Weeks 14–27
Growth accelerates and your body begins to adapt.
Your baby's bones, muscles and organs continue developing, while the brain undergoes rapid growth. Blood volume expands considerably to support the placenta and growing baby, increasing demand for nutrients involved in red blood cell production. Some women experience improved energy and may begin feeling those first little movements.
Nutritional and lifestyle priorities:
Iron: Essential for haemoglobin production and oxygen delivery as maternal blood volume expands.
Omega-3 fatty acids (particularly DHA): Support your baby's developing brain, eyes and nervous system.
Choline: Plays an important role in brain development and healthy cell membrane formation.
Calcium and vitamin D: Work together to support skeletal development, and maternal bone health.
Fibre and fluids: Help support bowel regularity, particularly as progesterone can continue slowing digestion.
Gentle movement: Walking, swimming and pregnancy-appropriate strength training can support circulation, strength and energy.
Third Trimester | Weeks 28–40
The final stages of development and preparation for birth.
Your baby's brain and lungs undergo significant maturation, fat stores increase and weight gain accelerates. Your body is also preparing for labour and the transition into postpartum recovery. Increased physical demands can contribute to reflux, disrupted sleep, pelvic discomfort and fatigue.
Nutritional and lifestyle priorities:
Protein: Supports ongoing foetal growth, maternal tissue development and preparation for postpartum recovery.
Iron: Maintaining adequate iron stores is important heading into birth, particularly given expected blood loss during delivery.
Omega-3s: Continue supporting neurological and visual development.
Calcium and magnesium: Contribute to muscle function, nerve signalling and skeletal health.
Fibre and hydration: Support digestive regularity and help manage constipation.
Side sleeping: A recommended sleep position from 28 weeks onwards.
Movement awareness: Become familiar with your baby's usual movement patterns and seek prompt assessment for any reduction or change.
Postpartum preparation: Consider nourishing freezer meals, feeding support, recovery essentials and establishing a support network before birth.
Vitamin D: absolutely essential
Around 90% of our vitamin D comes from sunlight on the skin, and only about 10% from food. During pregnancy your baby relies entirely on your stores. Low vitamin D in pregnancy has been linked with low vitamin D in newborns, and in some studies with pre-eclampsia and gestational diabetes. [6, 7]
When the UV index is 3 or above, a few minutes of sun on your arms and hands mid-morning or mid-afternoon is usually enough. You may be more likely to run low if you have darker skin, cover most of your skin, work indoors or work night shifts. Ask for a blood test and only supplement as advised.
Blood sugar in pregnancy
Pregnancy naturally increases insulin resistance, and glucose screening is offered between 24 and 28 weeks. Regular balanced meals with protein and fibre help keep blood sugar steady. Research into nutrients such as vitamin D and inositol for gestational diabetes is ongoing, but the evidence is not yet conclusive, so talk with your care team before trying anything. [9, 28]
Move, rest and connect
If your pregnancy is uncomplicated, aim for 150 to 300 minutes of moderate activity a week, such as walking, gentle swimming or pregnancy yoga. Practise pelvic floor exercises daily, and from 28 weeks go to sleep on your side. Anxiety and low mood in pregnancy are common and treatable, so share how you are feeling with your care team.
Call your care team straight away if your baby's movements slow, change or stop, or if you have any bleeding, a leak of fluid, a severe headache, blurred vision, sudden swelling, severe abdominal pain, fever, or itching on your hands and feet. Call 000 in an emergency.
Please check every supplement, herbal product or tea with your care team before taking it, as not all are safe in pregnancy.
Postpartum
Recovery is not a luxury. It is the foundation for everything that follows. Many traditions honour the first 40 days after birth as a time for rest, warmth and being cared for, and modern nutrition science supports the same instinct.
Why stores run low after birth
Pregnancy. Your baby draws on your iron, B12, folate and vitamin D to build their own stores, especially in the third trimester.
Birth. Blood loss at delivery, particularly with a caesarean or heavier bleed, removes a significant amount of iron in a single day. [11]
Feeding. Breastmilk is made from your reserves, and its B vitamin and vitamin D content reflects what you have on board. [17]
Daily life. Broken sleep, skipped meals and more time indoors make it harder to eat well and get sunlight.
Iron: your recovery priority
Low iron after birth is very common and is linked with greater fatigue, low mood and anxiety, and in some cases a reduced milk supply. [11, 12] Signs your stores may be low include exhaustion beyond tiredness, breathlessness, dizziness, a racing heart, pale skin, hair shedding, cold hands and feet, brain fog and low mood.
The best-absorbed sources are red meat, kangaroo, dark poultry, fish, shellfish and eggs. Plant sources include lentils, chickpeas, tofu, dark leafy greens, pepitas and tahini. Pair them with vitamin C foods such as capsicum, citrus and kiwifruit, and keep tea, coffee and calcium-rich foods at least an hour apart from iron-rich meals. [13]
Ask for iron studies, including ferritin, around six weeks after birth, or sooner if you lost a lot of blood or feel unwell. [14]
B vitamins, vitamin D and omega-3s
B vitamins turn food into energy and help make the brain chemicals behind mood. Most are not stored for long, so a steady daily supply matters while breastfeeding. Vegan and vegetarian mums need a reliable B12 source and should have levels checked. [17]
Vitamin D supports bone recovery, immunity and mood. Low levels have been linked with a higher risk of postnatal depression, and your milk is a source of vitamin D for your baby too. [15]
Omega-3s (DHA) help calm inflammation and build brain cells. Lower omega-3 levels have been linked with a higher risk of postnatal depression, and DHA passes into breastmilk for your baby's developing brain and eyes. [16, 17]
Your thyroid after birth
Postpartum thyroiditis affects around 1 in 20 women and is easily mistaken for "just being a new mum" or for postnatal depression. [19, 20] It can start with an overactive phase after birth (anxiety, racing heart, feeling hot, poor sleep), followed by an underactive phase (heavy fatigue, low mood, feeling cold, hair loss, lower milk supply). Women can recover within 12 months, but some stay underactive, so follow-up testing matters.
Your risk is higher with positive thyroid antibodies, a personal or family history of thyroid conditions, type 1 diabetes or another autoimmune condition. Iodine, selenium, zinc and iron all support thyroid function, and low iron alone can slow it. [2, 21]
Eating well when cooking feels too hard
Aim to eat every three to four hours, combining a protein, a colourful plant and a slow carbohydrate or healthy fat. Keep one-handed snacks within reach, such as boiled eggs, nut butter on toast or hummus with veggie sticks. Stock the freezer from around 34 weeks with soups, casseroles and slow-cooked meals, and keep a full water bottle wherever you feed.
Gentle bowel care
Soft, easy stools mean less straining, which protects healing tissues and your pelvic floor. Two green kiwifruit a day is well studied for softer, more regular stools. [22] Add fibre (chia, flax, oats) and water together, rest your feet on a small stool so your knees sit above your hips, and breathe out rather than holding your breath. If iron tablets or pain relief are constipating you, ask your GP about options rather than stopping them yourself.
Sleep and morning sunshine
Sleep with a newborn will be broken, but protecting what you can is part of caring for your mental health. [23] If possible, take turns overnight so each of you gets a four to five hour stretch, and lie down during one of bub's day sleeps.
Ten to twenty minutes of early morning light helps set your body clock, supports better night sleep and lifts mood. [24] If you’re in Brisbane, aim for before 9am. Keep babies under 12 months out of direct sun when the UV is 3 or above, in the shade with a hat and light clothing. [25]
You are not meant to do this alone
Many people want to help but do not know how. A specific request, such as dropping off a meal, holding bub while you shower or folding a load of washing, is far easier to say yes to than "let me know if you need anything". Write a list, stick it on the fridge and point visitors to it. It is also okay to limit visits.
Baby blues or something more?
The baby blues are very common in the first week or so: teariness, mood swings and overwhelm that may ease within a few weeks. Postnatal depression and anxiety affect around one in five mums and one in ten dads. [27] If sadness, numbness, constant worry, guilt or feeling disconnected from bub lasts beyond two weeks or gets worse, please reach out. It is common, treatable and not your fault.
PANDA Helpline
1300 726 306
Gidget Foundation
1300 851 758
Beyond Blue
1300 22 4636
Lifeline
13 11 14
Pregnancy, Birth and Baby.
1800 882 436
Breastfeeding Helpline
1800 686 268
If you have thoughts of harming yourself or your baby, feel confused or see or hear things others do not, or have heavy bleeding, fever or chest pain, call 000 or go to your nearest emergency department.
How BALANCE BY BELL NATUROPATHY CAN help
I love supporting women from preconception through pregnancy and well beyond birth. Care starts with understanding your own picture through functional and pathology testing, then building a nutrition and lifestyle plan around your results and your stage of life. Book now to feel supported, informed and nurtured through every chapter of your journey into motherhood, with care that honours both you and your growing family.
Love, Arabella x
This article is general information only and does not replace individual medical advice. Please speak with your care team before starting any supplements, particularly during pregnancy and breastfeeding.
References
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