First Trimester (Weeks 1-13)
Neural tube closes by week 4. Organ systems forming. Nausea may limit food intake — focus on what you can keep down.
Critical Nutrients
Folate (800 mcg/day)— Leafy greens, lentils, or methylfolate supplement
Choline (450 mg/day)— Eggs (2/day = 300mg), liver, salmon
Iodine (220 mcg/day)— Iodized salt, seaweed, dairy
Iron (27 mg/day)— Red meat, spinach, lentils + vitamin C for absorption
Vitamin B6 (25-50 mg)— Also helps with nausea
DHA (300+ mg/day)— Low-mercury fish or algae-based supplement
Vitamin D (4,000 IU/day)— Most prenatals underdose this
Second Trimester (Weeks 14-27)
Rapid brain growth begins. Bones are mineralizing. Baby starts hearing. Appetite usually returns.
Critical Nutrients
Calcium (1,000 mg/day)— Dairy, sardines, fortified foods
Magnesium (350-400 mg/day)— Prevents leg cramps, supports bone development
DHA (300+ mg/day)— Brain is building 250,000 neurons per minute
Protein (75-100g/day)— Increase from first trimester
Vitamin C (85 mg/day)— Collagen, iron absorption, immune function
Zinc (11 mg/day)— Cell division, immune development
Choline (450 mg/day)— Still critical — brain growth accelerating
Third Trimester (Weeks 28-40)
Brain triples in weight. DHA accumulates rapidly. Iron stores being built. Lung maturation.
Critical Nutrients
DHA (500+ mg/day if possible)— Peak brain DHA accumulation in last trimester
Iron (27+ mg/day)— Baby building 6-month iron store
Protein (80-100g/day)— Highest demand of pregnancy
Vitamin K2 (100 mcg/day)— Directs calcium to bones, not arteries
Probiotics— Seed baby's microbiome (especially if planning vaginal birth)
Dates (6/day from week 36)— Associated with easier, shorter labor
Calcium (1,000 mg/day)— Peak bone mineralization
Most prenatal vitamins don't contain enough choline, DHA, magnesium, or vitamin D. Supplement these separately if needed.
Keep It Simple
You don't need to hit every nutrient every day — aim for most of them most days. A good prenatal vitamin covers the basics; this checklist helps you fill gaps through food.
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