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What to know about getting the right nutrients while trying to get pregnant, during pregnancy, and postpartum

  • Learn which nutrients are important for conception, pregnancy, and postpartum
  • Learn how to include these key nutrients in your diet

Healthy eating and nutrition before, during, and after pregnancy is incredibly important for both you and your baby.1 Eating a balanced and varied diet based primarily on whole foods will help keep you well-nourished and provide your baby with the nutrients they need to grow and develop.2

A number of vitamins and minerals are particularly important during these exciting stages of life, with each one playing a unique role in the body.3 Focusing on getting the right amount of nutrients during every stage will help support the health of you and your baby for a lifetime.

Do I need a supplement to help meet my needs?

While you can meet most of your nutrient requirements through food alone, for some, supplements may be recommended.2 It’s important to discuss your needs with your healthcare provider to see if they suggest a supplement.

Know that there is no need to overwhelm yourself with tracking every nutrient. This task would be quite stressful! Instead, focus on getting a variety of foods from all different groups: Vegetables, fruits, whole grains, proteins including low-mercury seafood, healthy fats, nuts, seeds, and beans.

Each type of whole food has a different array of vitamins and minerals that will help you get the nutrients you and your little one need.4, 5, 9

If you are wondering if your diet is meeting your nutrition needs, our team of registered dietitian nutritionists, fellow moms, and lactation specialists, are available from Monday – Friday 8 am – 6 pm (ET) to help figure out what may be going on. Chat now!

Here is a guide for recommended nutrients during preconception pregnancy and postpartum

Preconception nutrient needs

Preparing your body for pregnancy with the right nutrition can help increase your chance of a healthy pregnancy and child.9

Here are your nutrient needs while trying to get pregnant:

  • Preconception Folate: 400 micrograms/day11
  • Preconception Iron: 18 milligrams/day12
  • Preconception Calcium: 1,000 milligrams/day13
  • Preconception Vitamin D: 600 IU/day14
  • Preconception Vitamin: A 700 micrograms retinol activity equivalents (RAE)/day15
  • Preconception Zinc: 8 milligrams/day16
  • Preconception Iodine: 150 micrograms/day17
  • Preconception Choline: 425 milligrams/day18
  • Preconception B6: 1.9 milligrams/day19
  • Preconception B12: 2.4 micrograms/day20
  • Preconception Omega 3 fatty acids: 1.1 grams/day*21

Read more:

Pregnancy Nutrient Needs

During pregnancy many of your nutrient needs increase to help your baby grow and develop.7 Meeting these needs will also help you meet your own needs during this very demanding time.

Here are your nutrient needs while pregnant:

  • Pregnancy Folate: 600 micrograms/day11
  • Pregnancy Iron: 27 milligrams/day12
  • Pregnancy Calcium: 1,000 milligrams/day13
  • Pregnancy Vitamin D: 600 IU/day14
  • Pregnancy Vitamin A: 770 micrograms RAE/day15
  • Pregnancy Zinc: 11 milligrams/day16
  • Pregnancy Iodine: 220 micrograms/day17
  • Pregnancy Choline: 450 milligrams/day18
  • Pregnancy B6: 1.9 milligrams/day19
  • B12: 2.6 micrograms/day20
  • Pregnancy Omega 3 fatty acids: 1.4 grams/day*21

Read more:

Breastfeeding postpartum nutrient needs

Just like during pregnancy, many of your nutrient needs are increased while breastfeeding. This helps you not only recover from pregnancy, but also make sure you’re giving your baby the nutrition they need for rapid growth and development.8, 9

Here are your nutrient needs while breastfeeding:

  • Breastfeeding Folate: 500 micrograms/day11
  • Breastfeeding Iron: 9 milligrams/day12
  • Breastfeeding Calcium: 1,000 milligrams/day13
  • Breastfeeding Vitamin D: 600 IU/day14
  • Breastfeeding Vitamin A: 1300 micrograms RAE/day15
  • Breastfeeding Zinc: 12 milligrams/day16
  • Breastfeeding Iodine: 290 micrograms/day17
  • Breastfeeding Choline: 550 milligrams/day18
  • Breastfeeding B6: 2 milligrams/day19
  • Breastfeeding B12: 2.8 micrograms/day20
  • Breastfeeding Omega 3 fatty acids: 1.3 grams/day*21

Read more:

Postpartum (not breastfeeding) nutrient needs

Even if you are not breastfeeding, your nutrition is important! Your body just went through the rigorous task of growing a little human, and ultimately that little baby took their nutrient needs from you, potentially leaving you depleted. Eating healthfully and getting the right nutrition will help your recovery.10

Here are your postpartum nutrient needs:

  • Postpartum Folate: 400 micrograms/day11
  • Postpartum Iron: 18 milligrams/day12
  • Postpartum Calcium: 1,000 milligrams/day13
  • Postpartum Vitamin D: 600 IU/day14
  • Postpartum Zinc: 8 milligrams/day16
  • Postpartum Iodine: 150 micrograms/day17
  • Postpartum Choline: 425 milligrams/day18
  • Postpartum B6: 1.9 milligrams/day19
  • Postpartum B12: 2.4 micrograms/day20
  • Postpartum Omega 3 fatty acids 1.1 grams/day*21

Read more:

*Note that there is not yet enough data to establish a recommendation for daily omega 3 fatty acid intake. The amounts listed above are adequate for the average American in each stage.

Tips to help meet your nutrition needs in Pregnancy, Preconception, and Postpartum

Discover what your needs are and how to meet them

If you are interested in learning more about your needs during each stage, or about a particular nutrient, check out the Happy Family Learning Center.

Learn about:

Read up on specific nutrients:

And check out some sample Meal Plans for more ideas:

Get a variety of foods from all groups to help meet your nutrient needs

Fill half of your plate with vegetables and fruit, choose whole grains most of the time, and get a variety of proteins, such as seafood, beans, nuts, seeds, low fat dairy, poultry, and lean beef.5, 21

Choose healthy fats (like those found in nuts, seeds, olive oil and avocado) and emphasize water.

Chat with your health care provider about a supplement

To help fill any gaps and ensure you and your baby are getting the nutrients you need, speak with your health care provider about any supplements that may be needed.

Let's Chat!

We know parenting often means sleepless nights, stressful days, and countless questions and confusion, and we want to support you in your feeding journey and beyond.

Our Happy Experts are a team of lactation consultants and registered dietitian nutritionists certified in infant and maternal nutrition – and they’re all moms, too! They’re here to offer personalized support on our free, one-on-one, live chat platform Monday - Friday 8am-6pm (ET). No appointment needed, no email or sign-up required. Chat Now!

Read more about the experts that help write our content!

For more on this topic, check out the following articles:

  1. American Academy of Pediatrics. Your Baby’s First 1,000 Days: AAP Policy Explained. HealthyChildren.org. January 2018. Accessed 27 December 2021. https://www.healthychildren.org/English/ages-stages/baby/Pages/Babys-First-1000-Days-AAP-Policy-Explained.aspx
  2. Schwarzenberg S, Georgieff M, Committee On Nutrition. Advocacy for Improving Nutrition in the First 1000 Days to Support Childhood Development and Adult Health. Pediatrics (2018) 141 (2): e20173716 https://publications.aap.org/pediatrics/article/141/2/e20173716/38085/Advocacy-for-Improving-Nutrition-in-the-First-1000
  3. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition Services in Perinatal Care: Second Edition. Washington (DC): National Academies Press (US); 1992. 2, Nutritional Concerns of Women in the Preconceptional, Prenatal, and Postpartum Periods. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235913/
  4. Nutrition Evidence Systematic Review. What is the relationship between dietary patterns before and during pregnancy and gestational age at birth? USDA.gov. January 2017. Accessed 27 December 2021. https://nesr.usda.gov/what-relationship-between-dietary-patterns-and-during-pregnancy-and-gestational-age-birth#plain-summary
  5. US Department of Agriculture. Healthy Eating for Women Who Are Pregnant and Breastfeeding. MyPlate.gov. Accessed 27 December 2021. https://www.myplate.gov/tip-sheet/healthy-eating-women-who-are-pregnant-or-breastfeeding
  6. Stephenson J, Heslehurst N, Hall J, et al. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health [published correction appears in Lancet. 2018 May 5;391(10132):1774]. Lancet. 2018;391(10132):1830-1841. doi:10.1016/S0140-6736(18)30311-8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075697/
  7. American College of Obstetricians and Gynecologists. Nutrition During Pregnancy. March 2021. Accessed 27 December 2021. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
  8. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  9. Lindsay H Allen, Multiple micronutrients in pregnancy and lactation: an overview, The American Journal of Clinical Nutrition. May 2005. 81(5); 1206S–1212S https://academic.oup.com/ajcn/article/81/5/1206S/4649784
  10. Janet C. King, The Risk of Maternal Nutritional Depletion and Poor Outcomes Increases in Early or Closely Spaced Pregnancies, The Journal of Nutrition, May 2003. 133(5); 1732S–1736S https://academic.oup.com/jn/article/133/5/1732S/4558575
  11. Office of Dietary Supplements. Folate. NIH.gov. March 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  12. Office of Dietary Supplements. Iron. NIH.gov. March 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
  13. Office of Dietary Supplements. Calcium. NIH.gov. November 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  14. Office of Dietary Supplements. Vitamin D. NIH.gov. August 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  15. Office of Dietary Supplements. Vitamin A. NIH.gov. March 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  16. Office of Dietary Supplements. Zinc. NIH.gov. December 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  17. Office of Dietary Supplements. Iodine. NIH.gov. March 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
  18. Office of Dietary Supplements. Choline. NIH.gov. March 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
  19. Office of Dietary Supplements. Choline. NIH.gov. April 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  20. Office of Dietary Supplements. Choline. NIH.gov. August 2021. Accessed 27 December 2021. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  21. WIC Breastfeeding Support. Nutrition While Breastfeeding. FNS.USDA.gov. Accessed 27 December 2021. https://wicbreastfeeding.fns.usda.gov/nutrition-while-breastfeeding https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

No. Happy Family products never contain any synthetic colors or flavors.

Yes! All of our products are USDA certified organic.

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