Reference
Pregnancy Nutrition Guide
Evidence-anchored pregnancy nutrient guidance — folate, iron, DHA, choline, vitamin D, and more by trimester. Sources: WHO, ACOG, EFSA, IOM, Cochrane, Harvard T.H. Chan.
Nutrient-focused (vs food-focused). Each nutrient has trimester-specific pages — why it matters now, food sources, and supplement guidance.
Macronutrients
Protein, carbohydrates, fiber — the bulk of daily intake.
- Pregnancy RDA: ~71g/day (IOM)ProteinIn your second trimester, as your baby's growth accelerates, your body's protein needs increase significantly to support their rapid development.
- Pregnancy RDA: 175g/day (IOM)CarbohydratesIn the second trimester, carbohydrates become even more crucial for meeting your body's increasing energy demands and providing steady glucose for fetal development.
- Pregnancy AI: 28g/day (IOM)FiberIn the second trimester, fiber is key for supporting comfortable digestion, managing blood sugar, and ensuring sustained energy as your body continues to grow.
Vitamins
Folate, B12, B6, vitamin D, vitamin C, choline, and the rest.
- 400 mcg/day pre-conception + first trimester; 600 mcg/day total in pregnancyFolateIn the second trimester, adequate folate remains crucial for supporting your baby's ongoing cell division and robust growth.
- 400-600 IU/day (typical); higher for documented deficiencyVitamin DIn the second trimester, Vitamin D is crucial for your baby's developing bones and may require ongoing supplementation to maintain healthy levels.
- Pregnancy RDA: 2.6 mcg/day (IOM)Vitamin B12In the second trimester, Vitamin B12 continues its vital role in supporting your growing baby's neurological development and your body's increased red blood cell production.
- Pregnancy RDA: 1.9 mg/day (basal); 30-75mg/day for NVPVitamin B6In the second trimester, Vitamin B6 continues its role in metabolism, and for many, the need for higher doses to manage nausea often begins to taper.
- Pregnancy RDA: 85 mg/day (IOM)Vitamin CIn the second trimester, Vitamin C is essential for robust collagen synthesis, supporting your baby's developing tissues and enhancing iron absorption for your expanding blood volume.
- Pregnancy RDA: 770 mcg RAE/day; UL: 3000 mcg RAE/day retinolVitamin AIn your second trimester, focusing on plant-based beta-carotene for Vitamin A is key, while consistently avoiding retinol supplements and liver remains important.
- Pregnancy RDA: 15 mg/day (IOM)Vitamin EVitamin E continues its antioxidant role in the second trimester, with no specific increased demand beyond the general pregnancy recommendation, making food sources key.
- Pregnancy AI: 90 mcg/day (IOM)Vitamin KIn the second trimester, Vitamin K remains vital for your blood clotting and bone health, and understanding its role now helps prepare for your baby's specific needs at birth.
- Pregnancy AI: 450 mg/day (IOM)CholineDuring the second trimester, choline remains a vital nutrient, particularly for the ongoing development of your baby's brain, supporting memory and cognitive function.
- Pregnancy RDA: 1.4 mg/day (IOM)Thiamine (B1)In the second trimester, Thiamine (B1) remains essential for converting the increased energy demands of pregnancy into usable fuel, supporting both your well-being and your baby's development.
- Pregnancy RDA: 1.4 mg/day (IOM)Riboflavin (B2)During your second trimester, Riboflavin (B2) remains steadily important for energy production and healthy cellular growth, supporting both you and your developing baby.
- Pregnancy RDA: 18 mg/day; UL: 35 mg/day from supplementsNiacin (B3)In the second trimester, maintaining adequate niacin intake through food and your prenatal vitamin supports your energy and fetal development without typically requiring additional supplementation.
- Pregnancy AI: 30 mcg/day (IOM)Biotin (B7)In your second trimester, maintaining adequate biotin intake, primarily through food, supports your body's baseline needs, while understanding its role in lab tests is key.
Minerals
Iron, calcium, iodine, zinc, magnesium, selenium, copper.
- Pregnancy RDA: 27 mg/day (IOM)IronIn your second trimester, the demand for iron rises significantly as your blood volume expands, making intentional intake crucial for both your well-being and your baby's development.
- Pregnancy RDA: 1000 mg/day (adults), 1300 mg/day (teens)CalciumIn your second trimester, calcium becomes especially vital as your baby's skeletal system rapidly develops, requiring focused nutritional support.
- Pregnancy RDA: 220 mcg/day (US); 250 mcg/day (WHO); UL: 1100 mcg/dayIodineIn the second trimester, adequate iodine intake remains crucial for your baby's ongoing brain development and thyroid function, building on the foundation laid in early pregnancy.
- Pregnancy RDA: 11 mg/day (IOM)ZincIn the second trimester, zinc remains essential, supporting your baby's continued rapid growth and bolstering both your and your baby's developing immune systems.
- Pregnancy RDA: 350-360 mg/day (IOM)MagnesiumIn the second trimester, adequate magnesium intake can be particularly helpful in addressing common discomforts like leg cramps and constipation.
- Pregnancy RDA: 60 mcg/day; UL: 400 mcg/day (IOM)SeleniumIn the second trimester, selenium continues its vital role as an antioxidant and supports healthy thyroid function, crucial for both your well-being and your baby's development.
- Pregnancy RDA: 1000 mcg/day (IOM)CopperIn the second trimester, copper continues its vital role in supporting your baby's rapid tissue growth and ensuring efficient iron metabolism for both of you.
Fatty Acids
DHA omega-3 for brain development; omega-6 balance.
- Pregnancy: 200-300 mg DHA/day (ACOG)DHA — Omega-3The second trimester marks a period of rapid fetal brain development, making DHA — a crucial omega-3 fatty acid — especially vital for neural and visual growth.
- Omega-6 Fatty AcidsIn the second trimester, understanding and balancing your intake of omega-6 fatty acids, particularly by reducing seed oils and increasing omega-3s, supports a calm and clear pregnancy.
Phytonutrients + Functional
Probiotics, antioxidants, caffeine, collagen, plant compounds.
- ProbioticsIn the second trimester, probiotics continue their important role in supporting your vaginal microbiome, with emerging research exploring their potential connection to GBS reduction.
- CollagenIn the second trimester, collagen supplements primarily provide amino acids for general protein needs, with no specific pregnancy-related benefits demonstrated.
- <200 mg/day caffeine (ACOG, NHS, WHO)CaffeineIn the second trimester, many find their caffeine tolerance improves, but it's still important to stay mindful of the recommended daily limit.
- AntioxidantsIn your second trimester, maintaining a diverse, colorful diet rich in plant-based antioxidants is key for ongoing well-being, rather than relying on specific supplements.
This is general wellness information drawn from WHO, ACOG, EFSA, IOM Dietary Reference Intakes, Cochrane, Harvard T.H. Chan, and related authorities — not medical advice. For personalized nutrition guidance during pregnancy, talk with your provider or a registered dietitian. 87 pages across 29 nutrients × 3 trimesters.