Trimester‑by‑trimester nutrition

Pregnancy is often spoken about as one long blur, but your body’s needs shift with each trimester—and so do your emotional and energetic needs. In the first trimester, we’re often working around nausea, food aversions and fatigue while still trying to meet folate, protein and energy needs. Later, iron, omega‑3s, calcium and magnesium become more prominent, alongside support for sleep, digestion and circulation.

Herbal medicine in pregnancy is a delicate space. Some herbs are traditionally used in small, carefully chosen amounts for digestion, sleep or mood, while others are best avoided. This is where generic “pregnancy tea” blends can fall short, and personalised guidance becomes incredibly valuable.

Lifestyle medicine—gentle movement, nervous system support, breath, rest, boundaries—helps your body integrate all of this. And remember, partners can support by nourishing themselves too, especially if they’re heading into a demanding postpartum season with you.

These tips can give you a framework, but they’re not the full map. Your symptoms, history, lab results and preferences matter. A tailored pregnancy plan can help you feel held, informed and confident in the choices you’re making for you and your baby.