- Health advice
- 5 min read
- May 19, 2025
When it comes to pregnancy, we tend to focus on the due date. But what about the years that follow? The latest research reminds us that pregnancy is not just a nine-month journey – it’s a critical window that shapes a mother’s long-term wellbeing and a child’s health trajectory for life. From fertility prep to the fourth trimester and beyond, quality care makes a lifelong difference.
By making simple, nourishing changes before and during pregnancy, we can lay the foundation for vitality that lasts well beyond the baby years. Here's how to do it, naturally.
Why It Matters
A growing body of evidence shows that the choices made in preconception and pregnancy impact long-term health outcomes — not just for babies, but for mothers too. Studies link nutrient deficiencies during pregnancy to higher risk of postpartum depletion, mental health issues, and even early onset chronic conditions later in life.
And it’s not just physical health. Hormonal shifts, gut health, and nutrient reserves all influence energy levels, cognition, and emotional wellbeing during the demanding early parenting years.
Simple Lifestyle Adjustments
Try these naturopath-approved changes:
- Create a calm and rest routine. Developing strategies for sleep and nervous system care now sets the tone for resilience in the fourth trimester and beyond.
- Declutter your toxin load. Choose natural skincare and household products. Pregnant women are more vulnerable to endocrine-disrupting chemicals, which can have lasting health effects.
- Prioritise blood sugar balance. Stable energy now = stronger postnatal recovery later. Pair carbs with protein or healthy fats to avoid spikes.
- Build your support circle early. Line up your care team in advance – think family, friends, doula, perinatal counsellor, a postpartum meal train. Look up local mothers’ groups before baby arrives, and don’t be afraid to ask for help when you need it. Trusted friends and family offer connection, practical care and emotional support, all of which are just as vital as nutrition and rest.
Food as Medicine
Nutrient needs skyrocket in pregnancy, and food is your first foundation. Focus on:
- Leafy greens & legumes – for folate (essential for neural tube development)
- Eggs – rich in choline (brain development + mum’s cognitive health)
- Oily fish (low-mercury like sardines or salmon) – a great source of omega-3s
- Bone broth or slow-cooked meats – for iron, collagen, and gut-friendly gelatin
- Seaweed – naturally rich in iodine for thyroid support
- Yellow-orange veggies (like pumpkin and carrots) – high in lutein for eye health
Herbs and Spice Allies
- Ginger – clinically proven to ease nausea and support digestion
- Turmeric – gentle anti-inflammatory that can support immune balance
- Cinnamon – helps with blood sugar regulation
- Chamomile – calming for the nervous system and digestion
Smart Supplementation
Even with the best diet, supplements can help bridge gaps during this critical time.
- Folic Acid / Methylfolate – essential in early pregnancy and even before
- Probiotics – for maternal gut health and baby’s microbiome
- Omega-3s (especially DHA) – brain, hormone and mood support
- Iodine – for thyroid health and baby’s development
- Vitamin D3 – immune and bone health
- Iron & Zinc – prevent deficiency-related fatigue and support immunity
- Choline & Vitamin K2 – essential for cellular and skeletal health
- Lutein – supports baby’s eye and brain development and helps protect mum’s cognition
Our Naturopaths Recommend
- Contains 5-MTHF, the most active form of folic acid
- Supports a healthy brain and nervous system function
- Supports healthy foetal development
- Supports healthy cardiovascular system function and brain health
- A highly potent, non-GMO fish oil
- Each soft gel contains 668mg EPA and 260mg of DHA
- Provides key nutritional support during preconception, pregnancy and lactation
- High strength iodine, vitamin K2, activated B vitamins, lutein and choline
- Maintains the health of both mother and baby during preconception, pregnancy and breastfeeding
- Supports healthy foetal brain development
- Contains folinic acid and methylfolate (5-MTHF)
- Assists with the unique requirements of the second and third trimesters and during breastfeeding
- Helps support optimal nutritional and antioxidant status in both mother and baby
- Provides vitamins and minerals which support normal, healthy foetal development
- Supports a healthy pregnancy
- Helps to prevent neural tube defects
- Promotes healthy foetal development
- Supports healthy foetal brain development
- Nurture your skin before, during, and after pregnancy
- A nourishing blend of cocoa butter, shea butter, and cica
- Reduces the appearance of stretch marks
- Packed with fibre, omega 3, iron, calcium, b vitamins and zinc
- Added ginger to ease nausea
- Dairy free, egg free & no refined sugar
Think Beyond the Bump
Pre and pregnancy care is a profound act of self-care that echoes into the fourth trimester and far beyond. When we nourish ourselves from the start, we give both our children and ourselves a stronger, healthier beginning.
References:
- De-Regil, L.M., et al. (2015). Effects and safety of periconceptional folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews.
- Caudill, M.A., et al. (2018). Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed. FASEB Journal, 32(4), 2172–2180.
- Greenberg, J.A., Bell, S.J., & Van Ausdal, W. (2008). Omega-3 Fatty Acid supplementation during pregnancy. Reviews in Obstetrics and Gynecology, 1(4), 162–169.
- Hollis, B.W., & Wagner, C.L. (2013). Vitamin D and pregnancy: skeletal effects, nonskeletal effects, and birth outcomes. Calcified Tissue International, 92(2), 128–139.
- Haider, B.A., Olofin, I., Wang, M., et al. (2013). Anaemia, prenatal iron use, and risk of adverse pregnancy outcomes. BMJ, 346, f3443.
- Viljoen, E., et al. (2014). A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal, 13, 20.
- Zimmermann, M.B. (2009). Iodine deficiency in pregnancy and the effects of maternal iodine supplementation on the offspring: a review. The American Journal of Clinical Nutrition, 89(2), 668S–672S.
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