Being OptimalNutrition library
The Being Optimal nutrition library
An expanding encyclopedia of pregnancy nutrition — evidence you can check, written to sit beside the tool that acts on it.
For your phase
Absorption
Tea and coffee can blunt non-heme iron — leave a gap between them and iron-rich meals when you can.
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Fatty acids1
DHAThe long-chain omega-3 most directly incorporated into the fetal brain and retina — distinct from total EPA+DHA (o3) but overlapping in seafood.Minerals2
CalciumBuilds the fetal skeleton and supports maternal bone, nerve and muscle function — maternal bone itself buffers supply if intake falls short.IronBuilds the maternal red-cell mass that carries oxygen to the placenta and supplies the iron stores a newborn relies on for its first months.Vitamins4
CholineEssential for fetal brain and neural-tube development and maternal methylation; demand is high enough that diet alone often falls short.Folate (DFE)The single most critical nutrient for preventing neural-tube defects and supporting DNA synthesis and cell division throughout pregnancy.Vitamin B12Needed alongside folate for red-blood-cell formation and methylation; maternal deficiency can mask or worsen neurological risk.Vitamin DRegulates calcium absorption and bone mineralisation for both mother and fetus, and supports immune function; widely under-supplied without supplementation or sun exposure.Planning context, not medical advice — confirm supplement doses and screening (ferritin, 25-OH-D) with your healthcare provider.
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