LibraryNutrients
Nutrients A–Z
43 nutrient guides grouped by category.
Energy & macros10
ALA (plant Omega-3)Plant omega-3 precursor — only a small fraction converts to EPA and DHA, so seafood or algae remain the reliable brain-building source.CarbohydrateThe body's preferred quick-energy source, sparing protein for tissue-building and feeding glucose-dependent fetal brain growth.EnergyFuel for every maternal and fetal process — growth, blood-volume expansion, and the placenta's own substantial energy cost.FibreSupports maternal digestion and a stable gut microbiome, and helps buffer the blood-sugar swings pregnancy hormones can worsen.Linoleic acid (Omega-6)Essential omega-6 fat (linoleic acid) — needed in modest amounts but excess relative to omega-3 can skew inflammatory balance.Monounsaturated fatA stable, low-oxidation fat that contributes calories without the peroxidation risk of polyunsaturated fats.Polyunsaturated fatNecessary in modest amounts (especially omega-3, tracked separately) but prone to oxidation in excess — quality and source matter more than quantity.ProteinStructural building block for new maternal tissue (uterus, breast, blood) and for every fetal cell, especially muscle and organs.Saturated fatA stable, non-oxidising energy source and a building block for steroid hormones including progesterone.Total sugarsQuick energy in the right amount, but added-sugar load is worth tracking against gestational glucose risk.Fatty acids2
DHAThe long-chain omega-3 most directly incorporated into the fetal brain and retina — distinct from total EPA+DHA (o3) but overlapping in seafood.Omega-3 EPA+DHADHA is structurally essential for the fetal brain and retina — among the most evidence-backed nutrients for neurodevelopment.Minerals11
CalciumBuilds the fetal skeleton and supports maternal bone, nerve and muscle function — maternal bone itself buffers supply if intake falls short.CopperWorks alongside iron in red-cell formation and supports connective-tissue and blood-vessel development.IodineThe raw material for thyroid hormone, which drives fetal brain development — among the most consequential nutrients for neurodevelopment if deficient.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.MagnesiumA cofactor for hundreds of enzymes, supports muscle relaxation and may ease pregnancy-related cramps; also the cofactor for activating vitamin D.ManganeseA cofactor for antioxidant enzymes and connective-tissue/bone formation.PhosphorusPhosphorus builds bone mineral matrix alongside calcium — distinct from phytate-bound phosphorus in grains (phyt).PotassiumAn electrolyte that supports fluid balance and blood-pressure regulation, both more taxed as pregnancy progresses.SeleniumAn antioxidant and thyroid-hormone cofactor — maternal and fetal thyroid function both depend on adequate selenium.SodiumKey electrolyte for fluid balance, nerve signals and blood pressure; excess sodium (mostly from processed foods) is far more common than deficiency and can skew the important sodium-to-potassium ratio.ZincA cofactor for hundreds of enzymes involved in DNA synthesis, cell division and immune function — critical during the fastest-growth periods.Other3
CaffeineCrosses the placenta freely and is metabolised slowly by the fetus, so pregnancy guidance caps total intake at under 200 mg/day.Phytic acidPhytic acid (phytate) in grains, legumes, nuts and seeds binds iron, zinc and magnesium. Not a scored nutrient — tracked for absorption modelling. Soaking, sprouting and fermentation reduce it.TheobromineA mild stimulant from cacao, gentler than caffeine, with no specific pregnancy upper limit but typically consumed alongside caffeine in chocolate.Vitamins17
Beta-caroteneA safe, non-teratogenic precursor to vitamin A — the body converts only what it needs, so it never risks the retinol ceiling. Contributes to RAE at ÷12 from food.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.Niacin (B3, NE)Niacin (as niacin equivalents) supports energy metabolism and placental function — upper limit applies mainly to supplemental nicotinic acid.Pantothenic acid (B5)Supports adrenal and steroid-hormone synthesis and energy metabolism; widespread in food so true deficiency is rare.Preformed vit A (retinol)Preformed vitamin A only — scored against the teratogen ceiling (not an adequacy floor). Total vitamin A status is tracked separately as Vitamin A (RAE).Riboflavin (B2)Riboflavin is a cofactor for energy release and homocysteine recycling — pairs with folate and B12 in methylation.Thiamin (B1)Thiamin supports energy metabolism and nervous-system function — needs rise slightly in pregnancy.Vitamin A (RAE)Total vitamin A as retinol activity equivalents (RAE): food RAE = retinol + β-carotene/12. Scored for adequacy against the age- and phase-aware RDA; the teratogen ceiling remains on preformed retinol alone.Vitamin B12Needed alongside folate for red-blood-cell formation and methylation; maternal deficiency can mask or worsen neurological risk.Vitamin B6A cofactor in neurotransmitter and progesterone metabolism, and the best-evidenced remedy for first-trimester nausea.Vitamin CAn antioxidant, collagen-synthesis cofactor, and the strongest dietary enhancer of non-heme iron absorption.Vitamin DRegulates calcium absorption and bone mineralisation for both mother and fetus, and supports immune function; widely under-supplied without supplementation or sun exposure.Vitamin EA fat-soluble antioxidant that protects cell membranes and PUFA from oxidative damage.Vitamin K (total)Needed for blood clotting and for directing calcium into bone rather than soft tissue.Vitamin K2 — MK-7 subtypeThe long-half-life form of vitamin K2 (~3 days vs ~hours for MK-4) that sustains steady maternal carboxylation activity between meals.Vitamin K2 (menaquinones)Directs absorbed calcium toward bone and away from soft tissue/arteries — the form most relevant to long-term vascular and bone health.