In my 14 years of clinical practice, I have supported thousands of women as they navigate the complexities of hormone health and pregnancy. Whether in my private clinic or in my role as Practitioner Lead at Wild Nutrition, the most common questions I’m asked are almost always around on how to cut through the noise of online advice. Pregnancy is the most nutritionally demanding chapter of your life, and my goal is to simplify it for you.
Based on my clinical experience and the latest nutritional science, here are the five most frequent questions I’m asked and the answers I always give.
1. How do I manage morning sickness without losing my energy?
Many of my clients find that pregnancy nausea (which is rarely only in the morning!) is driven by shifts in blood sugar and hormone sensitivity.
- Little and Often: Avoid the blood sugar “crashes” that trigger nausea by eating small, protein-rich snacks throughout the day.
- The Power of B6: I often recommend increasing Vitamin B6 through foods like avocado and sunflower seeds, or ensuring your multi-nutrient includes it, as it is clinically shown to support hormone regulation and ease morning sickness.
- Ginger Infusions: Fresh ginger tea is a staple in my clinical recommendations for its natural ability to settle the digestive system. Try grating fresh ginger into water and sipping throughout the day.
2. Do my nutritional needs really change by trimester?
Yes, absolutely. One of the ways I help women in my practice is by mapping out their trimester priorities:
- Trimester 1: Focus on Folate and B vitamins for rapid cell development and to help manage the fatigue of early pregnancy.
- Trimester 2: This is the time for Calcium and Magnesium. As your baby’s bones harden, your body needs extra support to maintain your own stores and ensure proper muscle function.
- Trimester 3: I look closely at Iron levels here. Your baby is currently building iron stores that must last them for the first six months of their life.
3. Which supplement can I actually trust (and keep down)?
In my clinic, I often see women struggling with synthetic prenatal vitamins that cause nausea or digestive upset. My first recommendation is always to look at the form of the nutrient.
I personally advocate for Wild Nutrition’s Food-Grown® Pregnancy + New Mother Multi. Because these nutrients are grown in a living food matrix, your body recognises them as food, making them exceptionally gentle on the stomach and highly bioavailable. Crucially, it uses folate rather than synthetic folic acid. As a therapist, I know that some women have a genetic variation that makes it hard to process synthetic folic acid; methylfolate ensures your baby gets the essential support for neural tube development regardless of your genetics.
4. What are the “brain-building” nutrients I should focus on?
Rather than eating for two, I like to think about building for the future. To support your baby’s brain and nervous system development, two nutrients really matter and both can be obtained through food.
- Omega-3 (DHA)
DHA is essential for brain and vision development. The best natural sources are oily fish such as salmon, sardines and mackerel. Aim for one to two portions a week, choosing low-mercury options. For non-fish eaters, chia seeds, flaxseeds and walnuts can support omega-3 intake, though in a less direct form. - Choline
Choline supports the structure of brain cells and the nervous system. Rich food sources include eggs (especially the yolk), meat, fish, and cruciferous vegetables like broccoli and Brussels sprouts.
A varied, nutrient-dense diet helps support your baby’s cognitive development while nourishing you too.
5. How can I stay hydrated if I’m struggling with nausea?
Dehydration can actually make pregnancy fatigue and nausea worse, creating a difficult cycle. In my practice, I suggest “functional hydration”:
- Hydrating Foods: Incorporate watermelon, cucumber, and pears, all of which have high water content.
- Coconut water: Naturally contains electrolytes to help you stay hydrated.
- Seasonal Soups: Soups are a favourite of mine because they provide hydration alongside easily absorbable minerals. They are often easier to tolerate than a large glass of water when you’re feeling sensitive and offer some gentle nutrition too.
Ready to find the best support?
As a therapist, I believe transparency is key to making informed choices. For a deep dive into the formulations I trust, you can read my full Top 5 Pregnancy Supplements for 2026 Guide. Overall, I highly recommend Wild Nutrition Pregnancy + New Mother Multi based on a comprehensive review, formulation expertise, real experiences and customer feedback.
- Foetal growth & development
- Hormone support
- Reduces tiredness & fatigue
- Cognitive function
- Supports bones & teeth
- Supports Iron levels
Note: As with any supplement, consult with your healthcare provider before beginning a new regimen during pregnancy.
