Did you know that a significant number of pregnant women are not meeting their nutritional needs during this crucial phase of their lives? It's a startling fact that underscores the importance of making informed dietary choices and turning to high-quality prenatal supplements for support. When it comes to preparing your body for pregnancy and ensuring a healthy journey ahead, paying attention to your nutrient status is paramount.
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The nutrient gap in women of childbearing age
Roughly 90% of women of childbearing age are undernourished when it comes to the essential vitamins and minerals required for a healthy pregnancy. This isn't just a statistic, it should be a wake-up call. Proper nutrition is a cornerstone of fertility, healthy fetal development, and overall maternal health.
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Recent studies continue to affirm the role of preconception nutrition in shaping outcomes not just during pregnancy, but for the long-term health of both mom and baby. Addressing nutrient gaps early is one of the most powerful ways to lay the groundwork for a thriving pregnancy.
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RELATED: How to choose a prenatal vitamin
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Are you getting enough? Why nutrient density is key
It’s not just about calorie intake, it’s about the quality of those calories. Nutrient-dense, whole foods provide the vitamins, minerals, and other key compounds your body needs to build and nourish a growing baby. Here are some of the top nutrients most commonly missing from modern diets and why they matter more than ever.
1. Protein – The building blocks of life
Protein is essential not only for fetal growth but also for balancing blood sugar and supporting maternal tissues. Research shows that 67% of third-trimester women fall below optimal protein intake, and the current RDA underestimates actual needs by as much as 73%.
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Optimal protein intake for pregnancy:
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Target: ~35% of daily calories or 75–100g/day
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Top sources: Grass-fed meat, eggs, Greek yogurt, cottage cheese, collagen, beans, and bone broth
2. Omega-3 fatty acids – Brain & eye development superstars
Omega-3s, especially EPA and DHA, are crucial for egg quality, fetal brain and eye development, and mood regulation in moms. Yet more than 2 in 3 adults and 95% of children fall short.
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Updated Omega-3 recommendations:
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Target: 1000mg EPA + DHA/day
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Top sources: Fatty fish, pasture-raised eggs, flaxseeds, walnuts, avocados
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Supplement support: WeNatal Omega DHA+ provides 830mg total omegas per serving
3. Vitamin D – A key player in pregnancy outcomes
Vitamin D isn’t just for bone health, it plays a critical role in immune function, placental development, and reducing risks like gestational diabetes, preeclampsia, and preterm birth.
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Despite the sunshine, 95% of people remain deficient. New research backs a higher intake than the old 600 IU/day recommendation.
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Updated vitamin D guidance:
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Target: 4,000 IU/day (safe and evidence-based)
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Top sources: Sunlight, egg yolks, salmon, fortified foods
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Supplement support: WeNatal for Her delivers 4,000 IU in each dose
4. Choline – The brain-booster most prenatals miss
Choline supports fetal brain development, gene expression, and neural tube closure, yet 94% of women don’t get enough. Shockingly, most prenatals still neglect this powerhouse nutrient.
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Choline needs during pregnancy:
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Target: 450mg/day (higher if vegetarian or vegan)
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Top sources: Eggs (especially yolks), salmon, liver
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Supplement support: WeNatal for Her includes 400 mg choline per serving
5. Iron – Vital for oxygen transport
Iron is critical for the formation of red blood cells, preventing maternal anemia, and supporting fetal growth. Pregnant women need twice as much iron as non-pregnant women, yet deficiency is common.
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Iron goals for pregnancy:
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Target: 27mg/day
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Top sources: Organ meats, spinach, grass-fed red meat, pumpkin seeds
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Supplement support: WeNatal for Her provides 18mg of gentle, bioavailable iron
Nutrition is more than just food, it's a form of communication with your body. The nutrients you consume help support hormones, support egg and sperm quality, and nurture your baby’s development long before a positive test result.
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Whether you’re trying to conceive or already pregnant, it’s never too late to reassess your diet and supplement strategy. Focus on nutrient-dense foods, minimize ultra-processed options, and choose a prenatal supplement that prioritizes bioavailability and complete nutrient support.
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RELATED: Can Men Take Prenatal Vitamins?
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A note from WeNatal on optimizing nutrient status
We believe in the power of nutrition to transform the pregnancy journey. The reality is that the vast majority of women aren’t meeting their nutritional needs during this critical time.
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Optimizing your nutrient status before and during pregnancy helps lay the foundation for fertility, a smoother pregnancy, and better long-term health outcomes for both mom and baby. High-quality supplements like WeNatal for Her are formulated with evidence-based dosages of the nutrients you need most, including choline, vitamin D, omega-3s, iron, and more, to help fill the gap between dietary intake and optimal wellness.
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Because when it comes to motherhood, your body deserves the best start possible, and so does your baby.
References
Godfrey KM, Titcombe P, El-Heis S, et al. Maternal B-vitamin and vitamin D status before, during, and after pregnancy and the influence of supplementation preconception and during pregnancy: Prespecified secondary analysis of the NiPPeR double-blind randomized controlled trial. PLoS Med. 2023;20(12):e1004260. Published 2023 Dec 5. doi:10.1371/journal.pmed.1004260
Korsmo HW, Jiang X, Caudill MA. Choline: Exploring the Growing Science on Its Benefits for Moms and Babies. Nutrients. 2019;11(8):1823. Published 2019 Aug 7. doi:10.3390/nu11081823
Marshall NE, Abrams B, Barbour LA, et al. The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol. 2022;226(5):607-632. doi:10.1016/j.ajog.2021.12.035
Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011-2012. BMJ Open. 2021;11(5):e043301. Published 2021 May 10. doi:10.1136/bmjopen-2020-043301
Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. doi:10.3945/jn.114.198622
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