You’re taking your prenatal. You’re trying to eat well. So why can pregnancy nutrition still feel so hard?
Pregnancy comes with a lot of RULES. Take your prenatal. Drink more water. Eat protein. Get your vegetables. Eat enough calcium. Get your iron. Don't forget omega-3s.
And somehow, you're supposed to do all of this while dealing with nausea, food aversions, cravings, exhaustion—and maybe chasing a toddler around.
No pressure.
The truth is, pregnancy increases your need for several important nutrients, and getting enough from food isn't always easy. A prenatal vitamin can help fill nutritional gaps, but food still matters—and some nutrients deserve more attention than others.
Here's a few we want to talk about today...
Iron- The one you probably already know about—but might not realize how much you need.
During pregnancy, your body is making more blood to support both you and your growing baby. That means your iron needs jump to 27 mg a day.
And here's the surprising part: 83.8% of pregnant women had dietary iron intakes below the estimated average requirement in one U.S. analysis.
By the way, Baby Bump contains 20% of your daily value.
Vitamin D- You know it as the “sunshine vitamin”—but getting enough isn't always easy.
During pregnancy, vitamin D helps support bone health and calcium absorption. The recommended amount is 600 IU per day. And here's the surprising part: 92.1% of pregnant women had dietary vitamin D intakes below the estimated average requirement in one U.S. analysis.
By the way, Baby Bump contains 35% of your daily value.
Omega 3s- Not all omega-3s are the same—but they all have a place.
Omega-3s are essential fats during pregnancy. ALA is a plant-based omega-3 found in foods like flax and chia (we have those in Baby Bump), while DHA is primarily found in fatty fish like salmon, trout and sardines.
Your body can convert some ALA to DHA, but only in small amounts. So while adding plant-based sources like flax and chia is a great choice, it's also worth including DHA-rich foods like low-mercury fish when you can.
Choline- The pregnancy nutrient you probably haven't heard enough about.
Choline plays an important role in fetal growth and brain and nervous-system development, yet it often doesn't get the same attention as folate or iron.
Good food sources include eggs, meat, fish, dairy, beans and some nuts and seeds. And surprisingly, only about 8% of pregnant women meet the recommended adequate intake for choline from food.
Iodine-The nutrient hiding in plain sight.
Iodine is critical for thyroid hormone production and fetal brain and nervous-system development. Yet it's not always top-of-mind when people think about pregnancy nutrition. And iodine is especially interesting because not every prenatal contains iodine, depending on the formulation.
By the way, Baby Bump contains 15% of your daily value.
The takeaway.... You don't have to do it perfectly. But every day snacking adds up. Baby Bump was created for exactly that moment: a crave-worthy snack that helps add meaningful nutrients to your day—without replacing your prenatal or asking you to eat perfectly.