Real Nutrition in Pregnancy: Beyond Supplements, Towards Real Food
Pregnancy is a time when every cell of your baby is being built from what you eat.
The placenta itself – your baby’s lifeline – is made from your nutrient stores and daily food choices.
We now know that nutrition in pregnancy doesn’t just affect birth weight; it keeps you and your baby healthy - free from preeclampsia and other pregnancy conditions, it programs your child’s long-term health, from heart and brain development
to risks of diabetes, obesity, and blood pressure in later life.
And yet, most pregnancy advice still boils down to:
“take your prenatal vitamin and avoid alcohol.”
Yes supplements can help,
but they are mass produced
and far removed from
real, vibrant healthy foods
food provides nutrients in forms that work together,
in balance,
and with far higher bioavailability.
Let food be thy medicine, and thy medicine thy food
- Hyppocrates 460–370 BC
Nutrients for a Healthy Pregnancy
In this blog I’m going to talk about something that is not often spoken about and that there is so much misinformation and propaganda about online - playing on our care for the world and environment around us.
That is the nutrition and science of vitamins and why animal products are so important during pregnancy.
Some nutrients are particularly difficult
– if not impossible –
to source in adequate, bioavailable amounts without animal foods.
Later on I will address the valid, ethical, compassionate reasons for veganism
and how it is completely possible to source ethical animal product for yours and your baby's optimum health and vitality,
without so much as touching the industrial food system,
without caged animals / animals mistreated / or those pumped with hormones
without damaging the planet
In fact - working in balance in the same way our ancestors did.
The Nutrients:
Here are some of the nutrients being used to build your baby,
and support your amazing pregnant body.
Choline
Essential for placenta function, brain development, and memory formation.
Raw egg yolk and grass fed beef liver are the richest sources available to us.
A large trial found higher maternal choline intake improved children’s sustained attention at age 7.
Plant foods contain only tiny amounts, and most vegan supplements are flown in from overseas.
Iron:
Needed to make haemoglobin, the protein that carries oxygen in red blood cells.
In pregnancy, your blood volume expands by about 50%, so demand for iron rises sharply.
Heme iron (from red meat and organ meats) is up to 3× more bioavailable than non-heme iron (from spinach, beans, lentils).
Non-heme iron absorption is easily blocked by tea, coffee, and compounds in grains.
Zinc:
Essential for cell division, DNA synthesis, tissue repair, and immune function.
Without enough zinc, growth and healing are compromised — for both mother and baby.
Zinc from oysters, beef, and eggs is highly available.
Plant zinc (from pumpkin seeds, beans, chickpeas) is much harder to absorb
because phytates in grains and legumes inhibit absorption.
Together, iron and zinc form part of the foundation of placenta development, foetal brain growth, and maternal resilience.
Collagen & Glycine
Collagen is the most abundant protein in the human body. It provides the structure and elasticity for skin, ligaments, cartilage, and the connective tissue of the uterus and placenta.
To make collagen, your body relies on glycine, a small but powerful amino acid.
During pregnancy, glycine becomes “conditionally essential”
— meaning your body can’t make enough on its own,
and you must get more from your diet.
Why it matters in pregnancy:
Builds the uterus, cervix, placenta, and baby’s skeleton.
Supports the stretching of skin and muscles as your belly grows.
Promotes elasticity and repair, lowering the risk of tearing during birth.
Aids in detoxification and neurotransmitter balance, which can support calmer moods and better sleep.
Food sources & challenges:
⚠️ Plant foods provide almost no usable glycine ⚠️
The richest sources are collagen-rich animal foods
— bone broth, slow-cooked meats with skin and connective tissue, oxtail, chicken wings.
Modern diets often focus only on lean muscle meats, creating an imbalance (too much methionine, not enough glycine).
Collagen powders or gelatin can help fill the gap if whole food sources aren’t practical.
Vitamin A (Retinol)
What it does:
Supports organ formation in the baby — including heart, lungs, kidneys, eyes, and bones.
Strengthens the immune system, protecting both mother and baby.
Important for healthy vision and the development of the retina.
Helps regulate gene expression during embryonic development.
Food sources & challenges:
True vitamin A (retinol) is found only in animal foods such as liver, butter, and egg yolks.
Plant sources (like carrots and sweet potatoes) contain beta-carotene, which must be converted into retinol — but conversion is highly inefficient, and even less reliable during pregnancy.
This means mothers relying only on plant sources may still be functionally vitamin A deficient at the tissue level.
Vitamin B12
(Cobalamin)
What it does:
Crucial for DNA synthesis and cell division — processes working at high speed during pregnancy.
Prevents megaloblastic anaemia, which causes fatigue and weakness.
Supports the development of the neural tube and nervous system, protecting against defects.
Maintains maternal energy, mood, and cognitive function.
Food sources & challenges:
Vitamin B12 is completely absent from plant foods.
It is found only in animal products like liver, red meat, fish, eggs, and dairy.
Vegan diets therefore rely entirely on synthetic B12 supplements or fortified foods, which may not be absorbed as effectively.
Deficiency in pregnancy increases the risk of neural tube defects, developmental delays, and maternal anaemia.
Fats, Brain Development & Long-Term Health
Your baby’s brain is being built from scratch – and about 60% of it is fat.
That means the quality of fat in your diet matters.
Quality Matters – For Meat & Plants
It’s not just what you eat, but where it comes from.
Factory-farmed meat (grain- or soy-fed) is lower in omega-3s and minerals, and raises serious concerns for animal welfare and the environment.
The same is true for plants: monocropped, non-organic grains and vegetables deplete the soil of nutrients and structure, contributing to topsoil loss and biodiversity collapse.
Choosing pasture-raised, regenerative, or wild meat supports both health and ethics.
Whether you eat meat or not, the real question is:
are your foods produced in a way that nourishes both your body and the land?
More on Fats:
DHA
(an omega-3 long chain fatty acid)
Plays a fundamental role in brain and vision development.
Some trials link higher DHA intake in pregnancy with better IQ and attention in children,
though not all studies agree.
The consistent finding is that DHA directly influences brain structure.
EPA
EPA (eicosapentaenoic acid)
Another long-chain omega-3 fatty acid,
found mainly in fish and seafood (and in smaller amounts in grass-fed meat and pastured eggs).
EPA’s main role is in the mother’s body, rather than directly building the baby’s brain.
It supports:
Anti-inflammatory balance (counteracts the excess omega-6 from seed oils).
Blood flow to the placenta (better nutrient and oxygen delivery).
Mood stability in pregnancy and postpartum (low EPA is linked with postnatal depression).
EPA vs DHA
DHA = structural.
It’s literally a building block of your baby’s brain, eyes, and nervous system.EPA = regulatory.
It keeps inflammation in check, helps DHA get into the brain,
and supports the placenta and maternal wellbeing.
They work together.
A diet high in DHA but without enough EPA
(or with too much omega-6 oil) won’t give the same benefits.
Plant Oils vs Fish Oils
Like DHA, EPA is only found pre-formed in animal foods — oily fish (salmon, sardines, anchovies, mackerel) are the richest.
Flax, chia, hemp, walnuts → only contain ALA, which is the precursor -
a short chain fatty acid that has to be converted to EPA or DHA.
Conversion to EPA is slightly better than to DHA, but still inefficient:
maybe 5–10% of ALA → EPA, then only 0.5–1% → DHA.
What About Spirulina & Chlorella?
Spirulina and chlorella are often marketed as vegan “superfoods,”
but they do not contain meaningful amounts of DHA or EPA.
Their B12 content is mostly inactive analogue,
so they don’t meet vitamin B12 needs either.
They do provide antioxidants, protein, and minerals
— but not the long-chain omega-3s required for baby’s brain and placenta.
It’s a bit like eating grass instead of beef:
you might get some nutrients,
but not the concentrated,
bioavailable forms humans actually need.
For millennia, humans have lived in synergy with animals. Herbivores have unique digestive systems that transform grasses and plants into nutrient-rich foods we cannot create ourselves. As modern omnivores, our challenge is to honour this relationship — nourishing ourselves in ways that respect both animals and the earth.
Algal Oil Supplements
Lab-grown microalgae can be genetically engineered to provide DHA (sometimes EPA).
These supplements are vegan-friendly and do raise maternal blood DHA levels.
But they are a manufactured product — grown in tanks, refined, shipped globally — and they lack the nutrient synergy of whole fish (iodine, selenium, vitamin D, protein).
For women who refuse fish, algal oil is better than nothing, but for those seeking ancestral, local, whole-food nourishment, wild fish remains superior.
Omega-6 and Industrial Seed Oils
Modern diets are flooded with industrial seed oils
— including soybean, corn, sunflower, safflower, rapeseed/canola, and cottonseed oil.
These are highly processed fats, extracted under high heat and pressure, often using solvents like hexane.
They are then bleached and deodorised to make them palatable.
What they do in the body:
Omega-6 fats from seed oils are mainly linoleic acid,
which competes with omega-3s (DHA and EPA) for the same enzymatic pathways.
This means too much omega-6 can literally crowd out DHA,
the very fat your baby’s brain depends on.
Excess omega-6 also drives the production of pro-inflammatory compounds (eicosanoids),
tipping the balance toward chronic inflammation.
High omega-6 intake has been linked with insulin resistance,
impaired immunity,
and poorer motor and neurodevelopmental outcomes in infants.
Ratio matters:
Traditionally, humans ate an omega-6:3 ratio close to 1:1 or 2:1.
In today’s industrialised diet, the ratio is often 15:1 or even 30:1, heavily skewed toward omega-6.
Better fats for pregnancy:
Traditional animal fats — butter, lard, dripping, tallow, ghee — were staples for centuries. They are naturally stable (don’t oxidise easily when heated), and when from grass-fed or wild animals, they carry higher omega-3s, fat-soluble vitamins (A, D, E, K), and fewer toxins.
These fats provide the building blocks for hormones, cell membranes, and the placenta in ways seed oils cannot match.
Cholesterol
What it does:
Cholesterol is the raw material for making steroid hormones
— including progesterone, oestrogen, and cortisol
— all of which rise dramatically in pregnancy.
It’s essential for building cell membranes in the rapidly dividing tissues of your baby and placenta.
Supports the development of the nervous system and brain,
where cholesterol is a major structural component.
Acts as a carrier for fat-soluble vitamins (A, D, E, K),
ensuring they reach both mother and baby.
Food sources:
Liver, egg yolks, butter, cream, and other animal fats are naturally rich in cholesterol.
⚠️ Plant foods contain virtually none ⚠️
Why it matters:
During pregnancy, the demand for cholesterol rises
— your body increases its own production,
but dietary cholesterol provides an additional, highly usable source.
Very low-cholesterol diets (or attempts to avoid animal fats)
can compromise hormone balance and foetal development.
Pre-Eclampsia & Blood Pressure Disorders
Pre-eclampsia is one of the most dangerous pregnancy complications.
It’s marked by high blood pressure,
protein in the urine,
and poor placental development,
and is a leading cause of preterm birth and maternal mortality worldwide.
Babies born after pre-eclampsia are also at higher risk of growth restriction,
heart disease, and metabolic disorders later in life.
Nutrition plays a major role in prevention and support:
Mediterranean-style diet: Large studies show that women following a Mediterranean-style pattern (rich in fish, olive oil, fruit, vegetables, and whole foods) had a 20–26% lower risk of pre-eclampsia.
This is thought to be due to the diet’s high antioxidant and healthy fat content,
which reduces inflammation and supports blood vessels.
Protein intake: Adequate protein supports blood volume expansion,
which is essential for a healthy placenta.
Without enough protein, blood becomes more concentrated and blood pressure rises.
Key minerals:
Magnesium → helps relax blood vessels, supports muscle and nerve function.
Calcium → lowers the risk of pregnancy-induced hypertension.
Zinc → critical for cell growth, placental development, and immune function.
The Brewer Diet: Developed by Dr. Tom Brewer, this approach emphasised high protein, adequate salt, and calorie-dense whole foods.
It was used with good outcomes in preventing and managing pre-eclampsia, especially in high-risk pregnancies (including twins). Mothers following this diet often carry to term (even 40–42 weeks) and had well-grown babies.
Bottom line: Pre-eclampsia is not simply “bad luck.”
While genetics and medical conditions play a role, nutrition and lifestyle are powerful protective tools. A diet rich in protein, minerals, healthy fats, and real foods supports blood pressure balance, placental growth, and healthier outcomes for both mother and baby.
Twins & High Nutrient Demand
Twin pregnancies are often labelled “high risk” with expectations of preterm birth.
Yet, I’ve worked with independent midwives who have found that when women are deeply nourished,
many do carry twins to full term and give birth to healthy-sized babies.
Protein needs for twins are significantly higher
– around 100g+ per day – along with extra calories, minerals, and essential fats.
Meeting these needs reduces the risk of growth restriction and supports placental function for both babies.
Essential Nutrients Chart
The Vegan Narrative vs. The Reality
It’s easy to get swept up in the vegan messaging that claims plant-based diets are the healthiest choice and that you can meet all your pregnancy needs with beans, greens, and supplements.
But when you look closer, these claims are not supported by long-term studies in pregnancy.
Much of the research that does exist is either:
Weak or indirect (based on general adult populations, not pregnant women).
Funded by billion-dollar vegan conglomerates profiting from plant milks, powders, and supplements.
In truth, a purely vegan pregnancy cannot supply vital nutrients like B12, DHA, glycine, or retinol vitamin A in meaningful amounts without heavy supplementation.
To claim otherwise is misleading at best, dangerous at worst.
And yet, many who choose veganism do so from a place of compassion – for animals, for the earth, for wanting to tread lightly. That intention matters.
But there is another path:
One that honours your lineage of ancestors who thrived on local, seasonal foods.
One that works in balance with the flora and fauna of your ecosystem.
One that rejects industrial factory farming while embracing wild meat, regenerative farming, and heritage grains.
One that allows you to nourish your body and your baby fully without betraying your values.
This is not about choosing between compassion and health.
It is about restoring harmony between nourishment and ecology.
Local, Wild & Ancestral Eating
We can learn from ancestral diets, studied by Dr. Weston A. Price, which consistently prized nutrient-dense foods like organ meats, raw dairy, and seafood for fertility and pregnancy.
These foods provided the very vitamins and minerals that modern diets often lack.
Relying on global monocrops – rice, wheat, soy – not only provides lower nutrient density but also harms biodiversity and soil. In contrast, local and wild foods – venison, wild boar, seasonal vegetables – are sustainable, nutrient-rich, and in harmony with the land.
👉 If you’d like to explore sourcing, get in touch with me.
I can connect you with trusted local butchers and DEFRA-approved game dealers in the Forest of Dean. I can even show you how to dry organ meats to make them more palatable.
Why Quality Matters
Not all animal foods are created equal. Just as modern wheat and processed oils strip the body, wild and traditional foods build it.
Wild-caught salmon → rich in DHA, selenium, iodine.
Venison from local butchers/game dealers → iron, zinc, B12, without factory farming.
Eggs from pasture-raised hens → choline, vitamin A, healthy fats.
Bone broth & collagen → support for connective tissue, placenta, and recovery.
Heritage or sourdough rye grains → kinder to the gut, without the gut-stripping effects of modern wheat.
Modern wheat is especially problematic: it damages the tiny villi hairs in the gut that absorb nutrients, leading to long-term deficiencies. This is why many thrive better on heritage grains or grain-free eating during pregnancy.
Cutting Out the Poisons
Pregnancy is not just about adding the right foods – it’s also about cutting out the toxins.
Here’s a quick guide (thanks to my blood sister Wild Words & Ferments for this visual!)
that shows the difference between harmful modern “foods” and truly safe, nourishing ones:
Key points:
Avoid emulsifiers, refined sugar, seed oils, additives, and modern wheat.
Choose fresh fruit & veg, wild meat, pastured eggs, nuts & seeds, heritage grains, and homemade snacks.
A Note on Cravings
- Listening to the Body
One of the most fascinating things is how many women in pregnancy begin to crave meat, eggs, or dairy
– even if they’ve avoided them for years.
Your body is wise.
These cravings often signal genuine needs: more protein, more fat-soluble vitamins, more minerals.
Instead of forcing down processed carbs or relying only on imported supplements,
tuning into these cues can help you meet your baby’s needs in the most natural way.
Final Thoughts
Pregnancy is the time to stack the deck in your favour – for you, your baby, and even your grandchildren. Epigenetics shows that what you eat now shapes not just your child, but your child’s children.
This isn’t about guilt or perfection. It’s about cutting out modern poisons, listening to your cravings, and leaning into the nutrient-dense, ancestral foods that humans have thrived on for generations.
If you’d like support sourcing local, wild, and truly nourishing foods for pregnancy, get in touch – I can connect you with trusted butchers and game dealers, and help you find a way of eating that feels both sustainable and deeply supportive.
✨ And if you’re ready to go one step further
To truly address your nutritional needs in pregnancy while reconnecting with your body and instincts – start with my free Yoga Nidra meditations.
They’re designed to help you release food hang-ups, deepen trust in your cravings, and rest in the wisdom of your body.
You’ll also be the first to know when my upcoming Pregnancy Nutrition & Body Wisdom e-course launches, blending science, ancestral eating, and embodied practices.