Pregnancy is far more than “eating for two.” Emerging research now places pregnancy alongside endurance athletics in terms of energy expenditure and physiological strain. One study found that over the course of roughly nine months, pregnancy demands an extra 50,000 calories cumulatively. The majority of that energy supports the mother’s physiological systems, with only about 4 % going directly into fetal tissue. Other research has compared gestational energy use to elite endurance events: pregnant individuals sustain an elevated metabolic rate over a prolonged period. Framing pregnancy this way helps us see why minimal or “bare-minimum” nutrition is inadequate and why attention to macro and micronutrients is essential.

There are many reasons pregnant women often fall short. First, we have seen depletion in our soil and food system. Modern agricultural practices have degraded soil health and nutrient density in produce, meaning foods may not deliver the nutrients we expect. This makes it difficult, even with “healthy” eating, to meet high nutrient demands purely from food. Second, Standard Nutrient Recommendations (RDAs) are often too low. They are also typically derived from data that underrepresents women, especially pregnant/lactating women, and assumes “ideal conditions,” they may underestimate the amounts needed under real-world stresses.

Because of these gaps, many women, even those taking prenatal vitamins, end up nutritionally depleted. Studies have found that over 95% of women are in a depleted state despite taking a prenatal multivitamin. Third, there is a limited focus on nutrition in healthcare. Prenatal care often includes minimal nutrition counseling; doctors typically receive limited training in nutrition and have constrained appointment times. Finally, there are research gaps and underrepresentation in research. Pregnant and lactating women are underrepresented in clinical research so many nutrients that seem promising still lack official intake guidelines despite growing evidence of benefit. Because nutrient density of modern food is diminished and because RDAs may be insufficient for many, supplementation in well-formulated form is typically necessary to reliably meet these elevated needs.

Here are evidence-aligned, practical tips to optimize nutrition through pregnancy:

1. Start Early (Preconception & First Trimester) – Nutrient stores matter. Prepare your body and begin a high-quality prenatal supplement like Needed’s Prenatal Multi.

2. Choose Quality Over Quantity – Since many foods are relatively depleted, focus on nutrient-dense selections like dark leafy greens, high-quality protein, healthy fats, and whole grains. 

3. Balance macronutrients – Protein should be spread across meals and healthy fats support hormone production and absorption of fat-soluble vitamins. Carbohydrates from whole sources like quinoa, oats, sweet potato maintain energy and feed both mother and placenta.

4. Hydrate, and Don’t Neglect Electrolytes – Pregnancy demands more fluids so aim for at least 8–10 cups of water per day. Electrolytes are also critical, try Needed’s Hydration Support. 

5. Prioritize Sleep, Recovery & Stress Management – Nutrient needs increase under stress, inflammation, or poor sleep. Rest, meditation, breathing exercises, and moderate activity help reduce metabolic “leaks.”

6. Stay Active (Moderate Movement) – Gentle activities like walking, prenatal yoga, or swimming help insulin sensitivity, circulation, mood, and fitness.

7. Obtain Micronutrients Via Whole Food + Targeted Supplementation – Use a well-formulated prenatal that accounts for bioavailability, nutrient interactions, and necessary forms. Supplementation is not “extra’, it is often essential to meet true maternal-fetal demands.

8. Talk to a Nutrition Professional & Monitor Labs – Because nutrient needs vary, working with a registered dietitian or functional nutritionist who can order bloodwork can allow you to adjust your plan.

9. Don’t Tolerate “Survival Mode” – Pregnancy should not be a period of nutritional sacrifice. You deserve to thrive, not just endure.

 Women’s nutritional care is often undervalued and under-resourced. Minimal prenatal guidance, underpowered supplements, a degraded food system, and research that excludes women are systemic issues. But pregnancy is not just a time of survival, it is an opportunity. With intentional nutrition, smart supplementation, and supportive lifestyle strategies, you can:

• Fuel your body optimally
• Support healthy fetal development
• Support your immune system, bone health, and energy
• Lay a foundation for postpartum recovery

Needed’s Prenatal Multi is a great place to start. You can find more information, bundles, and recommendations for each phase of pregnancy at Needed. Want access to additional education, paid partnerships, and samples? Fill out this form to join Needed’s Ambassador Program. This content has been provided by The Motherspan.

This blog post is brought to you by Needed. Needed is an incredible women’s nutrition brand specializing in fertility, prenatal, and postpartum support. Their formulas are developed with input from thousands of practitioners and are third‑party tested to ensure quality, purity, and nutrient availability.