Your Roadmap to a Vibrant Pregnancy

Did you know that in the UK, more babies are conceived in the weeks leading up to and days after Christmas than at any other time of the year? (based on 2021 census). As you prepare for the incredible journey of shaping your little one’s future, let’s dive deeper into the crucial aspects of pregnancy. Buckle up because we’re about to explore the fascinating world of prenatal care, and I’ll be your guide through this adventure.

Now, imagine yourself as the Project Manager, meticulously overseeing the construction of your baby’s life. The initial weeks create the delicate blueprint phase, where every detail contributes to a foundation ready to withstand life’s unpredictable twists.

Essentially, your baby receives a bespoke DIY kit of around 20,000 genes. As the Project Manager, you are responsible for every detail of this construction to ensure optimal growth and development. The zygote, (fertilised egg), must work tirelessly to anchor itself into the uterine wall within the first seven days. Fast forward to week eight, and your baby’s organ systems begin forming, officially launching their development journey.

As we transition into the second trimester, this is where the construction project gains momentum. Imagine the blueprint coming to life, with the baby’s skeletal structure and organs taking shape. Your role as the Project Manager becomes even more crucial, ensuring each element aligns seamlessly for a healthy and robust development.

The third trimester is a phase characterized by a growth spurt akin to skyscrapers shooting up. The nutrients from your diet are essential building materials, fortifying your baby’s skeletal structure. It’s like pouring in concrete and steel to enhance resilience, creating a strong foundation for their journey into the world.

Delving into the realm of traditional diets becomes essential at this stage. Picture communities with stellar health, embracing fish eggs, high-quality dairy, organ meats, and nutrient-rich foods. These choices serve as invaluable sources of essential nutrients, acting as the premium building materials for your baby’s holistic development.

Now, let’s shine a spotlight on the vitamins and nutrients – the critical components of this construction project.


Biotin – The Meticulous Curator: Imagine biotin as the meticulous curator, ensuring a delicate balance within your baby’s developing ecosystem. Also known as vitamin B7, biotin is a key player in the metabolism of fatty acids and glucose, contributing to the overall well-being of your little one.

Relevance: Biotin supports the development of your baby’s skin, hair, and nails, acting as a guardian of cellular energy.

Food Sources: Abundantly found in eggs, legumes, and nuts, biotin-rich foods become vital additions to your diet during pregnancy.


Folate – The Blueprint Builder: Folate, or vitamin B9, emerges as the blueprint builder extraordinaire in your architectural endeavour. It is crucial for DNA synthesis and repair, making it a pivotal nutrient during the early stages of pregnancy when the foundation for your baby’s genetic framework is being laid.

Relevance: Folate helps prevent neural tube defects and supports proper cell division, making it essential in the early stages of pregnancy.

Food Sources: Include beef and lamb liver, eggs, legumes, and nuts, to ensure an ample supply of folate, fortifying the blueprint for your baby’s development.


Choline – The Cognitive Composer: Choline, akin to a cognitive composer, orchestrates the development of your baby’s brain and nervous system. As your little one’s brain undergoes significant growth, choline becomes increasingly relevant during various stages of pregnancy.

Relevance: Choline supports cognitive functions and lays the groundwork for a bright future, making it crucial throughout pregnancy.

Food Sources: Abundantly present in eggs, meat, and dairy products, choline-rich foods become the key notes in the symphony of your baby’s cognitive development.


Glycine – The Quiet Architect: Now, let’s welcome glycine to the stage – the quiet architect supporting the formation of your baby’s vital proteins. Its relevance spans across the entire pregnancy, ensuring robust growth and development.

Relevance: Glycine works hand in hand with other nutrients to support the formation of vital proteins, contributing to holistic growth.

Food Sources: Meat, dairy, and legumes are abundant sources of glycine, playing a crucial role in your baby’s architectural masterpiece.


Vitamin A – The Visionary Virtuoso: Vitamin A emerges as the visionary virtuoso, contributing to the development of your baby’s vision, immune system, and vital organs. Traditional diets rich in vitamin A from sources like organ meats lay the groundwork for a healthy pregnancy.

Relevance: Vitamin A is crucial for cell, tissue, and organ development, making it an essential nutrient throughout pregnancy.

Food Sources: Incorporate organ meats like liver into your diet, ensuring a rich supply of vitamin A without resorting to vegetable oils.


Vitamin E – The Fertility Factor X: Vitamin E, your “Fertility Factor X,” acts as the foreman ensuring smooth operations. Found in foods like nuts and seeds, it plays a pivotal role in the construction process, contributing to the overall well-being of your little one.

Relevance: Vitamin E is vital for optimal growth and development, particularly during the early stages of pregnancy.

Food Sources: Eggs, fish, nuts and seeds become your go-to sources for vitamin E, enhancing the quality of your baby’s growth.


Vitamin D – The Sunlit Sentinel: As we approach late pregnancy, Vitamin D takes centre stage, proving crucial for skeletal growth and preventing newborn complications. Sources like cod liver oil, fatty fish, and butter should now prominently feature on your radar.

Relevance: Vitamin D supports skeletal growth, making it a cornerstone nutrient in the later stages of pregnancy.

Food Sources: Embrace cod liver oil, fatty fish, and butter as essential sources of Vitamin D, ensuring a sunlit path for your baby’s development.


Vitamin K – The Mysterious Maestro: Vitamin K, somewhat mysterious but undeniably essential, emerges as the unsung hero, ensuring facial proportions and nervous system development are impeccably on point. Find it in kale, fermented foods, and grass-fed animal fats.

Relevance: Vitamin K plays a crucial role in facial proportions and nervous system development, making it relevant throughout pregnancy.

Food Sources: Include fermented foods (dairy if tolerated) in your diet, along with liver, egg yolks and grass-fed animal protein and fats, to secure a steady supply of Vitamin K.


Taking a prenatal multivitamin should be discussed with your clinician or medical doctor. For a food-based supplement that is bioavailable, gentle, and effective, we like  Wild Nutrition New Mother Support (use code IA12LW to get 10% off). It contains most of the ingredients above but not all.


Probiotics –  Gut guardians for your well-being:  Supporting your microbiome during pregnancy is vital for maternal and foetal health. Naturally fermented foods like kombucha, sauerkraut, yoghurt, kefir, and water kefir are excellent choices, promoting a healthy gut environment. A noteworthy 2021 Stanford study found that incorporating fermented foods elevated microbial diversity beyond expectations. This, in turn, downregulated around two dozen immune cells, emphasizing the profound impact on immune system modulation.

If dietary inclusion of these foods poses a challenge, supplements like Smidge probiotic (use code IA12LW to get 10% off), known for quality, can offer a convenient solution. Prioritising your microbiome through these natural sources, supplemented if necessary, can positively influence your pregnancy journey. You can find Smidge probiotics through the provided link.


Omega 3 fatty acids – pregnancy champions, boosting baby brains and eyes:  In the architectural blueprint of a healthy pregnancy, Omega-3 fatty acids are the unsung heroes. Picture these essential fats as skilled artisans meticulously crafting the neural blueprints for your baby’s brain and eyes. Opt for smaller fish varieties like wild-caught salmon, mackerel, anchovies, and sardines – the premium, least toxic choices for your Omega-3 needs.

However, if the seas seem a bit murky, quality fish oil supplements come to the rescue. Brands like Bare Biology’s Mums and Bumps Pure Omega (use code IA12LW to get 10% off) , rigorously tested for purity, offer a reliable alternative. During pregnancy, the spotlight shines on the third trimester when the baby’s brain undergoes rapid growth. Prioritizing Omega-3 intake during this crucial period becomes paramount for a healthy and thriving little one.


A nod to the Developmental Origins Theory – the nutritional environment during pregnancy shapes both immediate birth outcomes and lifelong health. Seamlessly integrated into your balanced diet, these vitamins and nutrients contribute harmoniously to the symphony of essential fatty acids, biotin, folate, choline, and glycine – working together for optimal prenatal and preconception care.

Remember, it’s not just about quantity but the quality of growth. Each nutrient, like a skilled artisan, imparts specific benefits without significantly altering the overall size. Here’s to your grand construction project – may it be filled with robust growth, enduring health, and the joyous anticipation of welcoming a new life into the world. Cheers to you, the extraordinary architects of the future!


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Miller, A. L., Sherwin, L. A., & Brosco, J. P. (2022). Glycine. In StatPearls [Internet]. StatPearls Publishing.

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