As physical therapists, we work closely with women throughout their pregnancy and postpartum journey, helping them adapt to the physical changes their bodies undergo. But one topic that often comes up—and deserves just as much attention as exercise and posture—is nutrition. Why? Because what you eat not only impacts your comfort, mobility, and recovery—it also plays a critical role in fetal development.
Pregnancy is a time when the body is building a new life while also undergoing intense physical transformation. Nutrition provides the foundation for both.
Why Nutrition Matters in Pregnancy
During pregnancy, your body has higher demands for calories, protein, vitamins, and minerals—not just to keep you functioning well, but also to support the growth and development of your baby. Every system in the baby’s body—brain, bones, heart, lungs, skin—depends on the nutrients you provide.
Proper nutrition supports:
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Fetal development and growth
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Maternal musculoskeletal health
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Hormonal and metabolic regulation
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Postpartum healing and recovery
Let’s take a closer look at how specific nutrients support both mom and baby throughout pregnancy.
1. Nutrition for Fetal Development
From a physical therapist’s lens, the connection between maternal health and fetal development is clear. A well-nourished mom is better able to move, exercise, and carry a pregnancy with fewer complications—all of which indirectly benefit the baby. But here’s how direct nutrition supports fetal growth:
🧠 Brain and Nervous System
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Folate (Vitamin B9): Crucial for neural tube development in the first trimester. Found in leafy greens, legumes, and fortified cereals.
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Choline: Supports brain and spinal cord formation. Eggs are one of the best sources.
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Omega-3 Fatty Acids (especially DHA): Promote brain and eye development. Found in salmon, sardines, flaxseeds, and walnuts.
🦴 Bone and Muscular Growth
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Calcium: Helps build the baby’s bones and teeth. If your intake is low, your body will leach calcium from your bones—contributing to joint pain and stress fractures later.
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Vitamin D: Enhances calcium absorption and supports immune function. Get it from sunlight, fortified foods, or supplements.
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Protein: Needed for the development of fetal tissue, including muscles, organs, and the placenta. Aim for lean meats, legumes, dairy, tofu, and whole grains.
❤️ Cardiovascular and Immune System
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Iron: Supports the increased blood volume needed during pregnancy and helps carry oxygen to the baby. Found in red meat, spinach, and lentils—best absorbed with vitamin C-rich foods.
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Zinc: Essential for cell division and immune development.
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Iodine: Vital for thyroid hormone production and brain development. Found in iodized salt, dairy, and seafood.
2. Nutrition to Support Mom’s Musculoskeletal Health
As a physical therapist, I see many women experiencing pelvic pain, back pain, muscle cramps, and fatigue during pregnancy. These symptoms are common—but not always inevitable. The right nutrition can strengthen your body and reduce strain:
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Magnesium helps relax muscles and reduce cramping.
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Vitamin C supports collagen production, keeping connective tissue strong.
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Protein preserves muscle mass as your body adapts to new movement demands and carries extra weight.
Combining proper nutrition with functional movement can ease discomfort and even help prepare your body for labor.
3. Anti-Inflammatory Nutrition for Pregnancy Comfort
Swelling, joint pain, and stiffness can be exacerbated by systemic inflammation. Fortunately, certain foods can help:
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Leafy greens, berries, fatty fish (like salmon), turmeric, and nuts contain anti-inflammatory compounds.
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Reducing highly processed foods and added sugars can also lower inflammation levels, improving both your comfort and recovery time.
This is particularly important if you’re dealing with conditions like sciatica, pubic symphysis dysfunction, or SI joint instability—common complaints in my clinic.
4. Fueling Physical Activity and Labor
Pregnancy isn’t the time to “eat for two,” but it is the time to eat smart for two. Regular movement—whether it’s prenatal yoga, walking, or strength training—requires steady, balanced energy:
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Complex carbs (like sweet potatoes, oats, and quinoa) provide sustained energy.
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Healthy fats (avocado, olive oil, seeds) help with hormone regulation and fetal brain development.
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Hydration supports joint lubrication and reduces dizziness, cramping, and headaches.
Labor is often described as an athletic event. Nutrition during pregnancy builds the stamina you’ll need on delivery day—and speeds up postpartum healing.
5. Nourishment for Emotional Health
Nutrition doesn’t just support your body—it affects your mind. Blood sugar imbalances, nutrient deficiencies (especially B vitamins, iron, and omega-3s), and dehydration can all affect your mood and mental clarity.
Supporting emotional resilience during pregnancy with a nutrient-rich diet helps you stay active, engaged in your care plan, and better able to handle stress and sleep changes.
Final Thoughts: Integrating Nutrition and Movement
As physical therapists, we help guide women through the physical challenges of pregnancy—but we always advocate a whole-person approach. Good nutrition complements our movement-based work and provides the building blocks for:
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A healthier pregnancy
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A stronger, more stable body
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A thriving, well-developed baby
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A smoother recovery
If you’re pregnant or planning to be, talk to your OB or a registered dietitian to create a nutrition plan tailored to your needs. And don’t hesitate to work with a pelvic health or prenatal PT—we’re here to help you move better, feel better, and give your baby the best possible start.
Please discuss with your doctor before you decide to take any kind of supplements while you are pregnant to make sure it is safe with any prescription medication you are on and is safe for both you and the baby.
Your body is creating life. Give it the strength and nourishment it needs—to carry, to deliver, and to recover.
Need help?
If you’re struggling with any pregnancy or postpartum concerns and want a personalized evaluation and treatment plan, make an appointment with one of the Pelvic Floor Physical Therapists at The Pelvic Health Center in Madison, NJ. We’re trained to help identify and treat the causes of any pregnancy concerns!
