Pregnancy is one of the most profound and energy-consuming things a woman may ever do. Over the course of a typical pregnancy, a woman’s body will utilise at least 70,000-80,000 calories growing her baby and supporting the changes her body shifts through, with research suggesting a recommended average increase of approximately 300 calories per day, especially in the second and third trimesters.
Blood volume increases by 40-50%, meaning more iron may be needed to support her needs, and her requirement for nutrient-dense foods increases significantly, especially nutrients such as iron, folate, iodine, calcium, vitamin D and protein.
We know the health and nutrition world can be hard to navigate these days. What’s helpful and what’s harmful isn’t always clear, and with so much noise out there, it can be difficult to find balanced information steeped in wisdom.
Most of all, we've compiled this guide to support you in making informed decisions, feeling confident in doing your own research, providing access to expert knowledge and supporting the next generation with the planet’s most powerful foods.
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Back in the 1930s, a dentist called Weston A Price travelled the world researching communities of people who were still living in traditional ways, eating natural foods and cooking methods. He initially set out to explore the dental health of these communities, but soon discovered that the people consuming the most nutrient-dense, traditional foods (and the least modern foods) not only had the best dental health, but the best overall wellbeing and the healthiest, strongest babies.
Nose-to-Tail Nutrition for Pregnancy
Throughout each trimester, your body utilises and needs specific micronutrients. Today, many women are entering into pregnancy already nutrient-depleted, so it’s vital to focus on the foods that give you the nutrients you need in the easiest-to-absorb forms.
Generally, the nutrients in animal-based foods are far more bioavailable (easy to absorb) than plant foods. Here are a few of the most essential nutrients per trimester.
First Trimester:
Second Trimester:
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Protein: Supports baby’s growth and mum’s body
Best sources: Chicken, eggs, dairy
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Iron: Needed due to increased blood volume and to provide enough oxygen for mum and baby. Research shows iron from animal based foods can be more effective and important to include at this time as it's much easier to absorb.
Best sources: Beef Spleen, Beef Liver, Red meat
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Calcium: Important for bone and teeth development
Best sources: Raw or grass-fed milk, sardines, mackerel, grass-fed cheese, dark leafy greens
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Magnesium: Needed for muscle and nerve function
Best sources: Cacao, pumpkin seeds, dark leafy greens, almonds
Third Trimester:
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Protein: Supports baby’s growth and mum’s body
Best sources: Chicken, eggs, dairy, beef protein powder
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Iron: Needed due to increased blood volume and to provide enough oxygen for mum and baby
Best sources: Beef Spleen, Beef Liver, Red meat
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DHA: Vital for development of the brain, nervous system and eyes
Best sources: sardines, anchovies
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Vitamin K: Supports healthy blood clotting ability
Best sources: Swiss chard, kale, fermented cheese like Gouda, Emmental and Edam
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Choline: Needed for brain development and growth
Best sources: Egg yolks, Beef Liver
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Vitamin D: Needed throughout pregnancy, ideally from sunlight, as well as from oily fish or Beef Liver.
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Is Food Enough?
If you’re eating a nutrient-dense diet, you may wonder whether you even need a prenatal supplement. Research has differing opinions. Studies like this show that due to reduced food quality and nutritional value today, getting everything you need from whole foods might not be enough to support your needs throughout pregnancy. The NHS recommends supplementing with vitamin D and folic acid specifically, as well as focusing on consuming nutrients like iron, vitamin C and calcium from your diet. Research into whether a multivitamin is needed throughout pregnancy shows that for many people, it may not be necessary, but this is all down to your unique needs and what you feel most comfortable with.
In the Drug and Therapeutics Bulletin, researchers say they looked at all evidence and found that branded multivitamin supplements did not boost the health of mothers and babies. In the same way multivitamins may not be best for non-pregnant people, synthetic multivitamin supplements often compete for absorption, contain nutrients in poor low-bioavailable forms, and may contain unnecessary fillers and additives. Check with your healthcare provider when it comes to considering whether a multivitamin is best for you.
The Vitamin A Conversation
As we spoke about in our newsletter last week, pregnancy is a very sensitive and personal time in life, and for this reason we urge you to seek the guidance of a health professional or nutritionist who can guide you personally and we recommend that you research this topic for yourself to make sure you're comfortable with your decision to consume or avoid Vitamin A during this time.
From our experience when Izzi was pregnant, we researched this topic extensively and found Dr Lily Nichols' (a prenatal and postpartum dietician & nutritionist) book Real Food for Pregnancy very helpful. She emphasises that vitamin A is essential for pregnancy, contradicting the fear that food-based sources (like liver) cause birth defects. Dr. Lily argues that risks are mainly from high-dose synthetic supplements, not whole foods, which contain balanced nutrients. Additionally, a large percentage of people unable to convert beta-carotene (this often effects women) from vegetables into the true form of vitamin A (known as retinol) your body really needs. Which means it can be important to get vitamin A from animal foods instead. She goes on to says that deficiency is more common and dangerous than toxicity. Additionally, the Weston A Price foundation also emphasis's the importance of consuming adequate Vitamin A prior to conception as it is essential for the development of the babies heart in those first couple of weeks and this is the first organ that is developed.
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However, the decisions you make during pregnancy are your own. We do not provide the above as a blanket statement but rather a consideration. Ultimately speaking with your health care provider is of the utmost importance. But after our own research and investigation, Izzi made the decision to consume a small amount of Beef Liver during the second trimester of her pregnancy and took 6 Beef Organs capsules daily. She felt this approach really helped her maintain good energy levels throughout the pregnancy and we were blessed with a healthy baby at the end.
Here are what some of the other mum's have said about taking beef organs/beef liver during their pregnancy:
“I've been buying these supplements since I was pregnant and now my baby has them as well. I open the capsules and put the powder into anything I get a chance to. I also used these and the liver capsules after I gave birth to my daughter and lost 1.75L of blood. I refused any injection with iron and raised my iron levels in a few days only with these”. - Flavia S.
“I have been using these my whole pregnancy, no prenatal vitamins and felt amazing, with perfect blood test results, will keep taking them after birth. Could not recommend them enough.” - Meg
“I have shared this product with friends, it has changed my energy levels, my hair and nails. It has been amazing during my pregnancy.” - Amelia B.
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However you choose you nourish yourself and your baby through pregnancy and postpartum, we hope this time is filled with compassion, confidence and support. There is no perfect way to do it - only the way that works best for you, your body, and your growing family. Trust yourself, give yourself grace, and remember that nourishment is about so much more than what it just on your plate.
The APE Nutrition Team
Disclaimer: This information is not intended as medical advice. Pregnancy is a sensitive time and we recommend speaking with your healthcare provider before making any dietary or supplemental changes.
