Best Vitamins for Energy During Pregnancy and Which Ones to Avoid

Pregnancy is beautiful, yes, but let’s not sugarcoat it—it’s tiring. Between the hormonal changes, sleepless nights, and the sheer physical effort of growing a tiny human, you might feel like you’re running on empty. Finding the right vitamins for energy during pregnancy can make a world of difference. It’s not just about staying awake; it’s about feeling good, being healthy, and giving your baby the best start in life.

But not all vitamins and supplements are good for pregnancy. Some can actually be harmful, while others are lifesavers. It’s confusing, I get it, but we’ll walk through it together. This article will break it down: the best energy-boosting vitamins, the ones to avoid, and the ones your baby absolutely needs to thrive.

Why Do Pregnant Women Feel So Tired?

You’re not imagining it—pregnancy can zap your energy faster than anything else. A lot of this comes down to hormones, especially progesterone. This hormone is essential for keeping the pregnancy going, but it can also leave you feeling like a sloth. Add in the fact that your body is working overtime to make extra blood, build the placenta, and grow a baby, and yeah, you’re going to feel exhausted [1].

The fatigue usually hits hardest in the first trimester (thanks, hormones) and then again in the third trimester, when carrying all that extra weight makes everything harder. But don’t worry—there are ways to fight back, and vitamins for energy while pregnant can play a big role. Finding reliable sources of energy for pregnancy is essential to keep up with the physical and emotional demands of carrying a baby.

The Best Vitamins for Energy During Pregnancy

The key to managing your energy is getting the right nutrients. Some can come from food, and others from supplements. If you’re wondering "what can I take for energy while pregnant", the answer starts with these essential vitamins:

Iron

Iron is a powerhouse when it comes to energy. It helps your body produce hemoglobin, the protein in red blood cells that carries oxygen. During pregnancy, your blood volume increases by up to 50%, so you need a lot more iron to keep up. If you don’t get enough, you might develop anemia, which causes extreme fatigue [2].

Most natural prenatal vitamins include iron, but you can also get it from foods like spinach, red meat, and lentils. To make it even better, pair iron with Vitamin C while pregnant to help your body absorb it more effectively.

B Vitamins

The B vitamin family, including B1, B2, B3, B6, and B12, is like the energy team for your body. They convert food into energy and help your nervous system function properly [3].

• Vitamin B6 can reduce nausea and stabilize your mood, making it easier to get through the day.
• Vitamin B12 prevents anemia and keeps your energy levels up.

You can find these vitamins in whole grains, eggs, and dairy, but prenatal supplements are a reliable way to make sure you’re getting enough [4].

Magnesium

Magnesium is one of those unsung heroes. It supports muscle function, reduces cramps, and helps produce energy. If you’re feeling sluggish, you might not be getting enough. Nuts, seeds, and leafy greens are great sources of magnesium, but many women find that a supplement helps them meet their increased needs during pregnancy [5].

Can You Take Multivitamins While Pregnant?

This is a common question: "can I take multivitamins while pregnant" or "can you take multi vitamins when pregnant"? Yes, you can, but not just any multivitamin will do. Regular multivitamins may contain ingredients or doses that aren’t safe for pregnancy. Instead, you should stick to prenatal vitamins, which are designed to meet the specific needs of pregnant women.

These vitamins often contain iron, folic acid, and B vitamins that help prevent deficiencies and provide an energy boost for pregnancy. But even prenatal vitamins aren’t a free pass—talk to your doctor before taking anything to make sure it’s safe for you.

Do prenatal vitamins give you energy? They definitely can. By addressing common deficiencies like iron and B vitamins, prenatal vitamins can help combat fatigue and keep you feeling more balanced [6].

Best Supplements for Baby Brain Development

While you’re focusing on your own energy, don’t forget about your baby’s needs. The best supplements for baby brain development during pregnancy include DHA, choline, and folic acid. These nutrients are essential for cognitive and neural development.

• DHA (Docosahexaenoic Acid): An omega-3 fatty acid found in fish oil and algae-based supplements, DHA supports brain and eye development [7].
• Choline: Found in eggs and soybeans, this nutrient helps form your baby’s brain and spinal cord [8].
• Folic Acid: Vital for preventing neural tube defects, folic acid is a must-have in your prenatal routine [9].

Pregnancy Vitamins to Avoid

Now, let’s talk about the flip side: pregnancy vitamins to avoid and what vitamins to avoid during pregnancy. Not all vitamins are safe when you’re expecting, and some can even cause harm. It’s also important to be cautious about certain vitamins to avoid during pregnancy, as taking the wrong supplements can lead to complications for both mom and baby [10].

Vitamin A (Retinol)

Too much Vitamin A in the form of retinol can lead to birth defects. While you do need some Vitamin A for healthy vision and immune function, it’s safer to get it from beta-carotene, found in fruits and vegetables. Monitor your intake of vitamin a pregnant and vitamin a while pregnant to avoid going over the recommended limits [11].

Unregulated Herbal Supplements

Herbal supplements can be tempting, especially when they promise to ease pregnancy symptoms, but they’re not always safe. Many haven’t been studied enough to know their effects on pregnancy, and some can be harmful. Always consult your doctor before taking any herbal products [12].

Second Trimester Supplements

The second trimester is often a sweet spot—your energy levels might improve, and the nausea often fades. But that doesn’t mean you can skip the right second trimester supplements. During this phase, your baby is growing rapidly, so you need plenty of nutrients to keep up [13].

• Calcium: Essential for building your baby’s bones and teeth.
• Magnesium: Helps with muscle function and energy production.
• DHA: Continues to support brain and eye development.

These supplements not only help your baby but also make it easier for you to stay active and productive.

How to Gain Energy While Pregnant

Let’s get real—some days, no matter what you do, you just feel drained. But if you’re wondering "how to gain energy while pregnant", there are steps you can take to make things better. Simple lifestyle changes, like eating iron-rich foods and staying hydrated, can significantly increase energy while pregnant and improve your overall well-being.

Start with your diet. Eat small, frequent meals that include lean proteins, complex carbs, and healthy fats to keep your blood sugar stable. Don’t forget to drink water—a lot of water. Dehydration can make fatigue worse.

Exercise can also help. It sounds counterintuitive when you’re tired, but light activity like walking or yoga can boost your energy levels by improving circulation.

If lifestyle changes aren’t enough, look into pregnancy safe supplements that address common deficiencies like iron or magnesium [14].

What Can You Take for Energy While Pregnant?

When you’re feeling low, you might ask, "what can I take for energy while pregnant"? The best approach is a combination of good nutrition, regular exercise, and targeted supplements. Iron, B vitamins, and magnesium are some of the most effective nutrients for boosting energy safely.

But here’s the deal: avoid quick fixes like caffeine or sugary snacks. They might give you a short burst of energy, but they’ll leave you feeling worse in the long run. Stick to whole, nutrient-dense foods and carefully chosen supplements [15].

The Bottom Line

Pregnancy is no joke—it’s hard work, and it takes a toll on your body. But with the right vitamins for energy during pregnancy, you can stay healthy and strong while supporting your baby’s growth. From iron and B vitamins to DHA and folic acid, there are plenty of safe options to keep you feeling your best.

At the same time, knowing pregnancy vitamins to avoid and sticking to supplements safe for pregnancy is just as important. Always consult your healthcare provider before taking anything new, and focus on a balanced diet to meet your nutritional needs. With a little effort and the right support, you’ve got this.

FAQs

Do prenatal vitamins give you energy?

Yes, prenatal vitamins contain iron and B vitamins that help prevent fatigue and keep your energy levels steady.

Is it safe to take multivitamins while pregnant?

Yes, but only take prenatal vitamins or multivitamins specifically designed for pregnancy.

What vitamins stop pregnancy?

High doses of certain vitamins, like Vitamin A, can cause complications. Always consult your doctor.

What are the best supplements for baby brain development during pregnancy?

DHA, choline, and folic acid are essential for brain and neural development.

What vitamins to avoid during pregnancy?

Avoid high doses of Vitamin A in the form of retinol and any unregulated herbal supplements.

Citations

1. Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H., & Mebazaa, A. (2016). Physiological changes in pregnancy. Cardiovascular journal of Africa. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4928162/
2. Benson, C. S., Shah, A., Frise, M. C., & Frise, C. J. (2021). Iron deficiency anaemia in pregnancy: A contemporary review. Obstetric medicine. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8358243/
3. Li, S., Liu, D., Kang, Y., Qu, P., Mi, B., Zhu, Z., Han, L., Zhao, Y., Chen, F., Pei, L., Zeng, L., Wang, D., Yan, H., & Dang, S. (2022). Associations of B Vitamin-Related Dietary Pattern during Pregnancy with Birth Outcomes: A Population-Based Study in Northwest China. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8838836/
4. Adams, J. B., Kirby, J. K., Sorensen, J. C., Pollard, E. L., & Audhya, T. (2022). Evidence based recommendations for an optimal prenatal supplement for women in the US: vitamins and related nutrients. Maternal health, neonatology and perinatology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9275129/
5. Fanni, D., Gerosa, C., Nurchi, V. M., Manchia, M., Saba, L., Coghe, F., Crisponi, G., Gibo, Y., Van Eyken, P., Fanos, V., & Faa, G. (2021). The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases. Biological trace element research. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8360883/
6. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
7. Nevins, J. E. H., Donovan, S. M., Snetselaar, L., Dewey, K. G., Novotny, R., Stang, J., Taveras, E. M., Kleinman, R. E., Bailey, R. L., Raghavan, R., Scinto-Madonich, S. R., Venkatramanan, S., Butera, G., Terry, N., Altman, J., Adler, M., Obbagy, J. E., Stoody, E. E., & de Jesus, J. (2021). Omega-3 Fatty Acid Dietary Supplements Consumed During Pregnancy and Lactation and Child Neurodevelopment: A Systematic Review. The Journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/34383914/
8. Jaiswal, A., Dewani, D., Reddy, L. S., & Patel, A. (2023). Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10709661/
9. Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/
10. Brown, B., & Wright, C. (2020). Safety and efficacy of supplements in pregnancy. Nutrition reviews. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7558284/
11. Abadie, R. B., Staples, A. A., Lauck, L. V., Dautel, A. D., Spillers, N. J., Klapper, R. J., Hirsch, J. D., Varrassi, G., Ahmadzadeh, S., Shekoohi, S., & Kaye, A. D. (2023). Vitamin A-Mediated Birth Defects: A Narrative Review. Cureus. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10788247/
12. Sarecka-Hujar, B., & Szulc-Musioł, B. (2022). Herbal Medicines-Are They Effective and Safe during Pregnancy?. Pharmaceutics. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8802657/
13. Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Jr, Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). The importance of nutrition in pregnancy and lactation: lifelong consequences. American journal of obstetrics and gynecology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9182711/
14. Brown, B., & Wright, C. (2020). Safety and efficacy of supplements in pregnancy. Nutrition reviews. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7558284/
15. Essa, M. M., Bishir, M., Bhat, A., Chidambaram, S. B., Al-Balushi, B., Hamdan, H., Govindarajan, N., Freidland, R. P., & Qoronfleh, M. W. (2023). Functional foods and their impact on health. Journal of food science and technology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9998796/