Feeling exhausted during pregnancy can be frustrating - especially when everyone tells you this is supposed to be an exciting time.
Fatigue is one of the most common symptoms women experience during pregnancy, particularly during the first trimester. Whilst it's completely normal, that doesn't necessarily make it any easier when you're struggling to get through the day.
The good news? Understanding why pregnancy fatigue happens - and how you can support your body through it - can help you feel more prepared and supported during this stage of your journey.
Why pregnancy fatigue happens
Growing a baby is hard work!
Even when you’re sitting on the sofa doing absolutely nothing, your body is working around the clock behind the scenes. From creating a placenta to increasing blood volume and supporting your baby's development, pregnancy requires a huge amount of energy.
One of the biggest contributors to fatigue is the rapid rise in hormones, particularly progesterone. This hormone is essential for maintaining a healthy pregnancy, but it can also have a calming, sedative effect, leaving many women feeling unusually sleepy during the first trimester.
At the same time, your body is producing significantly more blood to deliver oxygen and nutrients to your growing baby. By the end of pregnancy, blood volume can increase by around 45%, placing additional demands on the cardiovascular system and increasing your body's energy requirements.
Sleep can also become more challenging. Frequent trips to the bathroom, nausea, discomfort, anxiety and changing hormone levels can all affect sleep quality, making it harder to feel refreshed the next day.
Then there is the simple fact that you are growing another human being! Every stage of pregnancy requires nutrients, energy and resources from mum’s body, which is why feeling tired is often a normal and expected part of the journey.
The nutrient connection
Whilst pregnancy fatigue is not always caused by a nutrient deficiency, several nutrients play important roles in energy production, oxygen transport and overall wellbeing. During pregnancy, requirements for many of these nutrients increase, making it even more important to meet your needs where possible.
Iron
Iron requirements increase significantly during pregnancy as blood volume expands and your baby begins building their own iron stores.
Low iron levels can contribute to tiredness, weakness and reduced energy, which is why iron is one of the most important nutrients to monitor during pregnancy.
Vitamin B12
Vitamin B12 plays an important role in energy metabolism, red blood cell production and nervous system function.
Adequate intake becomes particularly important during pregnancy, especially for those following vegetarian or plant based diets where dietary sources may be lower.
Folate
Folate is best known for its role in supporting healthy neural tube development, but it is also involved in DNA synthesis, cell division and energy related processes throughout the body.
5 Practical ways to support your energy during pregnancy
Unfortunately, there is no magic solution for pregnancy fatigue. Sometimes your body genuinely needs more rest.
However, there are a few things that may help support your energy levels and make day to day life feel a little more manageable.
1. Prioritise Protein
Protein provides important building blocks for both you and your growing baby, whilst also helping to support more stable energy levels throughout the day.
Aim to include a source of protein with each meal and snack where possible.
2. Balance Your Blood Sugar
Large fluctuations in blood sugar can contribute to energy crashes.
Pairing carbohydrates with protein, healthy fats and fibre can help support more stable energy levels and keep you feeling fuller for longer.
3. Stay Hydrated
Even mild dehydration can contribute to fatigue, headaches and reduced concentration.
Keeping a water bottle nearby and sipping regularly throughout the day can make a bigger difference than many people realise.
4. Move Gently
When you're exhausted, exercise can feel like the last thing you want to do.
However, gentle movement such as walking, stretching or prenatal yoga can help support circulation, energy levels and mood.
5. Support Your Nutrition
Pregnancy can make eating well more challenging than expected. Nausea, food aversions and changing appetite often mean you're simply eating whatever feels manageable.
A high-quality prenatal can help provide nutritional support alongside a balanced diet, helping you cover key nutrients during periods when eating well feels difficult.
6. Don’t forget to rest
Perhaps the most important advice of all: give yourself permission to rest.
Your body is carrying out one of the most demanding jobs it will ever do. Some days you'll feel productive, whilst on others, simply getting through the day is enough.
Rather than striving for perfection, focus on supporting yourself where possible through nourishing food, hydration, movement and realistic expectations.
Supporting yourself through pregnancy
Some days will feel productive, other days, simply getting through the day is enough.
Rather than striving for perfection, focus on supporting yourself where possible through nourishing food, hydration, rest and realistic expectations.
At Rheal, Pregnancy + New Mama was designed with this in mind. Thoughtfully formulated with iron bisglycinate, methylated folate, B12 and B6 along with magnesium and choline, it provides targeted nutritional support for both mum and baby throughout pregnancy and beyond.
