Key Nutrients to Consider Beyond Your Prenatal

Why You Might Need More Than Just Your Prenatal

Every pregnancy is unique - and so are your nutritional needs. While a high-quality prenatal supplement provides a strong foundation, it’s important to know that not all prenatals contain everything your body (and baby) requires.

Some key nutrients - particularly omega-3s, choline, iron, vitamin D, and probiotics - are either missing or underdosed in many formulas. These nutrients play vital roles in everything from brain development and mood to immune balance and microbiome health.

Here’s what to know, and how Bliss can help you assess what your body truly needs.

1. DHA & EPA (Omega-3 Fatty Acids)

Why it matters:

Omega-3s are essential for both baby’s brain, eye, and nervous system development and mum’s mood regulation and recovery.While some prenatals contain DHA, most do not include EPA - which is equally important for supporting maternal mood and reducing inflammation postpartum.

Top food sources:

Wild salmon, sardines, mackerel, anchovies, walnuts, and chia seeds.

How to know if you might be low:

Dry skin or eyes, fatigue, mood dips, poor concentration.

How Bliss can help:

An omega-3 index blood test at Bliss can assess whether your current supplement and dietary intake are providing enough DHA and EPA.

2. Choline

Why it matters:

Choline is often missing or present only in small amounts in prenatals - yet it’s crucial for baby’s brain and neural tube development and supports placental health.

During pregnancy, choline needs rise to 450-480 mg per day, and most diets fall short without intentional planning.

Top food sources:

Eggs (especially the yolks), salmon, chickpeas, soybeans, and cruciferous vegetables.

How to know if you might be low:

Low energy, poor memory, or signs of fatty liver.

How Bliss can help:

Assess your intake and help you optimise through food first, adding targeted supplementation if required.

3. Iron

Why it matters:

Iron builds red blood cells and supports oxygen delivery to you and your baby. It’s also vital for maintaining energy and reducing the risk of low birth weight.

Iron needs are high throughout pregnancy, yet levels tend to gradually reduce from the second trimester onwards. While most prenatals contain some iron, your individual requirements depend on your ferritin and haemoglobin levels, which change throughout pregnancy, based on demands and dietary intake.

Top food sources:

Grass-fed red meat, oily fish, lentils, spinach, pumpkin seeds.

How to know if you might be low:

Fatigue, dizziness, pale skin, breathlessness, dark under eyes.

How Bliss can help:

Ferritin and full blood count blood tests are routinely checked at Bliss, helping tailor your supplement needs safely throughout pregnancy.

4. Vitamin D

Why it matters:

Known as the sunshine vitamin, Vitamin D supports immune health, mood, and bone development for both mum and baby.

Although most prenatals include a small “maintenance dose,” of between 400-1000IU this often isn’t sufficient - especially if you have low baseline levels or limited sun exposure.

Top sources:

Sunlight, oily fish, egg yolks, mushrooms, fortified foods.

How to know if you might be low:

Low mood, bone aches, low bone mineral density, frequent colds or infections.

How Bliss can help:

You can check your Vitamin D levels through our lifestyle blood panel at Bliss, allowing for personalised dosage guidance.

5. Probiotics (Lactobacillus)

Why it matters:

No prenatal supplement on the market currently includes probiotics - yet they play a vital role in gut health, immune resilience, and building baby’s early microbiome.

During pregnancy, certain strains (like Lactobacillus) can also reduce the risk of infections including GBS (Group B Strep)  and support vaginal microbiome balance.

Top food sources:

Live yoghurt, kefir, sauerkraut, kimchi, miso, tempeh, and other fermented foods.

How to know if you might be low:

Bloating, irregular stools, thrush, frequent colds.

How Bliss can help:

I offer gut and vaginal microbiome mapping at Bliss to guide targeted probiotic protocols, ensuring you choose the right strains for your needs.

Jen’s Final Thoughts: Personalised Nutrition Through Pregnancy

Your prenatal is a wonderful foundation - but it’s only part of the picture. Every woman’s nutrient requirements vary based on diet, lifestyle, genetics, and trimester.

At Bliss - The Chelsea Clinic for Women and Children, Jen Walpole and the integrative team offer comprehensive testing and one-to-one nutrition support to help you feel confident that you’re nourishing both yourself and your baby fully.

✨ Book your personalised prenatal review with Jen by booking an initial free call with her here or enquire about testing at info@blisschelsea.com (or call the clinic on 020 7123 8905)