Trimester Two Pregnancy
Supporting Your Body Naturally Through Weeks 13–27
The second trimester is often when things start to feel a little easier. Energy begins to return, nausea fades (for most), and you may even start to enjoy this new chapter. But while this phase is often more comfortable, your body is still working incredibly hard — and your nutritional and emotional needs continue to evolve. Here's how to support yourself naturally, practically, and gently during weeks 13 to 27.
Energy, Circulation & Low Blood Pressure
As your blood volume increases by nearly 50%, it’s normal to feel light-headed, especially if your blood pressure trends low or you’re not hydrating well.
Support:
Drink 2–3 litres of water daily
Add a clean electrolyte like Sodii or Basica if feeling depleted
Salt your food to taste — sodium supports fluid balance and blood pressure
Eat iron-rich foods daily: red meat, lentils, eggs, pumpkin seeds
Consider lactoferrin (100–250mg) to support iron levels gently, especially if traditional supplements upset your gut
Key Nutrients in Trimester Two
Your body’s needs increase dramatically during this trimester — especially for nutrients that support baby’s brain, bones, and your growing placenta.
Choline
Supports baby’s brain development, memory, placenta function and methylation
Helps transport DHA across the placenta
Found in: eggs (especially yolks), tofu, soy lecithin, broccoli, chicken
DHA
Crucial for baby’s brain and eye development
Linked to reduced risk of preterm birth and low birth weight
Found in: oily fish (sardines, salmon), algae-based supplements (plant-based)
Iron
Supports red blood cell production, baby’s brain development
Reduces risk of postpartum fatigue and depression
Choose gentle forms like iron bisglycinate or ferric pyrophosphate
Glycine
Supports collagen formation, sleep, tissue repair and skin elasticity
Found in: bone broth, gelatin-rich meats, collagen powder
Calcium + Magnesium
Needed for baby’s bones, your muscles and nervous system
Can help reduce cramps, improve sleep and support blood sugar balance
Best taken in the evening for restless legs or insomnia
Vitamin D
Supports bones, placenta function, and immune system
Aim for levels >100 nmol/L — ask your practitioner if testing is needed
Iodine
Essential for thyroid and foetal brain development
Found in iodised salt, seafood, seaweed (small amounts), prenatal vitamin
Eating to Nourish
In this trimester, baby’s growth speeds up — and so do your nutritional needs.
Add around 300 extra calories per day
Aim for 100g of protein daily (or 1.5g/kg) — supports growth, reduces stretch marks
Focus on slow-burning carbs: oats, legumes, sweet potato, brown rice
Don't skip carbs — glucose is essential for foetal brain and body development
Include healthy fats: nuts, seeds, avocado, olive oil, oily fish
Sleep, Mood & Mental Wellbeing
You might feel more grounded emotionally, but sleep disruption, anxiety, or vivid dreams are still common in trimester two — especially if you’ve experienced previous pregnancy loss or are navigating extra stress.
Support:
Glycine (3g) and/or collagen before bed support deep, restful sleep.
Collagen is high in Protein and glycine!
Magnesium + calcium can ease cramps, promote sleep and regulate mood
Herbal support options (under guidance, book in for a consult to see if this is right for you): passionflower, withania, chamomile
L-theanine can offer gentle stress relief
Talk to a doula, therapist or trusted friend — emotional support matters just as much as physical
Movement & Strength
Daily movement supports circulation, strength, stress relief and mental clarity.
Aim for 30 minutes of movement most days
Mix walking, pilates, yoga or strength training
Include a strength component — think squats, glutes, postural support
Avoid heating movement and stay well hydrated
Consider seeing a pelvic floor physio if you're noticing discomfort, heaviness, or want to prep for birth
What Else Might Come Up?
Reflux or heartburn: Eat smaller meals, avoid lying down after eating, try slippery elm or digestive bitters
Constipation: Increase magnesium, fibre (flaxseeds, psyllium husk), water, and move daily
Weight gain: 1.5–2.5kg per month is normal in this trimester — focus on nourishment, not restriction
Round ligament pain: Mild twinges are common — gentle stretching and magnesium may help
Vaginal microbiome changes: If you’re prone to thrush or BV, consider probiotic support and reach out for more guidance
Final Thoughts
The second trimester is a time of growth, nourishment, and momentum. It’s a beautiful window to settle into pregnancy, reconnect with your body, and lay the groundwork for what’s ahead.
Not every symptom needs to be “fixed” — sometimes the goal is to feel supported, nourished, and informed as you move through this transition.
If you’d like individualised guidance around nutrition, supplements or symptom relief in your second trimester, I’d love to support you.
