By Cornelia Postma
Pregnancy changes everything—your body, your mind, your priorities. And once your baby arrives? The transformation continues. Whether you’re preparing for birth, navigating night feeds, or healing in the fourth trimester, your body is working overtime.
One of the most powerful things you can do for yourself (and your baby) is to nourish your body with the right vitamins—before, during, and after pregnancy. It’s not just about ticking a checklist; it’s about feeling energised, supported, and ready for the incredible task of motherhood.
Listen to our Womankind podcast
At Zoie Health, we’re all about supporting women through every stage of life. That’s why we created Maven Mama—a supplement formulated by experts to meet the real, evolving needs of moms.
Here are the essential vitamins every mom needs from bump to baby and beyond.
1. Folic Acid – The Pregnancy Powerhouse
Before many women even know they’re pregnant, folic acid is already at work, helping form the baby’s brain and spinal cord. Taking it early reduces the risk of neural tube defects and supports healthy early development.
🍼 Why it matters: Crucial for baby’s brain and spine
🌿 Best sources: Leafy greens, lentils, fortified cereals
✨ Find it in: Maven Mama
📏 Recommended intake: 400–800 mcg
2. Iron – For Energy and Oxygen Flow
Iron helps your body produce more blood to support your growing baby. During pregnancy, iron needs increase significantly, and a deficiency can lead to fatigue or anaemia.
🍼 Why it matters: Prevents anaemia, supports energy
🥩 Best sources: Red meat, spinach, lentils
✨ Find it in: Maven Mama
📏 Recommended intake: 27 mg during pregnancy
3. Calcium – For Bones (Theirs and Yours)
Your baby needs calcium to build bones and teeth—but if you’re not getting enough, your body will pull it from your own bones. It also supports nerve function and muscle health (yours and baby’s).
🍼 Why it matters: Strengthens bones and teeth
🥛 Best sources: Dairy, almonds, fortified juices
📏 Recommended intake: 1,000 mg daily
4. Vitamin D – For Immunity, Mood, and More
Vitamin D helps your body absorb calcium but also supports your immune system and mood—especially important during the emotional rollercoaster of pregnancy and postpartum.
🍼 Why it matters: Supports bone health and mental wellbeing
🌞 Best sources: Sunshine, egg yolks, fatty fish
✨ Find it in: Maven Mama
📏 Recommended intake: 600–800 IU (check with your provider if you need more)
5. Omega-3s (DHA) – Brain Boost for Baby (and You)
DHA, an omega-3 fatty acid, plays a big role in your baby’s brain and eye development. It’s also been shown to support mood and cognitive health in new moms.
🍼 Why it matters: Cognitive development for baby, mental clarity for mom
🐟 Best sources: Salmon, sardines, fish oil
✨ Find it in: Maven Mama
📏 Recommended intake: 200–300 mg daily
6. Choline – Often Missed, Always Essential
Choline works alongside folate to support early brain development and may even improve your baby’s memory later in life.
🍼 Why it matters: Supports healthy brain and spinal cord development
🍳 Best sources: Eggs, soy, beef
📏 Recommended intake: 450 mg (pregnancy), 550 mg (breastfeeding)
7. Vitamin B12 – Energy + Nervous System Support
Especially important if you’re vegetarian or vegan, B12 supports your baby’s brain development and helps keep your energy levels stable. During breastfeeding, baby relies on your B12 stores.
🍼 Why it matters: Red blood cell and nerve health
🥩 Best sources: Meat, dairy, fortified cereals
📏 Recommended intake: 2.6–2.8 mcg
8. Iodine – For a Healthy Thyroid and Brain Growth
Iodine supports thyroid health and is critical for baby’s brain and nervous system development. It’s especially important while breastfeeding.
🍼 Why it matters: Supports hormones and brain growth
🧂 Best sources: Iodised salt, dairy, seaweed
📏 Recommended intake: 220 mcg (pregnancy), 290 mcg (breastfeeding)
Don’t Forget: Postpartum Needs Are Different
After giving birth, your body continues to need support—especially if you’re breastfeeding or recovering from surgery or blood loss. Nutrient stores get depleted fast, and many moms experience energy crashes, hair loss, and mood shifts in the months after delivery.
Read more about understanding bleeding during postpartum
That’s where a postnatal multivitamin like Maven Mama makes all the difference. Designed to restore what pregnancy takes, it supports healing, energy, and milk supply—so you can feel like you again.
Nourishment Is Self-Care
It’s easy to focus all your energy on your baby. But you can’t pour from an empty cup—and taking care of yourself is one of the most powerful ways to show up as the strong, present mom you want to be.
Maven Mama was created to make that easier: trusted, targeted supplements to help you feel your best from pregnancy to postpartum.
Because your journey matters. Your health matters. And you deserve to feel strong, supported, and empowered—every step of the way.
About Zoie Health
Zoie Health is at the forefront of women’s wellness, offering quality, affordable, and accessible supplements tailored to the unique health needs of women. With a focus on synergy, Zoie Health’s products are designed to work together, providing your body with the comprehensive support it needs to thrive. With our online Zoie Shop and Pharmacy, our unique virtual consultations, and vast communities of women, we strive to provide good quality healthcare to underserved populations.
Sources:
Mayo Clinic, American College of Obstetricians and Gynecologists (ACOG), National Institutes of Health, World Health Organization
