How to Manage Pregnancy Fatigue
by NaturoBest Naturopath Team on Dec 12, 2023
Pregnancy can be an exciting and joyful time, but it is also physically demanding. Fatigue is one of the most common challenges expectant mothers experience. Supporting your body with adequate nutrition through a balanced diet, alongside taking a high-quality prenatal multivitamin specific to each trimester, can help support a healthy pregnancy and energy levels.
Key points to know:
- Fatigue is very common in pregnancy - in one study, 94.2% of women experienced fatigue
- Nutrient deficiencies can contribute significantly to low energy
- Diet and blood sugar balance play an important role
- Prenatal multivitamins support maternal and foetal health
- Sleep quality and stress management are essential
Read on to better understand pregnancy fatigue and how targeted nutritional support can help.
Fatigue in Pregnancy Is Common
Research consistently shows that fatigue is one of the most persistent symptoms during pregnancy. More severe fatigue has been associated with an increased risk of preterm labour, prolonged labour, caesarean section and postnatal depression.
Pregnancy fatigue is often driven by hormonal and metabolic changes as the body adapts to support a growing baby. Illness and the increased physical demands of pregnancy can further contribute.
Women who experience nausea and vomiting during pregnancy are often more fatigued. Persistent nausea can reduce food intake and impair nutrient status, which in turn lowers energy levels. When dietary intake and prenatal supplementation are compromised, fatigue is often worsened.
Nutrient Deficiencies and Pregnancy Fatigue
Energy production in the body relies on a wide range of nutrients. Deficiencies are common in pregnancy and can significantly contribute to fatigue.
Common nutrients linked to pregnancy fatigue include:
Vitamin D deficiency has been associated with poor sleep quality and increased fatigue during pregnancy. Iron deficiency may lead to anaemia, reducing oxygen and nutrient delivery to tissues. This can present as brain fog, dizziness, weakness and persistent tiredness.
Vitamin B12 is essential for red blood cell formation and energy production pathways. Deficiency during pregnancy can contribute to fatigue and, when more severe, anaemia.
Magnesium plays a critical role in cellular energy production by supporting mitochondrial function and ATP (energy) synthesis. It also supports nervous system health, sleep quality and mood regulation. Because magnesium is involved in over 300 enzyme reactions, deficiency can significantly affect energy levels, particularly during periods of stress, when requirements increase.
Zinc supports thyroid function, red blood cell health, antioxidant activity and nervous system regulation. Low zinc levels may contribute to fatigue, low mood and disrupted sleep during pregnancy.
The Role of Diet in Pregnancy Fatigue
Diet has a direct impact on energy levels during pregnancy. Highly processed foods and those high in refined sugars tend to be low in essential nutrients and can worsen fatigue.
Inadequate intake of magnesium, zinc, iron, B vitamins and vitamin D may reduce the body’s ability to produce and sustain energy. High sugar intake can also destabilise blood glucose levels, leading to energy crashes.
Morning sickness can further complicate this by making it difficult to eat regularly, increasing the risk of low blood sugar and fatigue.
To support energy levels, it is important to consume balanced meals containing adequate protein, healthy fats and carbohydrates from wholefoods. This helps stabilise blood sugar and supports consistent energy throughout the day.
Prenatal Multivitamins and Pregnancy Fatigue
Prenatal multivitamins play an important role in supporting nutritional status during pregnancy. They are designed to complement a healthy diet and help prevent nutrient deficiencies, particularly when nausea or poor appetite limits food intake.
A well-formulated prenatal multivitamin can help:
- Reduce morning sickness when designed specifically for trimester one
- Maintain maternal nutrient stores
- Support foetal growth and brain development
- Support placental development and overall pregnancy health
Additional supplements containing calcium and magnesium may also support nervous system health, relaxation and sleep quality, all of which influence energy levels.
Sleep and Stress in Pregnancy Fatigue
Poor sleep quality is extremely common during pregnancy. Factors such as anxiety, stress, reflux, nausea, restless legs syndrome and sleep apnoea can all disrupt sleep. Physical changes, including difficulty sleeping on your back and general discomfort, often worsen sleep quality as pregnancy progresses.
Poor sleep increases the risk of exhaustion and postnatal depression, particularly in the third trimester. As sleep quality declines, daytime fatigue often intensifies.
Seeking guidance from a healthcare provider is important if sleep issues are persistent. Supportive strategies such as meditation, massage and optimising sleep environment and bedding may help improve sleep quality.
Final Thoughts
Fatigue during pregnancy is very common and usually has multiple contributing factors. Nutrient deficiencies, particularly iron and vitamin B12, play a key role, while diet quality and blood sugar balance are equally important.
Prenatal multivitamins help support recommended nutrient intake during pregnancy, especially when appetite or food intake is compromised. Managing sleep quality and stress alongside nutritional support is essential for effectively managing pregnancy fatigue and supporting overall maternal wellbeing.
