Fatigue during your pregnancy: how to increase your energy

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Find out everything you need to know about pregnancy fatigue in this article written by our orthomolecular therapist; Mariella Wehman.

One of the most well-known pregnancy symptoms is indeed extreme fatigue. This extreme tired feeling could definitely be one that you have never felt before as a lot of women do recognise this symptom if they have been pregnant before. If your suspicions are confirmed by a pregnancy test – congrats!

How can you support yourself and improve your energy?

Why am I so tired?

Most women experience tremendous fatigue in their first trimester which is completely normal. During the first three months of pregnancy, all the fetus’ organs are being formed and the construction of the organs and the extra production of red blood cells require a lot of energy. On top of that, you are also experiencing fatigue due to hormonal changes. The hormone progesterone ensures that your pregnancy is maintained and has a calming effect on the body of a pregnant woman which also causes fatigue. You can, however, support your hormones before, during and after your pregnancy in many different ways. Such as eating healthy and unprocessed foods, getting a lot of rest and exercise, but also by taking natural adaptogens maca, dandelion and milk thistle. All which are incorporated into our BALANCE supplement.

Peace

In addition to adjusting your daily activities and resting more than usual, pregnancy also requires an increased intake of nutrients. The next nine months of your pregnancy focuses on the growth of your baby as well as the maintenance of your personal vitality, both tasks which your body takes on. Allow yourself to really listen to your body’s needs and make sure you plan moments to rest. Naps are also very beneficial as they can contribute to the growth of your unborn child and enable you to recharge.

New life requires extra nutrients

You cannot prevent fatigue during pregnancy from happening but the right nutrients can help. Your body’s needs for nutrients, such as B vitamins, C, D, iron, zinc, magnesium, iodine, calcium and essential fatty acids, increases. It is advisable to eat three to four balanced meals a day with sufficient proteins (organic eggs, meat, fish, nuts), essential omega 3 fatty acids (extra virgin olive oil, avocado, nuts, wild fish or herring) and good carbohydrates and fibers (vegetables, fruits, whole grain products) for energy.

These nutrients support a good hormone balance and they also stabilize your blood sugar. A fluctuating blood sugar is caused by eating too often and too many fast carbohydrates (processed, sugary food). This causes fatigue and a dip after your meal. An unstable blood sugar also causes stress in your body. Avoid stress as much as possible during your pregnancy, it has a negative effect on your intestinal flora and immunity, among other things.

A pregnancy multicomplex gives energy and limits complications during pregnancy!

The advice is therefore to significantly increase your intake of B vitamins, such as B6, active folic acid (folate) and B12. Through a pregnancy multivitamin complex you get the right amount of bioactive vitamins and minerals to support you and your unborn child. A good multi contributes to energy and vitality, it is less known that it also contributes to limiting complications during pregnancy such as fatigue (B vitamins, iron, iodine), reducing nausea (B6), limiting (repeated) miscarriages (B6, B11, B12 and C) and reduced immunity of the pregnant woman (C, D3, selenium, zinc). SUPS has developed the supplement MOM TO BE that provides pregnant women with these daily needs in this important phase of their lives.

A probiotic cure is very wise

Take good care of your intestinal flora and your digestion. Under the influence of increased progesterone and estrogen, the gastrointestinal system changes. Get plenty of fiber from fresh fruits and vegetables, and ensure proper hydration by drinking 2 liters of water daily.

A targeted probiotic treatment such as ALIVE from SUPS is a sensible idea and is completely safe during your pregnancy. This “broad spectrum” of good bacteria ensures a healthy intestinal flora and a good absorption of nutrients from your diet

Tips against fatigue

Orthomolecular nutritional advice during your pregnancy: energy assured!

Increase your iron intake: green (leaf) vegetables, such as spinach and broccoli or raw beets. The consumption of iron supply is high for sufficient production of red blood cells for the blood of the fetus and mother.
Make sure you have the right carbohydrates: these are vegetables (!), and to a lesser extent grains (although you certainly don’t have to avoid them). Preferably think of gluten-free grains, such as oatmeal, buckwheat, a basic muesli, sourdough bread and brown rice.
Ensure an increased intake of green leafy vegetables so that you increase your intake of folate (= active folic acid), iron, calcium and fiber. Preferably 500 grams of vegetables and 2 to 3 pieces of fruit per day. If you make a green smoothie or juice in the morning, you already have more than half of it.
An example of smoothie ingredients could be with spinach, beets, avocado, banana, linseed, steamed broccoli, blueberries. Rich in fats, iron, folate, carbohydrates, vitamin C and antioxidants and fiber! Try to vary when buying your fruits and vegetables. Change up your routine and pick different ones, this way you enrich the intake of different nutrients. Green vegetables such as bok choy and leaf lettuce for example, lend themselves very well to a vegetable smoothie.
Take a daily SUPS REVIVE capsule with your meal. This way you already have 2.5 servings of fruit and vegetables rich in antioxidants that protect the cells of you and your fetus. This is especially advisable if you are concerned that you will not be able to get enough nutrition due to pregnancy sickness.
Eat proteins: true building materials for the mom and the baby. In the last months of pregnancy you need even more. Oily fish, such as wild salmon or herring (safe during your pregnancy), eat an egg or vegetable omelet very regularly, organic full-fat yogurt with bacterial culture, and unroasted nuts.
Add healthy fatty acids to your diet: for the development of the brain connections of the fetus and maintenance of the mother’s cognitive functions (counteracts so-called pregnancy dementia). It is advisable that you supplement omega 3 fatty acids daily with a supplement containing at least 500-750 mg DHA per day.
Zinc is also needed for the baby’s development and the immune system function of the mom. And also contributes to beautiful skin because it counteracts inflammation in the skin.

Persistent fatigue solutions: MOM TO BE, BALANCE, REVIVE and ALIVE

It really isn’t that strange that you are tired during your pregnancy! As you have read, many new physical processes are taking place: the development from embryo to baby is great! Good self-care for the mother-to-be is an advantage: sufficient rest, gentle exercise, fresh food for sufficient vitamins and minerals and high-quality supplements make a wonderful contribution to the physical and mental health of the mother-to-be and her unborn child. SUPS has developed premium supplements to empower you before, during and after your pregnancy. A valuable solution for energy and vitality.

Read here about the benefits and ingredients of this total solution MOM TO BE, BALANCE, REVIVE and ALIVE: PREGG + GUT HEALTH.

If the fatigue persists or becomes too severe and therefore hinders your functioning, it may be wise to contact an obstetrician or doctor to have your blood values checked.

By means of:

Mariella Wehman – SUPS Health Expert and Orthomolecular Therapist

In her Atelier Vitaal practice, she supports women during pregnancy and advises them on how to experience more energy during this phase. As a mother of four children, she felt very vital during her third pregnancy, with her twins, thanks to the use of her orthomolecular knowledge about nutrition and supplements during pregnancy.

www.ateliervitaal.nl