Energy Supplements & Pregnancy

1. Energy Supplements & Pregnancy: What’s Safe and What’s Not? If you’re pregnant, you know how intense the exhaustion can be! One minute you’re feeling okay, the next you’re struggling to keep your eyes open—whether you’re at work, running after other kids, or just trying to get through the day. Pregnancy fatigue is no joke, and sometimes, even a full night’s sleep doesn’t cut it. That’s when energy supplements start to sound tempting. But are they actually safe during pregnancy? Which ones really help, and which should you avoid? And with so many options on the market, how do you know what are the best energy supplements for pregnant women and which are actually approved for Aussie mums? I had all these questions too, so I did the research! This guide breaks down everything you need to know—the good, the bad, and what actually works—so you can make the best choice for you and your baby. Why Am I So Tired During Pregnancy? (And How to Cope!) Let’s be honest—pregnancy is incredible, but it can also leave you feeling like you’ve been hit by a truck. I remember my first trimester feeling like a never-ending fog, and even as the months went on, the

2. exhaustion didn’t magically disappear. If you’re wondering why you’re so drained and how to deal with it, here’s what I learned: Your Body Is Basically a Superhero (But Even Superheroes Get Tired) Your body is doing so much right now. You’re growing a tiny human, pumping more blood, and dealing with hormone levels that are all over the place. Plus, your baby is soaking up all your nutrients (adorable, but yeah, it’s exhausting). The Big Reasons You’re So Tired 1. Hormones (Looking at You, Progesterone) – This hormone skyrockets during pregnancy, and while it’s essential for keeping things running smoothly, it also makes you feel like you could nap 24/7. 2. Iron Deficiency—Super common during pregnancy and a major energy thief. If you’re feeling extra wiped, this could be why. 3. Low B12 Levels—B12 is crucial for energy, and if your levels dip, you’ll feel it big time. 4. Pregnancy Insomnia—Between the heartburn, restless legs, and constant bathroom trips, quality sleep can feel like a distant dream. What Actually Helped Me Stay (Somewhat) Energised Here’s what worked for me when I was struggling to keep my eyes open:

3. ● Eating Small, Frequent Meals—This was a total game-changer for me. Keeping my blood sugar steady helped avoid those energy crashes. ● Staying Hydrated—Dehydration makes fatigue worse, so I always kept a water bottle nearby. Bonus: it helps with swelling too! ● Boosting Iron and B12—I focused on iron-rich foods like spinach, lentils, and lean meats, and my doctor recommended a B12 supplement when my levels were low. ● Gentle Movement— I know it sounds counterintuitive when you’re exhausted, but a short walk or some light stretching actually gave me a little energy boost. The Truth About Over-the-Counter Energy Supplements During Pregnancy Okay, so I was curious about those energy supplements you see everywhere—the ones that promise a quick pick-me-up when you’re feeling drained. As a mum-to-be, I wanted to know if they were safe during pregnancy, and after digging into it, here’s the real deal: most of them are NOT pregnancy-friendly. I know it’s tempting to reach for something when you’re exhausted (pregnancy fatigue is no joke!), but it’s worth being cautious. Here’s what I learned about what’s actually in these supplements and how to make smarter choices. What’s Really in These Supplements? 1. Caffeine: A lot of these energy boosters are packed with caffeine. While a little caffeine is generally okay during pregnancy (think: a cup of coffee), too much can affect your baby’s development. Some supplements don’t even list the exact caffeine amount, which is sketchy. 2. Guarana & Other Stimulants: I didn’t realise this at first, but guarana is basically a sneaky form of caffeine. It’s often added to energy supplements, so even if the label says “natural,” it’s still a stimulant with the same risks as caffeine. 3. High-Dose Vitamins: This one surprised me—some supplements have mega doses of vitamins like B6, B12, or even vitamin A. Turns out, more isn’t always better. Too much of certain vitamins can actually be harmful during pregnancy. How to Spot Red Flags on Labels Here’s what I started looking for after my research: ● Hidden caffeine: Check the fine print for caffeine, guarana, or other stimulants. Some supplements have way more than you’d expect. ● Artificial sweeteners: Some energy products use sweeteners like aspartame or sucralose, which aren’t ideal during pregnancy.

4. ● Overloaded vitamins: If the label shows vitamin doses way above the daily recommended amount, it’s probably best to skip it. Ingredients Pregnant Women Should Avoid at All Costs (What I Learned) Okay, so I’ve been doing a tonne of research on what’s safe and what’s not during pregnancy, especially when it comes to energy boosters and supplements. Turns out, there’s a whole list of ingredients that are a hard no while you’re pregnant. Here’s what I found out—plus some safer alternatives that actually work! The Big No-No List 1. Too Much Caffeine: I know, I know—giving up your morning coffee sounds brutal. But here’s the deal: experts say to keep caffeine under 200 mg per day (that’s about one 12-ounce cup of coffee). More than that can increase the risk of complications, so it’s worth cutting back or switching to decaf. 2. Artificial Sweeteners: Some sweeteners are okay in moderation (like stevia), but others are a big red flag. Aspartame and saccharin, for example, are best avoided during pregnancy. They’re often hiding in diet sodas, sugar-free snacks, and even some supplements. 3. Certain Herbs: This one caught me off guard—herbs like ginseng and ephedra are often marketed as “natural energy boosters,” but they can be risky during pregnancy. Ginseng, for

5. instance, might affect hormone levels, and ephedra is just plain dangerous. I’ve learned to steer clear of anything with herbal blends unless my doctor gives the green light. What About Safe Energy Boosters? Good news—not every supplement is off-limits when you're pregnant! In fact, some can actually help fight that constant exhaustion. Here are a few worth looking into: Iron Low iron is a major reason many mums-to-be feel wiped out. If your doctor finds you're running low, an iron supplement could make a huge difference. Just pair it with vitamin C (like a splash of orange juice) to help your body absorb it better. Vitamin B12 B12 plays a big role in turning food into energy, so if you’re constantly feeling drained, it might be worth getting your levels checked. A deficiency can leave you even more exhausted, so have a chat with your doctor if you suspect you need a boost. Magnesium This one’s a double win—it helps with energy and soothes those pesky pregnancy cramps and muscle aches. Just don’t go overboard—too much magnesium can lead to tummy troubles (trust me, you don’t want to find out the hard way!). Always check with your doctor before adding any new supplements to your routine to make sure they’re safe for you and your baby. Natural Food Sources vs. Supplements: What Worked for Me When it came to getting my nutrients during pregnancy, I tried to focus on whole foods first—think spinach, lentils, eggs, and fish. But let’s be real, sometimes eating all the right things still didn’t feel like enough. That’s when I started looking into supplements, but only ones that were pregnancy-safe and TGA-approved (because safety is non-negotiable when you’re growing a tiny human). Australian-Approved Supplements for Pregnancy That Actually Work After a lot of research and chatting with other mums, these are the best supplements during pregnancy, and these are TGA-approved supplements that made a real difference for me bought from the One Fine Baby online shop: ● The Natal Naturopath MitoMag: Great for energy and muscle support. ● The Iron Support by Kin Fertility: A lifesaver if you’re dealing with low iron levels.

6. ● Nutra Organics Super Greens + Reds: Packed with nutrients and easy to mix into smoothies. These came highly recommended by other Aussie mums, and honestly, they were game-changers for me. You can also find them at the baby expo. What Makes a Good Prenatal Supplement? If you’re wondering what to look for in a prenatal supplement, here’s the lowdown: ● Folate: Essential for the baby’s neural development. ● Iron: Keeps your energy levels up (and helps prevent anaemia). ● Calcium & Omega-3s: Support both your health and your baby’s growth. Multivitamins vs. Standalone Nutrients—Which Is Better? It really depends on your needs! I found a good prenatal multivitamin worked well for me, but if you have specific deficiencies (like low iron or B12), a targeted supplement might be the way to go. Always check with your doctor or midwife to figure out what’s best for you. Natural Ways to Fight Pregnancy Fatigue (That Actually Work!) If you’re not keen on supplements, these natural tips helped me feel more like myself:

7. ● Eat pregnancy superfoods: Oats, bananas, nuts, and yoghurt were my go-tos for sustained energy. ● Move your body: Even a 10-minute walk helped shake off the sluggishness. ● Stay hydrated: Dehydration made me feel so much more tired, so I kept my water bottle handy. ● Prioritise sleep: Easier said than done, I know, but rest is crucial! Should You Take Energy Supplements While Pregnant? Here’s What the Experts Say Pregnancy fatigue is real, and I totally understand why so many mums start looking for energy boosters. I went down the research rabbit hole to see what the experts say, and here’s what I found. Most Australian doctors and midwives advise against over-the-counter energy supplements like caffeine pills, herbal boosters, or unregulated “energy blends.” The reason? Many of these products haven’t been properly studied for pregnancy safety, and some could even be risky for your baby. Instead of quick fixes, experts recommend focusing on the essentials—eating a nutrient-rich diet, drinking plenty of water, and actually getting enough rest (which, let’s be honest, isn’t always easy). If fatigue is hitting hard, your doctor might suggest pregnancy-safe options like iron, B12, or prenatal vitamins to help with any deficiencies.

8. When to Check in With Your Doctor About Pregnancy Fatigue Feeling tired during pregnancy is completely normal, but if you’re beyond exhausted—struggling to get through the day or feeling like you can’t function—it’s worth taking seriously. Sometimes, extreme fatigue is a sign of an underlying issue, like iron deficiency anaemia or a B12 deficiency, both of which are common in pregnancy and can leave you feeling completely drained. If your energy levels feel way off, don’t hesitate to bring it up with your doctor or midwife. A quick blood test can check your iron and vitamin levels, and if needed, they can recommend safe ways to get your energy back on track. At the end of the day, your health matters just as much as your baby’s. If something doesn’t feel right, trust your gut and reach out for support—you don’t have to push through exhaustion alone. The Best (and Safest) Ways to Boost Energy During Pregnancy Pregnancy fatigue is real, but the good news? You don’t need risky energy supplements to feel more like yourself. Focusing on nutrient-rich foods, staying hydrated, and choosing vitamins for energy while pregnant (like iron and B12) can make a world of difference.

9. Instead of relying on quick-fix energy boosters, listen to your body—prioritise rest when you need it, move when you can, and fuel yourself with the right nutrients. And if your exhaustion feels overwhelming, don’t hesitate to check in with your doctor to rule out deficiencies. At the end of the day, growing a tiny human is hard work, and you’re doing an incredible job, mama. Be kind to yourself, take it one day at a time, and know that this phase won’t last forever. FAQs Can I take caffeine for energy during pregnancy? Yes, but moderation is key! Stick to under 200 mg of caffeine per day—that’s roughly one small coffee or two cups of tea. Too much caffeine can affect your baby, so it’s best to keep it minimal. Are there any safe energy supplements for pregnant women? Absolutely! Look for TGA-approved supplements that include iron, B12, and magnesium. These are often recommended by healthcare professionals and can help support your energy levels without any risky ingredients. What should I do if I’m still feeling exhausted? If you’re constantly wiped out, it’s worth chatting with your doctor. You might have an iron or B12 deficiency, which is super common during pregnancy. A simple blood test can confirm, and they can recommend the right supplement if needed. Can I get enough energy from food alone? Sometimes, yes! A balanced diet with plenty of whole foods can work wonders. But let’s be honest—pregnancy can be draining, and even the healthiest eaters might need a little extra help. That’s where pregnancy-safe supplements can step in to fill the gaps. What’s the best way to fight pregnancy fatigue naturally? Here’s what worked for me: ● Sleep: Prioritise rest whenever you can (naps are your friend!). ● Hydrate: Dehydration can make fatigue worse, so keep that water bottle close. ● Eat well: Focus on nutrient-dense foods like oats, nuts, eggs, and leafy greens. ● Move a little: Even a short walk or gentle stretch can boost your energy and mood.