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Weeks 4–6 of Pregnancy: What to Eat & Why It Matters

Posted by Madison Eran on

Congratulations! You likely just found out you are pregnant—or you strongly suspect you might be. If that’s you, welcome! These early weeks are an exciting and important time, and today, we’re going to outline what foods to prioritize eating to support your health and your baby’s as he or she begin to develop!

What’s Happening Right Now?

At this stage, your baby is beginning to divide into the embryo and placenta. The neural tube—which will later form the brain and spinal cord—is starting to develop. These weeks (4–6) also mark the beginning of cell differentiation or organogenesis, the process where cells begin forming key organs like the heart, lungs, and digestive tract.

Because these developments are so critical, now is the time to start or continue a high-quality prenatal vitamin that contains folic acid, and to eat a nutrient-rich diet that supports fetal growth.

Folic Acid vs. Folate: What’s the Difference?

You may have heard both terms used interchangeably, but there are important distinctions:

Folate

  • What it is: The natural form of vitamin B9 found in foods.
  • Sources: Leafy greens, legumes, citrus fruits, eggs, cruciferous and root vegetables, tropical fruits, liver, and fortified grains.
  • Why it matters: Your body converts folate to its active form, 5-MTHF (5-methyltetrahydrofolate), which is essential for DNA synthesis, cell division, and neural tube development.

Folic Acid

  • What it is: The synthetic version of vitamin B9, found in most supplements and fortified foods like cereals and flour.
  • Why it matters: Supplementing with at least 400 mcg daily of folic acid, beginning when you’re trying to conceive through the first 12 weeks of pregnancy, is proven to reduce the risk of neural tube defects (NTDs) like spina bifida, anencephaly, and encephalocele.

Note: People with an MTHFR gene mutation may struggle to convert folic acid into 5-MTHF efficiently. Some claim 5-MTHF supplements are superior, but research is still limited. Folic acid remains the only form proven to prevent NTDs.

Focus Nutrient: Vitamin C

Vitamin C supports collagen formation, which helps build your baby’s skin, blood vessels, cartilage, and the placenta.

  • Recommended intake: 85 mg/day
  • Food sources: Citrus fruits, strawberries, broccoli, tomatoes, bell peppers

Other Nutrients to Prioritize (Weeks 4–8)

As your body adjusts to pregnancy, additional nutrients become increasingly important. Here’s what to prioritize:

Iron

  • Why: Builds red blood cells to support growing blood volume and oxygen transport.
  • Needs: 27 mg/day
  • Sources: Red meat, lentils, spinach, fortified cereals

Pair with vitamin C-rich foods to boost absorption.

Choline

  • Why: Supports neural tube and brain development, working alongside folate.
  • Needs: 450 mg/day
  • Sources: Eggs (especially yolks), liver, soybeans, mushrooms

DHA (Omega-3 Fatty Acids)

  • Why: Critical for baby’s brain and eye development.
  • Needs: 200–300 mg/day
  • Sources: Salmon, sardines, DHA-fortified eggs, algae-based supplements

Avoid high-mercury fish like swordfish and king mackerel.

Calcium

  • Why: Builds your baby’s bones, teeth, and muscles.
  • Needs: 1,000 mg/day
  • Sources: Dairy products, fortified plant-based milks, kale, broccoli, tofu

Note: If you don’t get enough, your baby will draw it from your bones.

Vitamin D

  • Why: Helps absorb calcium and supports your immune system.
  • Needs: 600 IU/day (many prenatals provide more)
  • Sources: Fortified milk, fatty fish, sunlight, supplements

Protein

  • Why: Builds tissues and supports the growth of your uterus and placenta.
  • Needs: 75–100 grams/day
  • Sources: Eggs, poultry, fish, tofu, lentils, beans, nuts

Fiber

  • Why: Supports digestion and helps prevent constipation, a common pregnancy symptom.
  • Needs: 25–30 g/day (ideally 30g+/day if able)
  • Sources: Fruits (pears, apples), vegetables (carrots, spinach), whole grains, beans, flaxseeds and more

Don’t Forget Hydration

  • Aim for 8–10 cups of water daily.
  • Helps prevent nausea, constipation, and UTIs.

Final Thoughts

The early weeks of pregnancy are foundational—your baby’s major organs, brain, and spinal cord are already forming. Prioritizing folic acid, iron, choline, DHA, calcium, vitamin C, and protein can make a big difference. A high-quality prenatal supplement and a diet rich in whole foods will help lay a healthy foundation for your baby’s development.

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