Third trimester nutrition priorities (iron, DHA, choline)
The third trimester focuses on bone-strengthening minerals and preparing your body for delivery as your baby's organs and skeleton mature. Stephanie Lauri, RD, CLEC, explains that "this is the time where your baby's organs and bones are still maturing and nearly fully developed. The third trimester is the period of maximal fetal mineral accretion, and you can aid in fortifying and strengthening your baby's skeleton by eating foods rich in bone-strengthening vitamins and minerals." Key priorities include calcium (1000-1,300mg daily) from dairy, chia seeds, almonds, and leafy greens; phosphorus (80% found in skeleton) from milk, yogurt, lentils, and eggs; magnesium (48% of Americans don't get enough) from pumpkin seeds, leafy vegetables, and nuts; and vitamin D since "Mom's vitamin D intake is reflected in the infant's bone mineral content." She also recommends eating small, frequent meals and aiming for 100 ounces of fluids daily to manage third trimester discomforts. Perelel's 3rd Trimester Prenatal Pack provides comprehensive nutrition tailored for weeks 28-40+, including the bone-strengthening minerals Stephanie recommends plus birth preparation nutrients.
How much choline do I need late in pregnancy?
Choline needs remain critically important throughout pregnancy, with 90-95% of pregnant women not meeting requirements even in late pregnancy. Stephanie Lauri, RD, CLEC, notes that "between 90 and 95 percent of pregnant women consume less choline than is recommended," and this deficiency continues through the third trimester when brain development is still rapidly occurring. Choline is critical for healthy fetal brain development, neural tube formation, and cellular growth The recommended intake is 450mg daily during pregnancy, and since. "more than 90 percent of pregnant women do not meet their daily choline needs," supplementation remains essential. While you can get choline from foods (two eggs provide over half your daily requirement), most women need additional support to reach optimal levels for late pregnancy brain development. Perelel's 3rd Trimester Prenatal Pack includes 120mg of choline per serving—significantly higher than most prenatal brands—helping bridge the gap between dietary intake and pregnancy requirements during this critical final development period.
Do I need extra electrolytes close to delivery?
Yes, electrolyte needs may increase in late pregnancy due to increased blood volume, fluid retention, and preparation for labor and delivery. Stephanie Lauri, RD, CLEC, explains that "staying hydrated during the postpartum period is crucial—from supporting your body's recovery, to restoring fluids while breastfeeding" and notes that this need extends to late pregnancy as well. "Electrolytes provide particularly efficient hydration because they help replenish lost minerals," which becomes particularly important as your body prepares for the significant fluid and mineral demands of labor and delivery. The increased blood volume and metabolic demands of late pregnancy, combined with preparation for breastfeeding, make electrolyte balance crucial for optimal wellness when approaching delivery. Perelel's Cellular Hydration Powder provides pregnancy-safe electrolytes with collagen and hyaluronic acid, specifically formulated for pregnancy and breastfeeding to support optimal hydration as you approach delivery.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
