Pregnancy nutrients by week and trimester
US pregnancy reference amounts for folate, iron, calcium, vitamin D, choline, iodine and DHA, by week and trimester, each linked to NIH, ACOG, CDC or NHS.
Niva Pregnancy Wellness · Reads
Evidence-based pregnancy guidance, written for you.
Trusted reads for every week, with clear sources and care-team questions when they matter.
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Folic Acid and Folate in Pregnancy
Why folic acid matters early, how it relates to folate-rich foods, and why timing matters.
Heartburn During Pregnancy
Gentle food and timing habits that may help, plus when to ask your provider about medicine options.
Browse by topic
Baby position and pregnancy dates
Explore source-backed guides on breech position, IVF dates and counting pregnancy weeks.
Breech baby: position, birth options and the evidence
See breech positions and learn about ECV, birth choices, the evidence on exercises and hip checks after birth, with practical questions for your care team.
IVF due date after embryo transfer
How to estimate dates after an embryo transfer and understand what your fertility team's due date means.
How to count pregnancy weeks and days
Understand pregnancy weeks, days and trimesters, and what to do when your dates are uncertain.
Pregnancy care, symptoms and food
Practical guides for finding a care team, preparing for visits, understanding symptoms and making informed food choices.
Using Niva for free
See the weekly allowances and how the optional trial works before you choose.
Nivi is your guide here.
Gentle support, source-backed information, and no medical advice.
Free tools and week pages
Work out your dates, then open your week's nutrient focus and Reads. The tools run in your browser, and nothing you enter leaves the page.
How Niva keeps Reads careful
Public Reads are education only. These pages explain how Niva chooses sources, separates medical safety from app support, and updates public guidance.
Published Reads
Source-backed pregnancy education published from the Niva Reads catalog.
Week 1 Body Comfort: LMP baseline
A calm guide to body comfort, movement, rest, and emotional pacing during lmp baseline.
Week 1 Care Questions: LMP baseline
LMP baseline can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 1 Food Focus: Folic acid consistency
A week 1 nutrition read focused on folic acid consistency, with practical food-safety and supplement context.
Week 1 Prep Notes: Dating clarity
A practical planning read for week 1, focused on what needs attention now and what can safely wait.
Week 2 Body Comfort: Ovulation window
A calm guide to body comfort, movement, rest, and emotional pacing during ovulation window.
Week 2 Care Questions: Ovulation window
Ovulation window can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 2 Food Focus: Steady folate
A week 2 nutrition read focused on steady folate, with practical food-safety and supplement context.
Week 2 Prep Notes: Timing context
A practical planning read for week 2, focused on what needs attention now and what can safely wait.
Week 3 Body Comfort: Fertilization and travel
A calm guide to body comfort, movement, rest, and emotional pacing during fertilization and travel.
Week 3 Food Focus: Steady meals and hydration
A week 3 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 4 Body Comfort: Implantation and missed period
A calm guide to body comfort, movement, rest, and emotional pacing during implantation and missed period.
Week 3 Care Questions: Fertilization and travel
Fertilization and travel can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 3 Prep Notes: Waiting-week uncertainty
A practical planning read for week 3, focused on what needs attention now and what can safely wait.
Week 4 Food Focus: Steady meals and hydration
A week 4 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 5 Body Comfort: Neural tube and early organs
A calm guide to body comfort, movement, rest, and emotional pacing during neural tube and early organs.
Week 4 Care Questions: Implantation and missed period
Implantation and missed period can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 4 Prep Notes: Confirmation
A practical planning read for week 4, focused on what needs attention now and what can safely wait.
Week 5 Food Focus: Nausea support
A week 5 nutrition read focused on nausea support, with practical food-safety and supplement context.
Week 6 Body Comfort: Heartbeat and limb buds
A calm guide to body comfort, movement, rest, and emotional pacing during heartbeat and limb buds.
Week 5 Care Questions: Neural tube and early organs
Neural tube and early organs can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 5 Prep Notes: Nausea support
A practical planning read for week 5, focused on what needs attention now and what can safely wait.
Week 6 Food Focus: Nausea
A week 6 nutrition read focused on nausea, with practical food-safety and supplement context.
Week 7 Body Comfort: Brain and face growth
A calm guide to body comfort, movement, rest, and emotional pacing during brain and face growth.
Week 6 Care Questions: Heartbeat and limb buds
Heartbeat and limb buds can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 6 Prep Notes: Nausea
A practical planning read for week 6, focused on what needs attention now and what can safely wait.
Week 7 Food Focus: Nausea plans
A week 7 nutrition read focused on nausea plans, with practical food-safety and supplement context.
Week 8 Body Comfort: Early labs and dating
A calm guide to body comfort, movement, rest, and emotional pacing during early labs and dating.
Week 7 Care Questions: Brain and face growth
Brain and face growth can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 7 Prep Notes: Nausea plans
A practical planning read for week 7, focused on what needs attention now and what can safely wait.
Week 8 Food Focus: Steady meals and hydration
A week 8 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 9 Body Comfort: Tiny movement starts
A calm guide to body comfort, movement, rest, and emotional pacing during tiny movement starts.
Week 10 Body Comfort: Fetal period begins
A calm guide to body comfort, movement, rest, and emotional pacing during fetal period begins.
Week 8 Care Questions: Early labs and dating
Early labs and dating can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 8 Prep Notes: Visit questions
A practical planning read for week 8, focused on what needs attention now and what can safely wait.
Week 9 Food Focus: Nausea
A week 9 nutrition read focused on nausea, with practical food-safety and supplement context.
Week 10 Food Focus: Nausea care
A week 10 nutrition read focused on nausea care, with practical food-safety and supplement context.
Week 11 Body Comfort: Rapid growth
A calm guide to body comfort, movement, rest, and emotional pacing during rapid growth.
Week 9 Care Questions: Tiny movement starts
Tiny movement starts can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 9 Prep Notes: Fatigue
A practical planning read for week 9, focused on what needs attention now and what can safely wait.
Week 10 Care Questions: Fetal period begins
Fetal period begins can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 10 Prep Notes: Screening choices
A practical planning read for week 10, focused on what needs attention now and what can safely wait.
Week 11 Food Focus: Hydration
A week 11 nutrition read focused on hydration, with practical food-safety and supplement context.
Week 12 Body Comfort: End of first trimester
A calm guide to body comfort, movement, rest, and emotional pacing during end of first trimester.
Week 11 Care Questions: Rapid growth
Rapid growth can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 11 Prep Notes: Screening timing
A practical planning read for week 11, focused on what needs attention now and what can safely wait.
Week 12 Food Focus: Nausea taper for some
A week 12 nutrition read focused on nausea taper for some, with practical food-safety and supplement context.
Week 13 Body Comfort: Placenta support
A calm guide to body comfort, movement, rest, and emotional pacing during placenta support.
Week 12 Care Questions: End of first trimester
End of first trimester can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 12 Prep Notes: Energy transition
A practical planning read for week 12, focused on what needs attention now and what can safely wait.
Week 13 Food Focus: Nutrition rhythm
A week 13 nutrition read focused on nutrition rhythm, with practical food-safety and supplement context.
Week 13 Care Questions: Placenta support
Placenta support can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 13 Prep Notes: Routine reset
A practical planning read for week 13, focused on what needs attention now and what can safely wait.
Week 14 Body Comfort: Second trimester starts
A calm guide to body comfort, movement, rest, and emotional pacing during second trimester starts.
Week 14 Care Questions: Second trimester starts
Second trimester starts can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 14 Food Focus: Nutrition rhythm
A week 14 nutrition read focused on nutrition rhythm, with practical food-safety and supplement context.
Week 14 Prep Notes: Movement
A practical planning read for week 14, focused on what needs attention now and what can safely wait.
Week 15 Body Comfort: Bones and growth
A calm guide to body comfort, movement, rest, and emotional pacing during bones and growth.
Week 15 Care Questions: Bones and growth
Bones and growth can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 15 Food Focus: Calcium
A week 15 nutrition read focused on calcium, with practical food-safety and supplement context.
Week 15 Prep Notes: Calcium
A practical planning read for week 15, focused on what needs attention now and what can safely wait.
Week 16 Body Comfort: Growing coordination
A calm guide to body comfort, movement, rest, and emotional pacing during growing coordination.
Week 16 Food Focus: Nutrition rhythm
A week 16 nutrition read focused on nutrition rhythm, with practical food-safety and supplement context.
Week 17 Body Comfort: Body comfort shifts
A calm guide to body comfort, movement, rest, and emotional pacing during body comfort shifts.
Week 16 Care Questions: Growing coordination
Growing coordination can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 16 Prep Notes: Comfort
A practical planning read for week 16, focused on what needs attention now and what can safely wait.
Week 17 Food Focus: Hydration
A week 17 nutrition read focused on hydration, with practical food-safety and supplement context.
Week 18 Body Comfort: Anatomy scan window opens
A calm guide to body comfort, movement, rest, and emotional pacing during anatomy scan window opens.
Week 17 Care Questions: Body comfort shifts
Body comfort shifts can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 17 Prep Notes: Movement
A practical planning read for week 17, focused on what needs attention now and what can safely wait.
Week 18 Food Focus: Food rhythm
A week 18 nutrition read focused on food rhythm, with practical food-safety and supplement context.
Week 19 Body Comfort: Movement may be felt
A calm guide to body comfort, movement, rest, and emotional pacing during movement may be felt.
Week 18 Care Questions: Anatomy scan window opens
Anatomy scan window opens can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 18 Prep Notes: Scan questions
A practical planning read for week 18, focused on what needs attention now and what can safely wait.
Week 19 Food Focus: Nutrition rhythm
A week 19 nutrition read focused on nutrition rhythm, with practical food-safety and supplement context.
Week 20 Body Comfort: Halfway point
A calm guide to body comfort, movement, rest, and emotional pacing during halfway point.
Week 19 Care Questions: Movement may be felt
Movement may be felt can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 19 Prep Notes: Movement context
A practical planning read for week 19, focused on what needs attention now and what can safely wait.
Week 20 Food Focus: Steady meals and hydration
A week 20 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 21 Body Comfort: Steady growth
A calm guide to body comfort, movement, rest, and emotional pacing during steady growth.
Week 20 Care Questions: Halfway point
Halfway point can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 20 Prep Notes: Anatomy scan
A practical planning read for week 20, focused on what needs attention now and what can safely wait.
Week 21 Food Focus: Protein
A week 21 nutrition read focused on protein, with practical food-safety and supplement context.
Week 22 Body Comfort: Senses develop
A calm guide to body comfort, movement, rest, and emotional pacing during senses develop.
Week 21 Care Questions: Steady growth
Steady growth can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 21 Prep Notes: Protein
A practical planning read for week 21, focused on what needs attention now and what can safely wait.
Week 22 Food Focus: Nutrition consistency
A week 22 nutrition read focused on nutrition consistency, with practical food-safety and supplement context.
Week 23 Body Comfort: Viability conversations may appear
A calm guide to body comfort, movement, rest, and emotional pacing during viability conversations may appear.
Week 22 Care Questions: Senses develop
Senses develop can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 22 Prep Notes: Nutrition consistency
A practical planning read for week 22, focused on what needs attention now and what can safely wait.
Week 23 Food Focus: Nutrition rhythm
A week 23 nutrition read focused on nutrition rhythm, with practical food-safety and supplement context.
Week 24 Body Comfort: Glucose screening window
A calm guide to body comfort, movement, rest, and emotional pacing during glucose screening window.
Week 23 Care Questions: Viability conversations may appear
Viability conversations may appear can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 23 Prep Notes: Calm clinical literacy
A practical planning read for week 23, focused on what needs attention now and what can safely wait.
Week 24 Food Focus: Steady meals
A week 24 nutrition read focused on steady meals, with practical food-safety and supplement context.
Week 25 Body Comfort: Growth and glucose follow-up
A calm guide to body comfort, movement, rest, and emotional pacing during growth and glucose follow-up.
Week 24 Care Questions: Glucose screening window
Glucose screening window can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 24 Prep Notes: Screening prep
A practical planning read for week 24, focused on what needs attention now and what can safely wait.
Week 25 Food Focus: Balanced meals
A week 25 nutrition read focused on balanced meals, with practical food-safety and supplement context.
Week 26 Body Comfort: Third trimester approaching
A calm guide to body comfort, movement, rest, and emotional pacing during third trimester approaching.
Week 25 Care Questions: Growth and glucose follow-up
Growth and glucose follow-up can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 25 Prep Notes: Balanced meals
A practical planning read for week 25, focused on what needs attention now and what can safely wait.
Week 26 Food Focus: Glucose follow-up
A week 26 nutrition read focused on glucose follow-up, with practical food-safety and supplement context.
Week 27 Body Comfort: Second trimester close
A calm guide to body comfort, movement, rest, and emotional pacing during second trimester close.
Week 26 Care Questions: Third trimester approaching
Third trimester approaching can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 26 Prep Notes: Glucose follow-up
A practical planning read for week 26, focused on what needs attention now and what can safely wait.
Week 27 Food Focus: Steady meals and hydration
A week 27 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 27 Care Questions: Second trimester close
Second trimester close can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 27 Prep Notes: Kick-count preview
A practical planning read for week 27, focused on what needs attention now and what can safely wait.
Week 28 Body Comfort: Third trimester begins
A calm guide to body comfort, movement, rest, and emotional pacing during third trimester begins.
Week 28 Care Questions: Third trimester begins
Third trimester begins can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 28 Food Focus: Glucose follow-up
A week 28 nutrition read focused on glucose follow-up, with practical food-safety and supplement context.
Week 28 Prep Notes: Rh follow-up if indicated
A practical planning read for week 28, focused on what needs attention now and what can safely wait.
Week 29 Body Comfort: Growth and movement pattern
A calm guide to body comfort, movement, rest, and emotional pacing during growth and movement pattern.
Week 29 Care Questions: Growth and movement pattern
Growth and movement pattern can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 29 Food Focus: Hydration
A week 29 nutrition read focused on hydration, with practical food-safety and supplement context.
Week 29 Prep Notes: Kick-count routine
A practical planning read for week 29, focused on what needs attention now and what can safely wait.
Week 30 Body Comfort: More crowded days
A calm guide to body comfort, movement, rest, and emotional pacing during more crowded days.
Week 30 Food Focus: Meal steadiness
A week 30 nutrition read focused on meal steadiness, with practical food-safety and supplement context.
Week 31 Body Comfort: Readiness ramps up
A calm guide to body comfort, movement, rest, and emotional pacing during readiness ramps up.
Week 30 Care Questions: More crowded days
More crowded days can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 30 Prep Notes: Movement
A practical planning read for week 30, focused on what needs attention now and what can safely wait.
Week 31 Food Focus: Steady meals and hydration
A week 31 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 32 Body Comfort: Fat and position
A calm guide to body comfort, movement, rest, and emotional pacing during fat and position.
Week 31 Care Questions: Readiness ramps up
Readiness ramps up can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 31 Prep Notes: Pediatrician planning
A practical planning read for week 31, focused on what needs attention now and what can safely wait.
Week 32 Food Focus: Steady meals and hydration
A week 32 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 33 Body Comfort: Position and pressure
A calm guide to body comfort, movement, rest, and emotional pacing during position and pressure.
Week 32 Care Questions: Fat and position
Fat and position can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 32 Prep Notes: RSV seasonal window
A practical planning read for week 32, focused on what needs attention now and what can safely wait.
Week 33 Food Focus: Steady meals and hydration
A week 33 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 34 Body Comfort: Final systems check
A calm guide to body comfort, movement, rest, and emotional pacing during final systems check.
Week 33 Care Questions: Position and pressure
Position and pressure can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 33 Prep Notes: Movement
A practical planning read for week 33, focused on what needs attention now and what can safely wait.
Week 34 Food Focus: Steady meals and hydration
A week 34 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 35 Body Comfort: GBS screen approaching
A calm guide to body comfort, movement, rest, and emotional pacing during gbs screen approaching.
Week 34 Care Questions: Final systems check
Final systems check can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 34 Prep Notes: Car seat install
A practical planning read for week 34, focused on what needs attention now and what can safely wait.
Week 35 Food Focus: Steady meals and hydration
A week 35 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 36 Body Comfort: Crowded but active
A calm guide to body comfort, movement, rest, and emotional pacing during crowded but active.
Week 35 Care Questions: GBS screen approaching
GBS screen approaching can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 35 Prep Notes: GBS literacy
A practical planning read for week 35, focused on what needs attention now and what can safely wait.
Week 36 Food Focus: Steady meals and hydration
A week 36 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 37 Body Comfort: Early term
A calm guide to body comfort, movement, rest, and emotional pacing during early term.
Week 36 Care Questions: Crowded but active
Crowded but active can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 36 Prep Notes: GBS screen
A practical planning read for week 36, focused on what needs attention now and what can safely wait.
Week 37 Food Focus: Steady meals and hydration
A week 37 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 38 Body Comfort: Ready but waiting
A calm guide to body comfort, movement, rest, and emotional pacing during ready but waiting.
Week 37 Care Questions: Early term
Early term can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 37 Prep Notes: Labor signs
A practical planning read for week 37, focused on what needs attention now and what can safely wait.
Week 38 Food Focus: Steady meals and hydration
A week 38 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 39 Body Comfort: Full term
A calm guide to body comfort, movement, rest, and emotional pacing during full term.
Week 38 Care Questions: Ready but waiting
Ready but waiting can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 38 Prep Notes: Labor watch
A practical planning read for week 38, focused on what needs attention now and what can safely wait.
Week 39 Food Focus: Steady meals and hydration
A week 39 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 40 Body Comfort: Due date window
A calm guide to body comfort, movement, rest, and emotional pacing during due date window.
Week 39 Care Questions: Full term
Full term can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 39 Prep Notes: Labor signs
A practical planning read for week 39, focused on what needs attention now and what can safely wait.
Week 40 Food Focus: Steady meals and hydration
A week 40 nutrition read focused on steady meals and hydration, with practical food-safety and supplement context.
Week 40 Care Questions: Due date window
Due date window can raise care questions. This read explains what is changing, what to ask, and which signs need prompt provider input.
Week 40 Prep Notes: Labor readiness
A practical planning read for week 40, focused on what needs attention now and what can safely wait.