Pregnancy is one of those seasons of life where everyone suddenly becomes an expert. Your aunt has a theory about bananas. TikTok has seventeen conflicting opinions on caffeine. And somewhere between the viral posts and the well-meaning advice from people who haven't been pregnant since 1987, the actual facts can get completely buried.
Pregnacare, one of Ireland's most popular pregnancy supplement brands, has teamed up with two specialists to cut through the noise. Melissa Cohen, Head of Nutrition at Vitabiotics, and Rebecca Coyle, Chartered Physiotherapist at Platinum Pilates & Physiotherapy, have put together straightforward, practical guidance on what really matters when it comes to nutrition and movement during pregnancy and beyond.
The nutrients that genuinely matter
Melissa Cohen is clear that a lot of the myths swirling around pregnancy nutrition pull focus from the basics — and the basics are worth getting right. Omega-3 is high on her list, particularly DHA, which contributes to the normal development of the brain and eyes of the foetus. Good sources include oily fish, chia seeds and flaxseeds. And yes, sardines get a mention — they're a solid source of calcium, which contributes to the maintenance of normal bones. Not the most glamorous pregnancy snack, but here we are.
Folic acid remains a daily essential, in line with HSE guidance. Iron also plays a key role: it contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism, which feels particularly relevant when you're growing an entire human being and still trying to function. Iron-rich foods worth keeping on the plate include lean red meat, poultry, fish, beans, lentils, fortified cereals and dark leafy greens like kale and spinach. In later months, Melissa suggests smaller, more frequent meals to make things easier.
Vitamin D3 rounds out the non-negotiables — through diet where possible (think oily fish, egg yolks and fortified foods) and through supplementation. This isn't groundbreaking news, but it's worth saying again because it's the kind of thing that quietly slips through the cracks when life is chaotic.
Pregnacare Plus Omega-3 is designed for use during pregnancy.
Movement — what's safe, what's smart
Rebecca Coyle's approach to pregnancy fitness is refreshingly grounded. She recommends starting with a personalised physio-led assessment to get a clear picture of posture, pelvic floor health and movement patterns before doing anything else. It's the foundation everything else is built on.
Her advice on exercise during pregnancy has a lovely logic to it: train for motherhood. Squats, lunges and hip rows mimic exactly the movements you'll be doing constantly once the baby arrives — picking up, carrying, bending down to the floor for the fourteenth time before 9am. Building that strength now makes sense.
As pregnancy progresses and the bump makes certain positions less comfortable, Rebecca suggests adapting: incline, seated or side-lying work can all keep you moving without strain. And postnatally, she encourages a gradual, structured return to exercise — starting with pelvic floor and deep-core activation before stepping back into anything higher intensity. That last point is worth underlining, because the pressure to "bounce back" is real and often wildly premature.
A range built for every stage
The Pregnacare supplement range is designed to support nutritional needs from conception through to breastfeeding. Key nutrients across the range include folic acid and folate, Vitamin D, iron and B-complex vitamins — all chosen to support the body through pregnancy's various demands. Supplemental folic acid intake increases maternal folate status, and low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus, so starting it early (at least a month before conception and up to three months after) really does matter.
The range includes several options depending on your stage:
Pregnacare Conception — RRP €19.99
Pregnacare Original — RRP €26.99
Pregnacare Plus (with Omega-3) — RRP €27.99
Pregnacare Max — RRP €36.99
Pregnacare New Mum — RRP €26.99
Pregnacare Breastfeeding — RRP €30.99
The full range is available in selected retailers now. For more information, visit vitabiotics.com.
