Holistic Pregnancy Support
Pregnancy is a special season, filled with joy, anticipation, and so much change. It’s not a medical condition that needs treated, it’s a sacred time of growth, expansion & sacrifice. But I also know firsthand that it can come with its fair share of aches, exhaustion, and unexpected challenges. Some days I’ve felt on top of the world, and others even the simplest tasks felt overwhelming. For a long time, I believed that the “common” pregnancy symptoms were just normal and unavoidable. The truth is, while some changes are inevitable, many of those discomforts can actually be supported and drastically improved. It’s important to remember: common does not always mean normal.
What has carried me through was realizing that with the right support and a few gentle, holistic practices, my experience could feel completely different. In this post on holistic pregnancy support, I’m sharing the simple things that helped me feel more at ease, hoping they bring you the same comfort and encouragement.
*this is not medical advice. Just sharing my personal experience, support tools, and tips. Discuss with your doctor before using the remedies listed in this post.
Read about:
- nausea and morning sickness
- hydration
- headaches
- muscle cramps/spasms
- restless leg syndrome
- pelvic pain (SPD) and sciatica
- nutrition
- prenatal/supplemental support
- sleep support
- heartburn
Foundational support for a healthy pregnancy
Nausea and Morning Sickness
Morning sickness is most commonly linked to the dramatic hormonal shifts of early pregnancy, particularly rising levels of human chorionic gonadotropin (hCG) and estrogen. Along with that, changes in metabolism and a heightened sensitivity of the digestive system can make nausea even more likely. Liver congestion, hormonal imbalances and high oxidative stress can make for more extreme nausea, like HG. It usually shows up around the 6th week of pregnancy, peaks during the first trimester, and often begins to ease by weeks 12–14—though some women find it lingers much longer.
The experience of morning sickness looks different for everyone. While there are extreme cases that require medical attention, what I’m sharing here is focused on the “common” or “typical” nausea many women face. And the good news is that there are plenty of gentle, supportive ways to help ease it.
Ways I Support Nausea and Morning Sickness
1. Prioritizing Nutrition
Nutrition is one of the biggest factors in managing nausea. What many women don’t realize is about 80% of the time, nausea is really just hunger in disguise. It’s your bodies defense mechanism to make sure you’re consuming enough calories. I use a simple framework that has transformed how I feel day to day:
- Protein right away in the morning: One of the best things to do is have something high in protein immediately upon waking. Waiting 30+ minutes before consuming anything will make your nausea far more intense. For me, that looks like a quick protein shake. 25+ grams of protein in under a minute. It buys me time to make a real breakfast and care for my kids without being derailed by nausea. It can be any snack, just make sure it’s high protein and low sugar so it doesn’t disrupt your blood sugar too much.
- Protein before bed: I follow the same principle at night. Having 15–25 grams of protein right before bed helps me sleep deeper and wake up less nauseous. It doesn’t have to be a shake, anything protein-rich and low in sugar works (cheese, yogurt, or even leftovers).
Letting myself get overly hungry is a recipe for disaster, because once the nausea spirals, it can take hours or even the whole day to recover. Starting and ending my day with protein has been a game-changer.
2. Whole Foods First
While the first trimester can make food choices tricky, I try to keep my focus simple: protein-forward, minimally processed, and balanced. Avoiding processed foods and sugar helps stabilize my blood sugar and keep digestion running smoothly—both of which ease nausea. But when intense food aversions strike, I just try to eat. In this situation, I would rather a less than ideal meal, over going hungry.
Additional ways to support nausea & morning sickness…
3. Hitting a Protein Goal
I aim for 100–125 grams of protein daily. Reaching that goal naturally keeps me from filling up on empty carbs (because there’s just not room for both). Instead of crackers, I’ll grab cheese, yogurt, a smoothie, or a protein shake. It makes a huge difference in my energy and nausea levels.
4. Small, Frequent Meals
I eat something every 2–3 hours to keep my blood sugar steady and nausea at bay. Keeping meals protein-rich and balanced while steering clear of known nausea triggers helps me feel my best.
5. Staying Hydrated
Hydration is just as important as food, but plain water can be very ineffective and hard to tolerate when nausea is strong. We’re going to cover hydration in depth, next.
6. Calm Tummy Bitters from Urban Moonshine
Your digestion slows down so much in pregnancy, a lot of the common nausea is just the fact that your food isn’t being processed as it should be, especially the heavier meals. It’s a miracle worker for nausea, indigestion, or any digestive comfort that strikes me in pregnancy. My husband lovingly calls it my “emotional support herbs” because it doesn’t leave my side in my first trimester.
Products I use to Support Nausea and Morning Sickness:
- Urban Moonshine Calm Tummy Bitters. I order it from Perfect Supplements. It’s a miracle worker for nausea, indigestion, or any digestive comfort that strikes me in pregnancy. My husband lovingly calls it my “emotional support herbs” because it doesn’t leave my side in my first trimester.
- Equip Foods Protein Powder. Easy protein and so delicious.
- Paleo Valley Electrolytes
- Needed’s hydration sticks
- Just Ingredients protein bars – another grab and go snack that I can actually stomach
- Paleo Valley Beef sticks. I keep these in my purse for easy access.
- Ginger, lemon & honey tea. I found this really helpful for easing nausea. My recipe is a full mug of hot water with : 1tbs honey, 1 tbs lemon juice, and some fresh grated ginger (to taste)
Hydration
Hydration is a foundational key of a healthy pregnancy. Half of the symptoms we’re going to cover here are solved by staying hydrated. But I am NOT talking about drinking more water. I actually don’t buy into the “drink a gallon of water a day” rift.
While many of us use water filters (as we should) to avoid recycled or chemical-filled water, filtering will also strip out essential minerals. In fact, some studies show filters may remove up to 90–99% of minerals. Since water should also contain essential minerals like magnesium, sodium, and potassium, drinking mineral-depleted water makes it harder for your body to stay hydrated. An over abundance of plain filtered water will actually leach minerals from your body, which can make you feel hydrated as you sip, but on a cellular level it is dehydrating you.
Ways I support Hydration:
- Replenish minerals – I never drink plain water. I always add something like Master Mineral Drink to filtered water. Other alternatives I use for hydration may be a high quality sea salt, like Baja Gold. Electrolytes can be a helpful tool (my favorite are from Paleo Valley or Just Ingredients) or even Needed’s mineral based hydration support sticks for when you’re on the go.
- Eat your water – fruits like watermelon, cucumber, and oranges boost hydration naturally.
- Infuse with flavor – lemon, mint, or berries can make plain water more appealing. Try my Watermelon Mocktail for a fresh change of pace!
- Try herbal teas – pregnancy-safe teas are highly hydrating and can add variety. I love to order loose leaf teas from Azure Standard
- Work in some broth – highly hydrating and nutritious, can be a great boost in protein and helps your cells soak up some minerals too.
- Sip, don’t chug – steady sipping helps with absorption and eases nausea.
- Keep it close – carry a reusable water bottle as a visual reminder to drink throughout the day.
Products I use to support hydration:
- Master Mineral Drink from Mitigate Stress
- Quality sea salt like Baja Gold (I get mine from Azure)
- Electrolytes from Paleo Valley
- Electrolytes from Just Ingredients
- Needed’s hydration sticks
- Loose leaf tea from Azure Standard
- Broths, hydrating fruits or fun mocktails
Headaches
One of the most common triggers for headaches during pregnancy is dehydration (told you we’d cover this one a bunch) I have already shared above some of my favorite hydration products, but aside from that, there are many things you can do to naturally support a headache. For a deep dive on holistic headache relief, check out this blog post!
Products I use to Support Headaches:
- Master Mineral Drink from Mitigate Stress
- Earthley’s Pain Potion
- Electrolytes from Paleo Valley or Just Ingredients
- Baja Gold Sea Salt
- Pranamat
- Chiropractic care
- Massage
Muscle Cramps/Spasms, Restless Leg Syndrome
Muscle aches and spasms are a common part of pregnancy, often caused by changes in circulation, dehydration, or mineral deficiencies & imbalances that naturally arise as your body works overtime to support both you and your baby. You can probably guess where I’m going next…. Yep, hydration. More specifically, mineral depletion!
I have taken all the magnesium supplements in the world and never been able to avoid nightly leg cramps in later pregnancy before, until this time. It’s the first pregnancy I’ve been using my Master Mineral Drink from Mitigate Stress all throughout. It’s a more bioavailable magnesium, and more balanced, because it contains other essential minerals like potassium and sodium too. That + a few other supportive supplements have completely eliminated this symptom for me. I will list them below!
Products I use to Support Muscle Cramps:
- Master Mineral Drink from Mitigate Stress
- Mitigate Stress Magnesium baths – before bed
- Earthley’s Magnesium Lotion
- Electrolytes from Paleo Valley or Just Ingredients to support hydration
- Gentle stretching
Pelvic Pain (SPD) and Sciatica
My arch nemesis, Symphysis Pubis Dysfunction (SPD) and sciatic nerve pain. I have personally struggled with these since about half way through my second pregnancy, and since it gets worse with every pregnancy, this third go around is even more intense. SPD happens when the hormone relaxin makes the ligaments around your pelvis extra loose, which can cause sharp or aching pain in the front of your hips and pubic area. Sciatic nerve pain, on the other hand, often shows up as shooting or burning discomfort down the leg when your growing belly or tight muscles press on the sciatic nerve. I struggle with both, and they’re not for the faint of heart. A highly trained pelvic floor therapist is going to be my #1 recommendation here. They can help asses your situation individually and give you restrictions/exercises accordingly. But there are some other supportive things you can do at home that I will list below:
Ways I support SPD & Sciatica
- Chiropractic care
- Pelvic floor therapy (can’t stress this one enough!)
- Magnesium baths
- Frequent stretching
Products I use to support SPD & Sciatica
- Serola Belt. Aside from pelvic floor therapy, this is my #1 hack for sciatica and SPD. The relief is instant.
- Consuming Minerals
- Magnesium Baths
- Collagen & Type II collagen are very supportive for strengthening those ligaments. I order mine from Perfect Supplements.
Nutrition
We covered this in depth in the nausea section, but in short here’s my nutrition framework for pregnancy:
- 100-125 grams of protein daily.
- Whole food diet, protein and fiber first. I work hard to not consume any isolated sugar or carbs for optimal blood sugar balancing. All this means is, if I’m going to eat some chocolate, I’m going to eat some chocolate!!! BUT I will have some protein first for optimal blood sugar. Or if I want some fruit, I’ll have some cheese first, to balance my blood sugar. It’s a small hack, but it makes a huge difference.
- Limit processed foods and excessive sugar. I LOVE to enjoy a sweet treat and I still do. But I feel my best when limiting how much junk I’m eating, not to mention the benefits for the baby. I will find or make healthy alternatives to whatever intense pregnancy craving I’ve found myself in.
- Protein first AND last thing in the day. Start and end every day on a strong note.
Prenatal/Supplemental Support
When it comes to supplementation during pregnancy, I see them as a complement to a nutrient-rich diet, not a replacement. Key nutrients I focus on include protein (of course!!) methyl folate, which supports healthy fetal development. Choline rich foods, like eggs. Things rich in minerals, which may include some broths, teas or milk.
And for the areas my nutrients need supporting, I choose high-quality supplements to bridge the gap. I look for reputable brands with transparent sourcing and clean ingredients. Bands I trust are: Needed, Be Frtl, Rosita, Urban Moonshine, Mitigate Stress, etc…
Pro tip
To make taking them easier, I keep my supplements in a visible spot, pair them with a daily routine, or set reminders on my phone. Thoughtful supplementation can provide peace of mind and support your body, alongside a balanced, whole-food diet, throughout the journey of pregnancy.
Products I use throughout pregnancy — prenatals and supplements
- Needed Prenatals, hydration sticks, & choline
- Alternative: Be Frtl Folate forward beef liver supplements
- Beef Organ Blend from Paleo Valley
- Be Frtl Whole Food Vitamin C
- Rosita Cod Liver Oil
- Urban Moonshine Calm Tummy Bitters
- Mitigate Stress Master Mineral Drink
- Grass Fed Collagen from Perfect Supplements
Sleep Support
Sleep during pregnancy can feel like a moving target. Between discomfort, insomnia, frequent trips to the bathroom, and restless legs, it’s no wonder we often wake feeling unrested. The top 2 most common triggers of pregnancy insomnia (Aside from the normal discomforts) we have already covered. You guessed it: Hydration and Nutrition. Aside from those two culprits, a disrupted circadian rhythm can also play a part. Here are some supportive habits I have created to sleep deeply every night:
Ways I support sleep
- Eat a protein rich snack immediately before bed. Often times pregnancy insomnia is just hunger in disguise, something high in protein before you go to sleep can greatly reduce this.
- Staying Hydrated and replenishing minerals with Master Mineral Drink from Mitigate Stress, Baja Gold sea salt, and electrolytes from Paleo Valley or Just Ingredients
- Wake up and get in natural sunlight light immediately, bonus points if you can aim for sunrise. This helps balance hormone’s and makes for a strong circadian rhythm.
- A circadian friendly bedroom (with no blue light.) I use Bon Charge bulbs in our room, and RA Optics glasses if i need to be looking at screens after sunset. Blue light late at night can significantly disrupt your circadian rhythm and confused your sleep schedule.
- As much outside time as possible, through the day. We go out of our way to eat outside, read outside, or move any activity possible out in the sunshine.
- Herbal teas or pregnancy safe sleep support before bed
Products I use to support sleep:
- Protein immediately before bed
- Bon Charge blue light blocking bulbs in the bedroom
- RA Optics blue light blocking glasses, if I need to use screens after dark
- Mitigate Stress Magnesium and Magnesium bath
- Pregnancy safe herbal teas, I order loose leaf from Azure Standard
- Just Ingredients Night time relax drink (this one is a family favorite!)
- Earthley’s magnesium lotion
Heartburn or Acid Reflux
Heartburn is most common in the third trimester, though many women feel it much earlier. Old wives’ tales blame it on a baby with lots of hair, but in reality, it often ties back to changes in your digestive system. I haven’t struggled with it much myself since learning how to manage it, but when it does show up, it’s definitely one of my least favorite symptoms. With a few simple diet tweaks and supportive products, though, it can be kept well under control. I’ll share my go-to tips below.
Ways I support heartburn
- Slow down while eating and chew thoroughly.
- Go for a walk immediately following heavy meals. This can help to get things moving.
- Limit overly processed foods, grains and starches. These are a big trigger for me, my digestive system just can’t handle them as well when I am in the third trimester.
- Eat smaller, more frequent meals instead of three large ones. Sometimes as our stomach gets squished to make room for baby, we can’t quite fit what we used to. Pay attention to hunger cues and stop eating when you’re full, before the discomfort sets in.
- Drink room temperature fluids. Sometimes cold fluids can be a trigger for people.
- Calm Tummy Bitters from Urban Moonshine can help greatly with stomach acid balance if taken before or with meals.
- Papaya Enzymes can be helpful after meals.
- Raw apple cider vinegar: 1 tsp in water before meals can help balance stomach acid (if tolerated).
- A teaspoon of raw honey can soothe the throat and esophagus.
- Master Mineral Drink, or magnesium-rich foods may ease muscle tension in the digestive tract.
Products I use to support heartburn
- Urban Moonshine Calm Tummy Bitters which I order from Perfect Supplements
- Mitigate Stress Master Mineral Drink
- Papaya Enzymes
- Apple Cider Vinegar before meals
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Wrapping up
Discomforts during pregnancy are incredibly common, but I’ve found that many of them are manageable and often avoidable with the right holistic pregnancy support and strategies. Listening to your body, honoring its signals, and seeking professional guidance when needed can make a big difference in your experience. While pregnancy can certainly be challenging, approaching it with intentional care and holistic practices allows you to not just get through it, but truly thrive. With the right tools, support, and self-awareness, this season can be as empowering as it is transformative.
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All products mentioned in this blog
Urban Moonshine Calm Tummy Bitters
Equip Foods Protein Powder
Paleo Valley Electrolytes
Just Ingredients protein bars
Master Mineral Drink from Mitigate Stress
Quality sea salt from Baja Gold and herbal teas (I get mine from Azure)
Electrolytes from Just Ingredients
Needed’s hydration sticks
Earthley’s Pain Potion
Mitigate Stress Magnesium baths before bed
Earthley’s Magnesium Lotion
Be Frtl Folate forward beef liver supplements
Bon Charge blue light blocking bulbs
RA Optics blue light blocking glasses
Just Ingredients Night time relax drink
