Running on Empty? How to Tackle First Trimester Tiredness with Nutrition (and a Dash of Grace)

Ah, the first trimester. That magical time when you're newly pregnant, glowing (or at least trying to), and your body is busy crafting a whole new human...while you feel like you've been hit by a bus and then emotionally steamrolled by a rerun of Bake Off. Sound familiar?

You're not alone. Fatigue is one of the most common symptoms in early pregnancy, and there’s no sugar-coating it - it’s exhausting (pun fully intended). But there are ways to support your body through it, and nutrition can be one of your best allies.

Here’s how to manage first-trimester tiredness through nutrition - grounded in science, sprinkled with realism, and served with a side of kindness.

Why Am I So Tired?

First, let’s talk about why you feel like you could nap under your desk between meetings.

• Hormonal changes - hello, progesterone - slow everything down, including digestion and energy production.

• Blood volume is increasing, putting extra demand on your cardiovascular system.

• Your body is doing something incredible: laying down the foundation for your baby’s organs, bones, and brain.

• Add to this nausea, food aversions, and poor sleep, and it’s no wonder you feel like a walking duvet.

So, what can you do?

1. Don’t Skip Meals (Even if Toast Is Your Entire Personality Right Now)

When you're tired and nauseous, eating might be the last thing on your mind. But skipping meals can lead to low blood sugar, which makes fatigue worse (and can also trigger nausea - cruel, right?).

Dietitian tip:
Aim for small, frequent meals - think every 3–4 hours. They don’t have to be fancy. A banana with nut butter, plain Greek yoghurt with berries, or even that trusty slice of toast with avocado counts.

2. Carbs Are Not the Enemy - They’re the Fuel

Carbs have taken a beating in diet culture, but in pregnancy, they’re vital. Your body needs carbohydrates to maintain energy levels, especially when you’re running on reserves.

✔ Opt for slow-release carbohydrates where possible: oats, sweet potato, wholewheat crackers or rice cakes, wholegrain bread, or brown pasta/rice - they help keep your blood sugar stable and support sustained energy.

✔ But also? If all you can stomach is white toast, that’s okay. Nourishment over perfection.

3. Protein Power: Your Other Energy Ally

Protein supports your baby’s growth and helps balance blood sugar, which can help with energy dips and nausea.

Aim for a protein source with every meal or snack:

• Boiled eggs

• Cheese

• Greek yoghurt

• Hummus and crackers

• Chicken, salmon, or lentils

And don’t overthink it - if you can prep a hard-boiled egg and call it lunch, that’s a win.

4. Iron Might Be the (Quiet) Culprit

Even early in pregnancy, your body’s demand for iron increases. Low iron levels can lead to anaemia, which often shows up as extreme fatigue.

Include iron-rich foods:

• Red meat, chicken, turkey

• Fortified cereals

• Lentils, tofu, spinach

• Dried apricots

Combine plant-based sources with vitamin C (like a small glass of pure orange juice or a side of fruit) to boost absorption.

Already on a prenatal? That may contain iron, but if your fatigue feels beyond normal, ask your midwife or doctor to check your iron levels.

5. Hydration: Sneaky Energy Support

Even mild dehydration can zap your energy. In pregnancy, your fluid needs increase - so if you’re feeling sluggish, check your water intake.

Tips for staying hydrated:

• Keep a water bottle in every room (seriously)

• Add slices of cucumber, lemon, or mint if plain water is a turnoff

• Ice chips and broths count too

Pro tip: Coconut water or electrolyte drinks can be useful, especially if you’re also experiencing vomiting - just watch added sugars.

6. The Caffeine Question

Yes, you can still have caffeine in pregnancy - up to 200mg/day is considered safe. That’s roughly:

• 1 cup of brewed coffee

• OR 2 cups of tea

• OR 1 small cappuccino + a piece of chocolate (priorities)

If a bit of caffeine helps you function, go for it - just don’t over-rely on it in place of proper meals or hydration.

7. What About Supplements?

This is where the overwhelm often kicks in. There are shelves (and TikToks) full of “must-have” supplements for tiredness.

As a dietitian, here’s the reality:
✔ Take a high-quality prenatal with:

• Folic acid or methylfolate (400mcg+)

• Iron (especially if your diet is low in red meat)

• Iodine

• Vitamin D (especially if you live in the UK/Ireland)

Be wary of high-dose “energy” supplements - many contain herbs or stimulants that aren’t safe in pregnancy.

If you’re already taking a prenatal and still feel unusually tired, get your iron and thyroid levels checked - don’t guess and double-dose.

8. Sleep Is Also Nutrition (Kind Of)

Okay, not technically food - but rest is essential. Try to sleep when you can, even if it feels unproductive.

Consider:

• 20-minute afternoon naps

• Going to bed earlier than usual

• Reducing screen time before bed (yes, even baby name scrolling)

If nothing else, try to be gentle with yourself. Productivity doesn’t live here right now - and that’s okay.

9. Final Words from a Dietitian who’s been there

First trimester fatigue is real, valid, and honestly, kind of rude.

But supporting your energy through balanced meals, regular snacks, staying hydrated, and smart supplement choices can make a noticeable difference. Even if you still need to nap every afternoon or cry when you can’t find your charger.

Let this be your permission to:

• Keep snacks in your bra, car, and dressing gown pockets

• Eat cereal for dinner (again)

• Say no to things that don’t serve you

• Ask for help

• Rest without guilt

You’re not being lazy - you’re literally building a human. That’s the ultimate full-time job.