Week 1-12: Building the Blueprint

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Even before your bump shows, your baby’s vital organs — brain, heart, spinal cord — are forming. This is when nutrients are non-negotiable.

 

Must-Haves:

• Folic Acid (400–800 mcg daily) - Prevents neural tube defects. Start even before conception if possible. Local source: Found in leafy greens like bayam, kailan and fortified cereals.

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• Iron (27 mg daily) - Supports increased blood volume, reduces risk of early fatigue and anaemia. Local source: Red meat, chicken liver, spinach.

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• Vitamin B6 - May help with nausea (hello, morning sickness!). Local source: Bananas, whole grains.

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• Prenatal Multivitamins - Many Malaysian OBs prescribe multivitamins like Iberet, Obimin, or Prenavite — take as directed.

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⚠️ Caution:

• Avoid high-dose Vitamin A (found in some skincare and supplements).

• No jamu or herbal drinks unless cleared by your doctor — some contain herbs that can cause contractions or harm baby’s development.

Week 13-26: Growth Spurt Begins

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Now comes the baby bump, the cravings, and the need for steady nourishment.

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Must-Haves:

• Calcium (1000 mg daily) - Your baby’s bones are forming — if you don’t get enough, they’ll take from your own. Local source: Milk, tofu, ikan bilis, leafy greens.

 

• Vitamin D (600 IU daily) - Helps calcium absorption and supports immunity. Tip: 15 minutes of morning sun + fortified milk or a supplement.

 

• Omega-3 DHA (200–300 mg daily) - Supports baby’s brain and eye development. Local source: Ikan kembung, salmon, sardines. Or get fish oil capsules.

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• Protein - Needed to build fetal tissues. Aim for 70–100g a day. Local source: Eggs, fish, tempeh, lentils.

​Weeks 27–40: Fat Stores & Final Touches

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You’re preparing for labour, and baby’s layering fat, building lungs, and storing iron for life outside the womb.

 

Must-Haves:

• Iron (again!) - Needs peak in the third trimester. Iron deficiency now can increase delivery complications.

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• Magnesium & Zinc - Help with tissue repair, blood sugar control, and fetal growth. Local source: Nuts, seeds, whole grains.

 

• Vitamin C - Helps absorb iron and supports immunity. Local source: Guava (jambu batu!), papaya, oranges.

 

• Fibre & Water - Hormones + supplements = constipation. Local tip: Eat dragonfruit, oats, and drink plenty of water. Coconut water helps too.

​Postpartum & Breastfeeding

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Your baby’s out — but your nutritional needs are still high. Your body is healing, producing milk, and staying up all night.

 

Must-Haves:

• Continue iron, calcium, DHA, multivitamins - Especially important if you’re breastfeeding (Ask your OB or midwife if you should switch to a postnatal vitamin).

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• Fenugreek, oats, and barley - Common in Malaysian confinement food to boost milk supply.

 

• Hydration - Breastfeeding mamas need ~3L of fluids a day. Soupy confinement dishes like ikan haruan soup or kacang panjang with turmeric can help.

Ask, Don’t Assume: Get Professional Advice 

Don’t fall for trends or hearsay. Just because a product is natural, local, or sold by influencers doesn’t mean it’s safe during pregnancy. Always check with a qualified doctor, dietitian, or pharmacist.

 

“Supplements support nutrition, but they can’t replace a balanced diet. It’s best to eat local, eat fresh, and avoid over-supplementation"

- Dr. Aina Rahim, Consultant OB/GYN 

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Key Takeaway

You’re growing a whole human — that’s powerful work. Fuel yourself with good food, good information, and good support. Whether it’s your first or fifth pregnancy, trust your body and back it up with real science. You've got this, mama.