First, congratulations! Pregnancy is such an exciting time, and I’m thrilled for you and your growing family.

As a certified doula who’s supported over 800 families and attended more than 350 births, I understand how intense and emotional the first trimester can be.

These first trimester must-haves include the pregnancy essentials many moms rely on from weeks 1 to 12 for comfort, nutrition, and peace of mind.

Related: First Trimester Checklist: What to Do in Weeks 1 to 12

Top 14 First Trimester Must-Haves for a Healthy Pregnancy

From easing symptoms to boosting energy and supporting your growing body, these early pregnancy must-haves are practical, comforting, and mom-approved.

1. A Good Quality Prenatal Vitamin and Prenatal DHA Supplement

Taking a good prenatal vitamin during pregnancy (ideally, even before pregnancy) is a must-have for you and your growing baby.¹² In the first trimester, morning sickness can rear its ugly head.²¹ When nothing sounds appetizing or if you’re having difficulty keeping your food down due to nausea, a prenatal vitamin can help ensure you’re getting the extra nutrients you both need.

There are also great benefits to taking a DHA supplement while pregnant. Research shows that mothers with high DHA levels during pregnancy have longer pregnancies and experience fewer preterm births (<34 weeks).¹ Because of this, these babies tend to have higher birth weight and experience earlier visual gains and cognitive development.^{1,5,6,7,8,9,10,11}

There are many different prenatal vitamins and prenatal DHA supplements on the market. I recommend researching, talking to your doctor or midwife, and choosing the right one for you.

Related: Best Prenatal Vitamins: Top Picks and How to Choose

2. Pregnancy App

So much is happening inside your body now that you are growing a tiny human. It’s fascinating to learn how your body is changing and how your baby is growing! There are wonderful pregnancy apps you can download to help you keep track of your progress. These pregnancy apps show your baby’s size each week, common pregnancy symptoms you may be experiencing, a countdown to your baby’s due date, and more. It’s a fun way to track your progress and learn new things about your baby. Some apps even include a short video each week explaining your baby’s developmental changes, which many parents find helpful.

If you’re interested in chatting with other women on the same journey, several pregnancy apps have message boards where pregnant women share their experiences. You can connect with other expecting moms who share your due date month. I do want to warn you, though, to be careful reading community boards. Some can share scary stories, so proceed with caution on any forum.

3. Crackers

If you’re experiencing morning sickness, some foods can help ease the symptoms. It may sound silly, but saltine crackers can be very helpful. Foods high in starch, like saltines, can absorb gastric acid, which helps calm your stomach.²² Because nausea is often worse on an empty stomach, crackers can help fill your empty tummy and satisfy your hunger. They are bland, with little taste or smell, and have been a must-have for many pregnant women experiencing morning sickness for decades.

I recommend keeping a sleeve of crackers next to your bed so you don’t have to get out of bed to try to relieve your morning sickness. If you’re experiencing frequent nausea, I also suggest having some crackers everywhere you go. Keep them beside your bed, in your purse, and hidden throughout your house.

Related: Foods to Help With Morning Sickness

Preparing for Birth? Start Here.

Short, practical lessons to help you feel more prepared, supported, and ready for birth.

Start Your Birth Prep

4. Peppermint Everything

Many women experience crazy bloating and digestive issues during their first trimester of pregnancy.²³ To help soothe your stomach, I recommend drinking peppermint tea (caffeine-free), as it’s safe to drink one to two cups per day during pregnancy.¹³ If you are experiencing nausea, peppermint can help. Carrying peppermint candies in your purse or even smelling peppermint essential oil can be a relief when you have a wave of sickness. Peppermint has helped many women get through their day when they are struggling with nausea, which is why it’s definitely on our list of first trimester must-haves.

Related: Top 5 Essential Oils for the First Trimester

5. Ginger Candies

Ginger has been used since ancient times to help with gastrointestinal discomfort. Studies have shown ginger to be an effective and safe treatment for nausea and vomiting during pregnancy.¹⁴ I’ve worked with hundreds of pregnant women, and so many of them have told me how sour candies and these ginger candies have helped them get through the first trimester and their nausea. That’s why these candies earned a spot on my first trimester must-haves list. Throw a couple of these in your purse, keep some at your desk while you work, and even have a few on your nightstand. They’re nice to have close by when you need them!

More Helpful Reads Popular with Baby Chick readers.

Win a $5,500 Baby Registry + Get Bonuses When You Pre-Order This Pregnancy Book

Baby Registry

Win a $5,500 Baby Registry + Get Bonuses When You Pre-Order This Pregnancy Book

Baby Registry

Baby Registry Must-Haves: The Best Baby Items for New Parents

Baby Registry

Baby Registry Must-Haves: The Best Baby Items for New Parents

Baby Registry

22 Best Pregnancy Snacks That Are Healthy and Easy

Pregnancy Food

22 Best Pregnancy Snacks That Are Healthy and Easy

Pregnancy Food

6. A Good OB-GYN or Midwife

This is the most crucial first trimester must-have for every pregnant woman: a good OB-GYN or midwife. Even if you have been with your doctor since you were a teenager, it’s essential to ask your doctor questions to ensure they are the right person to help you deliver your baby. What are their C-section rates? Episiotomy rates? How do they feel about delayed cord clamping and skin-to-skin? Ask them every question that’s important to you, and see how they respond.

Your care provider is a major factor in the type of birth experience you will have. You want someone who will support your birthing preferences, take the time to listen to you, and answer all your questions. If you’re unsure about your doctor or midwife, or see red flags, it’s never too late to switch and find the right person for you.

Related: 21 Questions To Ask Your OBGYN at Your First Prenatal Visit

7. A Water Bottle

Staying hydrated during pregnancy is incredibly important. While pregnant, you need to drink more water than the average person because it helps you and your growing baby. It’s recommended to drink between 8 to 12 cups (64 to 96 ounces) of water daily during pregnancy.¹⁵ A few reasons are that the water you drink helps deliver nutrients to you and your baby, grows your placenta and the amniotic sac, helps with your doubled blood volume during pregnancy, and creates the amniotic fluid surrounding your baby.¹⁶

Because hydration is so important, especially during pregnancy, I recommend getting a cute water bottle to help you drink more. I suggest finding one with a straw to make it easier to sip on throughout your day. If you get tired of plain water, squeeze some lemon juice or add fruit for flavor. It’s a must to drink your water!

Related: 8 Tips for Preventing Dehydration in Pregnancy

8. Electrolyte Drinks

Speaking of staying hydrated, while water consumption is significant, ensuring you get the right electrolyte balance is equally important. Electrolytes are minerals like magnesium, sodium, calcium, potassium, chloride, bicarbonate, and phosphate that have been dissolved in water. They help with various chemical reactions, including digestion, hydration, maintaining fluid balance, keeping your blood pH balanced, muscle function, and more.¹⁸

Also, amniotic fluid is about 98% water and electrolytes. This is another reason proper hydration and electrolytes are essential for your maternal health and your baby’s development.¹⁹

Because of all this, I recommend things like Electrolyte Powder, coconut water, and these Needed Hydration Support with Electrolytes packets to ensure mamas get the electrolytes that they and their babies need during the first trimester of pregnancy and beyond. 

Side note: While Gatorade is considered safe to drink during pregnancy, I wouldn’t make it my first choice since it is high in added sugar and contains food dyes.

9. A Pregnancy Journal

Every pregnancy experience is different. For some women, it’s a beautiful and enjoyable process. For others, it’s a challenging and uncomfortable time. Because pregnancy can be different from one woman to another, and even from one pregnancy to another for the same woman, it can be cathartic and therapeutic to process your experience by documenting it in a pregnancy journal.

A pregnancy journal is a fun and beautiful way to record your thoughts, feelings, experiences, and health during your journey. If you think about it, you’ll only be pregnant for so long and so many times in your life (even though it feels like forever). It is remarkable to look back on your pregnancy experience with each baby in your pregnancy journals.

You can even compare them to your other pregnancies if you decide to have more children later.

Not only is it a great memento, but my doula clients have also found pregnancy journals helpful. They can easily see and be reminded of what symptoms they experienced during the first trimester of their previous pregnancies. It reminded them of what they could expect with their current pregnancy and what they did to help them feel better. It’s also something you can give to your child one day. How cool would it be for them to read through when they are older or when they have babies?!

Related: How My Second Pregnancy Was a Completely Different Experience

10. Pregnancy Books and Trusted Resources

When pregnant for the first time (or even the fifth time!), you probably wonder if every little change, twinge, and pull is normal. And that’s normal! When you’re unsure of what to expect, it’s good to find resources that bring you comfort and reassurance. Becoming more educated about pregnancy, childbirth, and motherhood is a great first step in calming your fears. It can bring much peace during your pregnancy because you’ll be more knowledgeable about what is normal, what isn’t, and what may come.

This is why good pregnancy books and evidence-based resources made my list of first trimester must-haves.

Some resources I recommend getting during your first trimester are Ina May’s Guide to Childbirth, Mayo Clinic Guide to a Healthy Pregnancy, The Baby Chick Guide to Positive Pregnancy, Nurture, Pregnancy, Childbirth, and the Newborn, and Baby Chick (the website you’re currently reading)!

11. TUMS and Heartburn Tea

Another not-so-fun symptom that is common in the first trimester of pregnancy is heartburn. Heartburn, or indigestion, is caused by hormonal changes in your body and the baby pressing against your stomach. Your pregnancy hormones cause the valve at the entrance to your stomach to relax and not close completely. This allows stomach acid to move into your esophagus, causing heartburn.²⁰

There are ways you can help ease indigestion and heartburn during pregnancy. You can change your diet and lifestyle, such as cutting down on caffeine and on rich, spicy, or fatty foods. There are also some teas and medicines that are safe to take in pregnancy. Having some Tums and drinking heartburn tea can help make your first trimester more bearable.²⁰

Related: How To Relieve Heartburn During Pregnancy

12. Stretchy Pants and Elastic Waistbands

I’ve heard many pregnant women say they have never been gassier or felt more bloated in their lives than when they were pregnant. When you’re only seven weeks pregnant but feel like you look five months pregnant, it can be very uncomfortable. This is when I recommend getting a belt extender so you can wear your pre-pregnancy pants a bit longer. You might also want to wear stretchy pants or leggings before you bite the bullet and purchase maternity pants. Here are some products that are great to wear for all stages of pregnancy and even postpartum!

Related: When Do You Start Showing in Pregnancy?

13. KIND Bars

As I mentioned, if your stomach is too empty, it can sometimes make you feel nauseous. Many foods probably won’t sound appetizing during the first trimester, but a KIND granola bar is usually a safe option. I like that they’re low in sugar and packed with nuts and other healthy ingredients. Nutrient-dense snacks are what you want to keep close by. This is especially true in the first trimester, when you’re hungry but nothing sounds satisfying, or when you’re experiencing food aversions. Keep a few of these bars stashed in your purse, in your car, and at work. For more ideas, see these delicious first trimester recipes.

Related: 22 Best Pregnancy Snacks That Are Healthy and Easy

14. Pregnancy Affirmation Cards

Having a positive mindset is everything in life. I know many newly expecting women are afraid that they might miscarry or that something will be wrong. It’s good to surround yourself with positivity in those times. I know how scary the first trimester can be. Because you can’t feel your baby move yet, you worry. That’s what mothers do, we worry about our children.

This is why I recommend having pregnancy affirmations to read each day. They can remind you of what your body is doing, what it is capable of, and how strong and beautiful you are. This can be so powerful and uplifting! You can even get these beautiful pregnancy affirmation cards to bring positivity your way.

Related: 40 Pregnancy Affirmations: Why They Help and How To Use Them

More First Trimester Essentials and Tips

The items and ideas below aren’t necessarily pregnancy essentials, though many moms would argue otherwise! These bonus first trimester must-haves are recommended by our community and my own doula clients, and they’ve helped countless women feel more comfortable and supported in early pregnancy.

Nausea Relief

If nausea is one of your biggest first trimester challenges, these additional remedies may also help.

• Peppermint gum and mints: As I mentioned, peppermint helps with nausea.²⁴ Chewing peppermint gum or having mints can also help if you have a bad taste in your mouth, which some women say they experienced a lot during their pregnancies.
• Zofran: Some women’s nausea is so bad (for example, having hyperemesis gravidarum) that they need prescription medication, like Zofran, to help them.²⁵ Do not feel guilty for asking your care provider for medication if you are struggling and genuinely need it.
• Sour candy: Many women swear that sour candies help with their nausea.
• Nausea relief bands: These bands stimulate an acupressure point that can help relieve nausea and vomiting. They’re a natural, reusable, non-drowsy remedy, free of drugs or side effects, making them a great option if nothing else is working.
• Vitamin B6: It is often recommended for women who experience morning sickness. A typical dose of vitamin B6 for morning sickness is 10-25 mg, taken three times a day.²⁶ Always talk to your health professional before you take vitamin B6 for morning sickness.
• Emesis bags: You never know when a wave of nausea will hit you. To be prepared, so you don’t always have to run to the toilet or trash can, keep some portable, disposable throw-up bags. These are helpful in the car, on a plane, or anywhere you are experiencing morning sickness.

Other Useful Items

Here are some additional first trimester items that moms often find surprisingly helpful during the early weeks of pregnancy.

• Ice chips: Some women love to chew ice chips during pregnancy. If you are one of those women, a Nugget Ice Maker Machine could be helpful!
• Watermelon: Not only is watermelon refreshing, but it is also a great natural source of vitamin B6, which helps with nausea.^26,27 The high water content is also great for staying hydrated!²⁷
• Sleep: It may sound silly, but growing a tiny human is exhausting. Please don’t feel guilty about taking a nap when you need one or going to bed early. Your body is working hard every day. Allow your body to rest and get sleep when you can!
• Cozy bra: Your breasts can be incredibly tender during pregnancy, especially in the first trimester.²⁸ Wear some comfortable bras that have some stretch. You will notice that your breasts will not only be sensitive but also get larger.

Related: Why You Should Prioritize Getting Better Sleep in Pregnancy

Tips and Activities

These simple tips and activities can make the first trimester feel a little easier, both physically and emotionally.

• Dress in layers: Some women experience uncomfortable fluctuations in body temperature during pregnancy.²⁹ Because of this, bring a light sweater when going out and dress in layers.
• Go outside for a walk: You may be exhausted, but the movement and fresh air can help you feel better.
• Talk about it: Whether you are feeling great or feeling crappy, talk to your friends and family about it. Knowing you have people who love and support you and want to help can make a huge difference.

That’s our complete list of first trimester must-haves! Everyone’s experience is different, but these early pregnancy essentials can make a big difference in helping you feel more supported and prepared.