Third Trimester Essentials
How am I already in the third trimester? This pregnancy is truly flying by. While I don’t have much to add that I haven’t already shared in my first and second trimester essentials posts (which you can find here and here), the third trimester has brought a clear shift toward preparation: physically, nutritionally, and mentally.
These are the third trimester essentials that are supporting me most as I prepare for labor, recovery, and welcoming baby #3.
Preparing for Labor in the Third Trimester
I’m officially in the “prepping for labor” phase of pregnancy. Since we don’t yet know whether I’ll be having a VBAC or a repeat C-section, I’m focusing heavily on pelvic floor health so that I’m as prepared as possible for a vaginal delivery if that’s the route my body takes.
Around 32 weeks, I started drinking raspberry leaf tea as a possible way to support labor preparation. The evidence on raspberry leaf tea is mixed and overall limited, but I enjoy drinking it, and given the low risk, I feel comfortable including it. This is absolutely optional and not a necessity.
One of my biggest third trimester must-haves has been my pregnancy birth ball. I use it daily for pelvic floor exercises and try to sit and move on it for about 10-15 minutes, twice per day. I’ve also continued regular movement through incline walking and resistance band workouts. I don’t follow a specific pregnancy workout app, just routines that feel good and productive for my body at this stage. I highly recommend a yoga block and resistance bands for your third-trimester workout routine.
I know this one is super controversial but I have also opted to see a chiropractor this pregnancy to help baby girl potentially stay “head down” or just be in the optimal positioning for child-birth.
Oh, and when the belly is just so large – this belly band has been super helpful in keeping my back from aching throughout the day.
Third Trimester Supplements & Nutrition
I am still iron deficient, which is not optimal in the third trimester as baby begins drawing on maternal iron stores in preparation for birth. You can read more about iron needs for baby here.
To support my iron levels, I:
- Take a daily iron supplement
- Intentionally prioritize iron-rich meals
- Use the Lucky Iron Fish (with MD approval) to make iron-fortified water
- Cook with cast-iron pans whenever possible
Important: Always discuss the use of the Lucky Iron Fish or iron supplementation with your healthcare provider prior to use.
Because iron supplements can contribute to constipation, I also take a stool softener per my MD’s recommendation. Additionally, I take Calm magnesium gummies at night to help with muscle cramps and support regular bowel movements.
In addition to iron, my current third trimester supplements include:
- FullWell Prenatal
- Needed’s Omega-3 Supplement
- Needed’s Hydration/Electrolyte Packs
- Needed’s Collagen Powder
This post is not medical advice, just a detailed look at what I personally am using during my third trimester. Always consult your healthcare provider before starting or changing supplements.
Third Trimester Comfort Essentials
At 35 weeks pregnant, my pregnancy pillow remains my number one must-have. It’s the main reason I’m still getting a full night’s rest – 10/10 recommendation.
Some of my most-worn third trimester comfort clothes include:
- Kindred Bravely pajamas + nursing bra (the sublime crossover is my favorite)
- Kyte Baby pajamas
- CRZ Yoga leggings
- Stokke sweatsuit
Comfort truly matters in the third trimester, and these are pieces I consistently reach for.
Preparing for Postpartum
I’ve officially started my postpartum freezer meal prep, which you can find here, including the recipes I’m using and the nutrients I’m prioritizing to support recovery and breastfeeding.
I’ve also already packed my hospital bag (hello, type A tendencies). I share everything I packed in this post here, in case you’re building your own list.
Final Thoughts on the Third Trimester
I am incredibly grateful for a healthy pregnancy so far and truly in awe of what the body can do. We’re officially in countdown mode, waiting for this little one to decide when she’s ready to arrive, and I cannot wait to meet her.g with formula – you are giving your baby valuable immune protection and health benefits backed by research. There is no amount “too small” to matter. Whatever combination works for you and your baby is the right choice for your family!
Want more? My course is a 100% evidence-based approach to starting solids in a way that encourages a healthy dietary pattern from the start.
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Cinthia Scott is a Registered Dietitian (RD) and International Board Certified Lactation Consultant (IBCLC) with over 10 years experience in the field of dietetics. Cinthia focuses on ensuring optimal nutrition in the first 1000 days of life to ensure optimal growth and development as well as set the stage for long-term health. Cindy is an author, starting solids expert, and advocate for caregivers receiving evidence based education and support surrounding breastfeeding and starting solids.
Cinthia is co-author of the 101beforeone Starting Solids Book, “101beforeone -baby-led feeding cookbook,” and is the founder and owner of The Baby Dietitian LLC which is her private practice built to provide virtual 1:1 services for caregivers surrounding infant nutrition, toddler nutrition, and breastfeeding support. Cinthia is also the creator of the Starting Solids 101 Program which provides caregivers 1:1 support from a Pediatric Dietitian on how to provide optimal nutrition from the start and create healthy eating habits that will last their whole lifetime. To work with Cinthia, you can access her services here.
Cinthia provides tons of free information for parents on her social media accounts as well.
- Instagram: @The.Baby.Dietitian
- Tiktok: @The.Baby.Dietitian