Everything you need to know about your second trimester

Welcome to your second trimester – weeks 13-28 of pregnancy. You’ll be glad to hear many women find this stage of pregnancy easier than the first. Most of the early pregnancy symptoms improve or disappear entirely. Hopefully, you’ll feel less nauseous and more comfortable with being pregnant.
 

Hormonal changes during the second trimester

 
The second trimester is characterised by several hormonal changes that support foetal growth and prepare your body for birth. 
 

Relaxin

 
During your second trimester, your body releases relaxin in preparation for birth. As the name would suggest, this hormone relaxes the ligaments in the pelvis and widens the cervix (1). However, relaxin can also cause discomfort in your muscles and joints, especially around the hips, groin, and abdominal area.
 

Cortisol

 
Although cortisol is best known as a stress hormone, it also plays a critical role in foetal development (2). In some cases, climbing cortisol levels can weaken elastin fibres in the skin, which can increase the likelihood of stretch marks in the second trimester.  
 

Melanocyte-stimulating hormone

 
The continuing surge in oestrogen and progesterone causes the secretion of melanocyte-stimulating hormone. Melanocyte cells produce melanin, a pigment that gives skin, hair and eyes their colour (3). You may notice that your nipples darken, freckles and moles become more pronounced, and brown or grey patches (melasma) appear around the face during your second trimester.  
 

Foetal developments during the second trimester

 
By the end of the second trimester, you certainly ‘look’ pregnant. Your baby is approximately 33-66cm long and weighs between 0.9 kg and 1.3kg, resembling the size of a butternut squash.  Now, your little one can kick, move, and turn from side to side. They can swallow and suck. They’re growing hair and fat. Their eyelids are beginning to open, and fingerprints have formed.
 

Common symptoms

 
Although everyone’s second trimester will be different, you may experience the following symptoms.
 

Mild swelling of ankles and feet

 
Many women experience swollen, puffy feet and ankles around week 22 of pregnancy due to the pressure from the growing uterus.
 
Staying active, keeping your feet propped up when you’re sedentary, avoiding long periods of standing and sitting, and sleeping on your side can help reduce puffiness. You may also want to swap table salt for naturally mineralised rock or sea salt.
 

Weight gain

 
You’ll notice that your appetite increases in the second trimester to support your growing baby. Moderate weight gain is a normal and necessary part of any healthy pregnancy. Women tend to gain between 10kg and 12.5kg, and put on most of the weight after week 20. As always, any extra calories should, ideally, be from nutritionally-dense sources.
 

Leg discomfort

 
You may experience niggling muscle restrictions in your legs during your second trimester. This, in part, is down to hormonal changes but may also result from low magnesium and calcium.
 
Make a conscious effort to eat a varied, wholefood pregnancy diet to replenish your mineral stores. Leafy greens, beans, lentils, and almonds, are excellent sources of magnesium and calcium. Taking a pregnancy multivitamin with these minerals can provide a reliable intake, too.
 

Stretch marks 

 
Thanks to hormonal fluctuations – not weight gain, contrary to popular belief – stretch marks are also common in the second trimester of pregnancy. They’re perfectly normal (and beautiful!). Not everyone gets them; it depends on your skin type and genetic disposition.
 
Unfortunately, there’s no magic bullet for preventing or treating stretch marks during pregnancy. However, eating a balanced pregnancy diet, rich in skin-supporting nutrients like zinc and vitamins A, C, E, and D3 and drinking plenty of water can help. You may also want to use coconut oil or cocoa butter to keep your skin hydrated and supple throughout pregnancy.
 

Other symptoms

• Sensitive gums

• Congestion

• Varicose veins

• Dizziness

• Urinary tract infections

• Mood changes

 

What nutrients are important during the second trimester?

 
While a balanced, whole food diet will lay the groundwork for good prenatal health, there are certain nutrients you need more of in the second trimester.  
 

Iron

 
Iron remains important throughout this stage of pregnancy, supplying oxygen to your growing baby. Iron, crucially, also supports your energy levels and overall sense of wellbeing throughout your second trimester.  
 
You need 27mg of iron in pregnancy, so make an effort to include more iron sources in your diet. Animal foods like red meat, fish, chicken, eggs, beans, lentils, nuts, seeds, and whole grains are excellent options.
 
The body absorbs iron from animal products better than iron from plants. However, eating vitamin-C-rich foods (kiwi, berries, tomatoes, and cabbage) at the same meal can support absorption.  
 
Besides increasing dietary iron, you may want to supplement with iron to support your baby’s growth and development throughout the second trimester and beyond.  
 

Calcium

 
During pregnancy – and throughout the second trimester – calcium helps form your baby’s bones, teeth, muscles, nerves, and circulatory system.
 
Aside from dairy products like milk, yoghurt and cheese, you can also find calcium in leafy greens, almonds, chia seeds, sardines, and lentils.
 
You need 1,000mg of calcium in pregnancy. So, alongside upping your dietary intake, it might be worth including supplemental calcium to cover any shortfalls.
 

Vitamin D3

 
Vitamin D3 works with calcium to support the growth of a baby’s bones, teeth, and nervous system. Low maternal vitamin D3 status has also been associated with an increased risk of gestational diabetes, premature birth, and pre-eclampsia (5). 
 
Sunlight is the best source of vitamin D3: when sunlight hits the skin, the body synthesises vitamin D3. However, you can also find small amounts in oily fish, eggs, red meat, UV-exposed mushrooms, and fortified juices and other drinks.
 
If you don't have enough sun exposure – which can be hard if you live in the UK, especially between October and March – spend most of your time indoors or cover your skin, you’ll struggle to obtain adequate vitamin D3 from food alone, especially if vegetarian or vegan[OS5]  since most sources derive from animal products.
 
As such, pregnant women should consider taking a daily supplement containing 10µg as a maintenance dose, in line with NHS recommendations (4).
 

Take a prenatal multivitamin

 
In an ideal world, you would have already started taking your prenatal multivitamin, so this is a gentle reminder to stick with it. Even if you eat a healthy, balanced pregnancy diet[OS6] , you can still run into nutritional gaps. A high-quality prenatal multivitamin is a simple and easy way to ensure your growing baby gets everything they need during your second trimester and beyond. 
 
Alongside your prenatal multi, we recommend taking a high-strength fish oil or vegan equivalent derived from plant-based microalgae. Fish oil and microalgae contain the essential fatty acid, DHA (docosahexaenoic acid), which supports the visual and cognitive development of your growing baby throughout the second trimester. 
 

Top tips for the second trimester

• Enjoy a colourful and wholefood diet if your morning sickness has stopped.

• Increase your caloric intake to 300-350 daily.

• Stay active and move regularly, but don’t overdo it.

• Do pelvic floor exercises.

• Keep your teeth healthy. Poor dental hygiene may cause labour complications.

• Drink plenty of water.

 

Find out more

 
If you found this article useful, you can read more about preparing for your third trimester here, as well as other helpful advice on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.
 

References:

1. (1) Relaxin You and Your Hormones from the Society for Endocrinology. Yourhormones.info. Available online: https://www.yourhormones.info/hormones/melanocyte-stimulating-hormone/

2. (4) Vitamin D supplementation during pregnancy. Available online: https://www.who.int/tools/elena/interventions/vitamind-supp-pregnancy

3. (5) Vitamins, minerals and supplements in pregnancy. nhs.uk. Available online: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

 

You Might Also Like

       

---