Surviving the First Trimester: Nausea, Exhaustion and What Actually Helps

Written by Kelly Suggate, Fertility Nutritionist | Reviewed June 2026

Whether you have been trying to fall pregnant for years or the positive test came as a complete surprise, very few women come out the other side of the first trimester with the pregnancy glow they were promised. If you have been trying for a while, you may already be entering pregnancy exhausted, before the nine month stretch has even properly begun.

So how do you take care of yourself while your body is busy building an entirely new organ and a human being, often while still working, parenting other children, or simply trying to function? Here is what actually helps.

What causes nausea in the first trimester?

Low blood sugar, being too hungry and being too full are all common nausea triggers in early pregnancy, a pattern supported by research from the Royal Australian and New Zealand College of Obstetricians and Gynaecologists. A few practical adjustments make a meaningful difference.

Start the day with a small salty snack before sitting up in bed, rather than getting up on an empty stomach. Eat smaller, more frequent snacks rather than large meals, which helps prevent the blood sugar drops that trigger nausea. Include a small amount of protein at breakfast, even just a sip of a protein smoothie or a bite of egg, as protein helps stabilise blood sugar throughout the day.

How to stop nausea in early pregnancy: what to eat

It might seem counterintuitive to the whole food approach generally recommended in pregnancy, but in the first trimester, carbohydrates can be your saviour. Carbs tend to be easier to digest, which means your body has a better chance of absorbing them before nausea takes over. When keeping anything down feels impossible, fruit, sweet potato, smoothies or plain rice are often more manageable than anything else.

Where you can, add a small portion of protein or fat alongside the carbs, such as Greek yoghurt, eggs, nuts, cheese or avocado. This helps stabilise blood sugar and reduces the likelihood of further nausea.

Can bone broth help with pregnancy nausea?

Nutrient dense bone broth is a genuinely useful option when food feels unappealing or impossible to keep down. It is rich in vitamins and minerals, responds well to salty cravings, and even a few small sips can provide real benefit on days when eating feels like too much.

What supplements help with morning sickness?

Ginger

"Ginger is a great natural first line treatment many women can easily incorporate into their diet," says Kelly Suggate. Taking 1g of ginger daily for at least four days has been associated with a 5-fold likelihood of improvement in nausea and vomiting during pregnancy, according to a meta-analysis of six randomised, placebo-controlled trials published in the Journal of the American Board of Family Medicine.

Vitamin B6

"Vitamin B6 is a well researched vitamin that can help ease mild to moderate pregnancy related nausea," Kelly explains. Symptoms appear to improve significantly with at least 10mg daily, often within three days of starting supplementation. Not all B6 supplements are equal. "I recommend seeking the advice of a nutritionist or naturopath to ensure you choose the best quality and active form of B6, pyridoxal-5-phosphate. A practitioner can also consider any additional B6 that may already be in your prenatal multi."

Could my prenatal be making my nausea worse?

If nausea is significant, your prenatal itself may be contributing. "Some off the shelf prenatal vitamins contain poorer quality forms of certain nutrients, which are not absorbed as well by the body, leading to unpleasant side effects," Kelly notes. "A very common one is iron, with Ferrous Fumarate and Ferrous Sulfate being the two I see most that cause stomach upset and constipation."

Checking the form of iron, if present, and considering an iron free formula in the preconception and early pregnancy period, is worth discussing with a practitioner if nausea is severe.

Is it safe to exercise in the first trimester?

Yes, for healthy women with normal pregnancies. According to guidance from the Australian Department of Health, physical activity does not increase the risk of miscarriage, low birth weight or early delivery. It is still worth discussing your exercise plans with your healthcare provider at your early prenatal visits, and informing your trainer or instructor of your pregnancy so any necessary adjustments can be made before you participate.

At least 30 minutes of activity most days is recommended, helping to alleviate back pain, constipation and the early growing pains of a changing body, while also supporting mental clarity and stress reduction. As Peaches Pilates puts it: "The general rule is to enjoy 70 to 80% of your usual fitness routine. Staying active is key to easing pregnancy symptoms, preparing for labour, and surviving those long nights ahead with a little one. Always consult your doctor and physio before pregnancy and postnatal fitness."

Walking gives a total body workout that is easy on the joints and muscles.

Swimming and water workouts engage many muscle groups while the water supports body weight, reducing injury and strain risk.

Prenatal yoga reduces stress, improves flexibility, and encourages focused breathing.

Prenatal Pilates is highly modifiable and targeted, making it one of the most effective ways to maintain fitness during pregnancy while reducing the chance of physical complications and supporting general mobility.

Why am I so exhausted in early pregnancy?

Early pregnancy brings an exhaustion unlike anything most women have experienced. Your body is generating new cells, producing additional blood volume, developing maternal tissue, and supporting a growing foetus and placenta, all at once. Sleep is essential, but it does not always feel like enough.

Nutritionally, a prenatal high in B vitamins and containing adequate magnesium supports the cellular energy production process, which can help take the edge off fatigue that sleep alone does not resolve.

The Prenatal by moode contains a full B complex, magnesium bisglycinate, calcium folinate and 300mg of choline. It is Australian made and iron free. Always read the label and follow directions for use.

How do you build a support team in your first trimester?

When the early weeks feel endless, leaning on support matters. Finding the right care team in the first trimester, whether a midwife, obstetrician, GP led shared care or a combination, becomes the foundation for the rest of your pregnancy and early parenthood. For more on choosing the right model of care, see How to Choose Prenatal Care Options Australia.

moode answers your questions about the first trimester

When does first trimester nausea usually peak?

Nausea typically begins around week 6 and peaks between weeks 9 and 10, often easing significantly by week 14. The pattern varies considerably between women, and some experience little to no nausea at all.

Is it normal to lose weight in the first trimester due to nausea?

Mild weight loss in the first trimester is common and generally not a cause for concern if it resolves as nausea eases. Significant or persistent weight loss, or inability to keep any food or fluids down, warrants a conversation with your healthcare provider, as this may indicate hyperemesis gravidarum, a more severe condition requiring medical management. See our guide to hyperemesis gravidarum for more detail.

Can I take ginger supplements alongside my prenatal?

Generally yes, ginger is well tolerated alongside a prenatal vitamin. As with any supplement combination, mentioning it to your healthcare provider or pharmacist is a sensible check, particularly if you are also taking other medications.

Why am I so much more tired in the first trimester than I expected?

First trimester fatigue is driven by a rapid rise in progesterone, the metabolic demands of building a placenta, and a significant increase in blood volume and cellular activity. It is genuinely one of the most physically demanding periods of pregnancy, even though very little is visibly happening yet.

Should I tell my personal trainer or gym I am pregnant straight away?

Yes, as soon as you feel comfortable doing so. A qualified trainer needs to know to adjust your program appropriately, particularly avoiding certain positions and high impact movements, and to monitor your exertion levels safely.

About Kelly Suggate

Kelly Suggate is a Fertility Nutritionist specialising in preconception, pregnancy and postpartum nutrition. Visit kellysuggate.com.au for more from Kelly.