Last Updated on October 20, 2025 by Margaret Taylor
The Pregnancy Energy Slump is Real. But Is That “Boost” in a Bottle Safe?
You’re dragging. The kind of tired that a nap can’t fix. Your body is building a whole new human, complete with organs and tiny fingernails, and it’s using every ounce of your energy to do it. So, when you see an ad for a shiny bottle promising to get you through the day, it’s tempting. So, so tempting.
But here’s the thing: when you’re pregnant, you’re not just eating for two. You’re making safety decisions for two. And the world of energyboosting supplements is a wild west, especially here in the US where the rules are surprisingly lax.
Let’s cut through the noise. I remember with my first, I was so exhausted I cried in the grocery store because I couldn’t decide on a cereal. The thought of a quick fix was a siren song. But after a frantic call to my OBGYN, I got a serious reality check. This isn’t about willpower; it’s about wisdom.
Why the US Supplement Market is a Different Beast
This is the most important concept to grasp. In the United States, supplements are regulated as food, not drugs. Let that sink in for a minute.
The FDA doesn’t approve supplements for safety or effectiveness before they hit the shelf. It’s basically the honor system. A company can manufacture and sell a product, and it’s only after people report problems that the FDA can potentially step in and issue a warning or a recall. This is the complete opposite of how prescription medications are handled, which undergo years of rigorous clinical trials.
Funny story, I once bought a “natural energy” supplement before I was pregnant. The ingredient list was a paragraph long with names I couldn’t pronounce. I felt jittery and weird, not energized. That experience alone taught me to be skeptical. When you’re pregnant, that skepticism isn’t just smart—it’s essential.
The Usual Suspects: A Rundown of Common Energy Ingredients
Let’s play a game of “Safe, Not Safe, or Heck No.” Here’s a breakdown of what you’ll typically find in those energy boosters and what the experts say.
Caffeine: The Familiar Frenemy
Ah, caffeine. For many of us, it’s the cornerstone of modern life. During pregnancy, it’s not totally offlimits, but it needs to be strictly managed.
The American College of Obstetricians and Gynecologists (ACOG) recommends consuming less than 200 mg of caffeine per day. To put that in perspective, a typical 16oz brewed coffee has about 310 mg. A shot of espresso? Around 64 mg. So, you’ve got a little wiggle room, but you have to count everything—soda, tea, chocolate.
Here’s the kicker: many energy supplements and shots contain concentrated, unlabeled amounts of caffeine. You might think you’re taking a “herbal” supplement, but it could be loaded with caffeine from sources like guarana or yerba mate, pushing you way over that 200 mg limit without you even knowing it. High caffeine intake has been linked to an increased risk of miscarriage and low birth weight.
BVitamins: The Generally Good Guys
This is where we get some good news. B vitamins, particularly B12 and B6, are crucial during pregnancy. They help form red blood cells, support your baby’s brain development, and yes, play a key role in energy production.
Most prenatal vitamins contain ample Bvitamins. If you’re feeling run down, it’s unlikely that taking an extra Bcomplex will harm you, but it’s also probably unnecessary if you’re already taking your prenatal. The biggest mistake I see people make is thinking a Bvitamin shot is a magic bullet. It’s not. It’s just giving you more of what you should already be getting from a balanced diet and your prenatal.
Herbal Ingredients: The Danger Zone
This is where we enter the red alert territory. “Natural” does not mean “safe for pregnancy.” Not even close.
- Yerba Mate & Guarana: As mentioned, these are often just sneaky sources of caffeine. Hard pass.
- Ginseng: This popular herb has been associated with potential birth defects in some animal studies. Most experts strongly advise against it during pregnancy.
- Ginkgo Biloba: It can affect blood clotting, which is a big concern during labor and delivery. Avoid it.
- Other “Proprietary Blends”: This is a giant red flag. Companies use this term to hide the specific amounts of ingredients. If you see “proprietary blend” on a label, put the bottle down and back away slowly. You have no idea what or how much you’re ingesting.
So, What’s a Tired MamaToBe To Do?
Feeling hopeless? Don’t. While the supplement aisle might be a minefield, there are safe, effective, and doctorapproved ways to fight pregnancy fatigue.
My friend Sarah was a wedding photographer during her second trimester. The weekend marathons were killing her. Instead of reaching for an energy drink, her doctor suggested she focus on what she could control: her diet. She started packing small, proteinrich snacks like nuts, cheese sticks, and hardboiled eggs. She also made a point to sip water constantly. The difference, she said, was night and day. The steady fuel from real food beat any chemical buzz.
Here’s a pro tip from my own experience: Listen to your body. If you’re tired at 8 PM, go to bed. The dishes can wait. The laundry can wait. Give yourself permission to rest. Your body is doing the most important work it will ever do.
Gentle exercise, like a 20minute walk, can also work wonders. It seems counterintuitive, but moving your body increases blood flow and can actually boost your energy levels. And of course, the golden rule: always, always talk to your doctor or midwife. They know you and your pregnancy best. Run any and all supplements by them, even the ones that seem “harmless.” The ACOG website is an incredible resource for trustworthy information you can use to start that conversation.
FAQ: Your Burning Questions, Answered
Can I just take an extra prenatal vitamin for energy?
Nope. Don’t do this. Prenatals are formulated to give you the exact amounts of vitamins and minerals you need. Doubling up can lead to toxic levels of certain nutrients, like Vitamin A, which can be harmful to your baby.
What about electrolyte drinks or powders?
This is a tricky one. While staying hydrated is crucial, many popular electrolyte drinks are loaded with sugar, artificial colors, and other nonessential additives. If you’re dealing with severe morning sickness, your doctor might recommend a specific brand. Otherwise, water is your best bet. You can check the CDC’s guidelines on sugary drinks to understand why less is more.
Is it safe to take anything for energy while breastfeeding?
Many of the same cautions apply. What you consume can pass into your breast milk. Caffeine is generally considered okay in moderation (think 12 cups of coffee), but herbal supplements remain a major question mark. Always consult your pediatrician or a lactation consultant before introducing anything new.
The Final Word: Trust Your Gut (and Your Doctor)
Pregnancy is a season. A demanding, beautiful, and exhausting season. The desire for a quick energy fix is completely understandable. But the safest path is almost always the simplest one: prioritize sleep (when you can), eat small, nutrientdense meals, stay hydrated, and move your body gently.
View that exhaustion as a signal from your body to slow down, not as a problem to be solved by a pill or a potion. You’ve got this. And when in doubt? Pick up the phone and call the one person whose advice truly matters for you and your baby—your healthcare provider.