Week 14: Facial Expressions

Did you know your baby can already make faces? This week, the facial muscles are developing, and the fetus can frown, squint, and even try to suck its thumb. Your baby is now about 8.5 cm long and weighs around 40–45 grams — the size of a lemon.

You are well into the second trimester now, and your body is adapting well. For many, this is the period where pregnancy really starts to be enjoyed. Energy is back, nausea has passed, and the bump is beginning to show clearly as a baby bump.

According to ACOG and the NHS, this is an important period for fetal development. Your baby is growing rapidly, and it is now more important than ever to ensure a good diet with enough vitamin D, iron, and calcium.

Baby's Development

Facial expressions: The muscles in the face are developed enough for your baby to frown and grimace
Lanugo covers the body: A fine, downy hair growth called lanugo now covers your baby's body. It helps with temperature regulation and keeps vernix caseosa in place
Thyroid gland producing hormones: Your baby's own thyroid gland is beginning to make hormones, which are important for growth and metabolism
Thumb sucking: Many fetuses begin sucking their thumb now. This is an important sucking reflex that prepares the baby for breastfeeding
Neck muscles strengthening: Your baby can now move its head more freely, and the neck is gradually straightening
Palate closing: The palate closes during this period, and the face takes on its final form
Kidneys producing urine: The kidneys are now in full operation, filtering blood and producing urine, which is released into the amniotic fluid
Size: The fetus is about 8–9 cm long (crown to rump) and weighs around 40–45 grams

Lanugo — Baby's Natural Coat

Lanugo is a fine, colourless body hair that covers the entire fetus from around week 14. It serves several functions: it keeps vernix caseosa (the protective waxy coating) in place against the skin, contributes to temperature regulation, and stimulates sensory development through touch on the skin.

Lanugo usually disappears in weeks 36–40, but premature babies may still have visible lanugo at birth. The hair that disappears is swallowed by the baby along with the amniotic fluid and becomes part of meconium (the first bowel movement). This is completely normal and harmless.

Your Body

Baby bump becoming visible: Most people now notice the bump has grown noticeably. It is no longer just bloating!
Appetite is back: After weeks of nausea, you can finally enjoy food again. Many experience strong food cravings
Hair and skin changing: Many experience thicker, glossier hair and a "glow" to the skin due to hormones and increased blood flow
More energy: Most people feel significantly better now than in the first trimester
Nasal congestion may start: Hormones can make the mucous membranes in the nose swell, giving a feeling of having a cold (pregnancy rhinitis)
Libido may change: Some experience increased sexual desire, while others notice little change
Stretch marks: Early stretch marks may begin to appear on the abdomen, hips, or breasts

Pregnancy Glow

The famous pregnancy glow is caused by increased blood volume (giving the skin redness) and increased sebum production (giving shine). Not everyone experiences this — some get more spots or dry skin instead. All reactions are normal and are caused by the major hormonal changes.

Pigmentation changes are also common. Many notice the areola becoming darker, and some develop the dark line on the abdomen (linea nigra). Moles can also become larger or darker. Most of these changes fade after birth.

Good to Know

Now that appetite has returned, it is important to eat a varied and nutritious diet. According to WHO and ACOG, you do not need to eat for two — you need a little extra of specific nutrients. Focus on protein (meat, fish, eggs, beans), iron, calcium, and fibre. You need about 300 extra calories per day in the second trimester — equivalent to an extra snack.

Skin can become more sensitive during pregnancy. Use sunscreen with a high SPF (at least SPF 30), especially on the face, to avoid melasma (pregnancy spots). A good moisturiser on the abdomen can also help keep the skin soft and elastic.

The next routine scan is around weeks 17–19, when your baby's organs are examined thoroughly. This is called the anatomy scan. You can also find out the sex if you wish. Use our due date calculator to track important dates.

Vitamin D is important year-round. According to ACOG and the NHS, all pregnant people should take a vitamin D supplement — 600 IU (15 micrograms) daily. Vitamin D is important for calcium absorption and your baby's bone and dental health.

Remember to drink enough water throughout the day. According to WHO, pregnant people should drink at least 1.5–2 litres of fluid daily. Adequate fluid helps with constipation, dry skin, and headache.

Vitamin D and Pregnancy

Vitamin D plays a central role in pregnancy. ACOG and the NHS recommend that all pregnant people take a vitamin D supplement — 600 IU (15 micrograms) daily.

Why Is Vitamin D Important?

Essential for calcium absorption, which in turn is crucial for your baby's bone and dental health
Important for a well-functioning immune system in both mother and baby
Contributes to normal muscle function
Deficiency is associated with increased risk of pregnancy complications like pre-eclampsia and preterm birth

Who Is at Higher Risk of Deficiency?

According to ACOG and the NHS, the risk of vitamin D deficiency is higher for:

People with limited sun exposure (living at high latitudes, working indoors)
Those who cover most of their skin
People with darker skin who need more sun to produce vitamin D
Pregnant people who do not eat oily fish regularly

Good Vitamin D Sources

Oily fish (salmon, mackerel, herring, trout)
Egg yolks
Fortified dairy products and plant milks
Vitamin D supplement (600 IU / 15 micrograms daily)

Constipation and Digestion

Many pregnant people experience constipation in the second trimester. It is caused by the hormone progesterone slowing the bowel, and by iron supplements many begin taking:

What Can Help

Eat fibre-rich food: whole grain products, vegetables, fruit, prunes
Drink at least 1.5–2 litres of fluid daily
Be physically active — daily walks stimulate the bowel
Prunes and prune juice are natural and safe remedies
Talk to your midwife about gentle laxatives if needed

The Anatomy Scan — What to Expect

The anatomy scan is offered between weeks 17 and 19. Here is what to know:

Preparation

Drink some water beforehand — a partly full bladder makes it easier to see the baby
Wear loose-fitting clothes for easy access to your abdomen
Write down questions you want to ask in advance
Bring your partner — it is a wonderful experience to share

What Is Examined

Development and structure of the brain
Heart structure and function (four chambers, valves, blood flow)
Spine and skeleton
Kidneys, bladder, and stomach
Placental position and function
Amount of amniotic fluid

Sex

You can usually find out your baby's sex at the anatomy scan, but it depends on your baby's position. Let the sonographer know in advance whether you want to know or want to keep it a surprise. According to ACOG, the anatomy scan is a standard part of prenatal care.

Exercise and Physical Activity

The second trimester is the ideal time to establish good exercise habits:

Walking: 30 minutes daily for good cardiovascular fitness and fresh air
Swimming: Relieves joints and provides excellent full-body exercise. Water supports your weight
Prenatal yoga: Strengthens, stretches, and provides mental calm. Breathing exercises prepare for birth
Kegel exercises: The second trimester is a great time to start. They prepare your body for birth and help with recovery afterwards
Light strength training: Adapted for pregnancy with focus on back, legs, and core

According to ACOG, pregnant people should aim for at least 150 minutes of moderate activity per week. Avoid contact sports, activities with high fall risk, and exercising while lying flat on your back after week 16. You can safely continue most activities you did before pregnancy, but listen to your body and reduce intensity if necessary.

Benefits of Exercise During Pregnancy

Reduced risk of gestational diabetes and pre-eclampsia
Better sleep quality and more energy
Less back and pelvic pain
Better mental health, less anxiety, better mood
Easier birth and faster recovery
Prevention of excessive weight gain

Mental Health and Emotions

The second trimester often brings a sense of relief and optimism. Your body has adapted to hormone levels, and many feel more emotionally stable. But it is still normal to have mixed feelings:

Common Thoughts and Feelings Now

Relief at having passed the most vulnerable period
Excitement and anticipation about the little one coming
Worry about test results and your baby's health
Thoughts about parenthood and how life will change
Uncertainty about the changing body

What Can Help

Share your thoughts with your partner, a friend, or your midwife
Write a diary for reflection
Regular physical activity is proven to improve mental health
Prenatal yoga combines movement with mindfulness
Contact your midwife or GP if you experience persistent sadness or anxiety

According to the NHS and ACOG, prenatal depression affects around 10–15% of pregnant people. It is important to seek help early, and there are safe treatments available during pregnancy.

Nutrition in Week 14

Now that appetite is back, it is important to focus on a balanced diet. According to ACOG and WHO, you do not need to eat for two — you need about 300 extra calories per day in the second trimester.

Good Meal Ideas

Breakfast: Wholegrain toast with cheese and peppers, or porridge with fruit and nuts
Lunch: Salad with chicken or egg, wholegrain bread with salmon
Dinner: Fish with vegetables, meat stew with root vegetables, lentil soup
Snacks: Fruit with nuts, yoghurt with granola, vegetables with hummus

What to Avoid

Raw or undercooked meat and fish (risk of toxoplasmosis and listeria)
Soft cheeses and mould-ripened cheeses (risk of listeria)
Unpasteurised dairy products
More than 200 mg caffeine daily (about 2 cups of coffee)
Alcohol (no safe amount, according to WHO and ACOG)
High-mercury fish (shark, swordfish, king mackerel)

Weight Gain in the Second Trimester

Normal weight gain in the second trimester is about 0.5 kg per week. Remember that weight gain is not just the baby, but also the placenta, amniotic fluid, increased blood volume, and breasts and uterus.

For Partners

Talk to your bump! It is a good habit to start, even though hearing is not fully developed yet
Help plan healthier meals now that appetite is back. Cook together
Be aware that food cravings can be intense. Be supportive, even if the combinations seem odd!
Start planning the anatomy scan together — it is one of pregnancy's great moments
Read up on parental leave rules in your country

Tips for Week 14

Use sunscreen daily: Skin is extra sensitive to pigmentation changes during pregnancy
Take a pregnancy photo: Document your bump now that it is really beginning to show
Stay active: Continue with daily walks and light exercise. It gives more energy and better sleep
Take vitamin D: Make sure you get 600 IU (15 micrograms) of vitamin D daily, as recommended by ACOG and the NHS
Kegel exercises: The second trimester is a great time to start pelvic floor exercises
Prepare questions for the anatomy scan: Write down what you want to know
Think about your birth preferences: It is never too early to start thinking about your wishes for the birth

When to Contact Your Doctor

Contact your doctor or midwife if you experience:

Persistent headache that does not improve
Visual disturbances like flashing lights or double vision
Swelling in face or hands (may indicate pre-eclampsia)
Severe abdominal pain
Vaginal bleeding
Fever above 38°C (100.4°F)
Watery discharge that may indicate amniotic fluid leaking

Iodine and the Thyroid

Now that your baby's thyroid gland is starting to produce its own hormones, iodine is especially important. According to WHO and ACOG, pregnant people need about 220 micrograms of iodine daily.

Why Is Iodine Important?

Essential for thyroid hormone production
Crucial for your baby's brain development and nervous system
Important for metabolism in both mother and baby
Deficiency can affect your baby's cognitive development

Iodine Sources

Dairy products: Important dietary sources (a glass of milk provides about 56 micrograms)
Eggs: Contain iodine in the yolk
Fish and seafood: Good sources, especially white fish
Iodised table salt: Some types of salt are enriched with iodine

Risk Groups for Iodine Deficiency

Those at higher risk of iodine deficiency during pregnancy include people who:

Do not drink milk or eat dairy products
Eat little fish and seafood
Follow a vegan diet
Use non-iodised salt

Talk to your midwife about iodine supplements if you are in a risk group.

Skin Changes in Pregnancy

Pregnancy can cause a range of skin changes. Most are completely harmless and fade after birth:

Common Skin Changes

Melasma (pregnancy mask): Dark patches on the face, especially the forehead, cheeks, and upper lip. Prevent with high-SPF sunscreen
Linea nigra: Dark line from the navel to the pubic bone, sometimes also above the navel
Darker areola: May become darker and larger
Stretch marks: Pink or purple stripes on the abdomen, breasts, hips, or thighs
Spider naevi: Small, reddish blood vessel patterns that may appear on the face or upper body
Acne: Some experience more spots, others experience clearer skin

Skincare During Pregnancy

Use SPF 30+ sunscreen daily, year-round
Moisturise with a rich cream or oil, especially on the abdomen and breasts
Choose mild, fragrance-free products
Avoid retinol (vitamin A acids) in skincare products
Check with your midwife or doctor before using new skincare products

Did You Know?

Lanugo is a fur coat: The fine hair layer now covering your baby is called lanugo and acts as an insulating layer. It keeps vernix (the protective waxy coating) in place and helps with temperature regulation. Your baby swallows the lanugo along with amniotic fluid, and it becomes part of meconium
Your baby can taste what you eat: The taste buds are beginning to function, and your baby can actually taste differences in the amniotic fluid based on what you eat. Research shows that babies prefer flavours they became familiar with in the womb
The thyroid gland is active: Your baby's own thyroid gland is now producing hormones. These hormones are crucial for brain development and growth. That is why iodine is an important nutrient for pregnant people — WHO recommends 220 micrograms daily
Your baby is more active than you think: The fetus moves about 50 times an hour at week 14. You feel nothing yet because your baby is still small and has plenty of room in the uterus
The palate is closing: At week 14, the palate closes. This is the period when cleft palate forms if it occurs — but it is relatively rare and can be treated

Frequently Asked Questions About Week 14

What is melasma (pregnancy mask)?

Melasma is dark pigmentation patches that can appear on the face, especially on the forehead, cheeks, and upper lip. It is caused by hormones stimulating pigment production. High-SPF sunscreen is the best prevention. The patches usually fade within a few months after birth. Up to 70% of pregnant people experience some degree of melasma.

Is it normal to have intense food cravings?

Yes, food cravings are very common in pregnancy and are mainly caused by hormonal changes. As long as you eat a varied and nutritious diet otherwise, it is fine to indulge occasionally. Contact your midwife if you crave non-food items such as soil, chalk, or ice (called pica) — it may indicate a nutritional deficiency, especially iron.

When is the next scan?

The next routine scan is the anatomy scan, usually performed between weeks 17 and 19. Your baby's organs are examined thoroughly, and you can find out the sex if you wish. The scan is a standard part of prenatal care.

Can I colour my hair during pregnancy?

Research suggests that hair colouring is safe after the first trimester. The amount of chemicals absorbed through the scalp is minimal. If you are concerned, choose ammonia-free products or only colour the lengths without touching the scalp. Ensure good ventilation.

Should I use stretch mark cream?

No cream has been proven to prevent stretch marks — a lot depends on genetics and how quickly the skin stretches. Good moisturising keeps skin soft and can reduce itching. Oil (almond oil, coconut oil) or rich creams are popular choices. Stretch marks typically fade over time from reddish to silvery white.

Is paracetamol safe during pregnancy?

Yes, paracetamol (acetaminophen) is considered the safest pain reliever during pregnancy according to the NHS and ACOG. Use the lowest effective dose for the shortest time. Avoid ibuprofen and other NSAIDs, especially after week 20. Talk to your doctor or pharmacist if you are unsure about any medication.

What is iodine deficiency, and why does it matter for pregnant people?

Iodine is an essential mineral for the thyroid gland and is crucial for your baby's brain development. According to WHO, pregnant people need 220 micrograms of iodine daily. Good sources are dairy, eggs, and fish. Talk to your midwife about iodine supplements, especially if you do not eat dairy or fish regularly.

What is the difference between the anatomy scan and first trimester screening?

First trimester screening (CFTS) is done at weeks 11–14 and is a screening test for chromosomal differences (trisomy 21, 18, 13). The anatomy scan is done at weeks 17–19 and is a thorough examination of your baby's organs — brain, heart, kidneys, spine, and more. Both are voluntary. First trimester screening gives a risk assessment, while the anatomy scan checks that organs are developing normally.

How often should I weigh myself during pregnancy?

It is enough to weigh yourself about once a week, at the same time and on the same scales to get reliable figures. Daily fluctuations in weight are normal and are caused by fluid balance, meals, and digestion. Weight is also checked at prenatal appointments. Total weight gain depends on your pre-pregnancy BMI (11.5–16 kg for those with normal pre-pregnancy weight). Do not fixate on the number — focus instead on eating nutritiously and staying active.

What is a normal heart rate for my baby?

A normal fetal heart rate is between 110 and 160 beats per minute. This is much faster than an adult's heart rate, which usually sits at 60–100 beats per minute. Your midwife listens to your baby's heartbeat at prenatal appointments, and it can already be heard with a doppler ultrasound. Heart rate varies throughout pregnancy and can fluctuate depending on whether your baby is active or resting.

Next week: Your baby's hearing is developing, and they can soon pick up sounds from the outside world!