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14 Weeks Pregnant: Welcome to the Second Trimester

Medically reviewed by

Verena Brehm, Midwife Jul 29, 2026

Line illustration of a lemon: at 14 weeks pregnant your baby is about the size of a lemon, roughly 8.7cm crown to rump

Line drawing of a 14-week foetus with a defined neck, longer slimmer limbs and separated fingers and toes

Line drawing of a woman's torso at 14 weeks pregnant, showing the uterus halfway to the navel and a small early bump

Your baby is the size of a

Lemon

~45 grams

~8.7 cm / ~3.4 in

Key Takeaways

At 14 weeks pregnant, your baby is about 3 1/2 inches — 87 millimetres, roughly 8.7cm — from crown to rump and weighs about 45 grams, according to Mayo Clinic. The neck is more defined, and red blood cells are forming in the spleen.

You are in the second trimester now, the stretch many women find easier. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, notes that morning sickness usually starts around week 6 and eases up by the 12th week.

Your needs shift this trimester. Pregnancy Info advises about 340 extra calories per day and 27mg of iron daily, and staying active with at least 150 minutes of moderate activity each week.

Your Baby at 14 Weeks: Development & Growth

At 14 weeks pregnant, your baby is about 87 millimetres (roughly 8.7cm) long from crown to rump and weighs about 45 grams, according to Mayo Clinic. This week the neck becomes more defined, and red blood cells begin forming in the spleen.

Your baby measures about 8.7cm this week — roughly the length of a lemon, and a real jump from a few weeks ago. Mayo Clinic gives it as "almost 3 1/2 inches (87 millimeters) long from the top of the head to the bottom of the tailbone, called crown to rump," weighing "about 1 1/2 ounces (45 grams)." That crown-to-rump measurement is how fetal length is taken at this stage, because the legs are still curled up.

Small, specific things are happening inside. Mayo Clinic notes that at 14 weeks the neck "has become more defined" and red blood cells "are forming in the spleen" — your baby's body is quietly taking over jobs the yolk sac once did.

The skeleton is firming up around now, too. Mayo Clinic explains that just before this, bones "start to harden in your baby's skeleton, especially in the skull and long bones of the arms and legs," and that growth is quick through these weeks.

You may also hear that your baby's sex could become clearer this week. Mayo Clinic notes that "your baby's sex likely will become clearer this week," though whether it can be seen depends on the position at any scan — and most people find out at the detailed ultrasound later in the second trimester.

Your Body at 14 Weeks: Symptoms & Changes

At 14 weeks pregnant, many women feel the first-trimester fog lift. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, notes that morning sickness usually eases up by the 12th week, though other symptoms — tender breasts, constipation, backache, headaches, mood swings — can carry on. Every pregnancy is different.

The most welcome change this week is often the absence of one. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, notes that mild nausea and vomiting "usually starts around the sixth week of pregnancy and eases up by the 12th week" — so by 14 weeks, many women feel steadier. For some it lingers, and that happens too.

Other symptoms don't vanish overnight. Pregnancy Info lists tender or swollen breasts, constipation, gas and bloating, backaches, headaches, mood swings and leg cramps among the common discomforts of pregnancy. Any of these can still be part of your week 14.

Your body is also carrying more than the baby. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, explains that weight gain isn't just the baby — "your placenta, increased blood volume, larger breasts, and fat stores to support breastfeeding, also contribute." A little rounding through the middle is your body doing its work.

Mood is part of the picture, and worth naming plainly. Pregnancy Info notes that mood swings are common and not usually severe — but adds that "depression or disruptive mood swings are not normal and it is important to seek help for these more serious concerns." If your low mood is persistent, that is a reason to talk to your health care provider, not to wait it out.

If you sail through this week with barely a symptom, that is normal as well. Pregnancy Info puts it simply: "Every pregnant woman is different. Some will sail through pregnancy with very few symptoms, and others will be dogged with multiple discomforts throughout the 9 months."

What to Do at 14 Weeks Pregnant

NUTRITION AT 14 WEEKS PREGNANT

Add about 340 extra calories a day. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, states: "In the second trimester you need about 340 extra calories per day." It notes this "generally equates to 2 or 3 additional servings from any of Canada’s Food Guide’s food groups" — for example a piece of toast and a cup of milk, or an apple and ¾ cup of yogurt.
Get enough iron now. Pregnancy Info advises increasing "your daily iron intake to 27mg daily during the final six+ months of pregnancy to support an increase in red blood cells and fetal tissues" — and notes that most women need a good supplement to meet this need.
Build meals around a varied, nutrient-dense diet. Pregnancy Info points to Canada’s Food Guide, noting that "a varied, nutrient-dense diet" helps meet the needs of both you and your baby — with attention to fibre (aim for 28g daily), omega-3 DHA (aim for 1.4g daily) and iodine (aim for 250mcg daily).

WHAT SUPPLEMENTS TO TAKE AT 14 WEEKS PREGNANT

Keep taking 400mcg of folic acid daily. The Public Health Agency of Canada recommends "a daily multivitamin with 400 mcg (0.4 mg) of folic acid" for anyone who could become pregnant, and advises continuing "throughout your pregnancy and while breastfeeding."
Don’t increase folic acid on your own. The Public Health Agency of Canada advises: "You should not increase your dose of folic acid beyond 1 mg per day without talking to your health care provider."
Use a prenatal that covers iron. Pregnancy Info notes that, like most women, "you may need a good supplement" to reach 27mg of iron a day — the second and third trimesters are when this matters most.
Consider your combinations carefully. Because all-in-one prenatal products contain varying concentrations of different vitamins and minerals, it is important to discuss specific formulations and daily dosages with a doctor to ensure they safely meet your individual health needs.

LIFESTYLE TIPS AT 14 WEEKS PREGNANT

Aim for at least 150 minutes of activity a week. Pregnancy Info advises that "pregnant women should accumulate at least 150 minutes of moderate intensity physical activity each week," spread across "at least 3 days a week, and up to 7 days a week." Walking, swimming and stationary cycling are all good options. Reduce your activity if you’re experiencing physical discomfort.
Start (or keep up) pelvic floor exercises. Pregnancy Info notes that "pelvic floor muscle training (e.g., Kegel exercises) can be performed every day to reduce the risk of urinary incontinence."
Keep caffeine to 300mg a day. Health Canada recommends a maximum daily caffeine intake of 300 mg for people who are pregnant. Health Canada puts one 8oz (237ml) cup of brewed coffee at about 135mg — so roughly two cups is the ceiling, and that total includes tea, cola and chocolate.
Check any medication with your provider. Pregnancy Info advises that "ideally, you should not take any medication during pregnancy unless you and your health care provider determine that it is necessary" — and that natural or herbal products can also carry risks and should be discussed first.

When to Contact Your Doctor or Midwife

Most of week 14 is uneventful, and that is the point. But some symptoms should always be checked. Contact your doctor, midwife or other health care provider if you experience:

Any vaginal bleeding. Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, advises: "It's important for you to take any vaginal bleeding seriously. Contact your health care provider as soon as you notice any bleeding." It notes that about one-third of pregnancies have some bleeding before the 20th week, and about half of these continue without further issues — but it should always be assessed.
Signs of infection. Pregnancy Info advises that if you have "signs of infection like fever or heavy bleeding, you should see your care provider right away." If bleeding is heavy or you feel very unwell, seek emergency medical care immediately.
Nausea or vomiting so severe you cannot keep food down. Pregnancy Info notes it is "not normal to have nausea and vomiting so severe that you are missing meals, having trouble getting through normal activities, or are losing weight" — if this is the case, see your health care provider, as other treatments can help.
Persistent low mood or disruptive mood swings. Pregnancy Info advises that "depression or disruptive mood swings are not normal and it is important to seek help for these more serious concerns."
Severe abdominal pain, or any symptom that frightens you. Sudden, severe pain warrants urgent assessment — seek emergency medical care immediately if it is intense or you feel faint. For anything that simply worries you, your health care provider is there for exactly that.

Frequently Asked Questions

How big is my baby at 14 weeks pregnant?

At 14 weeks pregnant, your baby is about 87 millimetres — roughly 8.7cm — from crown to rump and weighs about 45 grams, according to Mayo Clinic. Mayo Clinic describes it as "almost 3 1/2 inches (87 millimeters) long" and "about 1 1/2 ounces (45 grams)." Length is measured crown to rump at this stage because the legs are still curled.

What symptoms are normal at 14 weeks pregnant?

At 14 weeks pregnant, many women find nausea easing — Pregnancy Info, from the Society of Obstetricians and Gynaecologists of Canada, notes that morning sickness usually eases up by the 12th week. Tender breasts, constipation, backaches, headaches, mood swings and leg cramps can continue, all of which Pregnancy Info lists among common pregnancy symptoms. Some women have very few symptoms, which is equally normal. Any vaginal bleeding, however, is not routine — Pregnancy Info advises contacting your health care provider as soon as you notice any bleeding.

Is the second trimester really easier?

Often, yes. Pregnancy Info notes that mild nausea and vomiting "usually starts around the sixth week of pregnancy and eases up by the 12th week," and many women find their energy returns in the second trimester. It isn’t guaranteed — some women feel nausea for longer — but for most, week 14 sits in a steadier stretch.

How much should I be eating at 14 weeks pregnant?

Pregnancy Info states that "in the second trimester you need about 340 extra calories per day." It notes this generally equals 2 or 3 additional servings from Canada’s Food Guide’s food groups — such as a piece of toast and a cup of milk. It’s about a modest, quality-focused increase, not eating for two.

How much caffeine is safe at 14 weeks pregnant?

Health Canada recommends a maximum daily caffeine intake of 300 mg for people who are pregnant. Health Canada puts one 8oz (237ml) cup of brewed coffee at about 135mg, so roughly two cups a day is the ceiling — and that total should include tea, cola and chocolate, which also contain caffeine.

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