9 Weeks Pregnant: What to Do This Week

Nine weeks is a significant milestone — your baby is now technically a foetus rather than an embryo, and many of the most important early structures are already forming. For most women, symptoms are still very much present, and tiredness and nausea may be at or near their peak. Here is what to focus on this week.

Table of Contents

1. Checklist
2. Tips for Week 9
3. Looking After Yourself
4. FAQ

Checklist

• Keep taking folic acid (400mcg daily) — continue until at least the end of week 12; some women continue throughout pregnancy
• Take a vitamin D supplement (10mcg daily) — recommended for all pregnant women in the UK by the NHS, year-round
• Attend or book your booking appointment — if you haven't had your midwife booking appointment yet, contact your GP to arrange it; it typically happens between 8 and 10 weeks
• Confirm your 12-week dating scan — this should be booked for somewhere between 11 and 14 weeks; if you haven't received an appointment, contact your midwife or the hospital's antenatal department
• Avoid alcohol, raw or undercooked meat, unpasteurised dairy, and high-mercury fish — the NHS has detailed food safety guidance for pregnancy
• Stay hydrated — particularly important if nausea is making it hard to eat regular meals; sipping water, diluted juice, or mild herbal teas (peppermint or ginger) can help
• Register with a GP if you haven't — your baby will need to be registered with a GP after birth, so it is worth ensuring you are both at a surgery you are happy with

Tips for Week 9

Consider when to tell work. You are not legally required to tell your employer you are pregnant until 15 weeks before your due date (around 25 weeks). However, if your job involves physical demands, chemicals, or other risks, you may want to inform your employer sooner so they can carry out a risk assessment. Many women also choose to tell trusted managers earlier simply for practical support.

Start a maternity entitlement check. Your entitlement to Statutory Maternity Pay (SMP) or Maternity Allowance depends on how long you have worked for your employer and your earnings. The earlier you understand what you are entitled to, the better you can plan. GOV.UK has a maternity pay calculator you can use.

Ease off on internet symptom-searching. It is very tempting at this stage to search every twinge and worry. Occasional reassurance is fine, but hours of reading can fuel anxiety rather than ease it. If something feels genuinely wrong, call your midwife rather than going down a search engine rabbit hole.

Looking After Yourself

Rest is not laziness. Your body is doing an enormous amount of work and your energy levels may be dramatically lower than normal. Rest whenever you can, and try not to feel guilty about it.

Gentle movement can help. If you feel up to it, gentle exercise such as walking or swimming is safe and often helps with fatigue, mood, and nausea. There is no need to push yourself — even a short walk outside can make a difference.

Talk to someone you trust. If you are struggling with anxiety, low mood, or the weight of keeping the pregnancy secret, confiding in one close person — even if it is before your 12-week scan — can provide real relief.

Watch for warning signs. Most pregnancies progress smoothly at this stage, but contact your midwife or call NHS 111 if you experience heavy bleeding, severe one-sided pain, a high temperature, or pain when urinating.

FAQ

Your main priorities are taking your daily supplements (folic acid and vitamin D), attending your booking appointment if you haven't already, and confirming your 12-week scan date. Eating as well as nausea allows and resting when you need to are also important — growing a baby in the first trimester takes real energy, even when little is visible from the outside.

When should I tell people I'm pregnant?

There is no single right answer. Most women in the UK wait until after their 12-week scan before making a wider announcement, as the risk of miscarriage drops significantly after that point. However, many people choose to tell a small number of close friends or family much earlier — both for practical support and simply because keeping the news secret for weeks can be genuinely hard. The decision is entirely yours to make at a pace that feels right for you.

Is it normal to still have a lot of nausea at 9 weeks?

Yes — nausea often peaks between weeks 8 and 10 before beginning to ease for most women. If vomiting is so severe that you cannot keep fluids down, contact your midwife or GP, as you may have hyperemesis gravidarum, which can be treated. For most women, symptoms start to improve by around 12 to 14 weeks.

Always speak to your midwife or GP if you have concerns about your pregnancy or your wellbeing at this stage.

This article is for informational purposes only and does not constitute medical advice.

Related articles:

• Pregnancy Symptoms