Pregnancy Week 14: Bump Growing, Energy Returning and Your 16-Week Check

7 min read

Quick answer: At 14 weeks your baby is about the size of a lemon, roughly 85mm from crown to rump, growing fine downy lanugo and eyebrows, and making facial expressions. Many women feel a second trimester energy boost as nausea eases and the bump becomes more visible. Your next routine antenatal appointment is at around 16 weeks, checking blood pressure, urine and 12-week test results.

What parents need to know

Week 14 brings many women a sense of renewed energy and growing excitement. The bump is becoming more noticeable, and for many mums-to-be this is the week when pregnancy begins to feel more real and visible. Your baby is also reaching some interesting developmental milestones.

The Crib

Your baby at 14 weeks

Your baby's size this week, and a few key facts for the weeks ahead

About 85mm

Roughly the size of a lemon, crown to rump

Next appointment: Routine antenatal check at around 16 weeks

Extra calories: None until third trimester, then extra 200 a day

Oily fish: Up to two portions per week

Sources: NHS, Tommy's, NCT. General information, not medical advice.

How big is your baby at 14 weeks?

Your baby is now roughly the size of a lemon, about 85mm from crown to rump. Their growth rate is beginning to accelerate significantly, and from now on they'll gain weight more quickly than before.

What's happening with your baby?

One of the notable developments this week is that your baby is beginning to grow a fine, downy layer of hair called lanugo, which covers the entire body. This keeps your baby warm in the womb and will mostly disappear before birth (though some babies are born with traces of it, particularly if they arrive early). Your baby's eyebrows are also growing.

Your baby is increasingly active inside the womb. They can squint, grimace, and make a variety of facial expressions. Their kidneys are producing urine, and this is passed into the amniotic fluid, which your baby then swallows and recirculates. The liver and spleen are working. Your baby's neck is becoming longer, holding the head more upright rather than resting on the chest.

Black and white close-up of a newborn baby's hands, symbolizing innocence and new life.

What's happening in your body?

The second trimester energy is real for many women. With nausea often easing, you may find you have more appetite and feel more like yourself. This is an ideal time to focus on nutrition, exercise, and making the most of your growing energy before the third trimester brings its own challenges.

Your bump is likely becoming more visible week by week. As the uterus continues to grow, you may feel it above your pubic bone when you press gently on your lower abdomen. Maternity clothes are becoming more appealing, if not necessary. Waistbands that feel comfortable now will become increasingly welcome in the coming weeks.

Some women experience a pregnancy "glow" at this stage, thanks to increased blood circulation giving skin a rosier, more radiant appearance. Others deal with skin dryness or stretch marks beginning to form on the abdomen, breasts, or thighs. Moisturising regularly won't prevent stretch marks (which are largely genetic), but it can help with dryness and discomfort.

Nutrition and diet in the second trimester

With your appetite back, this is a good time to focus on a well-balanced diet. The NHS recommends eating from a range of food groups: starchy carbohydrates (wholegrain where possible), protein (meat, fish, eggs, pulses, tofu), dairy or calcium-rich alternatives, and plenty of fruit and vegetables. You don't need to "eat for two". Calorie needs don't increase significantly until the third trimester, when an extra 200 calories per day is recommended.

Iron is particularly important in pregnancy as your blood volume increases. Good sources include red meat, lentils, fortified cereals, leafy green vegetables, and dried fruit. Eating foods rich in vitamin C alongside iron-rich foods helps the body absorb iron more efficiently. If your midwife's blood tests have flagged low iron, they may recommend an iron supplement. Do not take cod liver oil or supplements containing vitamin A (sometimes called retinol), and avoid liver and liver products, because too much vitamin A can harm your baby's development. Always check the label.

Calcium supports your baby's bone development. Dairy products, fortified plant milks, and green vegetables such as broccoli and kale are excellent sources. Omega-3 fatty acids from oily fish (up to two portions per week) or algae-based supplements support your baby's developing brain and eyes.

Your 16-week midwife appointment

Your next routine antenatal appointment will take place at around 16 weeks. This is a chance to review the results of your 12-week blood tests and screening, check your blood pressure and urine, and discuss how you're feeling. You may also hear your baby's heartbeat for the first time using a handheld Doppler device. Bring any questions or concerns you've been saving up since your booking appointment.

When to get help

Some symptoms in pregnancy can be a sign of something serious and need checking quickly. This is who to contact, and how soon.

Call 999 if:

you're bleeding from your vagina and the bleeding is heavy (soaking a period pad soon after putting it on), or you also have severe pain in your tummy, pain in your shoulder, or feel sick, faint, dizzy or lose consciousness
you have severe difficulty breathing (you're gasping, choking or not able to get words out) or your chest feels tight or heavy
you have pain and swelling in one leg and you also feel short of breath or have chest pain. A blood clot in the leg can travel to your lungs, which can be life-threatening
you have possible signs of sepsis, such as breathing very fast, being confused or having slurred speech, blue, pale or blotchy skin, a rash that does not fade when you press it, or a very high or very low temperature. Being pregnant makes sepsis more likely
you do not feel you can keep yourself safe (a mental health emergency is as serious as a physical one)

Always call 999 if you think it's a life-threatening emergency, no matter what stage of pregnancy you are.

Call your midwife, maternity unit or early pregnancy unit now if:

you have light bleeding or spotting, even if you have no pain or only mild tummy pain
you have stomach pain that is severe or does not go away after you've rested for 30 to 60 minutes, or stomach pain with regular cramping or tightenings, lower back pain, or pain when you pee
you have a gush or trickle of fluid from your vagina, which could be your waters breaking, or vaginal discharge that's unusual for you
your breathlessness comes on suddenly, you're out of breath when you're lying down, or you're breathless and also have chest pain or feel dizzy
you have pain or swelling in one leg, usually in the calf or thigh. This could be a blood clot (deep vein thrombosis, or DVT), which is more likely when you're pregnant
you have a high temperature (38C or above), or you feel hotter than usual or shivery. A high temperature can be a sign of an infection, so it's important to get it checked

If you cannot reach them, or you're not sure what to do, call NHS 111.

Speak to your midwife or GP if:

you're worried about your mental health, or stress, anxiety or low mood are affecting your day-to-day life. If you need urgent help for your mental health, call 111 and select the mental health option, or ask for an urgent GP appointment

Your week 14 checklist

This week:

Focus on iron-rich foods and a well-balanced diet.
Book your 16-week appointment if not already done.
Start moisturising to keep skin comfortable.
Consider looking at maternity wear options.
Continue regular gentle exercise.
Enjoy feeling more like yourself again.

Sources & further reading

General information, not individual medical advice. Speak to your GP, midwife or health visitor about your baby’s needs.