In the initial stages of family planning, many wonder how to best support their bodies during the conception journey. It’s essential to consider several key factors from the moment family planning begins. During this period, it’s vital to replenish the body with the nutrients and vitamins necessary for the healthy development of the fetus. However, it’s equally important to pay attention to the future father’s nutrition as well!
During pregnancy, the developing fetus is nourished by the placenta and umbilical cord, meaning the quality of nutrients the mother provides directly impacts the baby.
Pregnancy demands additional energy for the growth and maintenance of the fetus, placenta, and maternal tissues. Basal metabolism increases due to the growth of metabolically active tissues, maternal cardiovascular, renal, and respiratory work, and tissue synthesis. However, it’s a misconception that one needs to "eat for two."
While there’s much to discuss about preparation, let’s focus on the most critical points:
Key Recommendations for Preconception
- Avoid smoking, drugs, and alcohol.
- Limit excessive caffeine intake. A daily limit of 200 mg caffeine (equivalent to 2 espressos) is recommended. Remember that caffeine is also present in chocolate, tea, energy drinks, and some sodas.
- Regular exercise. Achieving a healthy weight enhances fertility and contributes to a healthier pregnancy. There is a clear link between pre-pregnancy maternal weight and the newborn’s birth weight. Strengthening muscle groups like the back, abdominal, and pelvic floor muscles is also beneficial.
- Balanced nutrition. Proper energy and nutrient intake support conception. Following the principles of a balanced diet, such as the “Smart Plate” model, is recommended. Excessive sugar and refined carbohydrate consumption should be avoided, as it can disrupt insulin levels, hindering conception.
- Avoid foods that may harbor listeria bacteria, such as soft cheeses, pre-prepared salads, dishes containing raw meat, raw or smoked fish, and raw eggs. Ensure that all eggs, meat, and fish are thoroughly cooked, as heat destroys the bacteria.
Key Vitamins and Minerals for Fertility and Early Pregnancy
By two weeks post-conception, the placenta begins to form, regulating nutrient flow to the fetus. By the time pregnancy is confirmed, many vital organs may already have started to develop. Therefore, let’s review essential vitamins and minerals that support conception and healthy development:
- Vitamin B6: Enhances ovulation and supports progesterone production, a hormone crucial for maintaining pregnancy after conception.
- Vitamin B12: Improves sperm quality, increases sperm count, and enhances endometrial development, boosting embryo implantation success.
- Folic Acid: Increased intake is crucial at least one month before conception and through the 12th week of pregnancy. It helps prevent spontaneous miscarriage and neural and cardiac developmental problems in the fetus.
- Iron: Essential for blood production, circulation, gene regulation, and enzymatic functions. Iron deficiency may lead to anovulation or damage to egg quality in women and poor sperm quality in men. Pairing iron supplements with vitamin C enhances absorption.
- Vitamin D: Critical for producing reproductive hormones. Research shows that infertile women often have lower vitamin D levels.
- Zinc: Improves sperm motility and quality and enhances insulin sensitivity. In women, low zinc levels are linked to early pregnancy loss.
- Selenium: Enhances sperm motility, supports estrogen metabolism, and ensures optimal thyroid function, which is vital for conception.
- Omega-3 Fatty Acids: Regulate hormones, improve cervical mucus quality, and promote ovulation. DHA and EPA support the fetus’s neural development.
- Vitamin E: Known to improve sperm health and motility. As a powerful antioxidant, it protects both sperm and egg cells.
In the first trimester, fetal organ development requires adequate levels of folic acid, iron, copper, zinc, vitamins E and A, and additional vitamin D, vitamin C, and selenium for placental hormone production and nutrient transfer.
Preconception Supplements
Starting a preconception supplement three months before the planned conception, alongside a balanced and healthy diet, ensures adequate nutrient and mineral supply. This reduces the risk of severe central nervous system defects, such as neural tube defects, which can form in the early stages of fetal development.
* Liv Editorial Board .
