Preconception health

Preconception care is to prepare your body for conception but to also ensure that your body is at it’s optimal health to promote the health and development of the baby. Preconception care should take place 3 months prior to conceiving to optimise the ease of conception and enhance the health of the baby. The following nutrients are key to improving the likelihood of conception and ensuring the good health.

Fertile window 
When making a baby, our fertile window occurs 5 days before ovulation and 1 day after ovulation.  Sperm can survive up to 1 week, so in order to ensure a successful conception occurs it is important to replenish stores over that period. The best way to track when you are ovulating is by monitoring the change in your cervical mucous and taking your temperature. Around the time of ovulation, our cervical mucous will appear as sticky, stretchy and clear.

Diet

• Eat wholefood

• No removal of macronutrients 

• Fresh & organic 

• Eat seasonally 

Nutrients for preconception health

Omega 3

Omega 3 fatty acids are critical for almost every function in your body. it will help the development of the baby’s brain, heart and nervous system. Omega 3 has also been found to prevent preterm birth, reduce inflammation and improve oocyte quality. Additionally, it is great for Mothers as it will reduce post-natal depression and baby brain.

RDI: 1-4g/day

Sources:

• 1 x Salmon portion = 1.8g

• 1 x Mackerel serving = 4.1g

• 1 x Sardines serving = 2.2g

• 1 tbs Flaxseeds = 1.8g

• ½ cup Walnuts = 1.8g

• 2 tablespoons Hemp seeds = 4g

Zinc

Zinc deficiencies can cause irregular cycles in women and infertility in males. This nutrient is especially beneficial for men as it improves sperm production and is necessary for sperm to swim to the egg for fertilisation. It assists with normal hormone production, ovulation and cell division.

RDI: 8mg/day 

Sources:

• 1 x Oyster = 5.4mg

• 100g Beef = 4.8mg

• ½ cup Tofu = 2mg

• 1 cup Mushrooms = 1mg

• 50g Pepitas = 4mg

Folate

Folate deficiency has been found to correlate with infertility as it is required for cell division, therefore making it essential for embryo development. Ensuring adequate folate intake will also reduce the risk of neural tube defect, cleft palate and spina bifida. Folate is also important for improving ovarian responsiveness which will assist with improving the oocyte quantity.

RDI: 400mcg 

 Sources:

• 1 cup of lentils = 358.38mcg 

• 1 cup of asparagus = 268.20 mcg 

• 1 cup of spinach = 262.80mcg 

• 1 cup of broccoli = 168.48 mcg 

• 1 cup of black beans = 256.28 mcg 

• 1 papaya = 102.12 mcg

B12

Vitamin B12 is a powerhouse of a micronutrient for a whole bunch of reasons. This vitamin helps produce red blood cells and improves sperm count. A deficiency has been linked to damaged sperm, reduced ovulation and birth defects. B12 is crucial for our central nervous system, iron usage as well as nerve growth and development.

RDI: 2.4mcg/day

Sources:

• 1 tbsp Nutritional yeast = 2.4mcg 

• 1 serving of beef = 70.7 mcg

• 1 serving of salmon = 4.8 mcg 

• 1 cup of milk = 1.2 mcg 

• 1 egg = 0.6 mcg

Vitamin E

Important for fertility and gestation. It regulates the synthesis of sex hormones and optimises health of the ovum and sperm. As an antioxidant it also improves sperm motility by reducing oxidative stress. In women, Vitamin E has been shown to improve endometrial thickness which resulted in increased rates of pregnancy.

RDI: 7mg/day

Sources:

• ¼ cup of sunflower seeds = 12.31 mg 

• 1 cup of spinach = 3.74 mg 

• ¼ cup of almonds = 6.03 mg 

• ¼ cup of peanuts = 3.04 mg 

• 1 cup of asparagus = 2.70 mg

Iron

Important for transporting oxygen around the body which is necessary to enhance fertility by improving ovulation. During pregnancy there is a greater demand for iron as there is a considerable increase in blood volume and therefore red blood cells. If there is a deficiency before pregnancy, it can be very difficult to reach adequate stores during pregnancy and can put the baby at risk of iron deficiency.

RDI: 18mg/day

Sources:

• 100g Tofu = 5.4mg 

• 100g Tempeh = 2.7mg

• 1 cup Chickpeas = 12.5mg

• 1 cup Kidney beans = 15.1mg 

• 1 cup Butter beans = 4.5mg

• 100g Quinoa = 4.6mg

• 1 cup Broccoli = 0.7mg

• 1 cup Asparagus = 2.9mg

• 100g beef = 2.7mg 

Vitamin C

Plays a role in immune function, development of bones, skin and connective tissue. It is crucial for the absorption of the previous nutrient (iron) and is important for men as it increases the number and quantity of sperm and reduces the incidence of abnormalities.

RDI: 45mcg/day 

Sources:

• 1 cup of orange = 95.8 mg 

• 1 cup of lemon = 112.4 mg 

• 1 cup of broccoli = 81.2 mg 

• 1 papaya = 168.08 mg 

• 1 cup of brussel sprouts = 96.72 mg 

• ½ parsley = 44.03 mg 

• 1 cup of cauliflower = 54.93 mg

Vitamin D 

Ensuring you have adequate vitamin D levels prior to conception and pregnancy will reduce the risk of your baby developing asthma, allergies and development issues. Additionally, Vitamin D is important for both men and women as a vitamin D deficiency has been shown to contribute to low levels of testosterone. For women, vitamin D also plays a vital role in regulating hormones necessary for ovulation. 

RDI: 1000 IU/day

Sources:

• 1 egg = 143.5IU

• 1 cup of milk = 100IU

• 100g salmon = 988IU

• 1 cup mushrooms = 12 IU

And don’t forget the sunshine !!! The following app allows you to monitor your daily Vitamin D exposure. D minder

Iodine 

Requirements for iodine are increased during pregnancy and lactation, so its important to ensure your levels are optimal prior to this period. It is necessary for brain development, skeletal formation and the nervous system. It plays an important role in thyroid function which plays a vital part in conceiving a healthy baby. Additionally, iodine deficiency can affect men’s fertility by causing poor sperm quality. 

RDI: 220mcg/day

Sources:

• 2 eggs = 19mcg

• 1 apple = 0.6mcg

• 2 slices of bread = 2mcg

• 100g lamb = 1.5mcg

• 200g of yoghurt = 32mcg

• 5 prunes = 13mcg

• 1/2 lima beans = 8mcg

• Baked cod = 99mcg

Preconception care is not just for women but also for men. It is vital for both partners to work towards reaching their optimal health prior to conceiving the baby as this will determine the health of the baby.

Steps to take during preconception care:

• eat a whole food diet full of all the preconception nutrients

• eliminate toxins/detox

• stress management

• address any pre-existing conditions

• pathology testing to eliminate any nutrient defieicinies

And last of all, if you are struggling with conceiving or don’t know where to begin for preconception care, don’t be afraid to ask for help - whether it be your GP, Naturopath, Acupuncturist, Nutritionist or Psychologist/counsellor - people are here to help with this transition in life.