Preconception and Fertility Nutrition

Preparing our bodies for conception is an important step in ensuring the best start for our children and an easier pregnancy for women, but how do you start? In this guide, our clinical experts take you through some of the most important factors in preconception nutrition, why nutrition for conception is so important for fertility support, the best  vitamins to help get pregnant and other ways you can support your body as both men and women for this crucial stage in your lives. 

What is Preconception Nutrition?

Preconception nutrition is taking active steps to establish a healthy, balanced and nutrient rich diet in order to support fertility and prepare the body for pregnancy. The main purpose of pre-pregnancy nutrition is to help the body build nutrient stores it will rely on when supporting the growth of the foetus; reducing the risk of developmental defects and supporting early development. 

It also has a secondary purpose, helping ready women’s bodies for the physical toll of pregnancy, supporting the body as it changes and helping reduce the severity of physical symptoms such as fatigue, nausea, and muscular aches and pains. 

The Importance of Preconception Nutrition

Preconception and fertility nutrition is very important and often overlooked but adequate nutrition plays a crucial role in the early development of the foetus. If the mother’s body is not receiving enough nutrients, there aren’t enough to both sustain the healthy development of the growing baby as well as nourish her body too. This can have negative health implications for both mother and baby. 

In mothers, inadequate nutrition during pregnancy can result in: 

• Anemia and weakness: if mothers are not getting adequate iron intake during pregnancy they can develop iron deficiency anemia which can worsen fatigue and weakness during pregnancy and have lasting effects postpartum. 
• Antenatal complications: Inadequate nutrition can increase the likelihood of conditions such as pre-eclampsia, gestational diabetes and other severe complications during pregnancy.
• Weakened bones and teeth: Bone and teeth health can be seriously impacted during pregnancy as the developing foetus will take calcium from whatever sources are available; including the mothers own teeth and bones. Bone fragility and weakness can occur and women can even lose their teeth during pregnancy if calcium stores drop too low.
• Postpartum complications: Recovery from childbirth while also meeting the demands of motherhood is incredibly taxing both mentally and physically. Women who have experienced malnourishment and lack of nutrients during pregnancy are more at risk of postpartum depression and complex recovery after birth.
• Lactation struggles: Producing breastmilk is also incredibly taxing physically, if nutrient stores are too low during pregnancy, these will continue to deplete after child birth meaning some women may struggle to produce adequate breastmilk supplies.

Meanwhile, poor nutrition in utero can affect the foetus in the following ways:

• Brain development: Several nutrients including iron, iodine and omega-3 are essential for brain development in foetuses. A lack of these can result in both physical and intellectual disabilities.
• Lower birth weights: Poor nutrition filtering through the foetus will limit their intrauterine growth, resulting in low birth weights and underdevelopment.
• Preterm birth: Nutritional deficiencies can trigger preterm birth (delivering the baby before 37 weeks gestation) which can impact the baby as they miss out on crucial development in the womb.
• Long-term health concerns: In the womb, the foetus will adapt to continued under-nutrition with metabolism changes (fetal programming). This change increases the risk of the child developing type 2 diabetes, cardiovascular diseases and struggling with conditions such as obesity in later life.

What is a Good Preconception Diet?

A good preconception diet ensures that all food groups and nutrients are represented consistently and within balance. This allows the body to build up stores of nutrients that will come into action during pregnancy; supporting development in the foetus and strength, support and maintenance for the expectant mother. 

While the primary focus is the woman’s body, men’s fertility is also important and as such men can also contribute to improved foetal health by amending their diet to support sperm quality and health ahead of conception.

Foods to help with conception, improve sperm and egg health and support the body’s stores of key nutrients include: 

• Folate-rich foods: Spinach, kale, citrus fruits, lentils, beans, etc. These are all important for building up folate stores which prevent neural tube defects in the foetus.
• Healthy Fats and Oils: Sardines, salmon, tuna, (and other oily fish), flaxseed, olive oil, avocado, walnuts for supporting hormone regulation in both men and women.
• Whole Grains: Oats, brown rice, wholewheat pasta, quinoa, wholegrain bread, buckwheat for increasing stores of fibre and B vitamins.
• Lean Proteins: Beans, lentils, eggs, poultry, lean beef, cottage cheese, tofu, white fish, for supporting ovulation and egg health.
• Antioxidants: Broccoli, blueberries, tomatoes, bell peppers, kale, spinach, walnuts, dark chocolate for the protection and preservation of reproductive cells in both men and women.

Key Nutrients for Preconception

The best foods for conception are so important thanks to the nutrients at work within them, supporting our bodies, supporting the foetus and resulting in improved overall health for mother, father and baby. The key nutrients for a strong preconception diet include:

How can I prepare my body for Pregnancy?

• Stop Smoking: If you’re a smoker, stopping smoking ahead of pregnancy significantly reduces the risk of health problems for your baby such as premature birth, SIDS or miscarriage.
• Limit Alcohol: If you’re trying to conceive, cutting out alcohol can improve your chances of a healthy, viable pregnancy. During pregnancy, alcohol should not be consumed as this can lead to long-term damage to your baby’s health both in the womb and later in life.
• Manage your weight: Excess weight can unfortunately play a role in fertility, especially for those undergoing fertility treatment. Managing your weight and trying to lose weight healthily through diet and exercise can increase your chances of conception as well as preparing your body to experience pregnancy; reducing the risk of conditions like preeclampsia and gestational diabetes.

High-Quality Preconception Supplements

At Supplement Hub, we work closely with our in-house practitioners to ensure all our supplements are backed by science and trusted by medicine. We believe in empowering our customers to reach their health goals with confidence, particularly during transformative stages in life such as pregnancy, menopause, men’s fertility and more. Each of our products is vetted by our in-house team to ensure quality, performance and above all safety.

Our expansive collection of supplements and vitamins features exclusive brands, trusted by us for years such as Mother Earth Labs, RiseWell and Vital Nutrients.