When you're making the decision to plan for pregnancy, it's a crucial time for both you and your partner to evaluate your diet and lifestyle. Making necessary adjustments can optimize your health before conception. It's particularly important to ensure you're getting enough micronutrients, especially those in higher demand during pregnancy, such as folic acid, vitamin D, calcium, and iron.
What you eat and drink can significantly impact both female and male fertility. Here are some basic guidelines for both prospective moms and dads:
- Maintain a balanced and diverse diet, rich in essential vitamins and minerals.
- Increase your intake of fruits and vegetables (aim for at least 5 servings per day) to boost your vitamin and mineral levels.
- Incorporate iron-rich protein sources like lean meats, eggs, beans, and lentils into your meals.
- Aim to include oily fish in your diet at least once a week, such as salmon, trout, mackerel, or sardines.
- Avoid high-mercury fish like shark, swordfish, and marlin, and limit tuna consumption (both fresh and canned).
- Consume low-fat dairy products daily to ensure an adequate calcium intake, such as low-fat milk and yogurt.
- Opt for healthier snack options like fresh fruit, dried fruit, and fortified breakfast cereals.
- Steer clear of caffeine and alcohol, and quit smoking if applicable.
- Stay physically active on most days and prioritize mental well-being by reducing stress and building emotional resilience.
- Ensure you have your Rubella antibodies checked by your GP.
- Hydrate well by drinking plenty of water throughout the day.
In Addition
- Take a daily dietary supplement of 400µg folic acid and incorporate folate-rich foods into your diet from preconception until at least the twelfth week of pregnancy.
- Avoid excessive intake of vitamin A.
- Supplement your diet with 10µg of vitamin D daily.
- Ensure you're getting at least 2.5µg of vitamin B12 daily.
Many women also choose to take a preconception-specific multivitamin and mineral supplement, such as VERSUS Super Series which contains the recommended levels of folic acid and vitamin D, along with other essential vitamins and minerals crucial for mother and baby's health. Versus Super Series includes iron, vitamin b12 and more which supports normal fetal brain and eye development. Maintaining adequate vitamin D levels is especially important during autumn and winter, for women with darker skin, and those who have limited exposure to sunlight.
