Why Your Preconception Nutrition Matters
There are many good reasons for you and your partner to be healthy and well-nourished when trying to conceive.
In this article we’ll talk about why preconception nutrition is important, and the benefits of being well nourished prior to pregnancy.
What you eat when you’re trying to get pregnant can make it easier to conceive, and make it more likely your baby will be healthy. This is because nourishing your body in preconception:
> helps regulate your hormones
> promotes a healthy egg and sperm
> prepares your body for pregnancy, and
> gives you a foundation from which your baby will develop and grow, before you even know you’re pregnant.
Simply put, if you’re both healthy when you conceive, it’s more likely your baby will be healthy.
Many of the nutrients that are important in preconception are also needed in pregnancy, so paying attention to your nutrition in preconception is a great way to set yourself up for a healthy pregnancy.
It’s important to note that fertility is complex, and no one particular food or nutrient is likely to help you conceive. It’s important to be eating a healthy, balanced diet overall.
Supporting the health of
hormones, ovum, and sperm
Estrogen, progesterone, testosterone, the thyroid hormones and many others influence fertility. They influence the menstrual cycle and ovulation, sperm health and production, and the maintenance of a healthy pregnancy.
There are many nutrients required to keep our hormones regulated, and these include:
Antioxidants to protect the ovum and sperm, and enhance the production of testosterone.
Zinc which is crucial for male fertility, being linked to sperm quality and testosterone production. In women, zinc increases production of FSH which triggers ovulation and the production of progesterone - so zinc is naturally progesterone-boosting and good for fertility. Zinc is also an important nutrient for thyroid health and function.
Iodine, which helps regulate thyroid hormones and ovulation.
Iron, which improves sperm viability and motility.
Healthy fats, which are needed for hormone production, and for their anti-inflammatory effects which are important for fertility.
Vitamin E, a powerful antioxidant that may boost progesterone.
Fibre, due to its role in maintaining blood sugar balance, which means it’s important for hormone regulation.
Magnesium, which is needed for adequate testosterone levels.
Supporting your baby’s
growth and development
Once you are pregnant your baby is drawing on your stores of vitamins, minerals, and macronutrients to build its growing body. Many of these are important in the first days and weeks of pregnancy, probably before you know you’re pregnant, which is why it’s important to already be eating a nutritious diet that includes:
Folate, vitamin B12 and choline as these nutrients are are particularly important for preventing defects of the neural tube, which develops in the first few weeks.
Getting enough folate may also reduce the risk of pre-eclampsia, low birth weight, and miscarriage.
Protein as it’s essential for the growth and development of fetal tissues.
Healthy fats like omega-3 fatty acids which are needed for your baby’s brain, eye, and nervous system development.
Adequate iron as this may reduce the likelihood of complications in pregnancy.
Plenty of fibre, and low-GI carbohydrates, as these have been found to lower the risk of gestational diabetes.
Additionally, gut health is important in pregnancy as the bacteria in your gut transfers to your baby, setting up their gut health and immune system. Preconception is an ideal time to work on your gut health, and it doesn’t have to be complicated, because the most important thing you can do is eat plenty of fibre which feeds beneficial gut bacteria.
Things to avoid or limit
in preconception
> Alcohol can affect both sperm quality and egg development, so it is recommended to avoid alcohol when trying to conceive. There is also no safe amount to consume in pregnancy.
> Smoking
> Stress can lead to hormone imbalances, which can delay or prevent ovulation, and lead to lowered testosterone.
> High caffeine intake is linked to an inability to conceive, and miscarriage. Caffeine consumption in all three trimesters can lead to low birth weight, so it’s best to cut back in preconception.
> There is some evidence that a diet high in red meat and processed meat, saturated fats and trans fats, and high-GI carbohydrates can be detrimental to fertility, and can increase the likelihood of developing gestational diabetes.