Preconception Nutrition

Preconception Nutrition

Preconception Nutrition: Increasing Fertility

More and more preconception nutrition research is showing that food and healthy nutrition are tied to fertility health. There are nutritional needs for both men and women. Additionally, there are nutritional things which can be consumed that can hinder fertility.

If you are trying to get pregnant, you should get a copy of the Essential Guide for Getting Pregnant. This ebook is an up to date resource for getting the information and tips you need to get pregnant quicker and easier.

A Nutrient That Can Benefit Both of You

Oysters contain high levels of zinc, which is a nutrient that contributes to semen and testosterone production in men, and in ovulation and fertility in women. There are several studies that indicate that deficiencies in zinc impede upon both male and female fertility. Maintaining the recommended dietary allowance of zinc (15 mg a day) can help keep your reproductive system functioning well.

The Nutritional Rule

Maintaining a diet of fruits, vegetables, whole grains, lean meats, and dairy products should provide you with the recommended dietary allowance of vitamins and minerals for proper reproductive functioning.

Preconception Nutrition Preparation

Begin making healthy changes three months to a year before you conceive. The evidence shows that healthy nutrition and fertility is linked for both men and women. Below is a list of suggestions for healthy nutrition prior to conception.

Folic Acid: The U.S. Public Health Service recommends that women of childbearing age obtain 400 micrograms (0.4 milligrams) of folate or folic acid each day. This B vitamin helps reduce a baby’s risk of neural tube birth defects such as spina bifida. If your family has a history of neural tube defects, your doctor may increase your daily intake. Folic acid may be obtained naturally through dark green leafy vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified breads and cereals. These foods can be supplemented with a prenatal vitamin which usually contains 800mcg of folic acid. Folic acid is a water-soluble vitamin allowing your body to flush out excess amounts.

Calcium: It is recommended that women get at least 1,000 mgs (three 8 oz glasses of skim milk) of calcium a day if they are considering getting pregnant. Calcium may be obtained from natural sources such as cottage cheese, low-fat yogurt, canned salmon, sardines, rice, and cheese.

Supplements & Vitamins: In addition to a healthy diet, many healthcare providers will encourage supplements to increase the probability that you get all the nutrients you need. NatalSure is one of the many vitamins and supplements offered to help you get the nutrients you need to help achieve conception. Caffeine: It is important to wean yourself off of caffeine (including chocolate), because research has shown that more than 200-300 milligrams of caffeine per day may reduce fertility by 27 percent. Caffeine also impedes upon the body’s ability to absorb iron and calcium. Things to Remove: Artificial sweeteners, alcohol, recreational drugs, and cigarettes all have the potential of harming your soon to be conceived baby.

Recommended Reading

Here is an easy book to download for the up-to-date tips on How to Get Pregnant.

You may find the following books helpful.

Nutrition for a Healthy Pregnancy
Nutrition for a Healthy Pregnancy
Elizabeth Somer
Six Steps to Increased Fertility
Six Steps to Increased Fertility
Robert L. Barbier et al.
The Panic-Free Pregnancy
The Panic-Free Pregnancy
Michael S. Broder

Your purchase supports the American Pregnancy Association.

Last Updated: 03/2011