Top Nutrients to Consider for Fertility & Preconception Care
- Dr. Nikki Sinker, ND
- Aug 6
- 2 min read
Supporting fertility and preconception health is not just about “trying to conceive”, but creating the healthiest foundation possible for both parents and baby. When it comes to optimizing fertility and preparing for pregnancy, nutrition plays a crucial role. Optimal nutrition provides the right nutrients to support hormonal health, egg and sperm quality, and overall reproductive wellbeing.
5 Top Nutrients to Focus on During the Preconception Period
Folate: This B vitamin is essential for preventing neural tube defects in early pregnancy. It's recommended to start supplementing with folate 3-6 months prior to conception. Although folic acid is the synthetic form typically found in supplements, some individuals may benefit from the methylfolate (MTHF) due to genetic differences.
Omega-3 Fatty Acids: These anti-inflammatory healthy fats can help to regulate hormones, support egg and sperm quality, and promote healthy fetal brain development.
Vitamin D: Most people in our society are deficient in vitamin D, which can be linked to infertility and miscarriage risk. It's recommended to test your vitamin D levels and supplement if necessary.
Iron: Iron supplements may help reduce the risk of ovulatory infertility and reduce the risk of anemia - this is particularly important for women planning to conceive. It is also recommended to assess iron levels and supplement appropriately.
Antioxidants: A diet rich in fruits and vegetables provides essential antioxidants that protect reproductive cells from oxidative damage from our environment.
Practical Tips for Preconception Nutrition
Eat a Variety of Fruits & Vegetables: Try to “eat the rainbow” on a daily basis to improve antioxidant and micronutrient intakePrioritize Protein: Incorporate lean quality proteins like poultry, eggs, seafood, legumes, and reduce red meat intake
Focus on Healthy Fats: Avocado, nuts, seeds, eggs, and fatty fish provide essential fatty acids and minerals
Choose Whole Grains: Choose slow or complex carbohydrates like quinoa, oats, and brown rice to maintain blood sugar balance, rather than simple carbohydrates (like white rice and bread)
Limit Processed Foods: Avoid trans fats and reduce refined sugars for optimal hormone balance and reduced inflammation
Consider Supplements: A naturopathic doctor can assess your personal health history and recommend individualized supplements to support conception (like folate, vitamin D, inositol, or CoQ10)
Keep in mind that while nutrition plays a vital role in conception and reproductive health, it’s only one aspect of the fertility puzzle. It's always best to consult with a healthcare provider before starting any new supplement routines, especially when trying to conceive. Personalized recommendations based on assessment and comprehensive testing are important to ensure you’re meeting your unique nutritional needs and achieving the best possible nutrient balance for both fertility and overall wellbeing.
If you would like to learn more about how you can get started on your fertility journey, book a complimentary call with Dr. Nikki, ND.
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