When you’re trying to conceive, preparing for pregnancy is a team effort. As a mother- or father-to-be, taking steps to support your health before conception can help improve your or your partner’s chances of becoming pregnant, promote a healthy pregnancy, and create the best possible environment for your growing baby.
This article explores the best nutrients for women (and for men!) when trying to conceive.
If you’re a woman thinking about trying to conceive, now is a good time to start considering what nutrients both you and the baby might need.
One of the most important nutrients for fetal development is folate, or vitamin B9. Adequate folate intake is essential for protecting against neural tube birth defects (NTDs).1 Folate can be found naturally in green leafy vegetables, legumes, and red meat; folic acid, a form of folate, is found in fortified foods like ready-to-eat cereals and pasta.
However, even with fortification and the availability of certain foods, most women do not meet the daily folate recommendations, so it is important to consider supplementation before trying to conceive.
Thorne Basic Prenatal contains 1 mg (1,000 mcg) of folate from L-5-methyltetrahydrofolate (5-MTHF), which is a bioactive, methylated form of folate, making it easily absorbable, ensuring your body gets the highest benefit, with the least amount of additional work.
In addition to folate, other important nutrients include:
Omega-3 fatty acids are important for individuals who are trying to conceive. These healthy fats – including EPA and DHA (found primarily in fish) and ALA (found in plant foods) – help support hormone balance, egg quality, menstrual cycle health, and a healthy inflammatory response, all of which contribute to reproductive wellness.2 Good food sources include salmon, sardines, anchovies, chia seeds, flaxseeds, hemp seeds, walnuts, and certain plant oils. If you don’t eat these foods regularly, a high-quality omega-3 supplement, such as Thorne Prenatal DHA, can help fill the gap.
Vitamin D is another key nutrient for reproductive health, helping to support hormone regulation and healthy reproductive function. You can get vitamin D through sunlight in the warmer months depending on where you live, and through foods that contain vitamin D, like fatty fish, egg yolks, and fortified dairy products, although many people don’t meet their needs through sunlight and diet alone. Depending on your individual needs, supplementation with Thorne Vitamin D – available in capsule or liquid form – may be beneficial.
For women, zinc can play a role in egg development and maturation as well as fertilization. (It can also play a big role in sperm health for men, but we’ll get into that later.) Oysters are one of the richest food sources of zinc, but it can also be found in beef, pumpkin seeds, legumes, and nuts.
Iron is essential for carrying oxygen throughout the body by supporting healthy red blood cell production. It also plays a role in ovulation and egg health. Women lose iron each month during menstruation, making it especially important to consume enough before and throughout pregnancy. During pregnancy, iron needs increase even further to support the mother’s expanding blood volume, the developing placenta, and the growing baby. Good dietary sources include lean red meat, beans, lentils, tofu, spinach, and pumpkin seeds, and if you feel like you need a little extra help with iron, Thorne Basic Prenatal contains 45 mg of elemental iron (as bisglycinate) or, if you prefer a standalone product, Thorne Iron Bisglycinate contains 25 mg of iron per capsule. Iron bisglycinate is a well-absorbed and well-tolerated form of iron.
While it’s important to prioritize the nutrients that support both your health and your baby’s development, it’s equally important to focus on your overall eating pattern. Rather than striving for perfection, aim for a balanced, nutrient-dense diet that you can maintain consistently.
A Mediterranean-style eating pattern is a great place to start. This approach emphasizes whole foods, healthy fats, fruits and vegetables, whole grains, legumes, nuts and seeds, and lean sources of protein. Together, these foods provide the vitamins, minerals, healthy fats, fiber, and protein your body needs to support overall health and reproductive wellness.3
Healthy fats help support hormone balance and a healthy inflammatory response, while fiber-rich carbohydrates can promote healthy blood sugar regulation. Colorful fruits and vegetables provide antioxidants along with essential vitamins and minerals that support fertility and overall well-being.
Perhaps even more important than the specific foods you choose is making sure you’re eating enough. Trying to conceive is not the time for restrictive dieting or drastically cutting calories. Consuming enough energy to meet your body’s needs helps support normal hormone production and regular ovulation, creating an environment that is better prepared to support a healthy pregnancy.
Coenzyme Q10 (CoQ10) plays an essential role in helping mitochondria convert nutrients into cellular energy – protecting cells from oxidative stress, including cells involved in the reproductive system. Research shows that supplementation with CoQ10 can support healthy egg development, as well as support assisted reproduction efforts by enhancing ovarian response and embryo quality.4*
Ovarian Care – If you’re looking for a more comprehensive supplement, Thorne Ovarian Care is a combination of inositol (in a naturally occurring 40:1 ratio of myo-inositol to D-chiro-inositol), CoQ10 phytosome, folate, and polyphenols from wild blueberry, pomegranate, and green tea extracts that promotes healthy ovarian function and supports natural fertility.*
If you do become pregnant, be sure to talk with your health-care provider about which supplements are appropriate for you. Your nutrient needs change throughout pregnancy, and your health-care professional can help you determine the best supplementation plan based on your individual health needs.
For men, the foundation of preconception nutrition is very similar to that of women. A balanced diet for men’s health is centered around whole foods – including healthy fats, lean proteins, complex carbohydrates, and plenty of fruits and vegetables; thisprovides the nutrients needed to support overall health and reproductive wellness.
One area of particular focus for men is supporting healthy sperm production and function. Foods rich in antioxidants can help protect cells from oxidative stress and support sperm health. Great choices include citrus fruits and strawberries for vitamin C, almonds and avocados for vitamin E, and colorful berries that provide a variety of beneficial polyphenols.
Zinc is another key nutrient for male reproductive health. Adequate zinc intake supports normal sperm production, motility, and overall reproductive function.5 Similar to what we talked about with female preconception health, food sources include oysters and other shellfish, lean red meat, poultry, nuts, seeds, legumes, and fortified cereals. If your dietary intake is low, Thorne Zinc Bisglycinate provides a highly absorbable form of zinc that supports the body’s natural production of testosterone and helps maintain normal sperm production.*
Another nutrient worth considering is CoQ10. CoQ10 plays an important role in cellular energy production and acts as an antioxidant. In a clinical study, men who supplemented with 200 mg of ubiquinol daily for 12 weeks experienced improvements in sperm density, motility, and morphology, suggesting that CoQ10 may be a valuable addition to a preconception nutrition plan.6*
Trying to conceive is an exciting journey, but it can also bring uncertainty and stress. While many aspects of fertility are outside of your control, nourishing your body with a healthy diet and the right nutrients is one meaningful step you can take to support your reproductive health and prepare for a healthy pregnancy. By investing in your nutrition today, you’re laying the foundation for your own well-being and your future baby’s health.
Source: Thorne Take 5 Daily
