5 minIf you want to get pregnant, it is important to prepare your body properly. A healthy diet and getting the right vitamins and minerals can increase your chances of a healthy pregnancy. That is why we have put together a handy vitamin guide, especially for women who want to get pregnant. In it, we discuss the most important vitamins and minerals you need.
In this article, you will read
- Which vitamins and minerals contribute to a healthy pregnancy.
- How lifestyle choices can affect your fertility.
- Specific tips on the amounts of each vitamin and mineral.
#1 Folic acid/Folate (Vitamin B9/B11)
Folic acid, also known as vitamin B9 or B11, is essential for fertility. In addition to preventing neural tube defects, folic acid plays a role in DNA synthesis and cell growth. Some studies suggest that adequate folic acid intake can contribute to improved egg quality and ovulation.
How much folic acid?
Folic acid is one of the most important vitamins when it comes to getting pregnant! The recommended dosage varies, but 400 micrograms (mcg) of folic acid per day is usually recommended.
It is strongly recommended that you start taking folic acid several months before conception to ensure that your body has sufficient reserves. The advice is to continue taking folic acid until the end of week 10 of pregnancy.
#2 Vitamin D
Vitamin D plays an important role for you and your future baby. Healthy vitamin D levels are associated with improved hormone balance and higher fertility. Deficiencies can have a negative impact on ovulation and the implantation of the fertilised egg.
How much vitamin D?
Sunlight is a natural source of vitamin D, but many people do not get enough sunlight to meet their vitamin D requirements. That is why many groups of people are recommended to take vitamin D in the form of a supplement, including pregnant women.
Pregnant women are advised to take a daily supplement of 10 micrograms of vitamin D. So, are you trying to conceive? Then it is best to start taking a vitamin D supplement now.
#3 Zinc
Zinc plays a role in hormone regulation, egg development and reproductive organ health. Adequate zinc intake is important for fertility in both men and women.
How much zinc?
The recommended daily amount of zinc for women is approximately 8 milligrams, but for women trying to conceive, a slightly higher intake may be beneficial, especially if there is a deficiency. Zinc-rich foods such as oysters, beef, pumpkin seeds, cashews, and spinach can help maintain these levels.
#4 Iron
Studies show that iron is essential for healthy ovulation and improving overall fertility. Women with low iron levels may be more likely to experience anovulation (the absence of ovulation).
How much iron?
Women aged 18 and older until menopause and pregnant women are at higher risk of iron deficiency. These groups need 16 milligrams of iron per day. Make sure you eat enough iron-rich foods, such as red meat, poultry, beans, lentils, and dark leafy vegetables.
An iron supplement is a good addition if you do not consume enough of these foods, for example if you follow a vegetarian/vegan diet, or if you have an iron deficiency.
#5 Omega-3 fatty acids
DHA and EPA, the active forms of Omega-3, are involved in hormonal balance and egg quality. Omega-3 fatty acids can also support the uterine lining, which is important for embryo implantation.
How much omega-3?
EPA and DHA are found in oily fish such as salmon, mackerel and herring, as well as in walnuts and linseed. An omega-3 supplement is a good addition to your diet if you do not get enough through your food.
Also good to know if you want to get pregnant: for pregnant women, the recommended daily intake of omega-3 is 100 mg higher! The recommended daily intake for everyone is 250-500 mg EPA + DHA (total), but for women who want to get pregnant or are pregnant, the recommended intake is 350-500 mg per day.
#6 Iodine
Iodine is important for fertility, mainly because of its crucial role in the production of thyroid hormones, which are essential for healthy reproduction and pregnancy. Thyroid hormones regulate, among other things, the menstrual cycle, the maturation of eggs, and the production of progesterone, which influences the implantation of a fertilised egg in the uterus.
Iodine deficiency can underlie disruptions in thyroid function, which can contribute to problems with ovulation and overall fertility. Iodine is also important for foetal health during pregnancy. Women with iodine deficiency are at risk of complications, and it can also affect the baby's brain development.
How much iodine?
The RDA (recommended daily allowance) for pregnant women is higher than for non-pregnant adult women. Pregnant and breastfeeding women need 200 micrograms of iodine per day, compared to only 150 micrograms for adult women. If you are trying to conceive, it is important to bear this in mind, as pregnant women are more likely to develop an iodine deficiency due to their higher requirements.
Iodine is found in iodised salt, fish and dairy products. Are these products not part of your diet? Then an iodine supplement is recommended.
#7 Others
- Vitamins B6 and B12: These vitamins support the regulation of hormonal balance, which can be especially useful for women with irregular cycles. Vitamin B6 also helps regulate progesterone levels, which is essential for a healthy pregnancy.
- Antioxidants such as vitamins C and E: Antioxidants protect egg cells from oxidative damage that can reduce fertility. In men, antioxidants can help improve sperm quality.
Vitamins and minerals for male fertility
Fertility does not only depend on the health of the woman; the man also plays an important role. Sufficient vitamins and minerals are essential for good sperm quality.
For men, zinc is particularly important for sperm quality. Zinc contributes to the production of testosterone and can help improve sperm concentration, motility and morphology, thereby increasing the chances of fertilisation.
Would you like to know which vitamins and minerals are important for men? Read about it in our article!
Lifestyle and fertility: how to increase your chances of getting pregnant
In addition to nutrition, your lifestyle also has a major impact on your fertility as a woman. A healthy weight, sufficient exercise and good sleep help to keep your hormones in balance and increase your chances of getting pregnant. Stress, on the other hand, can disrupt your hormone balance and thus affect ovulation. Because stress increases the body's magnesium consumption, it is especially important to get enough magnesium, particularly during periods of high stress. A good magnesium level not only supports muscle relaxation, but also helps the body cope better with stress.
Avoiding smoking, alcohol and unhealthy food is also important for a healthy pregnancy. Do you want to increase your chances of getting pregnant? Choose a healthy lifestyle in combination with the right vitamins and minerals for women who want to have children.
Conclusion
If you want to get pregnant, you can optimally prepare your body for pregnancy with the right nutrition, vitamins and minerals. Folic acid, vitamin D, omega-3 and other essential nutrients play an important role in fertility and the healthy development of your baby. By paying attention to your diet and possibly taking supplements before conception, you increase your chances of a successful pregnancy.
