In recent years, research has increasingly highlighted the connection between preconception nutrition and fertility. A well-balanced diet can play a crucial role for both men and women looking to conceive. Certain nutrients can positively influence fertility, while others may hinder it.
A Nutrient Beneficial for Both Partners
Oysters are packed with zinc, a mineral that supports testosterone production in men and is vital for ovulation and fertility in women. Several studies indicate that zinc deficiencies can negatively impact both male and female fertility. To maintain optimal reproductive health, it is advisable to meet the recommended daily intake of zinc, which is 15 mg.
The Nutrition Rule
A diet rich in fruits, vegetables, whole grains, lean meats, and dairy products should provide essential vitamins and minerals necessary for proper reproductive function. For more insights on optimizing your diet during pregnancy, check out our resources.
Preparing Your Diet for Conception
Making healthy dietary changes 3 to 12 months before trying to conceive is wise. Evidence suggests that a nutritious diet is linked to improved fertility for both genders. Here are some dietary recommendations to consider before conception:
- Folic Acid: The U.S. Public Health Service recommends that women of childbearing age consume 400 micrograms (0.4 milligrams) of folate or folic acid daily. This B vitamin helps reduce the risk of neural tube defects, such as spina bifida. Women with a family history of such defects may need a higher intake, as advised by their healthcare provider. Folate is naturally found in leafy greens, citrus fruits, nuts, legumes, whole grains, and enriched cereals. Many opt to supplement with a prenatal vitamin, which typically contains about 800 mcg of folic acid. Folic acid is water-soluble, allowing the body to eliminate excess amounts easily.
- Calcium: It’s important for women considering pregnancy to aim for at least 1,000 mg of calcium daily, equivalent to three 8-ounce glasses of skim milk. Natural sources include low-fat yogurt, canned salmon, sardines, rice, and cheese.
- Supplements and Vitamins: In addition to a healthy diet, many healthcare professionals recommend supplements to ensure you receive all necessary nutrients. For instance, NatalSure offers a range of vitamins that can assist in achieving conception.
- Caffeine: Gradually reducing caffeine intake, including chocolate, is crucial, as studies show that consuming more than 200 to 300 mg of caffeine daily may reduce fertility by up to 27 percent. Caffeine can also hinder the body’s ability to absorb iron and calcium.
- Substances to Avoid: It’s vital to eliminate artificial sweeteners, alcohol, recreational drugs, and tobacco, including secondhand smoke, as these can harm your future baby even before conception.
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In summary, nurturing your body with the right nutrients before conception can enhance your fertility prospects. Prioritize a balanced diet rich in essential vitamins and minerals, and consider making changes well in advance of trying to conceive.