Whether you're just beginning to think about family planning or have been trying for a while, optimizing your health is a key step in the process. One of the most important aspects of this is ensuring you're getting the right nutrients. But with so much information out there, it can be overwhelming. So, let me share with you my top three vitamin picks when trying to conceive.
1. Prenatal Vitamin
What should you look for in a prenatal multivitamin?
When it comes to prenatal vitamins, the market is flooded with options. So, how do you choose the best one? This can be a daunting task, but I'm here to help simplify it for you.
Quality Over Quantity: Many women prefer a 'one-a-day' for convenience, but these often don't provide the necessary nutrients in the right amounts. It's a common misconception that a single pill can provide everything you need. The truth is, our bodies are designed to absorb nutrients gradually throughout the day. A good-quality prenatal vitamin that you take multiple times a day ensures that you're getting a steady supply of nutrients, which is far more effective.
Essential Ingredients: Your prenatal should contain iron and at least 800mcg of folic acid/folate. Avoid gummies, as they often contain sugar and corn syrup. If you struggle with pills, opt for a liquid multivitamin and supplement with extra folic acid if needed. Folic acid is crucial for preventing neural tube defects in your baby, and iron is essential for preventing anemia, which can cause fatigue and other health issues. Liquid vitamins can be a great alternative if you find pills hard to swallow, and they can be just as effective.
What to Watch For: Check for additives and preservatives. Ingredients like BHT, propylene glycol, shellac, coloring, soybean oil, sucrose, and corn syrup should be avoided. The non-medicinal list shouldn't be longer than the medicinal one.Many over-the-counter vitamins contain unnecessary fillers and preservatives that can do more harm than good. It's important to choose a vitamin with as few additives as possible to ensure that you're getting the purest form of nutrients.
Nutrient Levels: Look for folic acid and/ or a methylfolate/folic acid combination at 1mg, Vitamin B12 (Methylcobalamin) at 1000mcg, Vitamin D at 1000IU, and calcium in citrate form for better absorption. Iron bisglycinate is also easier on the stomach. Start taking your prenatal at least three months before you plan to conceive to build up your nutrient stores. This preparation can make a significant difference in your fertility and overall health.
2. Vitamin D
Why is Vitamin D important when trying to conceive?
Vitamin D is one of the most crucial nutrients when trying to get pregnant, but it's also fat-soluble, so taking too much can be toxic.
Why It’s Important: Vitamin D is essential for maintaining healthy bones and supporting the immune system. Low levels can increase the risk of miscarriage and pregnancy-related complications like pre-eclampsia, gestational diabetes, and preterm birth. Vitamin D plays a vital role in regulating your hormones and supporting your immune system. It's also essential for the development of your baby's bones and teeth. Low levels of Vitamin D have been linked to various pregnancy complications, so ensuring you have adequate levels is crucial.
Get Tested: It's vital to get your vitamin D levels checked. While 1000IU/day is a common dose, it might not be enough if you are deficient. Ideally, your levels should be above 100nmol/L. Testing your Vitamin D levels is simple and can provide valuable insights into your overall health. If you're deficient, your doctor can recommend a higher dose to help bring your levels up to where they need to be.
Easy and Affordable: Vitamin D is not covered under OHIP but is a simple and affordable test costing about $60. Knowing your exact levels is very helpful when determining your optimal daily dose.
I recommend this to 100% of my patients who are trying to conceive because treating a deficiency before pregnancy can significantly reduce risks. It's a simple yet powerful step you can take to support your fertility and overall health.
3. Omega-3 Fatty Acids
Why are Omega-3 fatty acids important for preconception?
Omega-3 fatty acids are vital for proper hormone production and offer several benefits when trying to conceive.
Hormonal Support: Omega-3 fatty acids play a crucial role in hormone production, which is essential for maintaining a healthy reproductive system. They help balance your hormones and support the implantation process, increasing your chances of getting pregnant.
Neural Development: DHA, a type of omega-3, is crucial for the baby's brain development.DHA, a specific type of omega-3, is essential for the development of your baby's brain and nervous system. Ensuring you have enough DHA in your diet helps support fetal growth and development from the very beginning.
Anti-inflammatory: Inflammation can be a significant barrier to conception. Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in your body, creating a healthier environment for conception.
Mental Health: EPA and DHA help with mood regulation. Ensuring you have sufficient DHA levels can also protect against postpartum depression.
Dietary sources of omega 3 fatty acids: eating foods high in good quality omega 3’s include fish (salmon, trout, sardines, mackerel, anchovies), and good quality oils (olive oil, flaxseed oil, avocado oil)
Adding omega-3s to your preconception plan can be a game-changer for both you and your baby. Whether through diet or supplements, ensuring you get enough omega-3s can make a significant difference in your fertility journey.
Final Thoughts
Every woman's journey to conception is unique, and understanding your body's specific needs can make all the difference. While a personalized approach ensures you're taking the right nutrients in the right amounts, starting with a good baseline of supplements is a great start.
If you're in Ontario, and seeking help getting pregnant, don't hesitate to reach out. I'm here to support you throughout your journey. Together, we can create a custom plan that's tailored to your needs, giving you the best possible chance of success.
Wishing you all the best,Â
Dr. Irena Bergmann, ND
Looking for fertility support?
If you need guidance or have any inquiries about your fertility journey, please don't hesitate to connect with me. You can schedule a free consultation. I provide in-person consultations in Toronto and Aurora, as well as virtual sessions.
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