Mon, 02/06/2023 - 06:35
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Pregnancy is an exciting time, but it can also be overwhelming, especially when it comes to what to eat and what supplements to take. Here is a list of top supplements and foods that can help support a woman's fertility and optimize her chances of getting pregnant.
A prenatal vitamin is strongly recommended. When selecting one be sure it has no synthetic ingredients like colors, anti caking agents, preservatives, fillers etc like red #40, fractionated oils, parabens, silica, maltodextrin etc. for example. Ideally, buy organic to avoid this. Make sure it's third party lab tested to ensure what's marketed as the Ingredients actually are in the product. Then look for a product that has the following nutrients:
- Folic acid: Folic acid is an essential nutrient that helps in the development of a baby's nervous system. Women who are trying to conceive should aim for at least 400 micrograms of folic acid daily, either through diet or supplements.
- Iron: Iron is important for a woman's overall health, as well as the development of the baby. Women who are pregnant or trying to conceive should aim for 27 milligrams of iron per day.
- Calcium: Calcium is important for the development of a baby's bones and teeth. 1000 milligrams of calcium per day is the recommended dose for supplementation.
- Omega-3 fatty acids: Omega-3 fatty acids are important for a baby's brain development. Women who are pregnant or trying to conceive should aim for at least 200 milligrams of DHA per day. Krill oil is ideal in order to avoid any heavy metals from compromised fish oil. (You will likely need to supplement this individually)
- Vitamin D: Vitamin D is important for bone health and the development of a baby's bones and teeth. 600 international units of Vitamin D per day is standard suggestion for supplementation.
In addition to supplements, women who are trying to conceive should aim to eat a balanced diet that includes a variety of nutrient-rich foods, including:
- Leafy green vegetables: Leafy greens are a great source of folic acid, iron, and calcium.
- Whole grains: Whole grains are a great source of fiber to help keep you regular and aid digestion. Plus they have some of the key nutrients mentioned above like B6, iron, and even magnesium.
- Wild caught salmon: another excellent, mercury-free source of omega-3 fatty acids.
- Organic Eggs: Eggs are a great source of protein, iron, and choline, which is important for a baby's brain development.
- Nuts and seeds: Nuts and seeds are a great source of healthy fats, protein, and iron.
It is important to note that every woman's nutritional needs are unique and a personalized nutrition plan should be created by a healthcare professional. Additionally, some women may require additional supplements or dietary changes based on their medical history or current health conditions.
In conclusion, a healthy diet and the right supplements can help support a woman's fertility and optimize her chances of getting pregnant. It's important to talk to a healthcare professional before starting any new dietary changes or supplement regimen.