Are you overwhelmed by the amount of different prenatal vitamins on the shelf? I feel you. When it comes to prenatal supplements, or any kind of supplement for that matter, it’s important to choose a high-quality product containing the most bioavailable ingredients, meaning they are more readily absorbed and used by your body.
As a Nutritional Therapist I’m all for food as the first port of call for all of our nutritional needs but I would always recommend a good multivitamin to ensure all bases are covered. Wherever possible, I would recommend to start a prenatal vitamin at least 3-6 months before conception to build up sufficient nutrient stores. It’s never too early to start to get yourself into the best shape for pregnancy.
It’s always best to see a practitioner to make sure that your prenatal vitamin hits your individual needs, but as a rule of thumb, these are the ingredients you should be looking for. Note that this is by no means an exhaustive list, but these are some of the big hitters that you don’t want to miss:
Folic acid/folate
Folic acid is the synthetic version of the B vitamin folate which plays a key role in the first weeks of pregnancy when the baby’s neural tube is formed. Plus, supplementation with folate has been linked to improved fertility levels and higher IVF success rates. Look for a dosage of at least 400mcg but your individual requirements may differ if you have a family history of neural tube defects, type 1 or type 2 diabetes, IBD or a high BMI. With 40% of people estimated to have the MTFHR genetic mutation, which in short means that the body is unable to use synthetic folic acid, it’s always a good idea to err on the side of caution and look for naturally occurring folate, generally labelled as folate, methylfolate, l-methylfolate, 5-MTHF or folinic acid. Confusing right!? Hit me up if you have questions.
Vitamin D
Vitamin D is a fat-soluble vitamin and is important for your immune system to function efficiently, hormone health, cell division and bone health (for both you and your baby!). Vitamin D also aids in the absorption of calcium which is important for bone formation and growth during pregnancy plus, research shows that poor vitamin D status has been associated with pre-eclampsia (high blood pressure), low birthweight, and an increased risk of autoimmune diseases, preterm labour and gestational diabetes. Be sure to choose a prenatal vitamin that contains the activated form of vitamin D, also called D3, in a dose of 400IU as an absolute minimum. With vitamin D status, it’s always better to test than guess so low levels can be rectified promptly at a dosage that is appropriate and safe to support not just your fertility, but also your overall health and wellbeing.
Iodine
Iodine is a key mineral before and during pregnancy. When trying to conceive, low levels of iodine have been shown to impact the health of the ovaries and endometrium, resulting in reduced fertility levels. During pregnancy and lactation, iodine plays an important role in thyroid health and supports the neurodevelopment of the baby. Look for a prenatal supplement that contains at least 140 micrograms (µg).
Vitamin B12
Vitamin B12 is found in animal-based product as well as eggs and dairy. B12 works closely with folate, or vitamin B9, to make red blood cells, support immune function, help to maintain a healthy nervous system, and play a key role in the synthesis of DNA. Some medications may reduce your body’s ability to absorb B12 efficiently, so if you’re on any medications it’s always a good idea to check your individual requirements with a practitioner. The recommended daily intake of B12 is 2.6mcg (µg), however most prenatal supplements will include a much higher dose. This is because your body will only take as much B12 as is necessary, with the remaining amount simply being flushed out of your system.
Choline
More and more research is showing that choline is a key nutrient when it comes to fertility and pregnancy. Relatively speaking, it’s a bit of a new kid on the block which is why you may not have heard of it. In the context of fertility, choline has been associated with better ovarian-, sperm- and overall reproductive health. Most good quality prenatal supplements now contain choline at low dosages of up to around 100mg, however with an adequate daily intake of 425mg/550mg for females and males of reproductive age respectively, it’s a good idea to make sure that you get sufficient choline from food sources, too. Foods rich in choline include eggs, meat, poultry, fish, mushrooms, nuts, legumes, cruciferous vegetables, and some protein powders.
Vitamin C
Vitamin C is an important antioxidant which supports hormone health, promotes healthy ovulation, boosts immune health and helps to protect sperm health. It has also been linked to higher progesterone levels and increased thickening of the uterine lining, both of which are important for successful implantation.
Zinc
Zinc plays a key role in egg and sperm health and -maturation, and is a key nutrient for fertility. Did you know that when an egg and sperm meet, there are literally sparks flying!? A zinc explosion from the egg, also known as the zinc spark, is thought to strengthen the egg membrane and support efficient cell division. The recommended daily intake for zinc is 9.5mg and 7mg for males and females respectively.
Other vitamins and minerals: Selenium, Magnesium, CoQ10, vitamin B6
Whilst the above nutrients are some of the key players, there are a few other vitamins and minerals to look out for, all of which have been shown to be supportive of both female and male fertility.
Selenium is linked to better sperm morphology and motility in males as well as follicle (that's the small sac that holds and eventually releases, the egg) development in females. If your prenatal does not contain any selenium, one brazil nut daily will cover your needs.
Magnesium is a nutrient that is involved in over 300 biochemical processes in the body. In the context of fertility it plays a key role in the making of our sex hormones oestrogen and progesterone, as well as being linked to increased blood flow to the uterus and endometrium, which is important for conception and a healthy pregnancy.
CoQ10 can be a helpful nutrient to support our mitochondria, the energy powerhouse of our cells, and in turn support our reproductive system by improving egg and sperm quality.
Last but not least, vitamin B6 has been shown to improve egg quality, support ovulation, and reduce the risk of miscarriage.
Omega 3
On top of a good prenatal vitamin, I always recommend an omega 3 supplement, whether you’re trying to conceive or not. Omega 3 fatty acids play a key role not only for fertility, but also for our overall health and wellbeing. We can find omega 3 in foods such as oily fish, nuts and seeds, olive oil and avocado, however most of us don’t consume enough of these healthy fats on a daily basis so a supplement is generally a good idea to bolster your intake. In the context of fertility, research suggests that an adequate intake of healthy fats may help to increase chances of conception as well as help to avoid pregnancy complications such as premature labour and low birth weight.
Are you ready to take charge of your fertility? Get in touch with me today at hello@sarahnash.co.uk to book your free 30 minute call with me to see how I can help you on your journey.
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