Nutrition, supplements and conception: how to prepare for pregnancy?

Infertility is defined as the inability to spontaneously conceive within 12 months of consistent unprotected sexual relations, and it’s thought to affect around 15% of couples. It is a complex health issue that can be caused by hormonal imbalances, polycystic ovary syndrome (PCOS), endometriosis, smoking, alcohol consumption and other causes. However, a growing number of studies have confirmed that nutrition plays an important role in maintaining reproductive health and successfully conceiving. When planning a pregnancy, an appropriate body weight, a balanced intake of vitamins and minerals, timely treatment of existing conditions and the development of healthy lifestyle choices all play an important role.

Body weight and hormonal balance

An optimal body mass index (BMI) is a key condition of fertility. Being underweight, meaning a BMI lower than 18,5, is connected to loss of menstruation, disruption of physiological processes due to malnutrition, and an increased risk of pregnancy loss. On the other hand, obesity, meaning a BMI bigger than 30, is connected to hormonal imbalances, lack of ovulation and difficulty to conceive, as well as an increased risk of gestational diabetes, pre-eclampsia and a Caesarean birth. Research has shown that overweight women are at a much larger risk of infertility, as well as a pregnancy loss in the early stages of pregnancy, which is why regulating body mass is an important step in preparing for pregnancy.

Mediterranean diet and fatty acids

Amongst dietary patterns, one that stands out is the Mediterranean diet, which correlated with better body weight regulation and an improved insulin sensitivity. Its foundation is a high intake of fruit, vegetables, whole grains, fish and olive oil, while simultaneously lowering the intake of processed food. Research has shown that this type of diet positively affects fertility in both men and women.

Of special importance are ω-3 fatty acids, which have an anti-inflammatory effect, contribute to hormonal balance and improve the function of reproductive cells. In contrast to that, an increased intake of trans and saturated fatty acids has been shown to contribute to unfavourable fertility outcomes.

The role of folic acid

Folic acid (vitamin B9) plays a key role in the processes of cell division and the development of reproductive cells. Scientific proof points to the fact that supplementing folic acid at least three months before conception, even in doses higher than the recommended daily intake, can lower the risk of infertility, pregnancy loss and foetal developmental anomalies. Folic acid is therefore considered one of the most important nutrients when preparing for pregnancy.

Minerals – invisible pregnancy allies

Adequate mineral intake is oft forgotten, although it plays an important role in reproductive health. Calcium is one of the most common nutritional deficits in women, and lack of calcium during pregnancy can increase the risk of pre-eclampsia and hypertension. Iron is another mineral whose deficit is common, so much so that sideropenic anemia affects between 21 and 35% of pregnant women in Europe. Research has shown that iron supplementation can positively affect ovulation and lower the risk of infertility. Another important mineral is iodine, which directly correlates to thyroid function, and its deficit has been connected to later pregnancy onset and a lowered probability of conception. Alongside iodine, zinc and selenium are also important, where selenium acts as a strong antioxidant, contributes to the health of the thyroid gland and plays a role in the development of the ovum.

Caffeine and alcohol – the importance of moderate use

A high caffeine intake has been shown to prolong time until conception and increase the risk of pregnancy loss, which is why it’s recommended to limit intake to 200 mg a day at most. Likewise, an increased alcohol consumption has been connected to menstrual disorders and decreased fertility.

Nutrition as the foundation of conception

Nutrition is one of the key factors affecting fertility in men and women. A high intake of trans fatty acids, simple and processed carbohydrates negatively affects reproductive health, whereas a diet founded on an adequate intake of dietary fibre, ω-3 fatty acids, plant protein, vitamins and minerals has a significant positive effect on fertility. Similarly, folic acid (vitamin B9) supplementation is recommended at least three months before planned conception. In case of a risk of nutritional deficits and intake of multivitamin supplements, consulting a health expert is recommended.

Translated by: Anđela Jakiša