Pre-pregnancy nutrition

Lifestyle is more than just food, of course, and getting pregnant is dependent on many factors, but healthy food is important.  This has three benefits. It affects fertility (conception), the health of the woman during pregnancy, and the health of the baby.

Why healthy food three months prior to conception?

When a girl is born, all the eggs are already present in the ovaries. The ovaries contain immature follicles which contain immature eggs. As soon as a girl is fertile, a small group of follicles containing the eggs matures every month. This happens in the ovary and this process can take up to a year. Eventually, from this group of follicles, one egg cell will make the  ‘jump’  (ovulation). The rest of the follicles with the matured eggs die. 

About three months before ovulation, important changes take place in the egg. This happens under the influence of hormones and nutrients. In this phase, the woman's nutrients and hormones have an important influence on the process of maturation of the eggs and the quality of the eggs.

'In an ideal world, parents ‘to be’ would adjust their diet three months before pregnancy

A sperm cell also has a life cycle of about 74 days. During this period, the sperm cell is created and matured. The first stage is the formation of the sperm cells in the testes and the second stage is the maturation of these cells in the epididymis. Sperm quality is influenced by lifestyle factors such as diet and smoking, but it takes another 2.5 to 3 months before the effects of this are visible in sperm quality.

What not to eat?

Avoid packs and bags

Is following specific tips too difficult? Then this tip is a must to do. In this way, expectant parents are already taking a big step towards healthier food. Take a critical look at the kitchen cupboard and the fridge. How often and which packets and bags are used in cooking? This is good to do anyway, but if you want to get pregnant, it is extra important to pay attention to this. Try to eat as much unprocessed food as possible and home cook as much as possible. This way you get a higher concentration of nutrients, and more fiber and you avoid unnecessary additives such as color/fragrance and flavorings, but also unhealthy fats such as trans fat.

what to eat?

healthy fats

Omega-3 fatty acids are linked to fertility and play an important role in regulating hormone balance. Omega 3 fatty acids are also antioxidants that fight free radicals. This is particularly important for the protection of sperm cells. Research shows that free radicals from factors such as pollution, unhealthy diet, and smoking can cause men to become less fertile. 

Omega 3 fatty acids can be found in oily fish such as salmon, mackerel, and sardines. These also contain a lot of selenium, which also improves the quality of the sperm cells by protecting against oxidative stress.

red meat 

In the Western world, red meat has gotten a bit of a bad name, but that's not quite right. Red meat from grass-fed animals is full of nutrients that are important at this stage. Above all, choose a piece of red meat with some fat because the fat contains important nutrients. Combine the piece of meat (preferably organic and/or grass-fed) with vegetables and eat it no more than 1 or 2 times a week.

dairy

Not a fan of meat? Then choose dairy. Dairy is also a source of protein, good fats, and calcium. The full-fat version is better than the semi-skimmed or low-fat version and again, organic is preferred. 

vegetarian or vegan? 

For vegetarians or vegans, certain dietary adjustments can be beneficial, taking into account personal ethical considerations of course. For example, drinking bone broth or eating a piece of meat once in a while can be beneficial at this stage. Eggs are also an excellent source of essential nutrients and fatty acids. For strict vegans, it is important to pay extra attention to nutrition and take appropriate supplements. 

iron

During pregnancy, iron levels often drop. It is therefore important to raise the iron level before pregnancy by eating more iron-rich foods. This will help prevent any iron deficiency or anemia. 

In food, iron occurs in two forms: heme iron and non-heme iron. The body can absorb heme iron more easily than non-heme iron.  Heme iron is found in animal products: meat (and especially liver), poultry, and fish. Non-heme iron is mainly found in plant products, such as green vegetables, legumes, seeds, and dried apricots. 

To support the body in absorbing iron, an iron-rich meal is best combined with vitamin C. For example, marinate the meat in lemon juice first or take a vitamin C supplement with an iron-rich meal. Above all, do not drink coffee or milk after an iron-rich meal, as this makes the absorption of iron more difficult.

It is not recommended to take iron supplements without expert advice. Excessive iron can be harmful, and via iron testing and professional guidance, iron supplementation can be managed in a safe way.

zinc

Zinc is also an antioxidant and has a positive effect on sperm quality and motility. If you want to positively influence the sperm cells, 25 to 30 milligrams per day is needed. Zinc is present in a high concentration in oysters but is also found in meat. Men who eat little or no meat can have a blood test done to see what the zinc level is.  If it is (too) low, it can be supplemented by eating more meat or oysters or using a supplement. Zinc is difficult to get from plant-based foods.

selenium, iodine, and folic acid

It is also important to have these three nutrients at optimal levels. Selenium is also an antioxidant and protects the egg from free radicals. Brazil nuts (up to 2 per day to prevent selenosis (too much selenium in the blood), oily fish, and oysters contain high concentrations of selenium. 

Iodine is necessary for the production of thyroid hormones. These hormones stimulate the development of the baby's brain during pregnancy. Iodine deficiency is more common in the Western world. For that reason, iodine is often added to, for example, bread in Western countries.

Folic acid, folate, or vitamin B9, occurs naturally in leafy greens, asparagus, beans, orange juice, and fortified cereals. Normally, this is sufficient. In case of an upcoming pregnancy, it is better to take extra folic acid in the form of a supplement. Folic acid lowers the risk of, for example, a premature birth, spina bifida, or a child with a low birth weight.

vitamin d

Many people in the West are vitamin D deficient. Vitamin D deficiency is associated with various fertility problems, in both men and women. In addition to sunlight, vitamin D can also be obtained from certain foods such as oily fish, such as smoked eel, mackerel, salmon herring, and, to a lesser extent, eggs.

Can you just take a supplement?

A healthy diet with enough variety is always better than a supplement. Nutrients from food are better matched to each other than in a pill. But a supplement can be a good alternative for those people, where it is not possible to get it all from food or if a deficiency has arisen. The advice is to use a blood test under the guidance of a nutritionist or doctor to determine whether and if so, what is needed and not to just take something on your own. 

For many women, in addition to a folate supplement, a prenatal multivitamin can be useful, and possibly an omega 3 supplement if oily fish is not regularly on the menu. For the man, it's a little more difficult. Most multivitamins to promote male fertility contain too little zinc and add too little. In that case, it is better for the man to go for an omega-3 supplement and possibly a zinc supplement. There are also good supplements with antioxidants on the market that can be interesting to protect sperm cells from free radicals, especially for men who do not eat a lot of fruit and vegetables and are exposed to toxins from, for example, tobacco or pesticides.

Remember that none of these foods have magical properties. They are a supplement to improve your diet. If you're having trouble conceiving, it's best to consult an expert. There are so many reasons why it can be difficult to get pregnant. Food is just one of the factors you can influence.