Nutrition and Supplements

While a nutrient-rich diet is the ideal way to fuel your body, supplements play a vital role in filling specific gaps to optimize your fertility. This video explains how to balance "food first" with targeted supplementation.

The Foundation of Supplementation:

• Nutritional Gaps: Even with a healthy diet, certain nutrients are difficult to get in sufficient quantities from food alone, especially when preparing for pregnancy.
• Building Stores: Supplements help build up essential nutrient stores—like folate—before conception occurs to support early embryonic development.
• Food First: Supplements are designed to add to a balanced diet of whole grains, lean proteins, and healthy fats, not replace it.

Essential Supplements to Consider:

• ✅ Folic Acid (Vitamin B9): Vital for preventing neural tube defects; it is recommended to start taking 400-800 mcg daily at least one to three months before trying to conceive.
• ✅ Vitamin D: Essential for hormone balance and regular cycles; a daily supplement of 10 micrograms is often recommended, particularly during months with less sunlight.
• ✅ Omega-3 (DHA/EPA): If you don't eat enough oily fish, a high-quality supplement can help reduce inflammation and support egg quality.
• ✅ Iron & B12: If you follow a plant-based diet or are prone to anemia, these are critical for healthy ovulation and energy production.