Key nutrients for preconception

While folic acid and iodine are the most well-known vitamins to get more of while you're trying to get pregnant, there are a few other key vitamins and minerals for healthy preconception.

Confused about which nutrients you need when you’re planning a pregnancy? And how soon before you conceive you should ideally start supplementing some of them? Don’t panic. Here are the nutrients you really need – and why (and when!). As well as some other need-to-know info.

Essential Nutrients for Conception

Antioxidants

The main ones to know about are selenium and CoQ10. These help to reduce free radicals from being formed in the body, which supports the health of your reproductive system and help support healthy foetal development.¹

Folic acid and iodine

Woman who are trying to get pregnant are regularly advised to supplement with these two nutrients, with folic acid being recommended at least four weeks prior to conception and then for the first 12 weeks of pregnancy, too. Adequate maternal iodine plays a role in foetal brain development while levels of maternal folic acid impact the risk of developing neural tube defects.²

Zinc

This mineral plays an important role in reproductive health, as well as preparing the body for pregnancy and supporting baby’s healthy development.³

Vitamins A, C, E and D

It might sound like a long list, but they’re genuinely all important. The ‘famous four’ play many roles, from supporting a healthy menstrual cycle to helping prepare the body for pregnancy and supporting baby’s early development.⁴

B vitamins

There are eight B vitamins in total, and some play a specific role in supporting maternal health and foetal brain development. Not only does the body have a limited capacity to store most of the B-group vitamins, which makes a regular intake vital, some dietary patterns, including vegetarian and vegan diets, can bump up the risk of vitamin B12 deficiency.⁵

Omega-3 fatty acids

There are three different types of omega 3 fatty acids, and research has linked them all to supporting and maintaining women’s reproductive health. Worryingly, statistics show that only one in 10 Australian women of childbearing age gets enough of one of the most important omega-3 fatty acids from her diet.⁶

Iron

Fresh research shows that nearly 25% of pregnant Australian women are iron deficient, an essential mineral that, as well as maintaining general health and wellbeing, helps prepare the body for pregnancy, so that baby’s health is not only supported, but mum’s health also is, too.⁷

Calcium

Two in three Australian women don’t get enough calcium from their diet⁸, a mineral that supports your health as mum-to-be, a healthy pregnancy and the healthy development of baby.⁹

Copper

Optimal copper levels play a role in everything from preparing the body for pregnancy to supporting baby’s healthy development in the womb.¹

Choline

Recently, research has started to reveal just how important ensuring an adequate intake of choline is during pregnancy, due to the vital role it plays in supporting baby’s healthy development. Yet a 2019 study shows that the diets of more than 90 per cent of Australians are lacking in choline-rich foods. Choline can be obtained from eggs, fish and meats.¹⁰

Summary

If that list of nutrients sounds like a lot to stay on top of, your best bet might be taking a conception supplement that covers your bases, bearing in mind that some nutrients – like folic acid and iodine – are officially recommended as necessary supplements.

It’s important for women who are trying for a baby to maintain a healthy, well-balanced diet in combination with a pre-pregnancy supplement. Doing so will help provide your body with the essential nutrients it needs to help with a healthy pregnancy. Always read the label and follow the directions for use.