{"id":7070,"date":"2022-02-04T00:44:49","date_gmt":"2022-02-04T08:44:49","guid":{"rendered":"https:\/\/www.pureencapsulations.hk\/?p=7070"},"modified":"2025-12-03T11:00:03","modified_gmt":"2025-12-03T03:00:03","slug":"preconception-nutrition-for-women-and-men","status":"publish","type":"post","link":"https:\/\/www.pureencapsulations.hk\/zh\/preconception-nutrition-for-women-and-men\/","title":{"rendered":"Preconception Nutrition for Women and Men"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\"\"<\/p>

By Caitlin Beale, MS, RDN+<\/sup><\/p>

It\u2019s not uncommon to consider the importance of your diet once you or your partner is pregnant, but what about before?\u00a0 Optimizing the health of both partners, along with consulting your physicians, can set the stage for a healthy pregnancy.<\/p>

The months leading up to pregnancy are considered a \u201ccritical period\u201d to ensure healthy nutrient stores that optimize health before, during, and after pregnancy.[1]<\/a>\u00a0 If you are planning to get pregnant or even think you may want to have a baby someday, taking a closer look at your nutrition ahead of time is a smart move.<\/p>

While many factors contribute to a healthy pregnancy, these nutrients are especially beneficial.<\/p>

Folic Acid<\/strong><\/h4>

Most people are at least aware that folic acid is a critical nutrient for pregnancy.\u00a0 Folic acid is the synthetic version of folate, a B vitamin necessary for red blood cell formation and cellular health. The terms \u201cfolic acid\u201d and \u201cfolate\u201d often are used interchangeably. However, folate is a general term used to describe the many different forms of vitamin B9 including folic acid.[2]<\/a><\/p>

When it was discovered that adequate folate (folic acid) before pregnancy reduced the risk of birth defects involving the brain and spinal cord, public health officials from many countries campaigned to ensure women were getting enough.\u00a0 It was added to foods like flour, and health care practitioners began to recommend it as part of prenatal vitamins.[3]<\/a><\/p>

While that critical window before pregnancy is so important, many women don\u2019t even realize they are pregnant until several weeks after conception.\u00a0 For example, in the United States, it\u2019s been estimated that around forty-five percent of all pregnancies are unplanned.[4]<\/a>\u00a0 But research supports supplementation with folic acid works best when started during the critical period.[5]<\/a>\u00a0 Folic acid could also help mom stay healthy and avoid complications during pregnancy.[6]<\/a><\/p>

Aside from fortified foods, leafy greens, beans, and citrus are all sources of folate, but many women don\u2019t meet the recommended amount through diet alone. One study concluded that almost one-third of women don\u2019t meet folate recommendations without supplements.[7]<\/a> As a result, it\u2019s recommended to start taking folate (methylfolate and folic acid) or prenatal supplements well before pregnancy to ensure optimal amounts.<\/p>

\u00a0<\/p>

Zinc<\/strong><\/h4>

You may consider zinc important for your immune system. Likewise, in studies, zinc supplementation was associated with a reduction in preterm birth.[8]<\/a>\u00a0 Studies suggest that lower zinc levels could also increase how long it takes to get pregnant.[9]<\/a><\/p>

Zinc is an antioxidant.\u00a0 Antioxidants are free-radical scavengers that help reduce the impact of oxidative stress.[10]<\/a>\u00a0 Oxidative damage from excessive free radicals could negatively impact egg and sperm health.[11]<\/a>\u00a0 Zinc helps support healthy sperm function and quality, while low zinc levels are associated with sperm abnormalities.[12]<\/a><\/p>

However, even though zinc is an essential nutrient for reproduction, studies on how much zinc helps are mixed.\u00a0 A recent study focused on couples trying to get pregnant concluded that it didn\u2019t improve outcomes when men supplemented with zinc.[13]<\/a><\/p>

Still, it\u2019s crucial to have optimal amounts early on.\u00a0 Subjects in this study already had difficulty getting pregnant, so other factors could have impacted their ability to get pregnant.<\/p>

Since you can\u2019t store zinc in your body, you need to obtain it through diet and supplementation.\u00a0 Zinc is found in foods like oysters and pumpkin seeds, but recommended supplementation doses can also ensure you get enough if you don\u2019t eat many zinc-rich foods.<\/p>

\u00a0<\/p>

Omega-3 Fatty Acids <\/strong><\/h4>

Omega-3 fatty acids are nutrients that support a baby\u2019s developing brain if taken at appropriate doses.[14]<\/a>\u00a0 They are also important for placental development.[15]<\/a> A Cochrane Review <\/em>of seventy different studies on intake from food or supplements during pregnancy concluded that omega-3\u2019s could lead to better outcomes in early labor and delivery, having an underweight baby.\u00a0 Intake was also linked to a reduced risk of more severe outcomes for the mom.[16]<\/a><\/p>

Further, getting enough omega-3 in your diet may support healthy pregnancies.\u00a0 One study showed that couples who regularly ate more seafood got pregnant sooner than those who didn\u2019t eat fish.[17]<\/a>\u00a0 Another study found a relationship between healthy sperm and higher sperm counts for men taking omega-3 fatty acids.[18]<\/a><\/p>

The best sources of omega-3 are fatty fish like salmon or sardines.\u00a0 You can also get some from flax and chia seeds. Still, many people also choose to supplement if seafood isn\u2019t a regular part of their diet.<\/p>

\u00a0<\/p>

CoQ10<\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/h4>

Coenzyme-Q 10 (CoQ10) is a nutrient naturally found in the body necessary for energy production.\u00a0 It also acts as an antioxidant to help protect cells against oxidative damage.\u00a0 As mentioned earlier, there is a negative relationship between oxidative stress and reproductive health for both men and women. Antioxidants like CoQ10 could help minimize the free radical damage in the body that could negatively impact eggs and sperm.[19]<\/a> [20]<\/a><\/p>

CoQ10 may also play a role in supporting healthy ovarian reserve, or the number and quality of a woman\u2019s eggs.[21]<\/a>\u00a0 It also may help with healthy sperm counts and motility (the ability of sperm to swim) while contributing to reductions in oxidative stress markers.[22]<\/a><\/p>

Your body does make CoQ10, but the amount produced goes down with age.[23]<\/a>\u00a0 While you can get some CoQ10 from foods like organ meat, fatty fish, or poultry, they are generally not a good source of CoQ10, so supplements can be helpful.<\/p>

\u00a0<\/p>

Selenium<\/strong><\/h4>

Selenium contributes to normal spermatogenesis. The sperm mitochondrial capsule selenoprotein has a structural as well as an enzymatic role, and it is responsible for both the maintenance of motility and the structural integrity of the tail of the sperm. Both human and other mammals exhibit reduced sperm motility and increased sperm rupture under conditions of low selenium supply.[24]<\/a><\/p>

Preconception Nutrition Starts Early<\/p>

\u00a0<\/p>

\"\"<\/p>

On top of other behaviors like maintaining a healthy weight and moving your body regularly, nutrition is a critical but often overlooked piece of preconception.\u00a0 These five nutrients should be optimized through your diet or supplementation well before getting pregnant to create a foundation for a healthy pregnancy. If pregnant or lactating, always consult your physician before taking any supplements.<\/strong><\/p>

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master’s degree in nutrition and over ten years of experience as a registered dietitian. You can learn more about Caitlin Beale, MS, RDN at www.caitlinbealewellness.com<\/a>. [optional]<\/em><\/p>

+<\/sup>The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsul<\/em>ations\u00ae.<\/p>

References<\/b><\/p>

[1]<\/a> Stephenson, Judith, Nicola Heslehurst, Jennifer Hall, Danielle A.J.M. Schoenaker, Jayne Hutchinson, Janet Cade, Lucilla Poston, et al. \u201cBefore the Beginning: Nutrition and Lifestyle in the Preconception Period and Its Importance for Future Health.\u201d Lancet (London, England)<\/em> 391, no. 10132 (May 5, 2018): 1830\u201341. https:\/\/doi.org\/10.1016\/S0140-6736(18)30311-8<\/a>.<\/p>

[2]<\/a> Crider KS, Bailey LB, Berry RJ. Folic acid food fortification-its history, effect, concerns, and future directions. Nutrients 2011;3(3):370-84. doi: 10.3390\/nu3030370.<\/p>

[3]<\/a> Wald, Nicholas J, FRS. \u201cCommentary: A Brief History of Folic Acid in the Prevention of Neural Tube Defects.\u201d International Journal of Epidemiology<\/em> 40, no. 5 (October 1, 2011): 1154\u201356. https:\/\/doi.org\/10.1093\/ije\/dyr131<\/a>.<\/p>

[4]<\/a> Finer, Lawrence B., and Mia R. Zolna. \u201cDeclines in Unintended Pregnancy in the United States, 2008-2011.\u201d The New England Journal of Medicine<\/em> 374, no. 9 (March 3, 2016): 843\u201352. https:\/\/doi.org\/10.1056\/NEJMsa1506575<\/a>.<\/p>

[5]<\/a> De-Regil, Luz Maria, Juan Pablo Pe\u00f1a-Rosas, Ana C. Fern\u00e1ndez-Gaxiola, and Pura Rayco-Solon. \u201cEffects and Safety of Periconceptional Oral Folate Supplementation for Preventing Birth Defects.\u201d The Cochrane Database of Systematic Reviews<\/em>, no. 12 (December 14, 2015): CD007950. https:\/\/doi.org\/10.1002\/14651858.CD007950.pub3<\/a>.<\/p>

[6]<\/a> Yuan He, An Pan, Frank B Hu, Xu Ma.\u00a0 \u201cFolic acid supplementation, birth defects, and adverse pregnancy outcomes in Chinese women: a population-based mega-cohort study.\u201d\u00a0 The Lancet<\/em>, Volume 388, Supplement 1, 2016, Page S91.\u00a0 https:\/\/doi.org\/10.1016\/S0140-6736(16)32018-9<\/a>.<\/p>

[7]<\/a> Bailey, Regan L., Susan G. Pac, Victor L. Fulgoni III, Kathleen C. Reidy, and Patrick M. Catalano. \u201cEstimation of Total Usual Dietary Intakes of Pregnant Women in the United States.\u201d JAMA Network Open<\/em> 2, no. 6 (June 21, 2019): e195967. https:\/\/doi.org\/10.1001\/jamanetworkopen.2019.5967<\/a>.<\/p>

[8]<\/a> Ota, E., Mori, R., Middleton, P., Tobe-Gai, R., Mahomed, K., Miyazaki, C., & Bhutta, Z. A. (2015). Zinc supplementation for improving pregnancy and infant outcome. The Cochrane database of systematic reviews, 2015(2), CD000230. https:\/\/doi.org\/10.1002\/14651858.CD000230.pub5<\/a><\/p>

[9]<\/a> Grieger, Jessica A., Luke E. Grzeskowiak, Rebecca L. Wilson, Tina Bianco-Miotto, Shalem Y. Leemaqz, Tanja Jankovic-Karasoulos, Anthony V. Perkins, Robert J. Norman, Gus A. Dekker, and Claire T. Roberts. \u201cMaternal Selenium, Copper and Zinc Concentrations in Early Pregnancy, and the Association with Fertility.\u201d Nutrients<\/em> 11, no. 7 (July 16, 2019): 1609. https:\/\/doi.org\/10.3390\/nu11071609<\/a>.<\/p>

[10]<\/a> Bisht, Shilpa, Muneeb Faiq, Madhuri Tolahunase, and Rima Dada. \u201cOxidative Stress and Male Infertility.\u201d Nature Reviews. Urology<\/em> 14, no. 8 (August 2017): 470\u201385. https:\/\/doi.org\/10.1038\/nrurol.2017.69<\/a>.<\/p>

[11]<\/a> Agarwal, Ashok, Anamar Aponte-Mellado, Beena J Premkumar, Amani Shaman, and Sajal Gupta. \u201cThe Effects of Oxidative Stress on Female Reproduction: A Review.\u201d Reproductive Biology and Endocrinology<\/em>\u202f<\/em>: RB&E<\/em> 10 (June 29, 2012): 49. https:\/\/doi.org\/10.1186\/1477-7827-10-49<\/a>.<\/p>

[12]<\/a> Fallah, Ali, Azadeh Mohammad-Hasani, and Abasalt Hosseinzadeh Colagar. \u201cZinc Is an Essential Element for Male Fertility: A Review of Zn Roles in Men\u2019s Health, Germination, Sperm Quality, and Fertilization.\u201d Journal of Reproduction & Infertility<\/em> 19, no. 2 (2018): 69\u201381.<\/p>

[13]<\/a> Schisterman, Enrique F., Lindsey A. Sjaarda, Traci Clemons, Douglas T. Carrell, Neil J. Perkins, Erica Johnstone, Denise Lamb, et al. \u201cEffect of Folic Acid and Zinc Supplementation in Men on Semen Quality and Live Birth Among Couples Undergoing Infertility Treatment.\u201d JAMA<\/em> 323, no. 1 (January 7, 2020): 35\u201348. https:\/\/doi.org\/10.1001\/jama.2019.18714<\/a>.<\/p>

[14]<\/a> Coletta, Jaclyn M, Stacey J Bell, and Ashley S Roman. \u201cOmega-3 Fatty Acids and Pregnancy.\u201d Reviews in Obstetrics and Gynecology<\/em> 3, no. 4 (2010): 163\u201371.<\/p>

[15]<\/a> Basak, Sanjay, Rahul Mallick, and Asim K. Duttaroy. \u201cMaternal Docosahexaenoic Acid Status during Pregnancy and Its Impact on Infant Neurodevelopment.\u201d Nutrients<\/em> 12, no. 12 (November 25, 2020): 3615. https:\/\/doi.org\/10.3390\/nu12123615<\/a>.<\/p>

[16]<\/a> Middleton, Philippa, Judith C Gomersall, Jacqueline F Gould, Emily Shepherd, Sjurdur F Olsen, and Maria Makrides. \u201cOmega\u20103 Fatty Acid Addition during Pregnancy.\u201d The Cochrane Database of Systematic Reviews<\/em> 2018, no. 11 (November 15, 2018): CD003402. https:\/\/doi.org\/10.1002\/14651858.CD003402.pub3<\/a>.<\/p>

[17]<\/a> Gaskins, Audrey J, Rajeshwari Sundaram, Germaine M Buck Louis, and Jorge E Chavarro. \u201cSeafood Intake, Sexual Activity, and Time to Pregnancy.\u201d The Journal of Clinical Endocrinology & Metabolism<\/em> 103, no. 7 (July 1, 2018): 2680\u201388. https:\/\/doi.org\/10.1210\/jc.2018-00385<\/a>.<\/p>

[18]<\/a> Safarinejad, M. R. \u201cEffect of Omega-3 Polyunsaturated Fatty Acid Supplementation on Semen Profile and Enzymatic Anti-Oxidant Capacity of Seminal Plasma in Infertile Men with Idiopathic Oligoasthenoteratospermia: A Double-Blind, Placebo-Controlled, Randomised Study.\u201d Andrologia<\/em> 43, no. 1 (February 2011): 38\u201347. https:\/\/doi.org\/10.1111\/j.1439-0272.2009.01013.x<\/a>.<\/p>

[19]<\/a> Ruder, Elizabeth H., Terryl J. Hartman, and Marlene B. Goldman. \u201cImpact of Oxidative Stress on Female Fertility.\u201d Current Opinion in Obstetrics & Gynecology<\/em> 21, no. 3 (June 2009): 219\u201322.<\/p>

[20]<\/a> Alahmar, Ahmed T. \u201cRole of Oxidative Stress in Male Infertility: An Updated Review.\u201d Journal of Human Reproductive Sciences<\/em> 12, no. 1 (2019): 4\u201318. https:\/\/doi.org\/10.4103\/jhrs.JHRS_150_18<\/a>.<\/p>

[21]<\/a> Xu, Yangying, Victoria Nisenblat, Cuiling Lu, Rong Li, Jie Qiao, Xiumei Zhen, and Shuyu Wang. \u201cPretreatment with Coenzyme Q10 Improves Ovarian Response and Embryo Quality in Low-Prognosis Young Women with Decreased Ovarian Reserve: A Randomized Controlled Trial.\u201d Reproductive Biology and Endocrinology<\/em>\u202f<\/em>: RB&E<\/em> 16 (March 27, 2018): 29. https:\/\/doi.org\/10.1186\/s12958-018-0343-0<\/a>.<\/p>

[22]<\/a> Alahmar, Ahmed T., Aldo E. Calogero, Pallav Sengupta, and Sulagna Dutta. \u201cCoenzyme Q10 Improves Sperm Parameters, Oxidative Stress Markers and Sperm DNA Fragmentation in Infertile Patients with Idiopathic Oligoasthenozoospermia.\u201d The World Journal of Men\u2019s Health<\/em> 39, no. 2 (April 2021): 346\u201351. https:\/\/doi.org\/10.5534\/wjmh.190145<\/a>.<\/p>

[23]<\/a> Langsjoen, Peter H., and Alena M. Langsjoen. \u201cComparison Study of Plasma Coenzyme Q10 Levels in Healthy Subjects Supplemented with Ubiquinol versus Ubiquinone.\u201d Clinical Pharmacology in Drug Development<\/em> 3, no. 1 (January 2014): 13\u201317. https:\/\/doi.org\/10.1002\/cpdd.73<\/a>.<\/p>

[24]<\/a> Bates CJ, 2005. Selenium. In: Caballero B, Allen L, Prentice A (eds). Encyclopedia of Human Nutrition. 2nd ed. Elsevier Academic Press, 118-125.<\/p>

<\/a><\/p>

<\/u><\/a><\/p>

<\/a><\/p>

<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

By Caitlin Beale, MS, RDN+ It\u2019s not uncommon to consider the importance of your diet once you or your partner<\/p>","protected":false},"author":11,"featured_media":7071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[85],"tags":[611067,1576897,1576901,1576905,1576899,29849,1576907,1576903],"class_list":["post-7070","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","tag-coq10","tag-fertility","tag-folic-acid","tag-omega-3","tag-preconception","tag-pregnancy","tag-selenium","tag-zinc"],"publishpress_future_action":{"enabled":false,"date":"2026-08-22 09:02:17","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/7070","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/comments?post=7070"}],"version-history":[{"count":8,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/7070\/revisions"}],"predecessor-version":[{"id":14698,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/7070\/revisions\/14698"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media\/7071"}],"wp:attachment":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media?parent=7070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/categories?post=7070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/tags?post=7070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}