Conception: Giving Yourself the Best Chance of Success
When you are planning to become a mother, it is the perfect time to gradually adopt healthier daily habits. The period before conception is an ideal opportunity to embrace a healthy lifestyle and provide the essential nutrients needed to support the development of your future baby.
Getting Enough Vitamin B9 Before Conception
Vitamin B9 (also known as folate) is one of the key nutrients to prioritize before and during early pregnancy. It plays an essential role in the process of cell division. In particular, it contributes to the closure of the neural tube, a crucial stage in the development of the baby’s nervous system. Adequate intake helps reduce the risk of growth retardation and certain birth defects[1]. In addition to its specific role in embryonic development, vitamin B9 helps reduce fatigue and supports the normal functioning of the immune system.
Folate is naturally found in fruits and vegetables, with similar amounts present whether they are fresh, frozen, or canned. Examples of foods with a high folate content include nutritional yeast flakes, spinach, lamb’s lettuce, melon, nuts, and chickpeas[2]. Try to include these foods in your meals or enjoy them as healthy snacks!
Even though a varied diet normally provides sufficient folate, dietary supplements can, as a precaution, help support you from the moment you start planning your pregnancy.
The beneficial effect is obtained with a daily intake of 400 µg of folic acid, starting at least 1 month before conception and continuing until 3 months after conception.
Ensuring Adequate Iron and Vitamin D Intake Before Pregnancy
Iron also plays a major role in the processes of cell division, the reduction of fatigue, and the proper functioning of the immune system. In addition, it is involved in the formation of red blood cells and hemoglobin, thereby ensuring the transport of oxygen throughout the body.
The iron requirements for women are 11 mg/day[3], and these needs increase during pregnancy, although they are normally met through a balanced diet. However, it is important to ensure adequate intake to help prevent disruptions during this period.
Iron1 is found in meat and fish, as well as in black pudding, which should only be consumed when thoroughly cooked or reheated. It is also present in legumes such as lentils, white beans, and chickpeas. You can incorporate them into your meals together with grains such as rice or quinoa, for example. For optimal absorption of plant-based iron, combine its intake with vitamin C by adding vitamin C-rich foods, such as citrus fruits, to your meals.
In addition, vitamin D helps the body absorb calcium, which is essential for maintaining normal bones. It plays an important role in the development of your baby’s skeleton. Towards the end of pregnancy, part of your vitamin D reserves will contribute to building your baby’s own stores1. Produced in the skin through exposure to sunlight, vitamin D can also be obtained through the diet. It is mainly found in oily fish such as salmon, sardines, and herring.
Reviewing Your Lifestyle Habits to Prepare for Pregnancy
For your baby’s health, toxic substances such as alcohol and tobacco should be avoided. Once you are pregnant, any alcohol you consume also passes into your baby’s bloodstream. Regardless of the amount consumed, it poses a risk to the development of your baby’s nervous system. Smoking also carries risks for the mother, particularly affecting the placenta and the uterus.
The months leading up to pregnancy can be an opportunity to break away from some of these habits. As for physical activity, the recommendations remain the same before pregnancy: at least 30 minutes per day at an intensity suited to your individual profile. Once you become pregnant, reduce the intensity. It should be comparable to activities such as walking or swimming.
[1] ANSES. Nutrition Guide for Pregnancy, 2015
[2] Ciqual, 2019
[3] ANSES. Iron: Functions, Dietary Sources, and Nutritional Requirements, 2019
