How Much Folic Acid Do I Need When Im Trying To Conceive
The NHS recommends that you take 400 micrograms of folic acid each day when youre trying to get pregnant. You should keep taking this amount every day until youre 12 weeks pregnant. While youre taking folic acid, you should keep eating foods rich in folate as part of a balanced diet.
Some women who have an increased risk of birth defects will need a higher dose of folic acid, typically 5 milligrams . Your GP will tell you if you need this higher dose.
The Best Supplements To Take If You’re Trying To Get Pregnant
If you’re the type of person who’s proactive about your healthand you’re strongly considering a babythen you’ve probably spent some time Googling supplements that will help enhance fertility or that will ensure you’re stocked up on the nutrients your baby needs to thrive. But often, these searches result in ultra-long lists of somewhat obscure-sounding nutrients, leaving you wondering: Do I really need all of these? The answer: Everyone’s different, but you probably don’t need to start popping 10 different pills if you’re planning to get pregnant.
Here, we consulted fertility and women’s health experts about the supplements that are appropriate for most women looking to conceive in the near future, plus tips on the most fertility-friendly diet.
How Much Vitamin D Do I Need When Im Trying To Conceive
Pregnant women dont need to take more vitamin D than other people. The recommended daily dosage for a supplement is 10 micrograms .
Even if youre taking vitamin D supplements, you should still try to get outside in the sun and eat foods that contain vitamin D. Just make sure that when youre spending time in the sun you protect your skin to prevent burning.
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Which Vitamin D Products Do You Recommend
Shady Grove Fertility recommends Theralogix, a line of evidence-based, independently tested and certified fertility products for men and women. All Theralogix products are NSF tested for content accuracy, purity, freedom from contaminants, and proper disintegration.
Nutritional supplements can be an important complement to your fertility treatment but they do not replace fertility evaluation and care. You should have your fertility evaluated if you are under 35 years old and have been having unprotected intercourse without conception for 1 year, after 6 months if you are between the ages of 35-39, and after 3 months if you are 40 and over. Women should consult their reproductive endocrinologist before beginning any vitamin regimen.
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What Is Your Family Health History And Why Is It Important Before You Get Pregnant
Your family health history is a record of any health conditions and treatments that you, your partner and everyone in your families have had. Its a good idea to start putting your family history together before you get pregnant so you can share it with your provider at your checkup. Use the March of Dimes Family Health History Form to gather information.
Your family health history can help your provider:
- Identify health conditions that run in your or your partners family or ethnic group. An ethnic group is a group of people, often from the same country, who share language or culture. Certain genetic conditions, such as sickle cell disease and Tay-Sachs disease, are more common in people from certain ethnic groups. For example, people who are Ashkenazi Jews are more likely than others to have Tay-Sachs and other genetic conditions.
- Find the cause of a condition you had in a past pregnancy. Your provider may use tests like blood tests or ultrasound to help find the cause of the condition. Getting treatment can lower the chances of you having the same complication in your next pregnancy.
- Treat health conditions before pregnancy. Some chronic health conditions can lead to pregnancy problems and, sometimes, birth defects. Getting treatment before pregnancy for conditions such as diabetes, high blood pressure, lupus and PKU can improve your chances of having a healthy pregnancy and a healthy baby.
Are There Any Extra Benefits
Some celebs swear by prenatals as the secret to their glowing skin and luscious locks because they contain biotin, one of the all-important B vitamins.
And rumors of biotins hair, nail, and skin growth powers have circulated forever many people take biotin supplements for this exact reason.
Besides biotin, though, there are some extra benefits to prenatals. If you take one with DHA, for example, youll be getting a boost of omega-3 fatty acids that may help your babys brain and eyes develop.
You may also get thyroid-regulating iodine, which can aid in your babys nervous system development.
Finally, theres some research indicating that taking prenatal vitamins may increase your chances of pregnancy.
To be clear, prenatals are not a magic cure for infertility problems and getting pregnant isnt as simple as popping a pill. But many of the nutrients included in prenatal vitamins regulate the body systems responsible for making pregnancy possible.
So taking one when done in conjunction with exercising, eating a healthy diet, and eliminating risk factors like alcohol and drugs can make it easier to get pregnant more quickly.
There are dozens of options out there, but make sure you check for a few key things before buying a prenatal vitamin:
How Do I Choose Prenatal Vitamins
Prenatal vitamins are readily available over the counter and a prescription is generally unnecessary.
If youre concerned about which to choose, dont be. Theres not much difference between over the counter and prescription prenatals, and both are adequate, assures Dr. Nwankwo.
Sometimes prescription prenatals may have special formulationsfor example, they may have a stool softener added to help with constipation, or they may have additional iron. The pills may also be smaller and easier to take. But its not necessary, she says. It also doesnt matter whether you take a tablet or a gummy, just make sure it has the right amount of vitamins you need.
Every vitamin can differ in the types and amounts of nutrients it contains because specific vitamin ingredients arent regulated by the FDA. If the vitamin you choose doesnt contain the full recommended daily amount of a nutrient, be sure to eat foods that are high in that vitamin or mineral.
When shopping for prenatal vitamins look for these four primary nutrients that are especially important during pregnancy, per Dr. Nwankwo and the American College of Obstetricians and Gynecologists):
- Folic acid: 600 mcg
- Calcium: 1,000 mg
- Vitamin D: 600 IU
The following vitamins are also essential during pregnancy, and you may not get enough of them through diet alone. Having these in your prenatals are helpful too:
- Vitamin A: 770 mcg
- Choline: 450 mg
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Related Questions Answered On Yanswers
- Been trying to get pregnant for a year now..So I decided to start taking Folic Acid But..?
- Q: I dont know which one to get.I read its good for babys development and is good to take before you start trying but im just reading and seen women should take folic acid when trying and when pregnant..so it wouldnt hurt to try right? anywho i dont know which one to get i found one on the gnc website 1 is 1000 another is 800 and another is 400 i kinda dont know what the numbers mean..but i wanna get the best oneand i also read something about a B6 vitamin..can someone tell me what that is please if you know..thx.oh and also can my fiance take the folic acid to or is it just for women??? thankyou and godblessxoxoheres how it looks in case you wanted to knowif you suggest something better (with no side affects pleass tell mejust scroll down its the blue bottles that say folic acid http://www.gnc.com/search/index.jsp?kwCatId=& kw=folic%20acid& origkw=Folic%20acid& sr=1
- A: I took while ttc my first chile folice acid AND prenatals w/ it in there & concieved in 2 months.so I am doing the same thing this time aroundbeen tryn since nov.1st
What Are The Most Important Nutrients In Prenatals Especially For The First Month Of Pregnancy
While its important to have a well-rounded balance of vitamins and nutrients during pregnancy, some are truly MVPs because they actually help your baby form vital organs and body systems, many of which begin developing in the earliest weeks of pregnancy.
According to the American College of Obstetricians and Gynecologists , these are the most important nutrients you need:
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Where Do I Get Folic Acid
Folic acid can be found in lots of branded pre-pregnancy vitamins. These are not harmful but can sometimes be expensive. It is often cheaper to buy folic acid separately rather than buying expensive branded supplements.
Do not take vitamin A supplements or any supplements containing vitamin A, such as liver or fish oil. High doses of Vitamin A can cause developmental problems in the first three months of pregnancy.
If you receive certain benefits or are under 18 you may be eligible for free vitamins when you become pregnant.
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Other Ways To Boost Fertility
Beyond fertility supplements, make sure your self-care basics are a priority:
- Focus on making sure you are properly hydrated
- Aim to get as many nutrients as possible from the food you eat
- Sleep for at least seven hours each night.
- Set aside time daily to do something you love that gives you a sense of peace, like exercising and/or meditation.
These stress-releasing factors will help you get into alignment, physically and mentally, and help give you the energy needed to create life.
Once pregnant, make sure you see your trusted health care provider to determine exactly what your unique body needs for a healthy pregnancy and joyful baby. Happy conceiving!
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What Supplements Should I Take To Increase My Fertility
Of course, check in with your healthcare provider before adding any supplements or vitamins to your diet, especially if you’re trying to conceive. Certain vitamins, minerals or herbs may be dangerous if you take other medications or have certain underlying conditions. If you get the green light from your doctor, here’s what to look for when choosing a fertility supplement and prenatal vitamin:
1. Folic acid + folate
Any prenatal supplement should have a minimum of 800 mcg of folate or folic acid. Check to see that your prenatal contains the form of folate known as 5-MTHF, the active form of folate that’s easier for your body to absorb.
Folic acid helps to prevent spinal tube defects. It works best when you start taking it before you get pregnant, as the spinal tube is formed within the first four weeks of pregnancyoften before many people even discover that they’re pregnant.
Coenzyme Q10 , also known as ubiquinone, is an enzyme that can help your body repair damage caused by free radicals and gives mitochondria, the powerhouse of the cell , a rejuvenating boost.
Many fertility experts consider CoQ10 helpful for egg healthone study from 2017 showed that having a high level of CoQ10 in the follicular fluid was associated with a higher rate of pregnancy.
4. Vitamin D
And because pregnancy is by default a state of immunosuppression, building up your immune system before you conceive is a smart idea, so you’re stronger going in.
How Much Physical Activity Do You Need Each Day
The Centers for Disease Control and Prevention recommends that adults get 2½ hours a week of moderate-intensity activity, like fast walking, and strength-training 2 days a week. These recommendations change depending on the intensity of your workouts. And you dont have to do all 2½ hours at once. Do a little bit each day to break it up throughout the week.
If youre already physically active, keep it up! If youre starting or re-starting exercise, take it slowly. Talk to your provider before you start any physical activity if:
- You have heart disease or are at risk for heart disease.
- Youve had a stroke or are at risk for having a stroke.
- You have diabetes or are at risk for having diabetes.
- Youre obese. If you’re obese, you have an excess amount of body fat and your body mass index is 30 or higher. BMI is a measure of body fat based on your height and weight.
- It can help you find out if you need to gain or lose weight..
- Youve had surgery or you have an injury or disability.
- Youve had eye surgery or laser treatment on your eyes, or you have a bleeding or detached retina. The retina is the nerve tissue that lines the back of the eye.
Physical activity can help reduce your risk of having certain health conditions that can cause problems for you and your baby during pregnancy, such as diabetes, high blood pressure and heart conditions. It also can help you manage stress, sleep better and quit smoking.
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What Is The Right Age To Get Pregnant
Experts say the best time to get pregnant is between your late 20s and early 30s. This age range is associated with the best outcomes for both you and your baby. One study pinpointed the ideal age to give birth to a first child as 30.5. Your age is just one factor that should go into your decision to get pregnant.
Should We All Be Taking Prenatal Vitamins
Last week when wandering the drugstore supplement aisle, I picked up a bottle of prenatal vitamins. . After all, the New Year is ripe with health resolutions and reflection. Ill also be turning 30 in 2018. The holiday and milestone have me considering my life and goalsyou know, the serious, sentimental stuff. Having witnessed friends and family struggle to conceive, I cant help but wonder about my own fertility. My partner and I want kids, but not for the next three to five years.
Though I left without purchasing, it got me thinking: Why are these pills so important for pregnancy and what do they do, anyways? Could taking a prenatal vitamin now improve my chances of getting pregnant later? Should I swap my multivitamin for a prenatal? Are they the same thing? Also, what about vitamin quality? I try my best to steer clear of harmful ingredients like pesticides.
I consulted two womens health experts to indulge my latest supplement curiosity and suss out how to think about prenatal vitamins before pregnancy, when triying to conceive, and now when I’m considering starting a family in the future.
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Talk To A Doctor If You Have A Long
If you have a long-term condition, such as epilepsy or diabetes, it could affect the decisions you make about your pregnancy for example, where you might want to give birth.
Before you get pregnant, have a discussion with your specialist or a GP about getting pregnant.
If you’re taking medicine for a condition, do not stop taking it without talking to a doctor.
Supplements To Take During Pregnancy
In addition to the vitamins and nutrients discussed above, here are two of the best supplements to take while pregnant.
OMEGA-3 FATTY ACIDS
Doctors will often encourage their pregnant patients to take a fish oil supplement. Heres why.
Why theyre important: Omega-3 fatty acid stores tend to deplete quickly throughout pregnancy. Fortunately, omega-3 fatty acids provide DHA, one of its most biologically active acids.
DHA can help ease the risk for an early preterm birth . Additionally, low DHA levels can influence changes in brain function. Consequently, this can lead to genetic variations, decreased learning abilities, and impaired vision.
The benefits of taking omega-3 fatty acid extend to postnatal nutrition, too. Researchers suggest that rapid depletion of fatty acids during pregnancy and breastfeeding can contribute to the baby blues. In turn, taking this healthy omega can have a positive influence on maternal well-being.
Food sources of omega-3 fatty acids include:
- cold-water fish
- plant oils
The ACOG recommends that pregnant and breastfeeding women eat at least two servings of fish or shellfish per week. However, pay special attention to avoid raw or undercooked fish. Additionally, you should also avoid fish with high mercury levels while pregnant.
That said, talk to your doctor about incorporating a high-quality fish oil supplement into your prenatal plan if you suspect youre getting enough DHA.
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Other Supplements For When Youre Trying To Conceive
Eating a healthy, varied and balanced diet means you shouldnt need to take any supplements other than folic acid and vitamin D before or during your pregnancy.
However, if you cant get the right foods in your diet, you might end up short on key nutrients like iron, vitamin C and calcium. In this case, your GP might advise that you bulk out your diet with certain foods:
- Iron can be found in red meat, kidney beans, chickpeas, nuts, dried fruit and fortified breakfast cereal
- Vitamin C can be found in citrus fruit, peppers, strawberries, blackcurrants, broccoli and potatoes
- Calcium can be found in milk, cheese, yoghurt, spinach, and fortified foods and drinks
It might also help to take supplements for these nutrients, particularly if youre finding it hard to get everything you need through your diet.
If youre taking supplements, just make sure you dont have more than the recommended daily dose, unless told otherwise by your GP: