Preparing your body: nutrients and supplements for both partners

Preconception nutrition: Supporting your body for reproductive health

In simple terms, preparing for pregnancy involves three important aspects of reproductive health:

-Healthy eggs

-Healthy sperm

-A maternal environment that supports normal reproductive function

Certain nutrients can play a role in supporting these processes and ensuring your body has what it needs.

Nutrition and reproductive health

Good nutrition is essential for supporting normal reproductive function in both men and women. Modern Western diets can sometimes be low in key vitamins and minerals, and insufficient intake may affect normal physiological processes involved in reproduction.

It’s also important to support your body’s ability to handle oxidative stress, which contributes to maintaining normal cellular function.

Antioxidants are compounds found in many foods such as fruits, vegetables, nuts, and seeds that help protect cells from oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals (unstable molecules that can damage cells) and the body’s ability to neutralise them.

Think of antioxidants as part of your body’s natural cellular “maintenance crew,” helping protect cells as they carry out normal processes.

Timing matters: The three-month window

Both eggs and sperm go through maturation cycles that take roughly three months. Ensuring adequate nutrient intake during this period can support the body’s normal biological processes:

-Women: The final maturation phase of eggs takes around 90 days. Adequate nutrients during this time help support normal egg development.

-Men: Sperm production typically takes 70–90 days. Nutrients play a role in supporting normal spermatogenesis.

Key nutrients and supplements

Certain vitamins, minerals, and compounds are particularly important for supporting normal reproductive function.

1. Prenatal vitamins (for women)

These provide foundational support and help ensure adequate nutrient intake:

-Folic acid (folate): Contributes to normal DNA synthesis and the normal development of maternal tissues during pregnancy. The NHS recommends 400 micrograms daily for at least three months before pregnancy and during the first 12 weeks of gestation.

-Iron, B vitamins, vitamin D, iodine: Contribute to normal energy metabolism, thyroid function, and overall physiological function.

2. Multivitamins (for men)

Some nutrients in a tailored multivitamin contribute to normal male reproductive function:

-Zinc: Contributes to normal fertility and reproduction.

-Selenium: Contributes to normal spermatogenesis.

-B-complex vitamins, Vitamins C & E: Support normal cellular function and antioxidant activity.

3. Omega-3 fatty acids

-DHA and EPA: Contribute to normal cell membrane structure and function in both men and women.

4. Coenzyme Q10 (CoQ10 / ubiquinone)

-CoQ10 is involved in mitochondrial energy production, which contributes to normal cellular energy metabolism.