A well-balanced, nutrient-dense diet is the best way to ensure proper preconception nutrition, says the American Pregnancy Association. There are specific vitamins vital to fertility and the health of the growing fetus. The best preconception vitamins women need in their diet include folic acid, iron and calcium. The American Pregnancy Association warns against taking supplements greater than 100 percent of the recommended dietary allowance, or RDA.
Folic Acid
Folic acid is one of the best preconception vitamins. Women who take 400 mcg of folic acid before getting pregnant can help prevent birth defects of the brain and spine in their baby, says the Center for Disease Control and Prevention. Most multivitamins provide 100 percent of the RDA for folic acid, or 400 mcg. Food sources of folic acid include citrus fruits, leafy greens, beans and peas. Many foods are also fortified with folic acid, including bread, cereals and rice, according to the American Dietetic Association.
Iron
Iron is an essential nutrient for preconception. Women are at a greater risk for low iron levels because of blood loss through their menstrual periods. Pregnant women need adequate amounts of iron to support the growth of the fetus. Women of childbearing age need 18 mg of iron a day, says the CDC. The best way to get enough iron in the diet is to eat iron-rich foods, which include meats, poultry, fish, spinach, legumes and fortified bread and cereals. Vitamin C foods, such as tomato sauce, orange juice and peppers, help increase the absorption of iron from plant-based sources, explains the American Dietetic Association.
Calcium
Adequate calcium intake builds strong bones, helps maintain bone mass and prevents the onset of osteoporosis, says the CDC. In addition, calcium is an important nutrient for the developing fetus. Women of childbearing age need enough calcium to support their own bone health and to support the needs of their planned baby. Women need 1,000 mg of calcium a day. Food sources of calcium include milk, yogurt, cheese, fortified juices and sardines.
References
- American Pregnancy Association: Prenatal Vitamins
- Center for Disease Control and Prevention: You can Help Prevent Birth Defects
- American Dietetic Association: Healthy Eating for Women
- Center for Disease Control and Prevention: Iron and Iron Deficiency
- Centers for Disease Control and Prevention: Calcium and Bone Health
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