I consider a prenatal vitamin before and during pregnancy, as well as postpartum to be a non-negotiable. There are a million prenatals on the market, but very few have the right amounts and right types of nutrients.
This Optimal Prenatal from Seeking Health is the one I trust and recommend the most. Follow dosage instructions on the label.
OMEGA-3 FATTY ACIDS
Omega-3’s are super important for both women and men’s overall health and fertility. They help men to produce more of the cone-shaped sperm that are the healthiest, most fertile shape. They are also beneficial in helping to regulate menstrual cycles and improve PMS symptoms. After conception, the omega-3’s EPA and DHA are used extensively in fetal development, particularly in the brain and nervous system so they should be a non-negotiable in your diet and supplement regimen.
Rosita Cod Liver Oil is the product I recommend the most and use my self.
B COMPLEX OF VITAMINS
B complex vitamins, particularly folate, are critical for producing healthy DNA for both men and women in order to produce the best quality sperm and eggs. They also help regulate the menstrual cycle. Vitamin B-12 deficiency may be a cause for early pregnancy loss, so adequate levels of B12 are important for a healthy pregnancy. In addition, folate is important to support the mother during pregnancy and for fetal development, particularly to prevent defects in the nervous system.
I recommend you get yourself a B Complex with the active forms of B2, B6, B9 and B12. I love Thorne Research Basic B Complex which contains all of these.
Vitamin D has been shown to be helpful for supporting in vitro fertilization and is still being studied for its role in helping with fertility. It has been shown to have a positive impact on both PCOS and endometriosis, which can interfere with a woman’s fertility. In men, vitamin D aids in the healthy development of the DNA in the sperm cell, and also helps maintain semen count and motility. It also increases testosterone, which may boost libido.
It’s important to get vitamin D tested before taking it. There is no need to supplement unless it is low – below 50. If you are low, the standard dose is 5000IU a day for 60-90 days and then retest to see where your levels are.