If you’re reading this blog, chances are you are thinking about trying to conceive and wondering where to begin to support your fertility and pregnancy journey. 

While no two individuals are the same, there are a few questions you can begin to think about:

• Am I on birth control? 
• How is my (and my partner’s) nutrition/diet? 
• Are my partner and I incorporating health promoting lifestyle practices like exercise, sleep and stress management?
• Am I conscious of environmental toxins and endocrine disruptors in my food, home, and personal care products?

Diet and lifestyle can significantly improve our fertility. And guess what? The most powerful place to start is with the foods you eat! Because what we do (and don’t) eat can impact: 

• Your menstrual cycle 
• Egg quality
• Sperm quality
• Whether or not you ovulate
• The health of the uterine lining to support a pregnancy 
• Your immune system 
• Your gut and vaginal microbiome 

All of these factors directly influence fertility! 

But how far in advance should you be starting these diet and lifestyle changes? 

How far in advance should I start diet and lifestyle changes for fertility?

The truth is, the way you nourish yourself before pregnancy, is just as important as the way you nourish yourself during pregnancy. 

Many people are depleted in key nutrients necessary for conception. You may not realize it, but lifestyle factors like lack of sleep, stress, birth control, alcohol, environmental toxin exposure, and medication (the list goes on), may contribute to depleted nutrient stores. 

It is a misconception that prenatal vitamins and a nutrient-dense diet only matter once you’ve already conceived. In fact, at Good Nutrition, we recommend starting to optimize fertility 6-12 months before trying to conceive. It takes 90 days for an egg to fully mature before ovulation.

Think of it this way! The food we eat, the supplements we take, the toxins we avoid and the stress we minimize before conceiving can not only improve our fertility outcomes, but may even improve our baby’s health in the long run. 

Building a nutrient reserve

The period before conception is crucial for building up nutrient reserves. Essential vitamins and minerals like folate, choline, B-vitamins, Vitamin D, iodine and omega-3 fatty acids play a significant role in fetal development. By ensuring adequate intake of these nutrients before TTC, you can reduce the risk of birth defects, support brain development, and promote overall growth of the baby.

• Folate: Adequate folate levels are critical for preventing neural tube defects. Consuming leafy greens, legumes, and fortified cereals can help build up these levels.
• Choline: Sufficient choline intake is vital during the preconception window as it can prevent neural tube defects and fetal brain abnormalities. Food sources of choline include eggs, animal produce (chicken, beef), milk and legumes. 
• Iodine: Iodine is an essential nutrient required for the synthesis of thyroid hormones, which play a crucial role in reproductive health. Food sources of iodine are eggs, iodized salt, shrimp, dairy products and seaweed (nori sheets).
• B-vitamins: In women, B12 plays an important role in supporting egg quality, facilitating implantation,and supporting early embryonic development. B12 requirements increase during pregnancy, and even more when breastfeeding. Vitamin B12 is naturally present in animal foods (meat, poultry, fish, eggs, and dairy), fortified breakfast cereals, and nutritional yeasts.
• Omega-3 Fatty Acids: Omega-3s are important for hormone production and regulation and play an important role in brain development. Sources include fatty fish, flaxseeds, and walnuts.
• Vitamin D: In women, Vitamin D is linked to better egg quality in women by helping with ovulation, and implantation. In men, the vitamin helps with sperm production, motility, and morphology. While sunshine exposure is the best source of Vitamin D, we can get some vitamin D from fatty fish like salmon and cod liver oil, mushrooms, and whole milk.

How long before TTC should I come off birth control?

There is no right answer for how far in advance you should come off birth control if you are thinking about TTC in the future. 

The truth is – some women get their menstrual cycle back from the first month of coming off birth control, but for others, it may take longer to get back to regular periods and ovulation. It is common for ovulation to be delayed during the first few cycles post-pill. 

Additionally, hormonal birth control can affect nutrient absorption and metabolism, which may deplete a number of key nutrients, especially B-vitamins, magnesium, vitamins C and E, selenium, zinc, and folate, so nutritional deficiencies are common in women who come off the Pill. This can pose a challenge for some women trying to get pregnant immediately after coming off birth control.

This is where a good post-pill routine can be beneficial, as it can make the transition a lot smoother and easier on your hormones and body. This is something we discuss in-depth in our Good Fertility Course. 

Either way, we recommend starting a prenatal vitamin at least 3 (but ideally 6-12) months before trying to conceive, even if you are still on birth control.

Does the same apply to my partner? 

Due to the fact that men are 50% of the equation for making a baby (and contribute to 20-30% of infertility challenges), it goes without saying that men need to be included in the fertility conversation.

Diet and lifestyle can also affect sperm quality. Luckily, intentional changes to diet, lifestyle and supplementation, as well as by focusing on key nutrients – like omega-3, antioxidants, and CoQ10 – can all improve sperm count and quality 

It takes ~90 days for sperm to regenerate (prom production to maturation). So what your male partner does today can impact the quality of his sperm in 3-4 months time. 

We also strongly recommend that your partner also starts a prenatal supplement like WeNatal at least 3-4 months before trying to conceive. Yes, you’re hearing this right – it’s basically like a glorified multivitamin with nutrients helpful for sperm quality! 

Supplement protocol for him: 

• Start taking prenatals at least 3-4 months before TTC. 
• Continue taking prenatals until conception occurs. 
• At this point, he can stop taking them, or continue taking them to support overall men’s health. 

Practical Steps to Start Early

1. Incorporate a nutrient-rich diet: Prioritize whole foods such as vegetables, fruits, lean proteins, and healthy fats.

2. Start a prenatal supplement at least 3-6 months before TTC: We love Wenatal because of their high quality standards and optimal nutrient levels!

3. Check your labs: Regular medical and nutritional check-ups can identify and address potential issues early.

4. Lifestyle Adjustments: Incorporate regular physical activity, stress management techniques, detox techniques and adequate sleep.

5. Avoid Toxins: Reduce exposure to environmental toxins and endocrine disruptors by choosing organic produce, using natural cleaning and self-care products, and avoiding plastics and chemicals in food/drink containers.

Conclusion

From a functional nutrition perspective, it’s never too early to start preparing for pregnancy. By focusing on a nutrient dense diet, hormonal balance, detoxification, and overall health, you can create an optimal environment for conception and a healthy pregnancy. This proactive approach not only benefits the baby but also enhances the long-term health of the parents, laying the groundwork for a thriving family!

Need help?

If you’re feeling overwhelmed with some of the content in this post, check out our Good Fertility Online Course, where we will go through all of this information AND MORE! We will provide you with tangible ways to implement all of this information in your life at your own pace!. 

The course includes 7 modules that walk you through all aspects of fertility – from nutrition and lifestyle factors, to your menstrual cycle, to detoxification. We also have a whole module dedicated to men’s fertility and what your partner can do to support sperm health.  

To get more details about this course and how to enroll, visit the course link here!