There are few nutrients one can take when trying to conceive:
- Folic acid (Spinach, legumes or fortified grains like pasta)
- Vitamin D (fatty fish like salmon, red meat, egg yolk)
- Vitamin E (sunflower seeds or almond)
- Co-enzyme Q-10 (organ meats, vegetables, legumes, nuts and seeds)
- Selenium and Zinc (red meat and poultry, beans and nuts)
To be easier, you may just take daily prenatal multivitamins supplement that contains the recommended amount of the vitamins and minerals you will need during your pregnancy in a capsule in additional to your well-balanced diet.
Yes, daily dose of 800-1000mcg of folic acid is recommended to take for at least 1 month before pregnancy and during pregnancy helps reduces risk of spine and brain deformities by 50% and heart defects by 25%.
Vit. D and Vit. E improve female fertility while Co-enzyme Q-10, Selenium and Zinc improve sperm quality – to improve the chance to conceive.
