Written by Valicia Burke-France. Reviewed by Jenny Wordsworth. Valicia is a women’s health writer with over 10 years experience. 

It’s well understood that a healthy diet is crucial during pregnancy, but the planning that goes into good health before conception is often overlooked. Preconception planning involves managing your health in order to prepare for pregnancy. This process helps improve your chances of successfully carrying a child, reduces the risk of complications in future pregnancies, supports future breastfeeding goals, and creates a positive nutritional environment which is critical for brain and organ development during the first weeks of pregnancy. Additionally, research also shows that preconception planning can also impact the health and development of a child throughout their future.

A key aspect of preconception planning is paying close attention to your diet, which should include a wide variety of foods to provide the necessary nutrients your body needs to thrive before and during pregnancy. To ensure you’re getting the nutrients needed to optimal fertility, it's important to incorporate appropriate supplements. If you’re currently trying to conceive, right now is the perfect time to ensure your body is in its best health to support a future pregnancy. This quick guide will help anyone with periods to understand when to start taking fertility supplements to improve their chances of conception.

How Long Does the Body Need?

Proper nutrition and supplementation are important in advance of pregnancy for multiple reasons, but perhaps most importantly this one – the body’s process of improving egg quality takes time. Egg quality is a crucial factor in supporting fertility and successful pregnancy, with research indicating that the final maturation of a selected follicle, within the context of the hormonal cycle, occurs over a period of approximately 3 to 6 months. Here’s how the egg development cycle and the menstrual cycle work together to support reproduction.

The Interplay Between Egg Development and the Menstrual Cycle

Those whose sex was recorded female at birth are born with a finite number of follicles, which contain the reproductive cells, or oocytes. These oocytes remain dormant until puberty. At puberty, the primordial follicles begin to mature at each menstrual cycle, stimulated mainly by FSH. Each primordial follicle takes up to 9 months to become a secondary follicle, with usually one primordial follicle becoming dominant and fully maturing per menstrual cycle. The pre-ovulatory phase, which is the final stage where the dominant follicle matures, takes place over the course of two months.

During ovulation, which occurs in the middle of the menstrual cycle, elevated levels of luteinizing hormone trigger the dominant follicle to rupture and release a mature egg into the fallopian tube to await fertilisation. In the luteal phase of the menstrual cycle, the ruptured follicle becomes corpus luteum, which produces progesterone preparing the uterine lining for implantation of the fertilised egg.

Nutrition for Optimal Egg Health

Several factors influence the development of healthy eggs throughout the egg development and menstrual cycles. Eggs are susceptible to oxidative stress, which can damage DNA and reduce fertility. Proper DNA synthesis and repair are essential for proper egg development. Effective hormone regulation is crucial for egg maturation, ovulation, and the implantation of a fertilised egg. Additionally, since egg development is energy-intensive, adequate energy metabolism is also vital for optimising egg quality. For these reasons, key nutrients play a critical role in supporting pregnancy way in advance of actual conception.

Key Nutrients and Timing

It is well-accepted that a healthy diet is important for optimal health. However, certain nutrients are more critical for supporting fertility. OVUM uses a research-backed approach to develop supplements with fertility-boosting nutrients proven to support optimal reproductive health. Here are a few specific noteworthy nutrients you need when trying to conceive, and insights into the best times to start fertility supplements.

Folic Acid

The UK’s national food model, the Eatwell Guide, provides recommendations for ensuring a healthy, balanced diet. To ensure you’re meeting many of these recommendations, most experts recommend patients take a daily multivitamin. Additionally, women of reproductive age are recommended to take folic acid supplementation prior to pregnancy to reduce the risk of neural tube defects in the foetus.

Research shows that taking folic acid (which is a B vitamin) prior to pregnancy is associated with an increased and quicker likelihood of becoming pregnant, and lowers the risks of neurodevelopmental disorders and poor cognition throughout the life of the child. Folic acid is metabolised quickly and is critical in the very early stages of pregnancy before many even realise they are pregnant. Experts recommend that 400 mcg of folic acid should be taken 1 to 3 months before you get pregnant. OVUM use 800mcg MTHFR-friendly methylfolate, the most bioavailable and active form, allowing your body to absorb and use it immediately. Unlike folic acid, it's especially beneficial for those with the MTHFR genetic variant, supporting ovulation and enhancing egg production. This dose is based on the latest available research.

Other B Vitamins

Other B vitamins important to take prior to conception include vitamins B6 and B12. B6 supports the development of the corpus luteum, which is formed from the ruptured follicle after an ovary releases an egg during ovulation, and produces hormones to support pregnancy until the placenta develops and takes over. B12 is another B vitamin that supports neurological development in early pregnancy. Taking these vitamins at least 3 months prior to pregnancy was linked to improved neurological outcomes in children.

Vitamin D

Research on vitamin D and fertility has shown that pregnancy rates are nearly four times higher in individuals who are vitamin D sufficient compared to those who are deficient. Individuals who had vitamin D deficiency were shown to be twice as likely to have children with congestive heart defects. Therefore, ensuring adequate vitamin D supplementation can support pregnancy success and may be protective against cardiovascular issues in children.

Vitamin and Mineral Antioxidants

Oxidation negatively impacts several processes across egg development, menstrual, and reproductive cycles, including egg maturation, follicle development, fertilised egg implantation into the uterus, development of the early embryo, and the production of hormones (such as progesterone). Fortunately, nutrients with antioxidant properties have demonstrated protective effects against oxidation.

Vitamin C has antioxidant properties, and has been demonstrated to increase progesterone levels (necessary for supporting pregnancy) and pregnancy rates. Vitamin E also acts as an antioxidant, has been shown to reduce implantation failure, and also boasts anti-inflammatory properties. Studies have shown that both vitamins C and E work together effectively to support conception.

Noteworthy minerals that also act as antioxidants include zinc and selenium. Zinc, which is the second most frequently occurring element in living beings, is essential for multiple biological processes. It has been demonstrated to support the development of the embryo before implantation, a critical step for establishing a successful pregnancy. Deficiencies in selenium levels have been linked to higher rates of infertility and a decline in the number and health of ovarian follicles and eggs. Minerals such as zinc and selenium cannot be stored in significant amounts in our bodies. Preparing for pregnancy with supplements can help ensure adequate levels of these and other nutrients are available for use.

Coenzyme Q10 (CoQ10)

CoQ10 is another excellent ingredient that supports egg development. It promotes egg maturation while resisting oocyte ageing. It’s particularly beneficial for those with PCOS, as it enhances metabolic health and improves lipid and glucose metabolism. Plus, it may help mitigate fertility issues linked to inflammatory gynaecological disorders like tubal infections and endometritis. By tackling oxidative stress and reducing inflammation, CoQ10 can also protect embryo development and lower the risk of miscarriage. Overall, incorporating CoQ10 may boost both the quantity and quality of eggs and improve the chances of a successful pregnancy. OVUM use a patented formulation of MicroActive® CoQ10, specifically designed for superior absorption compared to other forms.

Alpha Lipoic Acid

Another antioxidant of importance is alpha lipoic acid, which has positive effects on oocyte maturation, fertilisation, embryo development, and overall reproductive outcomes. Alpha lipoic acid has been shown to support reproductive health in individuals with reduced fertility. Antioxidants like this one should be taken at least 1 to 3 months before conception to help optimise reproductive health and egg quality.

Other critical nutrients

In addition to critical vitamins and minerals, other critical nutrients, such as dietary fats and amino acids, are important in the egg development process. For example, long-chain omega-3 fatty acids have been linked to improved fertility. Seafood is a good source of these fatty acids, but may also expose you to toxins, such as mercury and dioxins. As such, using evidence-based fertility supplements rather than relying solely on natural sources can help you safely ensure adequate nutrition in this area.

Another important factor is the amino acid N‐acetylcysteine. This amino acid supports the production of cervical mucus and the ovulation process. When used in fertility trials, N-acetylcysteine was linked to increased pregnancy rates. Furthermore, when used in women and people before undergoing IVF, treatment with the N-acetylcysteine improved egg quality, specifically leading to an increase in high-quality blastocysts. It is generally recommended to take N-acetylcysteine 2 to 3 months before pregnancy.

Key Takeaways on the Science Behind Supplement Timing:

All women and people who are of reproductive age should consider taking vitamin supplements regularly. Those who are intentionally trying to conceive would benefit from efforts towards improving fertility through supplements. Plenty of scientific evidence demonstrates the importance of sufficient critical nutrients available early in pregnancy, with deficiencies in these nutrients linked to adverse health issues for parent and child, and poor pregnancy outcomes. When planning for fertility, adopting an informed, evidence-based approach that prioritises proper timing and nutritional support for egg health can significantly enhance your chances of successful conception and overall reproductive health.