Congratulations on deciding to take this exciting step! As mentioned above a healthy diet is great for both men and woman and even more important to set your body up well for an impending pregnancy. Research has shown that your nutritional status at the time of conception can have a greater influence on the outcome of a pregnancy than what you eat durying pregnancy (Thats not to say as soon as you get pregnant it doesn't matter though).
Recommendations for vitmanins before pregnancy include:
- Folic Acid 600 mcg, which has been proven beyond doubt to reduce the risks of birth defects such as spina bifida.
- Iodine is low in the soil here in australia and new zealand and subsequently our food doesn't have much in it either. Iodine is linked to brain functioning and it is recommended that all women who are pregnant or planning pregnancy to take a supplement of about 150 mcg.
- Iron needs also increase durying pregnancy from 18mg to 27 mg to support the growth and development of the baby.
- Vitamin A can have detrimental effects and should be avoided.
These vitamins and minerals are included in good pre conception and pregnancy/breastfeeding multi vitamins (Elevit and Blackmores make good ones). This conbined with a healthy diet of “whole” unprocessed foods are the best and the safest way to ensure you are getting the right nutrition to support a developing baby.
BHSc RN div I Grad Cert Human Nutr.
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