Desire to have children and pregnancy: These vitamins are important

Some couples consciously decide at some point in their relationship: now is the time we would like to start a family. Once the desire for children is decided, fertility and health during pregnancy can be supported by various nutrients.

We spoke with Yasmin Poloczek , a micronutrient analyst and holistic nutritionist from Berlin, about proper nutrient supply and diet in the various phases from the desire to have children through pregnancy to the period after birth.

Needs during the different phases

While a balanced intake of macronutrients, i.e. proteins, carbohydrates and fats, as well as micronutrients such as vitamins and minerals, are fundamentally crucial for health and every process in our body, these nutrients play an even more important role during certain life phases.

“Through proper nutrition, women can significantly influence their fertility by balancing their hormonal levels,” explains Yasmin Poloczek.

Before pregnancy, the focus is on optimally preparing the body for a healthy conception, starting with gut health , so that nutrients can be effectively absorbed. During pregnancy, it is crucial to meet the increased need for certain vitamins and minerals to support the baby's growth and development while also promoting the mother's health.

After childbirth, the focus of nutrition is on supporting recovery and, if breastfeeding, stimulating milk production.

Before pregnancy

Tips for women

A balanced diet rich in vegetables , fruits, herbs, legumes, whole grains, nuts and seeds, as well as plant oils and probiotics from fermented foods like kimchi or sauerkraut, forms the foundation for health, energy, and vitality at every stage of life. Additionally, the nutritionist recommends the following supplements for women planning to conceive:

1. Multivitamins“Studies show that taking a high-quality multivitamin from the time of conception and at least six months before giving birth is crucial for a successful pregnancy,” says Poloczek, who specializes in women’s hormonal balance in her nutrition counseling. The supplement should include B vitamins, vitamin A, zinc, and iron.
2. Folic acidis one of the most important nutrients on the path to pregnancy. The B vitamin promotes overall fertility, plays a crucial role in the early development of the embryo’s neural tube—which later develops into the brain and spinal cord—and can drastically reduce the number of miscarriages. “Women should supplement folic acid from the time they plan to conceive, throughout pregnancy, and even during breastfeeding.”
3. IronThe essential trace element is crucial for several important processes in the body and also promotes fertility. Red organic meat, organic poultry, fish, legumes, tempeh, spinach, and whole grains are good sources. "To ensure better absorption, I strongly recommend combining them with vitamin C-rich foods such as bell peppers, citrus fruits, or broccoli." According to the expert, iron supplementation could also be useful for vegetarian women or those with low iron stores.

Tips for men

As the man also contributes to conception, the expert recommends that the partner pays attention to an adapted nutrient supply from the time they wish to have children. Basically, smoking and excessive alcohol consumption can lead to malformations of the sperm cells and impair sperm quality.

1. Vitamins A, C, and EThese vitamins are crucial for the production of a large number of healthy, uniformly formed sperm.
2. L-Carnitine:Taking two grams daily can increase the energy in the cells and positively influence sperm motility.

© Yasmin Poloczek

Yasmin Poloczek focuses on the needs of women in her holistic supplement and nutrition counseling.

During pregnancy

The Pregnancy can be an emotional rollercoaster ride. Hormonal fluctuations, physical exhaustion and fatigue can further affect emotional stability. “Diet plays a central role in mental health during and after pregnancy,” says the holistic nutritionist, who is a mother of two herself.

“Essential nutrients directly influence the production of neurotransmitters that regulate mood, sleep and overall well-being.”

Important nutrients in the first trimester

The first trimester of pregnancy is a crucial phase as fundamental structures like the heart, brain, and major organs are formed. Nutrient intake is especially important during this time:

1. MultivitaminA multivitamin supplement contains essential vitamins and minerals important for overall health and the baby's development. The supplement helps prevent nutrient deficiencies that may occur in early pregnancy and supports overall physical and mental health.
2. B-ComplexB vitamins, including B6, B12, and folic acid, are crucial for cell division and the production of neurotransmitters that regulate mood and the nervous system. Tip: B6 can also help with morning sickness.
3. Vitamin Dsupports calcium absorption and promotes healthy bone and immune system development in the baby.
4. IronDuring pregnancy, the need for iron increases due to the increased blood volume and the development of the baby. "Rich sources include organic red meat, organic poultry, fish, legumes, and complex carbohydrates."
5. Vitamin Csupports the absorption of iron and strengthens the immune system. It also acts as an antioxidant and protects cells from damage. Adequate supply of vitamin C is important to maintain the mother's health and support the baby's immune system.
6. Evening primrose oilIn addition, the expert recommends evening primrose oil, which has anti-inflammatory effects and supports hormonal balance and skin health.

Important nutrients in the second and third trimester

In the second and third trimester, the nutritional needs change to further support the baby's growth and development.

1. CalciumThe baby increasingly absorbs calcium from the mother's blood, increasing the demand. It contributes to the development of teeth and bones, as well as the healthy function of the nervous system, muscles, and heart. "Good sources include sheep and goat milk products like yogurt and cheese, green leafy vegetables such as spinach and kale, as well as legumes."
2. Magnesiumis essential for muscle and nerve function, blood sugar regulation, and the production of protein and bones. "A deficiency can lead to muscle cramps, high blood pressure, and preterm births." Good sources of magnesium include whole grains, nuts, seeds, legumes, and green leafy vegetables.
3. Beta-glucan"Beta-glucan is a type of soluble fiber that boosts the immune system and promotes heart health." It helps to lower cholesterol levels and stabilize blood sugar levels. Beta-glucan is found in oats, barley, and mushrooms.
4. Omega-3 fatty acids"Omega-3 fatty acids, particularly DHA, support the baby's brain development and vision. They can also reduce the risk of preterm births and stabilize the mother's mood." They are found in fatty fish like salmon and mackerel, as well as in plant sources like flaxseeds, chia seeds, and walnuts.
5. IronThe need for iron remains high in the second and third trimester as the baby continues to require an adequate blood supply.
6. Vitamin Dis always important. Natural sources include oily fish and eggs, as well as sunlight or supplementation.
7. B-ComplexB vitamins should also be taken throughout the entire pregnancy. Either in the form of supplements or with whole grain products, fish, eggs, and green leafy vegetables.

© Miguel Á. Padriñán

Nuts are an important source of magnesium.

After pregnancy

The postpartum period is a crucial phase in which the mother recovers physically and emotionally from childbirth and the parents adjust to their new daily routine. During this time, the body regenerates, and hormonal Changes can affect well-being.

Rest and care are essential to promote healing, establish breastfeeding, and build a close bond between mother and child. A balanced diet with regular meals and two to three liters of water per day helps meet energy needs, strengthens the immune system and supports breast milk production.

Particularly important are plenty of proteins, as well as vitamins and minerals such as iron and Calcium To compensate for blood loss during childbirth and to promote bone health.

According to Yasmin Poloczek, nutrition can also prevent postpartum depression: “Certain nutrients like omega-3, B vitamins, magnesium, and zinc support the production of neurotransmitters, stabilize mood, and reduce the risk of depression.”

The following foods and snacks should ideally be regularly included in the diet during the first three months after pregnancy:

1. Protein-rich foodsOrganic meat, fish, eggs, sheep and goat dairy products, and legumes are important for tissue repair and muscle building and provide energy.
2. Iron-rich foodslike red organic meat, legumes, spinach, and whole grain products support blood formation and help compensate for the blood loss experienced after childbirth.
3. Vitamin CCitrus fruits, peppers, and berries promote wound healing and improve iron absorption.Omega-3 fatty acids: Fatty fish, chia seeds, and flaxseeds support brain function and reduce inflammation in the body, which can speed up recovery.
4. AntioxidantsFresh, ripe fruits and vegetables like berries, cherries, spinach, and kale help combat oxidative stress and promote cell health.

As healthy snack options that are always good for the body, the nutritionist recommends apple slices with nut butter, vegetable sticks with hummus, and a handful of almonds, walnuts, or sunflower seeds.

Whole grain bread with avocado and hard-boiled eggs are also great for on the go. With these tips, (expectant) mothers are well prepared for a special time when health and well-being should be a top priority.