Preconception Health: Preparing Your Body
What you can do in the months before pregnancy to improve outcomes
Egg Quality Matters
The three months before conception are critical for egg quality. Eggs take about 90 days to fully mature before ovulation, which means that lifestyle changes made three months before trying to conceive can directly affect the health of the egg that becomes your baby. This window of opportunity is important regardless of age, though egg quality does decline over time. Those three months are your chance to create the best possible environment for the egg to develop.
Supplements That Support Egg Quality
Research suggests several supplements may support egg health. CoQ10 (400 to 600 mg daily) supports mitochondrial function in eggs, which declines with age. Vitamin D (2,000 to 4,000 IU daily) supports hormone balance and follicle development. Omega-3 DHA supports cell membrane health throughout the body, including the reproductive system. N-acetylcysteine supports the body's antioxidant production. A high-quality prenatal vitamin with methylated folate should be started at least three months before trying to conceive. Talk to your provider before starting any supplement regimen.
Environmental Toxins to Reduce
Certain chemicals in everyday products can affect egg quality and fertility. BPA is found in many plastic food containers, canned food linings, and on thermal receipt paper. Research has found that BPA exposure can cause chromosomal abnormalities in eggs and is linked to higher implantation failure rates. Phthalates are common in synthetic fragrances and some personal care products. Pesticides can be present on conventionally grown produce. Simple changes reduce your exposure: store food in glass or stainless steel instead of plastic, skip thermal receipts when possible, choose fragrance-free personal care products, wash produce thoroughly or choose organic for the most contaminated items.
Lifestyle Factors
Stable blood sugar supports hormone balance. Eating protein and fat with every meal helps prevent blood sugar spikes that can disrupt ovulation. Moderate exercise is beneficial for fertility, but extreme exercise or undereating can suppress ovulation. Stress management is not optional when it comes to fertility. High cortisol levels can interfere with the hormones needed for ovulation. Even five minutes of deep breathing or meditation daily can make a difference.