Do you already have the list of baby names ready in your notes? Or do your ovaries almost flutter out of your body at the sight of a newborn little one? Getting pregnant is a special process.
It is important to prepare your body for the moment of conception. We would like to tell you more about which nutrients are important for this. In this blog, we explain, among other things, why omega-3 is important if you want to get pregnant, in other words: everything about omega-3 for getting pregnant.
Why getting pregnant sometimes doesn't work
Did you know that in 2022, the average Dutch woman had 1.49 children? Ten years ago, this number was slightly higher, namely 1.72 children per woman. Although it seems as though the average number of children per woman is decreasing, the biological urge to procreate remains undiminished. Hormones can feel like they are raging through your body, and before you know it, you are having that “I want to get pregnant” conversation. If you and your partner feel completely ready for the next step, you might want to get pregnant quickly.
However, it often doesn't work quite like that. Getting pregnant sometimes feels a bit like playing Russian roulette. For some, it happens on the very first try, while others wonder if there is something wrong with their body because they just don't seem to be getting pregnant. This makes the topic of getting pregnant a loaded subject full of emotions at times. Nevertheless, we would like to guide you on how best to support your body and which nutrients or products you might be able to add to your diet or lifestyle. An example of this is omega-3 : getting pregnant and a good intake of these fatty acids are closely linked.
Pregnancy vitamins: when exactly do you need them?
Many women start taking prenatal vitamins the moment of a positive pregnancy test. However, it is good to get your body into a state of readiness well before conception.
We explain the four most important nutrients before pregnancy:
1. Folic acid
Folic acid and pregnancy go hand in hand. This pregnancy vitamin is abundant in green vegetables. Spinach, Brussels sprouts, and broccoli are among the most nutritious sources, but folic acid can also be found in eggs, whole-grain bread, and meat.
Did you know that during pregnancy, various problems can arise related to an insufficient folic acid level? If you, as a mother, have an insufficient amount of folate in your body, this poses a risk of spina bifida in the fetus in your womb. Folate contributes to the growth of your baby during pregnancy and to the formation of the placenta.
Midwives recommend taking this important vitamin at least during your pregnancy. It takes about four weeks for your body to fully absorb folic acid. Therefore, this advice actually applies from the moment you want to become pregnant . The midwife recommends a minimum daily supplementation of 400 mcg of folic acid.
2. Vitamin D & pregnancy
Vitamin D is a fat-soluble vitamin, also known as the sunshine vitamin. When we expose our skin to the sun's ultraviolet B (UVB) rays, our skin converts the precursor of vitamin D into an active form. The body transports this active form to the liver and kidneys, where it is converted into the final, usable vitamin D.
So what is vitamin D good for? Among other things, vitamin D helps your immune system, plays a role in (the process of) tissue growth and development, and is good for maintaining strong bones. Read more about why vitamin D is important in our blog here.
In the winter, the sun in the Netherlands is not strong enough for sufficient vitamin D production. The color of your skin and the use of sunscreen also have an influence on this. In that case, it can be helpful to take vitamin D3 as a supplement.
3. Magnesium
Magnesium is a mineral involved in many processes in our body. For instance, magnesium is good for your muscles, concentration, and combats fatigue, and it helps release energy from food. Magnesium also plays a role in the transmission of impulses between (nerve) cells, especially during pregnancy, when your body works tirelessly to create new life.
We find magnesium in various foods. Sources of magnesium are nuts, seeds, whole grains, leafy greens, and legumes.
Omega-3 and getting pregnant: this is what you need to know
Last, but certainly one of the most important nutrients, is omega-3. Omega-3 forms a group of unsaturated, important (essential) fatty acids. We know three types of omega-3:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
The omega-3 fatty acids DHA and EPA are beneficial for heart health, blood pressure, and triglyceride levels. However, our body cannot produce these fatty acids itself. It is therefore important that you obtain them through your diet. And omega-3 is not only important for your body. DHA, ingested by the mother, is an important building block for the brain of the fetus (and of breastfed infants). Omega-3 is found primarily in fatty fish.
The advice from the Netherlands Nutrition Centre is to eat fish twice a week when you are pregnant (250-450 milligrams of DHA). In the Netherlands, it appears that this advice is often not followed. If you are unable to manage eating fish twice a week, taking a supplement is the solution. For those delving into omega-3 and getting pregnant, supplements such as fish oil or algae oil can be a valuable addition.
Which omega-3 supplements are available?
With the sheer number of omega-3 supplements available, you might have lost track a bit. We are happy to help you on your way with the following overview. If you want to use omega-3 to properly prepare your body for becoming pregnant, you can choose from various forms, such as capsules or a liquid variant.
Do you want the very best supplement? Then we recommend our highest-dose fish oil capsules with added vitamin D3.
Not so good at swallowing capsules? We also have fish oil in smaller capsules . Do you feel nauseous from any pill, and would you prefer a liquid version? Then we have our liquid fish oil with a mild orange flavor for you.
No. 1: Fish oil (large capsule) Click here to view the product
No. 2: Liquid fish oil orange flavour
No. 3: Algae oil (small capsules)
No. 4: Liquid algae oil
In conclusion
Getting pregnant is a special process in which your patience is sometimes put to the test. Besides everything you have to do, take, or avoid eating or drinking, relaxation is perhaps the most important thing of all. Relax and trust that nature will choose the best path for you. Your body is made for this.
Now that you know more about these important nutrients, you can better prepare yourself for a potential pregnancy. Whether you choose to add specific foods to your diet or take a supplementary supplement, such as our high-dose fish oil capsules with vitamin D3, smaller fish oil capsules, or our gentle orange-flavored liquid fish oil, the choice is entirely yours. There are various ways omega-3 can support getting pregnant; what matters is that you choose what suits you best. So, regardless of whether you already have a list of baby names, we hope this information helps you on your way. Good luck on your journey to parenthood!
Would you like to receive advice from a therapist regarding getting pregnant? Then visit the website of oeractief.nl.
Do you have other questions about our products? We would be happy to answer your questions!
