Begin making healthy changes three months to a year before you conceive. The evidence shows that healthy nutrition and fertility is linked for both men and women. Below is a list of suggestions for healthy nutrition prior to conception.

Folic Acid:

It is recommended that women of childbearing age obtain 400 micrograms (0.4 milligrams) of folate or folic acid each day. This B vitamin helps reduce a baby's risk of neural tube birth defects such as spina bifida. If your family has a history of neural tube defects, your doctor may increase your daily intake. Folic acid may be obtained naturally through dark green leafy vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified breads and cereals. These foods can be supplemented with a prenatal vitamin which usually contains 800mcg of folic acid. Folic acid is a water-soluble vitamin allowing your body to flush out excess amounts.

Calcium:

It is recommended that women get at least 1,000 mgs (three 8 oz glasses of skim milk) of calcium a day if they are considering getting pregnant. Calcium may be obtained from natural sources such as cottage cheese, low-fat yogurt, canned salmon, sardines, rice, and cheese.

Supplements & Vitamins:

In addition to a healthy diet, many healthcare providers will encourage supplements to increase the probability that you get all the nutrients you need. NatalSure is one of the many vitamins and supplements offered to help you get the nutrients you need to help achieve conception.

Caffeine:

It is important to wean yourself off of caffeine (including chocolate), because research has shown that more than 300 milligrams of caffeine per day may reduce fertility by 27 percent. Caffeine also impedes upon the body's ability to absorb iron and calcium.

Remove:

Artificial sweeteners, alcohol, recreational drugs, and cigarettes all have the potential of harming your soon to be conceived baby.