Planning a pregnancy together: nutrition for both partners

Two people, one plan

Pregnancy advice usually focuses on the mother, but a baby starts with two people. The months before conception are a good time for both partners to look at diet, weight, smoking and alcohol — and for both to see a doctor if either has a long-term condition or takes regular medicines.

For her

The NHS recommends 400 micrograms of folic acid a day, ideally starting 3 months before trying, and 10 micrograms of vitamin D a day. Avoid supplements containing vitamin A (retinol) once you are trying. Zinc contributes to normal fertility and reproduction, and vitamin B6 contributes to the regulation of hormonal activity — both are in Pregnacare Conception.

For him

Sperm take around three months to develop, so changes made now matter. Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal spermatogenesis, and zinc and vitamin C contribute to the protection of cells from oxidative stress. Wellman Conception combines these for men.

Habits for both of you

The NHS advice for couples trying for a baby includes:

• Keep to a healthy weight — being under- or overweight can make it harder to get pregnant.
• Stop smoking.
• Avoid alcohol.
• Have regular sex every 2 to 3 days rather than timing it to one day of the month.

When to ask for help

The NHS says that if you have been trying for a year without success, it is time to see a doctor together. Women aged 36 and over, and anyone who already suspects a fertility problem, should go sooner. Asking early is sensible, not a sign of failure.