If you’re trying to conceive, it’s important to prepare your body in the right ways. Nutrition can play a vital role in your fertility. Here are the vitamins you’ll need to start your pregnancy journey:

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1. Folic Acid: This one is a must-have. Folic acid is a B-complex vitamin that is used by the body to create red blood cells. Studies have shown that adequate folic acid intake may reduce a woman’s risk of having a child with brain or spinal cord birth defect. The recommended dose of folic acid for women trying to conceive is 1000mcg/day. PregPrep’s Natural Conception Kit includes VitaPrep, which contains folic acid as well as Vitamin D and B12, both of which are designed to support normal ovulation.

2. Zinc: Both you and your partner should be getting plenty of zinc. Not only can zinc can help with ovulation and fertility in women, but it can also help semen and testosterone production in men. The Office of Dietary Supplements at the National Institutes of Health recommends that men intake 11mg of zinc daily and women intake 8mg. Oysters, whole grains, beans and dairy products are all rich in zinc.

3. Iron: Women’s recommended iron intake is 18mg a day, but pregnant women need around 27mg a day. Iron is used to make hemoglobin, the oxygen-carrying component of your red blood cells. If your body doesn’t get enough iron, your organs and issues won’t get the oxygen needed to function properly. Make sure you’re eating your leafy green vegetables and taking your multivitamin! You can also get your intake of iron from red meat and tofu.vitamin-e-foods_1

4. Vitamin C: This immunity-boosting vitamin promotes progesterone production and iron absorption. Your partner should be getting enough Vitamin C as well because it helps improve sperm health and motility. You can get Vitamin C from mangos, citrus, strawberries, peas, cherries and potatoes.

5. Vitamin E: Experts believe that good levels of Vitamin E are important because it is found in the fluid around your developing eggs. It also helps boost sperm health and has powerful antioxidant properties for both males and females. You can get your intake of Vitamin E from leafy greens, whole grains, almonds, peanuts and avocados.

6. Selenium: Great for aiding sperm motility in men and estrogen metabolism in women, selenium is a powerful detoxifier that you can obtain from whole grains, fish and leafy greens. It may also help your eggs defend against free radicals that contribute to declining quality of your eggs!