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Posted December 26, 2024Back to blogs
Written by: Ron Martin
The preconception journey can often be challenging and emotionally taxing — for both you and your partner. As people delay starting families, many are increasingly concerned about their reproductive health and looking for healthy ways to support it.
Kaneka Ubiquinol® has been extensively studied and is well-known for its ability to support heart health and healthy aging due to its antioxidant effects. Research indicates that Ubiquinol can also support reproductive health for both men and women.
Preconception health focuses on the actions you can take to help prepare your body for preconception, and improve your health for better outcomes. It’s good to remember that preconception health is different for everyone as everybody has unique needs. In general, it includes taking steps toward a healthy lifestyle, including regular exercise, reaching or maintaining a healthy weight, eating healthier, and quitting smoking and alcohol.
Depending on your needs, you may especially benefit from taking a supplement such as Ubiquinol, the active antioxidant form of CoQ10 that supports reproductive health.
When considering reproductive health, it’s important for both you and your partner to assess your nutrition. Are there any nutrients you or your partner might be deficient in? Do you both stick to a healthy diet that supports your individual nutritional needs?
Eating a Mediterranean-style diet rich in whole foods — fruits, vegetables, lean meats, whole grains — is just one great diet option to help you and your partner consume the vitamins, minerals, healthy fats, and fiber recommended for improving your overall health.1
In terms of reproductive health, women and men do have unique nutritional needs. Let’s take a look at a few of these needs.
Important nutrients especially for women include:
These can be found in dark leafy vegetables, asparagus, eggs, yogurt, and flax or chia seeds.
Important nutritional considerations for men include:
When preparing for preconception, knowing your menstrual cycle and understanding ovulation is key. The average menstrual cycle is 28-35 days and consists of menstrual, follicular, ovulation, and luteal phases. During your cycle, your body releases hormones that make the eggs inside your ovaries grow. Between days two to 14, those hormones work to thicken your uterus lining in preparation for fertilizing eggs. Ovulation typically occurs between days 11 and 21.
Here’s where the timing is important. If fertilization doesn’t happen within 24 hours of the egg leaving your ovary, it will dissolve. However, sperm can live for about three to five days. So, when you’re planning for preconception, knowing when you’re ovulating can help you and your partner plan appropriately for sex when you’re most likely to conceive.
It can also be beneficial to understand reproductive and preconception terms because it helps you plan effectively, make informed health choices, and communicate clearly with your doctor.
While planning for preconception, it’s important to remember that men’s health is equally as important as it can significantly impact sperm quality and overall reproductive health. A man’s lifestyle choices, including diet, exercise, and exposure to toxins, directly impact sperm production, motility, and morphology.2
Adopting a balanced diet rich in essential nutrients, maintaining a healthy weight, and avoiding habits like smoking and excessive alcohol consumption can significantly enhance sperm quality. Regular exercise not only promotes physical fitness but also supports hormonal balance and sperm production. Additionally, managing stress levels and addressing underlying health conditions can further optimize reproductive health.
Men can offer invaluable support to their spouses during the preconception journey by being actively involved. This includes providing emotional support, being an active participant in preconception discussions and planning, and adopting a healthy lifestyle. Accompanying their spouse to doctor’s appointments, offering encouragement, and being understanding of any challenges or concerns can also strengthen the bond between partners. Communication, patience and a willingness to share the responsibilities of preconception planning create a supportive environment that enhances the overall well-being of both partners and positively impacts the preconception journey.
Conception is a complex process and lifestyle factors can affect male or female fertility. That’s why it’s important for both the male and female to prepare their bodies for preconception. Together, couples can increase their chances of conceiving.
If you’re not already exercising regularly, eating a healthy diet, and minimizing exposure to harmful substances such as tobacco and alcohol, preconception is the time to get serious about making healthy lifestyle choices and adjustments.
Smoking, drinking alcohol, and consuming high amounts of caffeine can negatively impact a couple’s chance of conceiving. Additionally, exercising regularly, reaching and maintaining a healthy weight, and adopting a balanced diet rich in colorful fruits and vegetables, lean proteins, and whole grains may help increase your chances of conception. Not only that, but you’ll both feel better overall.
Nutritional supplements play a vital role in preconception planning, providing essential vitamins and minerals that support reproductive health. Take folic acid for example. It’s crucial for reducing the risk of neural tube defects in the developing fetus. The U.S. Public Health Service recommends women who could become pregnant get 400 micrograms of folic acid daily. [see inserted CDC site which refers to US Public Health Service recommendations].3,4 Additionally, health experts recommend women take a prenatal supplement during pregnancy, including among other nutrients, iron, iodine, and choline to ensure the nutritional needs of both the mother and developing fetus are met. Talk to your doctor about a prenatal supplement that’s right for you.
A daily Kaneka Ubiquinol® supplement offers a variety of health benefits for both you and your partner thanks to its powerful antioxidant properties. For example, it supports heart health and your body’s cellular energy production, enhances sperm health in men, and supports cellular energy requirements for healthy egg function in women.
As always, a well-rounded and balanced diet remains the cornerstone of preconception nutrition.
Even if you feel healthy, understanding your current health status can help to uncover additional insight into starting your preconception journey. As chronic health conditions can significantly impact chances of conception,5 working closely with a primary care physician (PCP) to manage such conditions is important during preconception planning. This may involve medication adjustments, lifestyle modifications and regular monitoring. Taking these steps not only supports preconception health, but also helps support a healthier outcome for both parent and child. The guidance and expertise provided by a PCP play a vital role in laying the foundation for a healthy preconception journey.
Be sure to discuss all current medications with your doctor as you begin your preconception journey. This is crucial for reproductive health and safety. Certain medications may pose risks after conception, so it’s essential to review all prescriptions and over-the-counter drugs with your doctor to determine if adjustments are necessary.
Mental health and stress management are important for everyone, especially for those trying to conceive. Your mental health includes how you think, feel, and act while dealing with the stressors of life. Research shows that proper rest is important to our health — physically and mentally — helping with our focus, memory, and decision-making.6 Too much stress and not enough sleep can have a negative impact on our overall health and well-being. When trying to start a family, you may have a wide range of fears that can impact your mental health, causing additional stress. You may be concerned about what you’re eating, financial security, and even parenthood in general. Research has shown that stress can prolong the time to conception.
There are many things you can do to promote a wellness state of mind such as prioritizing your health with exercise, meditation, and rest; making time to unwind by doing activities you enjoy; talking with family and friends; or seeking professional help when necessary. Additionally, you and your partner can support each other and work through the stresses together. Knowing you have that support system can go a long way in helping ease your stress and anxiety.
Preparing your body for preconception involves many lifestyle factors, and understanding them is an important step to kicking off your preconception journey. Eating a healthy diet, reaching and maintaining an ideal body weight, and exercising regularly is a great start. Additional actions include paying close attention to your mental well-being, regularly visiting your PCP, and taking the right nutritional supplements like folic acid, a prenatal vitamin supplement, and Ubiquinol. While there’s much to consider, taking it one step at a time is key to not overwhelming yourself and your partner.
Ready to learn more? Dive into Reproductive & Preconception Terms in our blog!
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1 https://www.healthpartners.com/blog/fertility-diet/
2 https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
3 https://www.cdc.gov/folic-acid/about/index.html
4 https://odphp.health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
5 https://www.marchofdimes.org/find-support/topics/planning-baby/chronic-health-conditions-and-pregnancy#
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651630/
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.