Plant-Based Diet: Safe While Trying To Conceive?

Nutrition is a crucial component of a healthy pregnancy. A well-balanced diet can improve your fertility and reduce the risk of pregnancy complications.

A plant-based diet can be safe when trying to conceive, but it's important to ensure you're getting all the necessary nutrients. This includes folic acid, vitamin B12, omega-3 fatty acids, iron, and protein.

While a plant-based diet offers many health benefits, it can also lead to deficiencies in certain nutrients like vitamin B12, iron, vitamin D, calcium, and omega-3s. It's important to be mindful of these potential deficiencies and make sure you're getting enough of these nutrients through supplementation or dietary changes.

Additionally, undereating has been linked to decreased fertility. It's crucial to eat three meals a day and include a balance of carbohydrates, fats, and proteins in your diet.

If you're considering a plant-based diet while trying to conceive, speak with your healthcare provider to ensure you're getting all the necessary nutrients and to address any concerns or questions you may have.

The importance of iron and folic acid

Iron and folic acid are essential components of a healthy pregnancy. Both nutrients play a crucial role in ensuring the well-being of the mother and the developing foetus. Here's a detailed overview of why iron and folic acid are so important when trying to conceive.

Folic Acid

Folic acid, a B vitamin, is widely recognised as one of the best preventive care measures available. It has been shown to significantly reduce the risk of neural tube defects in early pregnancy, which can lead to conditions such as spina bifida. The neural tube, which eventually develops into the baby's brain and spinal cord, forms during the first 3-4 weeks of pregnancy, hence the importance of having sufficient folate during these early stages. The recommended daily intake of folic acid for women of childbearing age is 400 micrograms (mcg). This can be achieved through prenatal vitamins, folic acid supplements, or a combination of both. It is worth noting that folic acid supplements should be started at least a month before conception and continued throughout the pregnancy.

Iron

Iron is critical for the reproductive system, and insufficient iron intake can lead to anaemia, which is associated with an increased risk of miscarriage, premature birth, and low birth weight. Iron is responsible for carrying oxygen through the bloodstream and is essential for the growth of the foetus. Both parents-to-be should ensure adequate iron intake, as deficiencies in either partner can lead to fertility issues. The recommended daily iron intake for women trying to conceive is 14.8 mg. Iron-rich foods include lean meats, spinach, sunflower seeds, fortified breakfast cereals, and plant-based sources such as beans, lentils, chickpeas, tofu, nuts, and seeds.

In summary, a well-rounded, nutrient-dense diet that includes adequate iron and folic acid is crucial when trying to conceive and during pregnancy. It ensures the health of the mother and supports the optimal development of the foetus, reducing the risk of birth defects and complications.

The benefits of plant-based proteins

Plant-based proteins are an increasingly popular topic of conversation, with more and more people adopting plant-based diets. This is due, in part, to the health benefits associated with them, as well as their positive environmental impact.

Lower Risk of Heart Disease and High Blood Pressure

Plant-based proteins can lower your risk of heart disease and high blood pressure. The amino acid 'glutamic acid', found in plant-based proteins, can lower blood pressure and control and prevent major cardiovascular risk factors. The American College of Cardiology concluded that healthy plant-based foods, such as vegetables, fruit, and legumes, substantially lowered the risk of chronic heart disease.

Less Inflammation and Better Gut Health

Vegan and vegetarian diets are associated with less inflammation in the body. This is partly due to the higher consumption of fiber-rich foods and nutrients, and the lower consumption of high-fat foods and animal products. Less inflammation means a lower risk of chronic illnesses.

Lower Cholesterol

Plant-based proteins are cholesterol-free and could reduce bad cholesterol levels more than other diets. Plant-based diets can help to avoid the harmful LDL cholesterols, which can clog and harden the arteries.

Weight Loss

Plant-based proteins are usually lower in fat and calories than animal proteins, and they contain a lot of fibre, which keeps you fuller for longer. Studies have consistently shown that individuals consuming greater fibre have lower body weights than those consuming lesser amounts.

Cancer Prevention and Risk Reduction

Some studies have suggested that a plant-based diet could aid in cancer prevention to some degree. Red and processed meats have been identified as increasing the risk of some cancers, so removing these from the diet and replacing them with plant-based protein sources can reduce your chances of getting cancer.

Other Beneficial Nutrients

Plant-based proteins are also a great source of other beneficial nutrients. Omega-3 fatty acids are found in many plant-based proteins such as walnuts, chia/hemp/ground flax seeds and soybeans. Omega-3 may help in managing heart diseases and lowering blood pressure. Legumes have also been shown to provide high levels of potassium, magnesium, folate, selenium, phosphorus, B vitamins, iron, copper, manganese, and zinc. These essential minerals and vitamins are key to optimal health and bodily functions.

The risks of nutritional deficiencies

A plant-based diet can be safe when trying to conceive, but it is important to be mindful of potential nutritional deficiencies. Here are some key considerations:

Vitamin B12

Vitamin B12 is crucial for preventing nerve damage, and deficiencies have been linked to long-term irreversible symptoms such as numbness. It is naturally found in animal products like meat, fish, eggs, and dairy. Vegans and vegetarians can become deficient if they don't take a B12 supplement, which is particularly important when trying to conceive, as a deficiency can interfere with normal brain development and increase the risk of conditions like neuropathy.

Iron

Iron is essential for healthy development as it carries oxygen through the bloodstream and aids the growth of the baby. Heme iron, found only in animal foods, is more easily absorbed than non-heme iron, which is found in plant foods. Iron deficiency can lead to iron-deficiency anaemia, negatively impacting fertility and pregnancy. Pregnant people are recommended to include iron-rich foods in their diet, such as red meat, fish, poultry, pulses, legumes, dark green leafy vegetables, dried fruit, and fortified breakfast cereals.

Choline

Choline is crucial for fetal brain development and helps prevent neural tube defects. It is found in egg yolks, but vegan sources are less concentrated in choline.

DHA

DHA is the most important form of omega-3 fatty acids for pregnancy, aiding in fetal brain and eye development. While plant sources of omega-3s exist, they are less efficiently converted into DHA. Algal oil, made from marine algae, is a promising alternative with comparable bioavailability to fish or krill DHA sources.

Zinc

Zinc is typically obtained from animal products, and plant foods that contain zinc often also contain inhibitors of zinc absorption. Zinc deficiency has been linked to a higher risk of miscarriages, preterm delivery, and neural tube defects.

Preformed Vitamin A (Retinol)

Preformed vitamin A, or retinol, helps with fetal growth and development, and its deficiency can lead to serious malformations. Plants contain carotenoids, which are not as effectively absorbed by the body.

Vitamin K2

Vitamin K2 is important for a baby's skeletal development and is predominantly found in fatty animal foods like full-fat dairy, eggs, and liver. Natto, a fermented soybean product, is an alternative source but is mainly found in Asia.

Glycine

Glycine is an essential amino acid during pregnancy for the baby's development and the mother's health.

To ensure adequate nutrient intake, those following a plant-based diet when trying to conceive should consult their doctor and consider taking supplements like B12, iron, and folic acid. Prioritising eggs, low-carb higher-fat dairy products, nuts, seeds, and legumes over an abundance of grains can also help ensure a balance between proteins and carbohydrates.

The impact on male fertility

A plant-based diet can have both positive and negative effects on male fertility. A well-planned plant-based diet can improve male fertility, but a poorly planned one can have the opposite effect.

Positive Effects

A plant-based diet can positively impact male fertility by:

• Increasing the consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and beans, which are rich in antioxidants, fibre, and B vitamins.
• Reducing ovulatory infertility by increasing vegetable protein intake from beans, legumes, tofu, tempeh, nuts, seeds, and whole grains.
• Supporting healthy digestion and a balanced microbiome, which may help regulate hormones associated with fertility-related conditions.

Negative Effects

A plant-based diet can negatively impact male fertility by:

• Leading to nutrient deficiencies, especially in vitamin B12 and iron, which are crucial for DNA production and healthy male and female fertility.
• Relying on vegan "junk food," which is often highly processed and contains excess salt, preservatives, and fewer vitamins and fibre.
• Not providing enough omega-3 fatty acids, which are important for male fertility and can be found in flax seeds, chia seeds, hemp seeds, and walnuts.
• Not providing enough zinc, which is essential for male fertility and can be found in wholegrains such as oats, wholegrain bread, brown rice, buckwheat, quinoa, amaranth, freekeh, and barley.

The role of supplements

Supplements are an important part of ensuring you get all the right nutrients when trying to conceive. A balanced diet is crucial, but supplements can help fill any gaps and ensure optimal nutrient levels.

Folic acid and folate are vital when trying to conceive. Folic acid helps prevent neural tube defects in the baby, and it is recommended to take at least 400 mcg of folic acid supplement daily. This should be taken for 12 weeks before conception and at least three months after. Folate can be found in dark, leafy greens, avocado, citrus fruits, peas, and lentils.

Vitamin D is another crucial supplement, recommended at 10 micrograms per day from pre-conception through to breastfeeding. Vitamin D helps regulate calcium and phosphate levels, ensuring the baby gets enough calcium for bone growth. Adequate levels of vitamin D are associated with increased chances of positive pregnancy tests, clinical pregnancies, and live births for those using assisted reproductive technology.

If you are vegan, it is important to speak with your doctor to ensure you are getting enough nutrients for a healthy pregnancy. B12 is one such nutrient, found exclusively in animal products, and vital for preventing nerve damage. Omega-3 fatty acids are another supplement to consider, aiding in embryo implantation and reducing inflammation.

Iron is also key, as it carries oxygen through the bloodstream and supports the baby's growth. A deficiency can lead to anaemia, miscarriage, premature birth, and low birth weight.

Zinc is another important mineral, with deficiency linked to miscarriages, preterm delivery, and neural tube defects.

Choline is crucial for fetal brain development and preventing neural tube defects. Although choline is found in egg yolks, vegan sources are less concentrated, so a supplement may be beneficial.

Overall, a well-rounded approach to diet and supplements is key when trying to conceive, and consulting a doctor or dietitian is always recommended to ensure you are getting all the nutrients you need.

Frequently asked questions