Even though it might seem like preconception health is just another wellness trend from social media, that's not entirely the case. Experts are increasingly looking into this topic.
You might be surprised, but a child's development starts even before conception. This means that before you decide to have a baby, your life choices, like diet, exercise, stress, and other factors, can impact your future child's health.
In other words, it's not a bad idea to reflect on your lifestyle. It's even a topic that's trending on TikTok.
@kaylieestewart Don’t usually open up this much on online but I’m excited to share this journey & let’s start PREPPING!! Any advice or product recommendations for this prep I would appreciate ♥️ 🍼🏃🏻♀️ #preconception #preppingforpregnancy #futuremom #healthgoals #motherhood ♬ original sound - Feelingblew
In the following lines, we’ll look at factors that can impact future pregnancies.
Prices and product availability are current at the time of writing. They may change over time.
Why Preconception Health Matters
TikTok did it again. Even though preconception health seems like just another wellness trend from social media, it’s not entirely the case. Experts are increasingly looking into this topic.
Review studies from recent years show that parental metabolic health (like obesity or diabetes), smoking, or long-term inflammation can influence a child’s development right from the earliest stages. There’s even a DOHaD concept (Developmental Origins of Health and Disease), suggesting that conditions in very early development might affect disease risk in adulthood. In simple terms, the body “remembers” the conditions it originated in.
How Future Moms Can Prepare
The strongest evidence we have is for folic acid. It’s one of the few things almost all international health organizations agree on. Taking 400 micrograms of folic acid daily before getting pregnant has been shown to significantly reduce the risk of severe neural tube defects. It’s recommended to start at least 1 – 3 months before planned conception.
🤰🏻Add to your cart:
- Dr. Max Folic Acid 800 µg (€5.79) – Supplement with 800 µg of folic acid (Vitamin B9).
- Dr. Max Pregnafolin I (€13.69) – A balanced complex of 14 vitamins and minerals, suitable for women planning pregnancy and pregnant women up to the 12th week.
Research shows that a woman’s weight and metabolic health before pregnancy play a role. Pre-pregnancy obesity is linked to a higher risk of “gestational diabetes” and higher birth weight of the child.
- stable weight
- balanced diet
- regular exercise
- addressing chronic issues before pregnancy
Why Dad's Health is More Important Than We Think
This topic is often underestimated, and preparing for a baby is seen more as a “woman’s thing.” Sperm develops over 64 days. This means a man’s lifestyle during this period can impact their quality. Studies suggest that obesity, smoking, or excessive alcohol can worsen sperm quality and alter their biological setting, affecting future child development.
Some studies show that regular physical activity can increase the chance of pregnancy, possibly by reducing inflammation and oxidative stress and improving sperm quality. However, it’s not certain that more exercise automatically means a higher chance of conception—results vary depending on the type of training and couple’s health.
Just like for women, active movement and healthy body weight are important factors that shouldn’t be overlooked.
Vitamin D also plays a role in male fertility. Some studies suggest that low vitamin D levels might be linked to poor sperm quality and hormonal imbalances. This doesn’t mean every man needs the supplement—it's more about monitoring levels and addressing deficits.
Coenzyme Q10 is one of the most researched supplements for male fertility. Sperm is sensitive to oxidative stress, and Coenzyme Q10 contributes to energy production in cells and protecting against damage. Research suggests that for some men, supplementing with it can improve sperm parameters, especially motility.
Lastly, zinc is often mentioned in male fertility—review studies link it to sperm production and quality, noting problems can arise from zinc deficiency.
💪🏻 Add to your cart:
- Vitamin D3 2000 IU (from €3.10)
- Coenzyme Q10 (from €8.95)
- Dr. Max Zinc Forte 25 mg (€14.99) – Includes a high dose of zinc in the chelated form of zinc diglycinate for better absorption.
Stress, Sleep, and Both Partners’ Mental Wellbeing
Stress isn’t just a mental health issue. When it’s long-lasting, the body physically feels it and it can affect hormonal balance. Research suggests higher stress levels before conception can be associated with a longer time to get pregnant.
There are also review studies indicating that long-term stress during pregnancy is linked with changes in a child’s nervous system development. However, it’s not a reason to panic. Not all stress causes problems, but chronic pressure without recovery can have a bigger impact than we realize. Thus, addressing mental wellbeing before conception and during pregnancy makes sense.
Simply put: don’t neglect quality sleep, allow more recovery time, and try to reduce long-term stress. The best strategy against stress is routine—regular sleep, exercise, and rest—not dietary supplements. But if you’re looking for support, magnesium is a smart choice to help with relaxation and sleep quality.
🌙 Add to your cart:
- Magnesium Chelate (bisglycinate) (from €7.95) – Magnesium chelate (bisglycinate) capsules with magnesium in a premium chelated form, one of the best absorbed and utilized in the body.
- Maxi Vita Magnesium + B complex + Vitamin C (€2.90) – Powder form with no need to drink water.
