The Ultimate Kickstarter Guide for

Prenatal
Supplement
Success
WHAT SUPP?
Why your fertility
supplement regimen may
not be working for you.

Discover the 5 biggest

mistakes people make
when choosing supplements
on their fertility journey,
and what to do instead to
support your fertility success.

1 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
About me

Hello! I’m Anita, Consultant Dietitian

and Nutritionist specialising in
fertility and prenatal nutrition.

I help women optimise their fertility and maximise their

pregnancy potential by making personally tailored
nutrition and lifestyle choices backed by science.

If you’re currently feeling confused As a certified fertility and prenatal

and overwhelmed with all the
prenatal supplement information
out there, and are looking for
clear, evidence-based advice,
look no further.
dietitian, I’ve spent the time going
through the latest research to
find out what’s optimal in prenatal
nutrition for women just like you.

2 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
I want to help you reclaim some of the endless
hours and late nights spent down the Dr Google/
fertility forum rabbit hole and conserve your precious
time and energy for action taking rather than
procrastinating. Believe me, I know it well!

Having experienced this journey myself, I’m even more keen to

support you on the right path and to be able to advocate for you and
with you. It is my goal that when working with you, you are in the best
possible position to grow your family.
I’m sharing this resource so that you can learn from the most common
mistakes women in my clinics make when choosing supplements. I want
to help you gain control in your decision making, ultimately reducing
your time to conception, and supporting your healthy pregnancy, whilst
saving you money on unnecessary products in the process.

Let’s get started!

3 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
1 Waiting to start
folic acid once
you’re pregnant
Wondering whether to bother
taking folic acid at all?

Folic acid is the absolute queen of the prenatal

nutrients, and even though everybody knows of her,
not everybody knows enough about her.

If there is one prenatal supplement you will have heard

of, it’s folic acid, but do you know how long you need to
take folic acid for, to effectively support your pregnancy?
Folic acid is an essential prenatal supplement that
reduces the risk of neural tube defects.
Considering 50% of pregnancies are unplanned it may
not always be possible to get the timing perfect. But if
you’re here, you’re planning for conception, so this is
definitely one you can tick off the list.
Ultimately you don’t just want to conceive, you want to
have a healthy pregnancy and baby, and folic acid will
support this.

4 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
What to do instead:
If you’re planning a family, even if you’re
just starting to think about it, start taking
folic acid now!
Supplementing with at least Don’t forget to include dietary
400mcg of folic acid from at rich sources of folate, these
least 12 weeks prior to planned include spinach, broccoli,
conception is the ideal minimum strawberries, oranges, cereals,
length of time. bread, pasta, nuts and seeds.
You may need a higher dose or
different type of folic acid, speak
with your GP or fertility dietitian
who will advise you.
If you’re taking multiple
supplements check the folic acid
content of each and speak with
your fertility dietitian for guidance.
You may be taking more than
required: more isn’t better when
it comes to supplements.

5 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
2 Not taking
Vitamin D
With very few foods being rich
in Vitamin D and our best source
being the sun, many of us are
deficient in Vitamin D.

However, your friend swears by her three sunshine

holidays a year and says you’ll be topped up on your
Vitamin D just fine. So why bother taking another pill
you’ll probably forget to take?

Well, the truth is Vitamin D is kind Added to this, research has

of a big deal when it comes to also shown Vitamin D is likely
becoming and staying pregnant. to have an important role in
the development of PCOS,
First of all, it is found in the
endometriosis, sperm parameters
reproductive tissues of both men
and successful IVF outcomes.
and women, making it essential for
conception.
Secondly, it potentially has a role
in the early development of the
placenta, which means it’s important
for keeping you pregnant.

6 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
What to do instead:
The only way to check if you need
Vitamin D is to have a blood check.
Start taking at least a 10mcg (400IU)
supplement today!

Take your supplement with a meal Please speak with your GP or

or snack containing fat. a fertility dietitian about your
personal needs.
When the sun’s out, get out(side)!
Although dietary sources only
contribute a small part towards
daily requirements, it is good
to know and include these rich
sources: salmon, egg yolks,
sardines, and fortified cereals.
Please note: having deficient
blood levels, darker skin, a higher
BMI and pre-existing health
conditions, may require greater
supplementation.

7 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
3 Following a generic
supplement plan
Feeling overwhelmed by the huge
number of prenatal supplements
on the market?

Ok, so Karen in finance swears by her 25 a day

supplement plan to support her fertility, and she’s insisted
she has the magic formula and shared this with you.
You’re now adding these to your In fact, sometimes supplement dosing,
shopping cart wondering if you’ll combinations and timing can mean
need to remortgage your house that you won’t achieve the intended
and when you’ll find the time to benefit, or worse still may actually do
take them all…let alone if they’ll more harm than good.
help you…sound familiar?
Not only to your health, but also to
However well-meaning someone’s your bank balance!
advice, supplements really
Remember that you’re unique, and
need to be personally tailored
your prenatal supplement plan
to you. Potentially reducing
should be too!
time to conception, supporting
implantation and ultimately setting
you on the path to a healthy
pregnancy and baby.

8 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
What to do instead:
Know the essential nutrients for female
fertility (see my handy table on page 14)
Know that timing supplements How will you know all of this?
through the day is important. I’d recommend booking an
appointment with a fertility
Know that there are safe upper
dietitian like myself to work
limits and toxicity levels for
through your personal needs!
vitamins and minerals
Know that vitamins and minerals
don’t always work together in
combination

9 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
4 Your partner
isn’t taking any
supplements
They know it takes two
to tango right?

They’re sat on Xbox/watching TV/head in a book (delete

as appropriate) all night, whilst your evening plan consists
of “researching” the links between post-sex headstands
and conception rates.
If you’re doing this with a partner so important for you both.
who will be part of the embryo
If they’re into numbers show them
equation, then you are both very
the stats!
much part of this, contributing
equally to the genetics of your Approximately 40-50% of infertility
mini-me. cases are due to male factor
infertility, with sperm being very
It may feel like you’re doing all
susceptible to oxidative damage.
the work.
But the good news is nutrition
You’re not alone. I come across this
can improve sperm parameters
time and time again in clinic.
including sperm count, DNA
Instead, involve your partner! integrity, quality, motility
Sharing the (emotional) burden is and structure.

10 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
What to do instead:
Have a couples focus to your fertility to improve
your support systems as a couple.
Talk about your fertility journey
together, including adjustments to
your diet and lifestyle.
If you need professional support
to facilitate these conversations:
go for it!
Review the essential nutrients for
male fertility (see my handy table
on page 14)
11 Anita Beckwith RD BSc MSc Registered Dietitian
Remember your fertility nutrition
and supplement plan is also a
50/50 split of responsibility.
Book a couple’s consultation
appointment with a fertility
dietitian like myself!
Dietitian’s are experts in nutrition
and diets, but we’re also trained
in counselling. Speak to me, let
me support you both!
FERTILITY | WOMEN’S HEALTH | DIABETES
5 Trying to out-
supplement
your diet
Supplements are not a magic
bullet, they’re not meant to be.

So you’ve got all your professional grade supplements

sorted but skipping meals, food groups and not focusing
on the nutritional content of your meals?
In fact the clue is in the word is clear when it comes to the fertility
itself, and they should be taken potential of dietary changes.
to do just that, supplement your
Harvard Medical School has shown
diet. Nutritional deficits or not
that by making 5 or more changes
being able to achieve optimal
to your diet and lifestyle you can
recommendations from diet
improve your fertility by 69%!
alone, such as with Vitamin
D, are circumstances where
supplementation is essential, but
you need to look at your diet first.
Making changes to your diet may
not be as sexy nor as convenient
as popping a pill, but the evidence

12 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
What to do instead:
Check that you’re following a Mediterranean dietary
pattern: including wholegrains, healthy fats, oily fish,
lean protein, plant based proteins, eggs, dairy and
plenty of colourful fruit and vegetables.

Eat regular meals to ensure you’re If you’re vegan/vegetarian you

meeting your nutritional needs may have some specific nutrient
deficiencies, particularly in
Plan and prep meals in advance
Vitamin B12, iodine and omega 3s.
if you lack on the spot inspo or
time
Keep active: move your body
everyday
Review the need for additional
supplements (check my handy
table overleaf)

13 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
Key prenatal nutrients for
women and men

Nutrient Female Male

Folate/Folic acid ✓ ✓

Vitamin D ✓ ✓

Iodine ✓

Vitamin B3 (Niacin) ✓

Vitamin B6 (Pyridoxine) ✓

Vitamin B12 ✓ ✓

Choline ✓

Iron ✓

Calcium ✓

Zinc ✓ ✓

Omega 3s ✓ ✓

Selenium ✓

Vitamin C ✓ ✓

Vitamin E ✓ ✓

14 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
Thank you!
I hope you found this guide useful and
it provides clarity and confidence
when making decisions when
choosing your prenatal supplements.

As a fertility and pregnancy nutritionist, I regularly review the latest

research to provide you with up-to-date nutrition and supplement
guidance. You’ll find me translating this information and sharing
helpful bites on social media (see overleaf). I also spend a lot of
time supporting clients through online programs and 1:1 nutrition
consultations.

15 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES
Needing more?
If this supplement guide has given you some direction but you are
looking for further support to really target your nutrition and lifestyle
to optimise your fertility, I can help you. I support clients through their
fertility journeys through 1:1 consultation programmes.

Ready to take the next step?

If you would like to find out more about working with
me you can book a complimentary intro call with me.

Book a complimentary call

Connect with me:

fertility.hormone.dietitian
fertility.hormone.dietitian
anita@anitabeckwith.com

16 Anita Beckwith RD BSc MSc Registered Dietitian FERTILITY | WOMEN’S HEALTH | DIABETES