Prenatal Nutrition Guide

Anticipating the pitter patter of little feet? If you're trying to conceive, make sure your vitamin and minerals are at optimum levels ahead of time. This not only protects your health, but it also ensures you'll give your baby its best chance of good health. Dr. Suzanne Gilberg-Lenz, a Los Angeles-based obstetrician and gynecologist, explains the essential needs so you can fortify yourself for baby.

"A lot of women are vitamin D deficient," Gilberg-Lenz says, "so we screen everyone's levels now. Some studies indicate vitamin D-deficient mothers may produce babies at higher risk of developing diabetes. Vitamin D does a lot of different things, including hormone and cell function, so it’s extremely important." Check with your doctor for what dosage you may need.

"Folic Acid is a B-complex vitamin," Gilberg-Lenz says. "We’ve known for decades that women who are folic acid-deficient have an increased risk of having babies with neural tube defects, like spina bifida. … It’s important to be taking folic acid for several months in advance of pregnancy so your stores are at appropriate levels when you get pregnant. The minimum dose is 400 mg, but most of the time supplements contain 1,000 mg."

"Omega-3s are very important for fetal brain development, and they help lay the foundation for the central nervous system," Gilberg-Lenz explains. "At a minimum you want 350 mg daily of DHA—one of the components of omega-3s." Get your omega-3s from fish oil or walnuts, flaxseed and olive oil, or fish with low mercury levels, such as salmon (which typically contains more than 1,000 mg of DHA, so it's the perfect time to try that new salmon recipe).

We all know that calcium is vital for your own bone density, but once you become pregnant, your baby will "leech" all the calcium it needs from your system. Make sure you have enough to spare by drinking lots of milk (even chocolate counts) and taking calcium supplements in advance. Check with your doctor for your required dosage.

RELATED: Go Ahead … Pamper Your Pregnant Self!

Magnesium goes hand-in-hand with our old friend calcium, and each needs the other to be fully effective. "These two minerals are really important for cell function and bone health, and it’s very important to take them together," Gilberg-Lenz says.

RELATED: Slowing Down While Pregnant

"If you eat right, have your weight under control and don’t have extremely heavy periods, you’re probably not going to be iron-deficient before pregnancy," Gilberg-Lenz says. "But most people will actually become iron-deficient once they become pregnant." Foods such as dried fruits, greens and eggs are good and tasty sources of iron, but check with your doctor to see if you need a supplement as well.

RELATED: Ways to Take Weekly Bump Photos

It's essential to have healthy levels of vitamin B12 if you're planning a baby. This vitamin is now believed to be as important as folic acid in fetal brain development. Vitamin B12 is mostly present in foods of animal origin, such as meat, fish and especially shellfish (clambake, anyone?), so vegan and vegetarian women must be especially careful to get enough of this key vitamin. Ask your doctor for advice on the best supplement dosage for you.

If you suffer from acid reflux and are taking antacids, be aware that these can interfere with your vitamin and mineral levels. "If you’re using antacids or H2 blockers for acid reflux, those are going to block the absorption of a lot of B12, iron and other vitamins and minerals," Gilberg-Lenz says. Make sure your doctor is fully informed if you're taking these.

MORE: What Can My Baby Bump Hear?