Essential Vitamins & Minerals 

Magnesium: 
Magnesium is found in cereals, nuts, soya beans and soy products, milk, fish and meat. 
Benefits:
Can help is preventing muscle cramp. Often levels of this mineral are low in pregnant women. 

Manganese:
Manganese is found in nuts, wholegrains, seeds, leafy greens, egg, liver, parsley, cloves, ginger. Best taken with vitamins B1, E, calcium, phosphorus. 
Benefits:
Needed for numerous enzyme reactions, formation of thyroxine, bone growth, fat metabolism, nerve function, and blood clotting. 

Nickel:
Nickel is found in soybeans, lentils, nuts, grains, vegetables. 
Benefits:
Is found in RNA and DNA and in all tissues and fluids. Deficiencies have been linked with reproductive failures and growth problems. 

Phosphorus: 
Phosphrous is found in Whole grains, breads, cereals, meat, fish, poultry, eggs, seeds, and nuts. Best taken with vitamins A, D, EFA, calcium, iron, manganese and protein. 
Benefits:
Is the second most abundant mineral in the body and is found in every cell. Plays a part in almost every chemical reaction in the body including metabolism of carbohydrates, proteins and fats, in muscle and nerve function, digestion, kidney function and skeletal growth. 

Potassium:
Potassium is found in Wheatgerm, wholegrains, vegetables, fruits and nuts. Best taken with vitamin B6 and sodium.
Benefits:
Needed to regulate blood pH and proper nerve function. Helps maintain the fluid balance in the body and is necessary for growth. A deficiency may cause headaches, water retention, irregular heartbeat, bone and joint pain, constipation, cramping, irritability and insomnia. It may be linked to poor sperm mobility. Deficiency may cause abnormality in the kidneys of the developing foetus.

Selenium: 
Selenium is found in butter, brazil nuts, wheatgerm, wholegrains, garlic, breast milk. More effective when taken with vitamin E. 
Benefits:
Powerful anti-oxidant that helps prevent chromosomal damage associated with birth defects and cancers. Helps the body fight infection. Useful during preconception to detoxify the liver. 

Silicon:
Silicon is found in Wholegrain, wholemeal bread, vegetables, water. 
Benefits:
Crucial in the formation of connective tissues, bones, the placenta, arteries and skin. 

Vitamins: 
B6 & B12 B6 is found in fish, egg yolk, avocados, seeds, bananas and B12 is found in eggs, dairy products, meat, fish, and some breakfast cereals. 
Benefits: 
Vitamin B12 assists in the production of genetic material DNA and works with folic acid in preventing neural tube defects. 

Vitamin C:
Vitamin C is found in fresh fruit and vegetables particularly kiwifruit, citrus fruits. Recommended: 1000mg daily. 
Benefits:
Vital in helping your body to absorb iron. Boosts your immune system and aids growth and repair.

Vitamin D:
The body synthesises Vitamin D from exposure to sunlight. Dietary sources include eggs, milk, and oily fish such as salmon, mackerel, tuna. 
Benefits:
Assists in absorption of calcium and aids in building healthy bones. 

Water:
Recommended 2 litres daily. Add squeeze of fresh lemon or grapefruit for taste. 
Benefits:
Vitally important to maintain hydration and overall body health. Improves skin, lowers risk of constipation, cystitis, and water retention, all of which are common during pregnancy.

Zinc:
Zinc is found in high fibre foods, brazil nuts, meat, cheese. 
Benefits:
Zinc is one of the first supplements recommended for fertility problems. It is an important component of semen and deficiency in males is linked to a low sperm count and is thought to produce sperm that are too weak to penetrate the egg. Deficiency is common and can also lead to miscarriage, growth retardation in the uterus, long labour, stillbirth and congenital handicap. It is also necessary for strong

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