Preparing to Conceive: A Dietitian’s Guide to Nourishing Your Body Before Pregnancy
When you’re thinking about trying to conceive - whether now, soon, or someday - there’s more to preparation than tracking ovulation.
Your nutrition in the months before pregnancy can influence fertility, egg quality, hormonal balance, and even the health of your future baby. But with shelves full of supplements and social media full of conflicting advice, it’s no surprise many women feel overwhelmed.
As a registered dietitian, I’m here to untangle the noise and guide you with clear, practical, evidence-based information. Let’s explore how to nourish your body before pregnancy - through food, targeted supplements, and healthy lifestyle shifts.
Why Preconception Nutrition Matters
Preconception health refers to the physical and nutritional state of both partners (though we’re focusing on the woman carrying the pregnancy here) in the months before conception. Ideally, this is a 3-6 month window - long enough for key processes like follicle development and egg maturation, which are highly sensitive to nutrient availability.
Nutritional deficiencies at this stage can affect:
Fertility and regular ovulation
Hormonal balance
Implantation and early embryo development
Risk of complications like neural tube defects
Long-term health outcomes for your baby
The good news? Even small changes can make a meaningful difference.
Key Nutrients to Focus On
1. Folate (not just folic acid!)
Folate is one of the most researched and important nutrients in preconception and early pregnancy. It helps prevent neural tube defects and supports cell division and DNA formation.
Many people are familiar with folic acid, the synthetic form of folate found in most basic prenatal supplements. However, some individuals - particularly those with MTHFR gene variants - may not process folic acid efficiently. If you suspect or know this applies to you, consider a supplement that contains methylfolate, the bioactive form your body can use more directly.
Target: Aim for 400–600mcg of folate (as methylfolate or folic acid) daily. Start at least 3 months before trying to conceive.
2. Iron
Low iron stores are common among menstruating women and can impair fertility, especially if deficiency progresses to anaemia. Iron needs also increase significantly in pregnancy, so it helps to enter this season with good stores.
Tip: Ask your GP to check your ferritin (iron storage levels) during your preconception bloodwork. Include iron-rich foods like lentils, tofu, eggs, red meat, pumpkin seeds, and leafy greens - and pair with vitamin C to boost absorption.
3. Vitamin D
Vitamin D plays a role in immune health, hormone production, and egg quality. Low levels are linked with poorer fertility outcomes, especially in IVF.
Target: Aim for a daily supplement of 400 IU or 10mcg (micrograms) which will be enough for most women, however some experts recommend 1000-2000 IU per day (or 25-50mcg) for women particularly in autumn/winter months or if you have limited sun exposure or have vitamin D deficiency. Test your levels if unsure.
4. Omega-3 Fatty Acids (EPA & DHA)
These essential fats support egg quality, reduce inflammation, and may improve implantation rates. They’re also critical for baby’s brain and eye development in early pregnancy.
Sources: Oily fish like salmon, sardines, and mackerel. If you don’t eat fish regularly, consider a fish oil or algae-based omega-3 supplement providing at least 300–500mg DHA daily.
5. Choline
Choline is involved in neural tube development - just like folate - yet is often missing from prenatal supplements, however more brands are starting to include it.
Sources: Eggs (especially yolks - no, while egg yolks contain cholesterol, they don't significantly raise blood cholesterol levels in most people), soy, beef, chicken, and cruciferous veg. If your intake is low, consider a prenatal that includes 300–450mg of choline.
6. Iodine
Needed for healthy thyroid function and baby’s brain development. Some prenatal supplements include it, but many don’t - so check your label. Many prenatal vitamin supplements include iodine, there is no need to supplement with extra.
Sources: Dairy, eggs, seaweed (like nori), fish, and iodised salt.
Preconception Supplements: What to Take (and What to Skip)
A high-quality prenatal supplement is your safety net. But not all are created equal - and more isn’t always better. Here’s what to look for in a prenatal:
Folate (preferably methylfolate) – 400–600mcg
Iron – around 14–28mg, unless otherwise directed
Vitamin D – 25–50mcg (1000–2000 IU)
Iodine – 150mcg
Choline – ideally 300–450mg
Omega-3s – separate supplement often required (DHA/EPA)
Be cautious with:
Mega doses of any vitamin or mineral
Excess vitamin A (especially retinol), which can be harmful in high doses in pregnancy. Make sure your intake from food and supplementing does now exceed 1.5 mg (1,500 µg).
Unregulated or unproven fertility “boosters”
If you’re vegan, vegetarian, or have PCOS, coeliac disease, or other health conditions, you may benefit from more tailored supplementation - speak to your GP or a dietitian for personalised advice.
Lifestyle Considerations That Support Fertility
Your lifestyle choices also shape your hormonal and reproductive health. Here are five focus areas:
Balance Blood Sugar: Irregular blood sugars (even without diabetes) can affect ovulation. Focus on whole foods, high-fibre carbohydrates, lean proteins, and healthy fats at meals.
Manage Stress: Chronic stress has been shown to impact fertility. Try mindfulness, walking, journaling, or breathing techniques to regulate your nervous system.
Move Your Body: Moderate exercise - even something like brisk walking, a yoga class, or going swimming - supports hormonal balance and cardiovascular health. Avoid over-exercising, which can suppress ovulation.
Reduce Alcohol and Caffeine: Heavy drinking is linked with reduced fertility. Caffeine in moderation is generally considered safe (aim for <200mg/day or 1–2 cups of coffee).
Aim for a Nourished Body Weight: Both under- and overweight can impact fertility. If needed, small, sustainable changes over time can support a healthier weight range for your body.
What About My Partner?
It takes two to tango - and sperm health plays just as important a role in conception as egg health.
Sperm regenerates roughly every 3 months, which means the lifestyle changes your partner makes today can directly impact fertility in the near future.
Encourage your partner to support sperm health by focusing on:
Antioxidant-rich foods – Think colourful berries, leafy greens, and a variety of nuts and seeds.
Nutrients like zinc, selenium, and omega-3s – Found in foods like pumpkin seeds, Brazil nuts (2 per day is sufficient), oily fish (salmon, sardines), and eggs.
Limiting alcohol, smoking, and ultra-processed foods – These can all negatively impact sperm count and quality.
Exploring male fertility supplements – A well-formulated multivitamin may help cover any nutritional gaps.
Prioritising sleep and stress management – Both are essential for hormone regulation and overall reproductive health.
Even small changes can make a big difference - so it’s worth teaming up for your fertility journey.
Final Thoughts
Preconception is a season of possibility - and power. Nourishing your body before pregnancy isn’t about achieving perfection. It’s about creating a supportive foundation for your hormones, fertility, and the tiny life you may soon carry.
If you're feeling overwhelmed by supplement choices or want tailored support for your unique needs - whether PCOS, thyroid concerns, or trying to concieve again (TCC) after loss - The Nourished Thread is here to guide you with evidence-based, compassionate care.