Preconception Nutrition: What to Eat When You’re Trying to Conceive

Why Preconception Nutrition Matters When Trying to Conceive

Your nutritional status before pregnancy affects your ability to conceive and influences your baby’s health from the earliest stages of development. Many women dont realize that the most critical period of fetal development occurs in the first few weeks of pregnancy, often before you even know you’re pregnant.

By optimizing your nutrition before you conceive, you:

• Improve egg quality and ovulation regularity
• Balance hormones essential for conception
• Build nutrient stores your body needs for pregnancy
• Reduce risks of birth defects like neural tube defects
• Support healthy implantation and early development
• Increase your overall chances to conceive

Essential Nutrients

Certain nutrients prove especially important when trying to conceive. Focus on these key vitamins and minerals to optimize your fertility.

Folic Acid: Critical for Neural Tube Development

Folic acid stands as the single most important nutrient when trying to conceive. This B vitamin dramatically reduces your risk of having a baby with brain and spinal cord defects, such as spina bifida.

How much you need: Take 400-800 micrograms of folic acid daily for at least one month before you start trying to conceive, continuing through the first 12 weeks of pregnancy.

Best food sources:

• Dark leafy greens (spinach, kale, collard greens)
• Fortified breakfast cereals
• Legumes (lentils, chickpeas, black beans)
• Asparagus and broccoli
• Citrus fruits
• Avocados

If you or your partner have a family history of neural tube defects, your doctor may recommend a higher folic acid dose.

Vitamin D: Hormone Regulation for Fertility

Vitamin D plays a crucial role in helping you conceive by regulating sex hormones like estrogen and progesterone. Research shows that women with adequate vitamin D levels have better ovarian function and higher pregnancy success rates.

According to fertility experts, vitamin D also helps your body absorb and store calcium, which protects your bone health during pregnancy.

How to boost vitamin D:

• Spend 10-15 minutes in sunlight several times weekly
• Eat fatty fish (salmon, mackerel, sardines)
• Choose vitamin D-fortified foods (milk, orange juice, cereals)
• Consider supplementation if you live in northern climates or have limited sun exposure

Iron: Energy and Ovulation Support

Iron is essential for producing red blood cells that carry oxygen throughout your body. Low iron levels can disrupt ovulation and reduce your chances to conceive. Iron deficiency also causes fatigue and reduced libido, which can interfere with trying to conceive.

Best iron sources when trying to conceive:

• Lean red meat and poultry
• Fish and shellfish
• Beans and lentils
• Dark leafy greens
• Iron-fortified cereals
• Pumpkin seeds and quinoa

Important warning: Avoid liver and liver products while trying to conceive. Although high in iron, these foods contain excessive vitamin A that can harm fetal development.

Pro tip: Pair iron-rich plant foods with vitamin C sources (citrus fruits, bell peppers, tomatoes) to enhance iron absorption.

Omega-3 and Omega-6 Fatty Acids: Essential for Conception

Your body cannot produce omega-3 and omega-6 fatty acids, making them “essential” nutrients you must obtain through diet. These healthy fats help you conceive by:

• Regulating reproductive hormones
• Promoting regular ovulation
• Increasing blood flow to reproductive organs
• Improving egg quality
• Supporting uterine lining development

Research from fertility nutrition studies shows that women with adequate essential fatty acid intake conceive more easily.

Best sources of omega-3 and omega-6:

• Fish: Salmon, trout, herring, sardines (choose low-mercury varieties)
• Seeds: Flaxseeds, chia seeds, hemp seeds
• Nuts: Walnuts, almonds
• Oils: Flaxseed oil, olive oil
• Supplements: Fish oil or algal oil (vegetarian option)

Calcium: Building Strong Bones

Adequate calcium intake protects your bone health before and during pregnancy. If you conceive without sufficient calcium stores, your developing baby will draw calcium from your bones, increasing your risk of osteoporosis later in life.

According to the National Institutes of Health, women trying to conceive need 1,000-1,300 mg of calcium daily.

Calcium-rich foods:

• Dairy products (milk, yogurt, cheese)
• Fortified plant-based milk
• Leafy greens (collards, kale, bok choy)
• Canned fish with bones (sardines, salmon)
• Fortified orange juice and cereals

Additional Nutrients

Beyond the major nutrients, these vitamins and minerals also help you conceive:

Vitamin C: Antioxidant that protects eggs and improves iron absorption

Vitamin E: Supports egg quality and reproductive health

Zinc: Essential for hormone production and ovulation

Selenium: Antioxidant that protects developing eggs

B Vitamins: Support hormone balance and reduce ovulation problems

Foods to Emphasize When Trying to Conceive

Build your fertility diet around these nutrient-dense foods that help you conceive:

• Colorful vegetables: Provide antioxidants, folate, and fiber
• Whole grains: Supply B vitamins and sustained energy
• Lean proteins: Support hormone production and egg quality
• Healthy fats: Essential for hormone balance
• Legumes: Rich in protein, iron, and folate
• Berries: High in antioxidants that protect eggs
• Full-fat dairy: Some studies suggest full-fat dairy improves fertility

Foods and Habits to Limit

Certain foods and lifestyle factors can reduce your chances to conceive:

Avoid or minimize:

• High-mercury fish (swordfish, king mackerel, tilefish)
• Excessive caffeine (limit to 200mg daily)
• Alcohol (can disrupt ovulation and implantation)
• Trans fats (found in processed foods, baked goods)
• Refined carbohydrates and added sugars
• Liver and liver products (too much vitamin A)

Practical Tips for Preconception Nutrition Success

Making dietary changes to help you conceive doesn’t require perfection. Follow these practical strategies:

Start early: Begin optimizing nutrition at least 3 months before you start trying to conceive

Take a prenatal vitamin: Ensures you meet nutrient needs even on days your diet falls short

Stay hydrated: Drink 8-10 glasses of water daily to support cervical mucus production

Maintain healthy weight: Both underweight and overweight status can disrupt ovulation

Plan balanced meals: Include protein, healthy fats, complex carbs, and vegetables at each meal

Read labels: Look for fortified foods that boost nutrient intake

When Nutrition Alone Isn’t Enough to Conceive

Optimal nutrition significantly improves your fertility, but some couples need additional support through fertility medications or treatments like IVF.

If you’ve been eating a healthy diet and trying to conceive for 12 months (or 6 months if you’re over 35) without success, consult a fertility specialist. They can identify any underlying issues and recommend appropriate treatments.

Many fertility treatments require medications that stimulate ovulation and support egg development. Fast IVF provides access to these fertility medications at 50-70% below US pharmacy prices, making treatment more affordable as you work to conceive.

Your Path to Conception Starts with Nutrition

Following a thoughtful preconception nutrition plan gives you the best foundation for conception and a healthy pregnancy. By focusing on key nutrients, eating fertility-supporting foods, and maintaining overall health, you optimize your body’s ability to conceive naturally.

Remember that improving nutrition takes time to impact fertility. Start making changes at least three months before actively trying to conceive for maximum benefit.

Your journey to parenthood starts with the choices you make today. By nourishing your body properly, you give yourself and your future baby the healthiest possible start.