Pre-Pregnancy Diet: How to eat for fertility and a healthy pregnancy
If you’re planning to start or grow your family in the next few years (or months!), making some changes to your nutrition can have a really positive significant impact on your fertility, your pregnancy, and even your baby’s future health.
How you and your partner nourish yourselves before conception doesn’t just affect your ability to get pregnant; it lays the groundwork for a healthy pregnancy, easier postpartum recovery, and your child’s lifelong well-being. It’s pretty amazing, and the research here is strong!
Let’s explore why preconception nutrition matters, the role of key nutrients, and how investing your time, money, and energy into nourishing your body now will pay off for years to come.
Influencing your baby’s life-long health
What you eat during the preconception phase (the months to years before a pregnancy) can have a big impact on your pregnancy experience and your baby’s health. Through a process called epigenetics, your diet affects the expression of your baby’s genes, influencing your baby’s development and long-term health.
For example, a nourishing diet before and during pregnancy can help regulate hormones, reduce inflammation, and support important processes that impact your baby's growth. The nutrients you take in now can shape how your baby’s genes are expressed, potentially lowering the risk of certain chronic diseases like diabetes and heart disease later in life.
Here are just a few specific ways nutrition before pregnancy plays a critical role:
Morning sickness and 1st trimester symptoms: Research suggests that a diet rich in vitamins and minerals before pregnancy, particularly Vitamin B6 and magnesium, can reduce the odds of your struggling with morning sickness and fatigue during the first trimester. Prepping your body before conception can make those first few months more manageable.
Iron stores for the 3rd trimester: Iron deficiency is common during pregnancy, especially in the later stages, where being deficient can increase the risk of preterm birth, low birthweight, growth restriction, and even postpartum depression. Research shows building up your iron stores before pregnancy can help prevent anemia in the third trimester, reducing fatigue and supporting healthy blood supply to your baby.
Folate for neural tube development: You may have heard that folate (or folic acid) is important for preventing neural tube defects during pregnancy, but it’s especially important to ensure you’re getting enough during the preconception phase, as the neural tube forms within the first month of pregnancy—often before you even realize you're pregnant.
By focusing on nutrition before you conceive, you’re setting both you and your baby up for a smoother, healthier pregnancy.
Maximizing your fertility
When we talk about preconception nutrition, it’s easy to focus entirely on the person who will carry the baby. However, female and male fertility are equally important. Sperm health is directly impacted by diet, and the quality of sperm can influence everything from conception success to your child’s long-term health in the same way egg health does.
For both partners, focusing on a diet rich in antioxidants, healthy fats, and key vitamins and minerals can improve overall fertility.
For men: Studies show that a diet high in antioxidants like Vitamin C and Vitamin E can protect sperm from oxidative damage, improving sperm count, motility, and morphology. Zinc is also key, as it plays a role in testosterone production and sperm formation.
For women: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts can help balance hormones and support egg quality, while folate, iron, and B-vitamins are critical for supporting ovulation and early pregnancy.
Key nutrients to include in your preconception diet for both men and women:
Zinc: Supports healthy sperm production and egg quality.
How to get in more zinc:
Add seeds everywhere! Pumpkin seeds and hemp seeds are high in zinc - add them to yogurt, smoothies, oatmeal, salads, granola and soup.
Pick up some oysters - they're super high in zinc (and many other fertility supporting nutrients!)
Selenium: Protects eggs and sperm from oxidative stress, supporting fertility in both partners.
How to get in more Selenium:
Just 1 or 2 brazil nuts every day gets you to the recommended amount! Add them to trail mix, or chop them up and add them to your meals.
Focus on protein! Your protein foods - like chicken, fish, turkey, sardines, eggs, and cottage cheese are great sources
Folate: Prevents neural tube defects and supports healthy cell division in both females and males.
How to get in more folate:
Go for leafy greens! Try to get in a handful or two every day (we're talking spinach, kale broccoli, asparagus, collards, Brussels sprouts, and more!)
Add lentils to the rotation - make lentil soup, lentil curry, lentil tacos, or hidden lentil Double Chocolate Muffins!
Omega-3 Fatty Acids: Balances hormones, supports brain development, and improves sperm health.
How to get in more Omega-3 Fatty Acids
Implement Salmon Saturdays! Adding salmon to your meal plan once or twice a week will give you a huge boost
Stock up on canned sardines - add them to snack plates, toast, or pasta sauce for an amazing dose of these key fats
Incorporating foods like leafy greens, nuts, seeds, fish, and whole grains will improve overall fertility and set the stage for a healthy conception!
Setting yourself up for the best pregnancy and postpartum experience
Preparing your body for pregnancy can feel overwhelming. There’s time, money, and energy involved, but the investment is worth it. Think of it as planting the seeds for a healthy, thriving family.
By prioritizing nutrition before pregnancy, you’ll:
Increase your chances of getting pregnant and staying pregnant: Nutritional deficiencies can delay or complicate conception, but a nutrient-dense diet can help balance your hormones, regulate your menstrual cycle, and improve both egg and sperm quality, which in turn helps you get pregnant faster, and reduces the risk of pregnancy loss.
Lower the risk of pregnancy complications: A well-nourished body is better equipped to handle the demands of pregnancy. Adequate nutrition can lower the risk of complications like gestational diabetes, preeclampsia, and preterm birth.
Support easier postpartum recovery: Prepping your body with the right nutrients before pregnancy doesn’t just help during the pregnancy itself. It also aids in postpartum recovery. Adequate stores of iron, calcium, and protein can reduce fatigue, promote healing, and support breastfeeding.
Practical tips for optimizing your diet before pregnancy
Focusing on nutrition might sound daunting, but it doesn’t have to be. Start with these simple, practical tips:
Focus on whole, nutrient-dense foods: Prioritize eating a diet rich in plants, protein, and healthy fats, making food at home as much as you can (check out The Ultimate Preconception Nutrition Guide for lots of tips and recipes!).
Start a prenatal vitamin: Don’t wait until you’re pregnant to start! A high quality prenatal vitamin is recommended at least 3-6 months before you become pregnant to ensure you’re getting in essential nutrients like folate, iron, and iodine, that are vital for conception and early pregnancy.
Stay hydrated: Hydration is key for supporting your overall health, hormone regulation, and digestion. Aim for at least 8 cups of water a day, and more if you’re active.
Reduce caffeine and alcohol: High levels of caffeine and alcohol can interfere with fertility. Try to limit coffee to 1-2 cups a day and enjoy alcohol only occasionally while trying to conceive.
Emotional and mental benefits of preconception nutrition
Taking control of your nutrition during the preconception phase doesn’t just benefit your physical health, it can also provide emotional and mental benefits. Knowing that you’re taking steps to prepare your body for pregnancy can reduce stress and give you a sense of empowerment.
When you and your partner prioritize your health, you’re investing in your family’s future, which can create a sense of connection and shared responsibility. This collaborative approach to health and nutrition also builds a strong foundation for the challenges and joys of parenthood.
The takeaway
Preconception nutrition is about much more than just getting pregnant. It’s about creating the best possible environment for your baby to grow and thrive while setting yourself up for a healthier, happier pregnancy. From improving fertility to reducing pregnancy complications and supporting postpartum recovery, every bite counts.
If you’re ready to take control of your preconception health and get the most out of this important phase, check out The Ultimate Preconception Nutrition Guide. It’s packed with practical step-by-step nutrition advice, meal plans and lots of recipes, and research-backed tips to help you nourish your body for the healthiest pregnancy possible.