Conceive with Confidence: A Dietitian’s Guide to Preconception Nutrition

Whether you’re actively trying to conceive or just starting to think about it, nourishing your body with the right foods is one of the most empowering things you can do to support your fertility and future pregnancy. Preconception nutrition lays the foundation for hormone balance, regular ovulation, egg quality, and even the early development of your baby.

As a women’s health dietitian, I see time and time again how small, intentional changes to diet can have a big impact on fertility outcomes and how women feel in their bodies during this important phase of life.

Here’s what you need to know about preconception nutrition.

Why Preconception Nutrition Matters

The three to six months before conception are a powerful window to support your reproductive health. During this time, your body is preparing to nurture new life—and the nutrients you consume can influence everything from egg quality and cycle regularity to endometrial health and your baby’s future wellbeing.

Research also shows that both partners’ nutrition in the preconception period can affect fertility outcomes and the long-term health of the child. So, the food choices you make now really do matter.

Key Nutrients to Focus On

🥬 Folate

Folate is essential for DNA synthesis and cell division. It reduces the risk of neural tube defects and supports healthy fetal development. Aim for 400–600 mcg of folate daily from both food sources (like leafy greens, legumes, and citrus fruits) and a quality prenatal supplement.

Tip: Look for a supplement with folate (not just folic acid), particularly if you have the MTHFR gene variant.

🥚 Iron

Iron supports oxygen transport, energy levels, and healthy ovulation. Many women are low in iron before pregnancy even begins, especially if they experience heavy periods or follow a mostly plant-based diet.

Good sources include red meat, chicken, lentils, spinach, and iron-fortified cereals. Pair plant-based iron with vitamin C-rich foods (like capsicum or strawberries) to boost absorption.

🥑 Healthy Fats

Omega-3 fatty acids play a vital role in hormone production and egg quality. Fat also helps your body absorb fat-soluble vitamins like A, D, E, and K.

Include oily fish like salmon, flaxseeds, walnuts, and avocado regularly. If you don’t eat fish, consider a high-quality algae-based omega-3 supplement.

🍠 Low-GI Carbohydrates

Balancing blood sugar is crucial for hormone health. Choose wholegrain, fiber-rich carbs like oats, brown rice, quinoa, sweet potato, and legumes. These help regulate insulin levels, which is especially important for women with PCOS.

🧀 Choline

Choline supports early brain development and helps prevent neural tube defects. It’s found in egg yolks, lean meats, and soybeans—yet many women don’t get enough.

What to Limit or Avoid

• Alcohol: Even light drinking can reduce fertility and affect early embryo development. It’s best to avoid alcohol completely while trying to conceive.

• Caffeine: Keep intake below 200 mg per day (about one small coffee).

• Ultra-processed foods: These can increase inflammation and impact hormone balance.

• High-mercury fish: Such as swordfish, shark, and king mackerel—opt for low-mercury options like salmon, sardines, and snapper.

Supporting Fertility Through Lifestyle

Nutrition is just one piece of the puzzle. Holistic preconception care also includes:

• Stress management: Chronic stress can interfere with ovulation.

• Regular movement: Gentle, enjoyable exercise supports circulation, metabolism, and emotional wellbeing.

• Adequate sleep: Aim for 7–9 hours to support hormone regulation.

• Supplement strategy: A tailored preconception supplement plan can fill nutritional gaps and ensure you’re getting what you need.

If you have a known reproductive condition like endometriosis or PCOS, or if you’ve been trying to conceive for a while without success, working with a women’s health dietitian can help personalise your approach and uncover any underlying nutritional or lifestyle barriers.

Final Thoughts

Preparing your body for pregnancy is a beautiful act of self-care. You don’t need to eat “perfectly,” but by making thoughtful, nourishing choices, you’re setting the stage for a healthy conception, pregnancy, and baby.

If you’d like support in creating a preconception nutrition plan that’s tailored to your needs, I’d love to work with you. Book a consultation here.

Warmly,

Sharnie Dwyer

Accredited Practising Dietitian

PhD Candidate