Nutritional tips for trying to conceive

Preparing for pregnancy is one of the most empowering steps you can take for you and your future baby’s health. Preconception care lays the foundation of your pregnancy. Each pregnancy is unique and offers its own joys and challenges. When incorporating preconception care into your pregnancy, you are giving you and your baby the best chance to nourish yourselves and optimise your health. The body needs time and the right nutrients to balance hormones, support egg and sperm quality, and create the most fertile environment possible for a healthy pregnancy and a healthy baby.

Ideally, couples should begin preconception care at least 3 to 6 months before trying to conceive. Here are some of my top naturopathic nutrition tips to support fertility and overall reproductive wellness.

1. Focus on Whole, Nutrient-Dense Foods

Before conception, your body is laying the groundwork for new life. Fuel it with:

• Fresh vegetables (especially leafy greens like spinach, kale, and broccoli)

• Whole fruits, preferably organic and seasonal

• Whole grains such as quinoa, whole grains, and oats

• Healthy fats (avocados, nuts, seeds, olive oil)

• Clean protein from both plant and animal sources (wild-caught fish, pasture-raised poultry and legumes)

Whole foods are rich in the vitamins, minerals, and antioxidants needed for optimal reproductive function and to reduce the intake of inflammatory driving foods typically found in prepackaged groceries in the aisles.

2. Key Nutrients for Fertility

While all nutrients play a role in health, certain ones are especially important during the preconception period:

• Folate – Essential for DNA synthesis and preventing neural tube defects. Our favourite prenatal is Eagle Tresos Natal

• Iron – Important for ovulation and egg health. Include iron-rich foods like lentils, spinach, and grass-fed red meat. It is worth asking your doctor to run a test on your iron levels.

• Zinc – Supports both egg and sperm quality. Choose zinc rich sources like poultry, nuts and seeds. Oysters, cheddar cheese and pumpkin seeds are amongst our top performers.

• Omega-3 fatty acids – Reduce inflammation and support hormone balance. While we have some plant based sources from seaweed, algae, chia, hemp and flax seeds we need EPA and DHA from fish sources. Supplementing with fish oil both in preconception care, pregnancy and for our kids can have a significant health impact. Our favourite fish oil is the Nordic Naturals range.

• Vitamin D – Crucial for hormonal balance and immune function. Get tested and supplement if needed.

• B-complex vitamins – Vital for energy production, hormone metabolism, and stress support (also found in Eagle’s Tresos Natal).

3. Reduce Inflammatory and Processed Foods

Chronic, low-grade inflammation can negatively impact fertility. Avoid or limit:

• Refined sugars

• Processed meats and fast foods

• Trans fats and hydrogenated oils

• Excess caffeine and alcohol

Instead, support your body’s natural detoxification systems with cruciferous vegetables (like cauliflower and Brussels sprouts). We love our green smoothie found in the recipe book below.

4. Balance Blood Sugar

Stable blood sugar is essential for hormone regulation and ovulatory function. To support this:

• Eat protein with every meal

• Limit high-glycemic foods (white bread, pastries, sugary drinks)

• Focus on fiber-rich foods to slow sugar absorption

Women with PCOS or insulin resistance should be especially mindful of their glycemic load and total carbohydrate and sugar intake. Need help? Get in touch and find out how we can support your health goals.

5. Support Gut Health

Your gut is the foundation of your overall health. It influences everything from your energy levels to your mood and immune system. A naturopathic approach is a whole body approach. When treating anything from skin conditions to autoimmune conditions, we start with optimising the integrity of the gut and see what symptoms are left. Often we see the symptoms resolve.

• Fermented foods (sauerkraut, kefir, kimchi)

• Prebiotic fibers (green leafy vegetables, onions, garlic, leeks, asparagus)

• Probiotics (via supplements or fermented foods such as greek yoghurt)

Gut health also affects the microbiome that gets passed on to baby, even before birth so it can be worth dialing in and giving your gut some love. Even just a good probiotic supplement throughout pregnancy can resolve some common issues.

6. Don’t Forget the Mind-Body Connection

While not strictly nutritional, chronic stress can deplete nutrients and interfere with reproductive hormones. Prioritize:

• Daily movement (yoga, walking, gentle strength training)

• Mindfulness or meditation practices

• Adequate, restful sleep

• Connection and emotional support. Check out our sanctuary program if you think you need additional support.

Bonus Tip: Include the Partner

Fertility is a two-way street! Sperm health also improves with nutrient-dense foods, antioxidants, and lifestyle adjustments. Encourage your partner to adopt similar dietary and lifestyle habits for at least 3 months prior to conception.

Preconception care is about nourishing your body now for the healthy baby you hope to welcome soon. With the right nutrients, lifestyle practices, and professional guidance, you’re giving yourself—and your future child—the best possible start.

If you’re considering starting a family and want personalized naturopathic support, feel free to book a consultation. Together, we can create a plan that’s tailored to your unique needs and goals.