Preconception Care for Women: Nutrition, Lifestyle, and Supplements for a Healthy Start

Fertility

Feb 8

Preparing for pregnancy is an exciting journey that requires careful attention to your health and well-being. Preconception care is the foundation for a healthy pregnancy and sets the stage for your baby’s long-term health. Infertility, the failure to successfully conceive after more than 1 year of unprotected intercourse, affects 48 million couples and 186 million individuals globally, who experience fertility issues such as failure to ovulate, infections, PCOS, endometriosis, autoimmune disorders etc. Whether you're planning to conceive soon or just considering pregnancy in the future, adopting the right lifestyle and nutrition habits is essential for both your health and your baby’s development. Many experts recommend beginning preconception care at least 3-6 months before conceiving and making eating “for fertility” a priority over eating “for convenience”.

This blog post will explore the importance of preconception care, including lifestyle modifications, nutritional choices, meal ideas, and the best supplements to support a healthy pregnancy.

Why Preconception Care Matters

Taking care of your body before conception helps optimize your health, increase fertility, and create the best possible environment for your baby. When women begin a pregnancy with optimal health, they are more likely to have fewer complications, including gestational diabetes, preeclampsia, and premature birth. Additionally, preconception care provides an opportunity to assess your general health, address chronic conditions, and adopt healthier habits that will benefit you and your baby.

Key Lifestyle and Environment Factors for Preconception Health

Exercise Regularly

Regular physical activity is beneficial for overall health and fertility. Aim for at least 150 minutes of moderate-intensity exercise per week, which can include walking, swimming, or yoga. Exercise can help regulate hormone levels, improve blood circulation, reduce stress, and support a healthy weight, not to mention enhancing mental health. Strive for a balanced approach that includes both cardiovascular and strength-building exercises. Maintaining a healthy weight is crucial for fertility and pregnancy as being either underweight or overweight can affect your hormone balance, ovulation, and fertility.

Clean Your Environment of Pollutants and Endocrine Disruptors
Preparing your body for a pregnancy also includes not exposing it to chemicals found in everyday household cleaning products or beauty products. Exposure to xenoestrogens such as phthalates and parabens is very common, and the effect is an endocrine disruption as those compounds bind to estrogen receptors and block other naturally occurring estrogen from getting there. Phthalates are found in cosmetics, perfumes, cleaning products, plastic food containers, air fresheners, and they are associated with infertility, endometriosis, decreased sperm count and many types of cancer. Parabens are generally used as preservatives to prevent the growth of bacteria and fungi in personal care products like shampoo, conditioner, lotions, shaving gels, soaps. In addition to those, there are other endocrine disruptors can interfere with our hormones, some widely know and others less studied: BPA (avoided by eating fresh instead of canned foods, or plastic bottles etc), dioxin (eating fewer animal products cuts down on it), arsenic (avoid chicken raised on factory farms, use a water filter), lead (get rid of old pain), mercury (replace silver fillings, eat wild rather than farmed salmon), organophosphate pesticide (buy organic produce at least for the dirty dozen!), perfluorinated chemicals (skip non-stick pans or water resistant coatings on clothing).
Stop Smoking and Limit or Stop Alcohol Consumption
Smoking and alcohol intake can significantly impact fertility and pregnancy outcomes. Smoking has been linked to reduced fertility in both men and women, as well as an increase in menstrual abnormalities and the risk of miscarriage, preterm birth, and developmental issues in babies.
Similarly, alcohol can affect ovulation and can contribute to birth defects if consumed during pregnancy. It depletes nutrients such as vitamins A, B, C, D, E, K and minerals such as calcium, magnesium, iron, zinc and reduces the overall fertility. The best advice is to quit smoking and avoid alcohol altogether when trying to conceive.
Manage Stress
Chronic stress can disrupt hormone production and impact your reproductive health. Stress elevates cortisol which will affect the endocrine and nervous system and hinder the thyroid function by inhibiting the conversion of T4 to its active form, T3, reducing fertility. Elevated stress also decreases the progesterone levels and this hormone is needed to prepare the body for the implantation of a fertile egg. Implementing stress-management strategies such as yoga, meditation, deep breathing exercises, and journaling can aid in the preconception care. Consider incorporating mindfulness practices into your daily routine to maintain emotional and physical balance.
The cumulative impact of these chemicals is significant and may result in subfertility, infertility, improper hormone production, menstrual cycle abnormalities or anovulation.
1 Freitas IMM, Santos ID, Souza JC, Souza GS, Fischer LW, Da Silva RA, Gil CD, Paccola CC. Maternal exposure to nicotine causes oxidative stress and inflammatory changes in the ovaries of rats' adult offspring. Reprod Toxicol. 2025 Jan 15;132:108839. doi: 10.1016/j.reprotox.2025.108839. Epub ahead of print. PMID: 39824327.
Get Enough Good Quality Sleep
Quality sleep is vital for hormone regulation and fertility. Aim for 7-9 hours of sleep per night to allow your body to rest and rejuvenate. Minimize or avoid stimulants such as caffeine after 2 pm, alcohol, a big meal or too much liquid right before going to bed; you should keep a regular sleep routine, ensure the temperature in your bedroom is not too hot or too cold, and improve the air in your bedroom (air filter) and your nasal congestion (no dust). Use a body pillow for in between your knees to align your back at night.
Poor sleep can contribute to hormonal imbalances and affect the menstrual cycle, making it harder to conceive. Irregular sleep patterns disrupt the body’s natural circadian rhythm and can impact the reproductive function. Lack of sleep also increases cortisol and adrenocorticotropic hormone which can suppress fertility.

2. Nutrition for Preconception Health

Proper nutrition plays a significant role in preparing your body for a healthy pregnancy. By nourishing your body with the right foods, you provide the necessary nutrients for fetal development, support hormone balance, and promote overall reproductive health.

Focus on Folate
Folate (or folic acid, the synthetic form) is one of the most important nutrients for women trying to conceive. Folate metabolism affects ovarian function, implantation, and the entire process of pregnancy. Adequate folate intake before and during pregnancy helps prevent neural tube defects, which affect the brain and spinal cord. Since the fetal neural tube closes within the first few weeks after conception, some women may not recognize they are pregnant at this stage, so while of child-bearing age and planning to conceive, you should supplement with folic acid at least 3 month pre-conception.
Include this food sources in your daily meals: Leafy greens (spinach, kale), legumes (lentils, beans), citrus fruits, and avocados.
Consume Healthy Fats and Eliminate Rancid Refined Fats and Oils
Healthy fats, such as omega-3 fatty acids, are essential for hormone production and fetal brain development. Omega-3s also help reduce inflammation and support heart health. Aim to include sources of omega-3s in your diet, such as fatty fish (salmon, mackerel), chia seeds, flaxseeds, walnuts, and algae-based supplements.
Refined fats such as trans fats, margarines, vegetable oils (canola, cottonseed, corn) and polyunsaturated fats (sunflower or safflower oils) should be eliminated from the diet, as research studies suggest that they may reduce egg quality and implantation.
2 Shaw, E, L. Berney at al. Family- Centred Maternity and Newborn Care: National Guidelines. Chapter 2: Preconception Care. Public Health Agency of Canada. National Guidelines. Ottawa. PHAC, 2017
Get Enough Protein
Protein is the building block of every cell in your body and plays a crucial role in hormone production and cell growth. Good sources of protein include lean meats, poultry, fish, eggs, dairy, beans, lentils, and plant-based proteins like tofu and tempeh. To note, studies found that replacing animal with vegetable protein was associated with improved fertility outcomes.
Eat Whole Grains and Fiber
Whole grains such as quinoa, brown rice, whole wheat, and oats provide complex carbohydrates and essential fiber. Fiber supports digestion, maintains blood sugar levels, and helps regulate hormones, all of which are important for fertility.
Hydrate Well
Proper hydration is essential for overall health and fertility. Aim for 6-8 cups of water daily. Hydration supports cellular function, detoxification, and hormone regulation. Avoid excessive caffeine intake, as high levels of caffeine have been linked to reduced fertility in some studies.
Balance Your Micronutrients
Key vitamins and minerals that support reproductive health include:
- Vitamin D: Important for hormone regulation and calcium absorption. The vitamin D receptor is present in many female organs such as ovaries, uterus and placenta. Its active form, calcitriol, is produced by the uterine lining in response to the embryo shortly before implantation. A study has found that women with high vitamin D levels were significantly more likely to achieve pregnancy from in vitro fertilization compared to women with lower level of this important vitamin.
  3 Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010. Epub 2017 Aug 24. PMID: 28844822; PMCID: PMC5826784.
  4 Alesi S, Habibi N, Silva TR, Cheung N, Torkel S, Tay CT, Quinteros A, Winter H, Teede H, Mousa A, Grieger JA, Moran LJ. Assessing the influence of preconception diet on female fertility: a systematic scoping review of observational studies. Hum Reprod Update. 2023 Nov 2;29(6):811-828. doi: 10.1093/humupd/dmad018. PMID: 37467045; PMCID: PMC10663051.
  5 Bendikson, K and Rudick, B, “Vitamin D in Health and Reproduction” A woman’s health: blog, March 2018.
- Sources include sunlight, fortified foods, and fatty fish.
- Iron: Crucial for oxygen transport and preventing anemia, it is also necessary for ovulation, healthy eggs and healthy fetuses. Anemia in pregnancy can increase the risk of having a preterm delivery. Studies worldwide determined that it is the most common nutritional deficiency during pregnancy. Good sources include red meat, beans, spinach, and it is very important to consume those with vitamin C rich foods for better absorption.
- Magnesium supports hormonal balance and muscle function, alleviating discomfort caused by cramps and spasms. In pregnancy, it has been associated with gestational diabetes and preeclampsia. You can replenish your reserves with nuts, seeds, leafy greens, and whole grains, but also by absorbing it transdermal, with Epson salt baths.

Preconception Period Meal Ideas

Here are a few nutritious meal ideas to incorporate into your days as you prepare for pregnancy:

Breakfast: Scrambled eggs with spinach and whole-grain toast, paired with a side of citrus fruit or a smoothie made with kale, chia seeds, almond milk, and berries.
Lunch: Quinoa salad with grilled chicken, avocado, cherry tomatoes, and a lemon-olive oil dressing. Add some chickpeas for extra protein and fiber.
Snack: A handful of mixed nuts (almonds, walnuts) with dried apricots or a homemade energy ball made from oats, flaxseeds, and nut butter.
Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli. For a plant-based alternative, opt for grilled tempeh, quinoa, and roasted vegetables.
Dessert: Greek yogurt with fresh berries, honey, and a sprinkle of flaxseeds.

Supplements for Preconception Health

While a well-balanced diet should provide most of the nutrients you need, certain supplements can help fill in the gaps and ensure you're getting everything necessary for fertility and a healthy pregnancy. There are many factors influencing this result and because of this, supplements can be useful for various amounts of time. You can join Fullscript for free, an online databasing for the highest quality, professional-grade supplements and nutraceuticals. By using the Family Wellness Nutritionist’s link (https://ca.fullscript.com/welcome/familywellnessnutritionist) , you will get 10% of your order and will be able to access my dispensary with my recommended choices.

Prenatal Vitamins
Taking a high-quality prenatal vitamin with folic acid is essential for preconception care. A prenatal vitamin will contain vitamins and minerals needed for early pregnancy health, including folate, iodine, iron, and vitamin D.
Omega-3 Fatty Acids
If you're not consuming enough omega-3 rich foods, consider an omega-3 supplement. These healthy fats are important for reducing inflammation, supporting hormonal health, and promoting brain development in the early stages of pregnancy.
Vitamin D
Vitamin D is essential for calcium absorption and overall reproductive health. If you live in an area with limited sun exposure, or if your levels are low, you may need a supplement to ensure adequate intake.
Iron
Women who have heavy periods or are at risk of anemia may need an iron supplement to maintain optimal iron levels for fertility and overall health. It is important that you consult with your doctor so those levels can be tested.
Probiotics
Probiotics support gut health, which plays a role in hormone regulation and immune function. A healthy gut is also linked to reduced inflammation, which can help support fertility.

So…

Taking the time to focus on preconception care is one of the most important things you can do for your health and the health of your future baby. By optimizing your nutrition, lifestyle choices, and supplement intake, you’re setting a solid foundation for a healthy pregnancy. Start small, be consistent, and consult your healthcare provider or nutritionist to personalize your approach to preconception care.

Remember, every step you take toward preparing your body for pregnancy is a step toward ensuring the best possible outcomes for both you and your baby.