Preparing for Pregnancy: What Your Body Needs BEFORE You Conceive

Everyone’s conception journey looks different. Some women conceive unexpectedly, some just have a loose goal of having a baby and stop trying not to, others find themselves on a journey of diligently tracking their ovulations and trying for many cycles, and others still need to seek extra support with fertility doctors to make their dreams of motherhood a reality. 

No matter what your fertility and conception journey looks like, or even if you just know that someday you would like to have a baby, there are some steps you can take to help prepare your body for conception. The journey of good fertility is also one of optimal health and it is never too early to start giving your body the best foundation for a healthy pregnancy and a thriving little one. 

1. Nourish Your Body with Nutrient-Rich Foods

In many traditional cultures, the need to nourish the body deeply for conception was understood. Women would begin eating the highest nutritional foods for as much as three years before conceiving. Men as well would be prepared with these foods to ensure good sperm health for several months prior. 

Start by filling your plate with whole, nutrient-dense foods. Your diet is the foundation of fertility, so focus on:

  • Folate-Rich Foods: Dark leafy greens, avocados, and lentils are great sources. Folate (not just folic acid) supports neural tube development right from the start.

  • Healthy Fats: Think avocados, fish roe (particularly salmon), nuts, seeds, and olive oil. These fats help regulate hormones and support ovulation.

  • Quality Protein: Include meats, fish, eggs, beans, and lentils to support tissue growth and repair.

  • Iron-Rich Foods: To boost iron stores, eat foods like spinach, red meat, and beans. Low iron levels can lead to ovulatory issues.

  • Omega-3 Fatty Acids: Found in fatty fish like salmon, chia seeds, and walnuts, these help reduce inflammation and support hormonal balance.

2. Start Taking Key Supplements Early

  • Prenatal Vitamin: Start at least six months (earlier is better) before trying to conceive to build up your nutrient stores.

  • Omega-3 Fish Oil: Supports brain development and reduces inflammation.

  • Probiotics: A healthy gut supports hormone regulation and nutrient absorption.

  • Vitamin D: Low levels are linked to fertility issues, so get your levels checked and supplement if needed.

  • Magnesium: Magnesium helps with many body processes related to fertility, as well as reducing the risk of miscarriage 

3. Balance Your Hormones Naturally

  • Vitex (Chaste Tree Berry): Can help regulate menstrual cycles and support progesterone levels.

  • Adaptogens (Ashwagandha, Rhodiola): Help your body manage stress, which can disrupt hormonal balance.

  • Seed Cycling: Incorporating different seeds during different phases of your menstrual cycle may support hormonal balance.

4. Maintain a Healthy Weight

Both underweight and overweight conditions can affect ovulation. Aim for a balanced exercise routine—think gentle activities like yoga, walking, or light strength training rather than intense workouts that might stress your body.

5. Lower Toxic Exposure

  • Environmental Toxins: Minimize exposure to pesticides by shopping organic, avoid plastic use (especially BPA), and stop using harsh cleaning chemicals.

  • Personal Care Products: Look for brands that prioritize natural ingredients, or better yet make your own using clean ingredients!

6. Manage your Stress

Chronic stress can throw off your cycle and affect fertility with your body feeling like it is not a ‘safe’ time to conceive. Practices like meditation, acupuncture, getting out into nature, and breathwork exercises can help.

7. Get Good Sleep 

Did you know that sleep plays a crucial role in our hormone regulation? Aim for 7-9 hours of quality sleep each night to support hormonal function, and be sure to have a wind down routine each night away from screens to help ensure this quality. 

8. Consider Your Partner’s Health, Too

Your partner's health matters just as much as yours! Healthy sperm are crucial for conception, so encourage nutrient-dense eating, regular exercise, and stress management for him as well. Supplements like zinc, selenium, and CoQ10 may also support sperm quality.

9. Get a Preconception Check-Up

A visit with your healthcare provider to discuss your health history, any medications you're taking, and possible genetic screenings can help you plan out your preconception game plan. As a naturopath we can also look at your blood panels to determine any nutritional gaps to work on. Addressing potential issues now can make for a smoother path to conception.

Preparing for pregnancy is about creating an environment where new life can thrive, and it will leave you feeling healthier as a result as well. It’s never too early to start optimizing your health and laying the groundwork for a healthy pregnancy journey!


Serena Gee