What to Eat Before You Start Trying to Conceive

If you are thinking about getting pregnant in the next few months, what you eat right now matters more than most people realise. The three months before conception are when your body builds the nutritional foundation for a healthy pregnancy. Egg quality, hormone balance, ovulation regularity, and even your baby’s neural tube development are all influenced by what you are eating today.

This is not about perfection or overhauling your entire diet overnight. It is about making a handful of strategic changes that give your body the best possible starting point. Here is what the research actually says.

Why Preconception Nutrition Matters

Your eggs take about 90 days to mature before ovulation. During that window, the developing follicle is drawing on your body’s nutrient reserves. If those reserves are depleted, the egg may not develop as well as it could. This is one reason nutritionists recommend starting a preconception plan at least three months before you begin trying.

A 2018 study published in the British Medical Journal found that women who followed a Mediterranean-style diet in the months before conception had significantly better pregnancy outcomes, including lower rates of gestational diabetes and preeclampsia (Assaf-Balut et al., 2018).

The Nutrients That Matter Most

Folate

Folate is the single most important preconception nutrient. It is essential for DNA synthesis and cell division, and it plays a critical role in preventing neural tube defects in the developing embryo. The NHS recommends that all women planning a pregnancy take a daily supplement of 400 micrograms of folic acid.

Food sources include dark leafy greens, legumes, fortified cereals, and citrus fruits. However, it is very difficult to reach the recommended intake from food alone.

Iron

Iron supports the increased blood volume your body will need during pregnancy. Many women enter pregnancy already iron-deficient. Good dietary sources include red meat, poultry, fish, beans, lentils, and spinach. Pair plant-based iron with vitamin C to improve absorption.

Vitamin D

Vitamin D supports hormone balance and immune function. Deficiency is common in the UK. The NHS recommends a daily supplement of 10 micrograms. Food sources include oily fish, eggs, and fortified foods.

Omega-3 Fatty Acids

Omega-3s are critical for future brain development and support hormone production. Eat oily fish at least twice a week, or consider an algae-based DHA supplement if you do not eat fish.

Iodine

Iodine is essential for thyroid function and your baby’s brain development. A 2013 Lancet study found that mild iodine deficiency in early pregnancy was associated with lower IQ scores in children (Bath et al., 2013). If you avoid dairy and fish, consider an iodine supplement.

Choline

Often overlooked but critical for brain development. Eggs are the richest source (150mg per egg). Aim for at least 450mg daily during pregnancy.

What to Actually Eat

Breakfast: Eggs with spinach and wholegrain toast.

Snack: Greek yoghurt with walnuts and berries.

Lunch: Salmon salad with mixed greens, chickpeas, tomatoes, and olive oil dressing.

Snack: Hummus with carrot sticks and wholemeal pitta.

Dinner: Chicken stir-fry with broccoli, peppers, and brown rice.

What to Limit or Avoid

• Alcohol – no known safe level in pregnancy
• Caffeine – under 200mg per day
• Processed foods – associated with reduced fertility
• High-mercury fish – avoid shark, swordfish, marlin, king mackerel

Supplements to Consider

• Folic acid: 400mcg daily
• Vitamin D: 10mcg daily
• Iron: if blood tests show deficiency
• DHA: 200mg daily if not eating oily fish
• Iodine: 150mcg daily if avoiding dairy and fish

The Bottom Line

Nutrition is one of the few fertility factors you can influence starting today. Take a folic acid supplement, eat a varied diet rich in vegetables, protein, and healthy fats, and limit alcohol and processed foods. That alone puts you ahead of most people.