Fertility & Pre-Conception Considerations: Nutrition, Weight & Lifestyle
Getting ready for pregnancy is about nourishing your body and building healthy habits that benefit both you and your future baby. Small, sustainable changes can make a meaningful difference.
Nourish to Support Fertility
A balanced eating pattern helps support ovulation, hormone health, and overall well-being. Research shows that overall dietary patterns matter more than focusing on single nutrients.
Aim to include:
- Vegetables & fruits – choose a variety of colors each day
- Whole grains – oats, brown rice, whole-wheat bread, quinoa
- Protein foods – beans, lentils, tofu, eggs, fish, lean meats
- Dairy or fortified alternatives – milk, yogurt, fortified plant beverages
- Healthy fats – olive oil, avocado, nuts, seeds
Diets such as the Mediterranean-style pattern, rich in plant foods, healthy fats, and antioxidants, have been linked to better fertility outcomes in both women and men.
What the research tells us:
- Diets higher in plant proteins, vegetables, fruits, and antioxidants are associated with improved fertility
- Diets high in processed foods, sugary drinks, saturated fat, and refined carbohydrates are linked with poorer fertility outcomes
- We are still learning about individual nutrients, your overall pattern matters most
Weight & Fertility
Weight is just one piece of fertility health, and everyone’s body is different. In general fertility challenges are more common at both very low and higher BMI ranges. For individuals with a BMI ≥30, research shows a higher risk of infertility, especially related to irregular or absent ovulation.
What’s encouraging:
- If ovulation is irregular, losing 5–10% of your body weight may help restore ovulation and improve chances of pregnancy
- Lifestyle-based programs that include nutrition support and gentle movement have been shown to help support fertility
- Even modest progress matters, this is not about perfection or rapid weight loss
It is important to note that once pregnant, intentional weight loss is not recommended. If you have questions about weight goals that feel right for you, discuss with your doctor or dietitian.
Movement Matters
Regular physical activity supports a healthy weight, insulin sensitivity, stress management and more.
- Aim for movement you enjoy, Movement should feel supportive, not punishing
- A general recommended goal is ~30 minutes most days of the week, as tolerated, however anything counts! Start small and work up from there.
Supplements Before Conception
Prenatal Vitamins & Individualized Needs
If you are hoping to conceive, the guidance is to start a prenatal vitamin 1-3 months before trying to conceive to support fertility and early development. Prenatals are designed to help cover key nutrients that are commonly needed during this time and throughout pregnancy, including:
- Folate (folic acid) – supports early brain and spinal cord development
- Iron – supports healthy blood supply
- Iodine – supports thyroid and brain development
- Vitamin D – supports bone and immune health
- Vitamin B12, choline, and calcium – support nervous system and bone development
A prenatal vitamin can help fill common nutrition gaps, but needs vary from person to person. If possible, consider:
- Preconception lab work (such as iron, vitamin D, or B12 levels)
- Reviewing results with your healthcare provider or registered dietitian
- Choosing a supplement that matches your individual needs, more isn’t always better
Folate (Folic Acid): The Top Priority
If you focus on just one nutrient before conception, folate is the most important. It supports development of the baby’s brain and spinal cord during the first 4 weeks of pregnancy, often before someone knows they are pregnant.
- Take 0.4 mg (400 mcg) of folic acid daily
- Start at least 3 months before trying to conceive
- Do not exceed 1 mg (1,000 mcg) per day unless advised by your healthcare provider
- Some individuals may need higher doses based on medical history or lab results
Food + supplements together provide a good foundation to ensure you are taking sufficient folate. Here are some foods high in folate:
- Vegetables & fruits: spinach, romaine, asparagus, broccoli, Brussels sprouts, avocado, oranges
- Grains: enriched breads, cereals, pasta
- Protein foods: lentils, beans, chickpeas, soy, eggs, peanuts
Medication Considerations
Always review all medications and supplements with your healthcare team when planning a pregnancy.
GLP-1 medications (such as Ozempic) should be stopped before trying to conceive, ideally ~2 months prior. Talk with your healthcare provider about safe alternatives and personalized timing.
Final Thoughts
Nutrition, movement, and weight changes can support fertility when needed, but they are just one part of a much bigger picture. Progress does not have to be perfect to matter and you do not have to navigate this alone!
If you’re planning a pregnancy, connecting with your physician and registered dietitian can help ensure your care is personalized, supportive, and aligned with your goals. If you’ve been trying to conceive for 12 months (or 6 months if over age 35), reach out to our physician for support.
References:
https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949
Panth N, Gavarkovs A, Tamez M, Mattei J. The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front Public Health. 2018 Jul 31;6:211. doi: 10.3389/fpubh.2018.00211. PMID: 30109221; PMCID: PMC6079277.
Cristodoro M, Zambella E, Fietta I, Inversetti A, Di Simone N. Dietary Patterns and Fertility. Biology (Basel). 2024 Feb 19;13(2):131. doi: 10.3390/biology13020131. PMID: 38392349; PMCID: PMC10886842.
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-ng-pregnancy.pdf https://www.fertstert.org/article/S0015-0282(14)00084-3/fulltext