What to Eat During Preconception to Support Fertility
What is Preconception Nutrition?
Preconception nutrition refers to the dietary and lifestyle strategies used before pregnancy to support fertility, hormone health, implantation and healthy pregnancy outcomes. The goal is to optimise nutritional status before conception occurs.
During preconception, nutrition plays an important role in supporting:
Healthy ovulation
Hormone production and signalling
Egg quality
Endometrial lining development
Implantation support
Blood sugar regulation
Immune function
Placental development
Nutrient stores for early pregnancy
Many of these processes begin long before a positive pregnancy test, which is why preconception can be an ideal time to optimise nutritional health.
Eating Enough: A Foundational Part of Hormonal Health
Adequate nourishment is one of the most important — and often overlooked — aspects of supporting fertility and hormonal health during preconception.
Many women focus on eating "healthy" but may unintentionally under-eat, skip meals or restrict certain foods. Chronic under-fuelling can place stress on the body and negatively impact reproductive hormones, as the body requires adequate energy availability to support ovulation, hormone production and reproduction.
Skipping breakfast and going long periods without eating may also contribute to blood sugar instability and increased stress hormone output in some women. Starting the day with a balanced breakfast containing protein, healthy fats and fibre-rich carbohydrates can help support energy levels, blood sugar regulation and hormone signalling throughout the day.
Not eating enough may contribute to:
Irregular or absent ovulation
Reduced progesterone production
Blood sugar instability
Increased cortisol output
Nutrient deficiencies
Poor energy availability for implantation and early pregnancy
Many women are surprised to learn that increasing overall food intake — particularly protein, healthy fats and nutrient density — can actually improve hormonal symptoms, energy levels and fertility outcomes.
Protein: Essential for Hormones, Ovulation and Implantation
Protein is one of the most important nutrients during preconception and plays a critical role in many aspects of reproductive health.
Protein is broken down into amino acids in the body, which are essential for:
Hormone production
Egg development
Blood sugar regulation
Tissue growth and repair
Endometrial lining support
Placental development
Adequate protein intake also helps support stable blood glucose levels, improve satiety and provide the building blocks required for healthy hormone production. Many women I see in clinic are unintentionally under-consuming protein, particularly at breakfast, which can impact energy, appetite regulation and blood sugar balance throughout the day.
Some simple ways to increase protein intake include:
Eggs
Greek yoghurt
Chicken
Beef or lamb
Fish and seafood
Legumes, tofu and tempeh
Soy milk
Good quality protein and collagen powders
Healthy Fats Play a Critical Role in Hormonal Health
Hormone production and signalling rely on adequate dietary fats, cholesterol and amino acids from protein. Despite this, dietary fat is often one of the first nutrients women reduce when trying to eat healthier.
Healthy dietary fats support:
Hormone production
Ovulation
Cell membrane health
Absorption of fat-soluble vitamins
Brain and nervous system development
Inflammation regulation
Omega-3 fats — particularly EPA and DHA — are especially important during preconception, pregnancy and postpartum due to their roles in inflammation regulation, hormone signalling and reproductive health. DHA is particularly important as it contributes to the healthy development of the baby's brain, nervous system and eyes during pregnancy.
Some beneficial fat sources include:
Oily fish (such as salmon, mackerel, anchovies, herring and sardines)
Extra virgin olive oil
Avocado
Nuts, seeds and nut butters
Eggs
Blood Sugar Regulation and Insulin Resistance
Blood sugar balance plays a much bigger role in fertility than many people realise.
Research suggests that successful implantation relies on complex interactions between a healthy embryo and a receptive, well-nourished uterine environment. Glucose is an important nutrient involved in embryo development, endometrial function and the preparation of the uterine lining for implantation.
Altered glucose metabolism and insulin resistance may negatively impact:
Ovulation
Hormone signalling
Egg quality
Endometrial receptivity
Implantation
Inflammation
Even women without PMOS can experience insulin resistance or reduced carbohydrate tolerance. Supporting stable blood sugar levels may help improve hormonal balance and reproductive health outcomes.
Some practical ways to support blood sugar regulation include:
Pairing carbohydrates with protein and healthy fats
Prioritising balanced meals
Eating consistently throughout the day
Including fibre-rich foods
Supporting sleep and stress management
Incorporating regular movement
The goal is not to fear carbohydrates, but rather to improve how the body responds to them and support more stable blood sugar levels throughout the day.
Fertility Nutrition Should Be Individualised
While there are many general nutrition recommendations available online, preconception nutrition is highly individual and should never be approached with a one-size-fits-all mindset.
Every woman enters the conception journey with unique:
• Nutrient requirements
• Hormonal patterns
• Blood sugar responses
• Medical histories
• Lifestyle factors
• Fertility goals
• Underlying health considerations
As a Clinical Nutritionist, one of the most common things I see is women trying incredibly hard to improve their fertility while feeling overwhelmed by conflicting information. Many are unsure whether they are eating enough to support hormone production, taking the right supplements or meeting their nutritional requirements for conception and pregnancy.
Supporting fertility often involves looking beyond individual nutrients and considering the bigger picture of overall health.
Frequently Asked Questions
Frequently Asked Questions
What is preconception nutrition?
Preconception nutrition refers to the dietary and lifestyle strategies used before pregnancy to support fertility, hormone health, implantation and healthy pregnancy outcomes. The goal is to optimise nutritional status before conception occurs.
When should I start improving my nutrition before pregnancy?
Ideally, nutrition and lifestyle changes should begin at least three months before conception. This allows time to build nutrient stores and support important stages of egg development before pregnancy occurs.
Can nutrition affect implantation?
Nutrition plays an important role in supporting hormone production, blood sugar regulation, immune function and endometrial receptivity. While no food can guarantee implantation, adequate nutrition may help support the environment required for successful implantation.
What nutrients are most important during preconception?
Some of the key nutrients involved in fertility and early pregnancy include:
• Folate
• Choline
• Vitamin D
• Iron
• Iodine
• Zinc
• Selenium
• Vitamin B12
• Omega-3 fatty acids
Individual requirements vary and should be assessed according to personal needs.
Can blood sugar levels affect fertility?
Yes. Blood sugar regulation plays an important role in hormone signalling, ovulation, egg quality and implantation. Stable blood sugar levels and improved insulin sensitivity may help support reproductive health.
Why work with a Clinical Nutritionist during preconception?
A Clinical Nutritionist can provide personalised support based on your unique health history, dietary intake and fertility goals. This may include reviewing pathology results, identifying nutrient deficiencies, supporting blood sugar balance and developing an individualised nutrition plan to help optimise health before pregnancy.
References:
Bakleicheva, M.O. et al. (2018). The effect of vitamin D on women’s reproductive health. Journal of Obstetrics and Women’s Diseases. DOI: 10.17816/JOWD6734-19
Chen, H. et al. (2023). Glucose metabolism in the endometrium and its role in implantation and fertility. DOI: https://doi.org/10.1530/RAF-23-0016
Derbyshire, E.J. (2025). Choline in Pregnancy and Lactation: Essential Knowledge for Clinical Practice. Nutrients, 17(9), 1558. DOI: 10.3390/nu17091558
Mahmood, N.S., Lootah, A., Abdalla, S., Masoud, A.E., Abou Al Fadel, S.B., et al. (2025). Association of Vitamin D Deficiency with Female Infertility and IVF Outcomes. Journal of Population Therapeutics and Clinical Pharmacology. DOI: https://doi.org/10.535