Nourishing the Future: Preconception Care

R and her partner were getting married soon. In their thirties and eager to start a family after the wedding, they decided to check on their fertility. Their tests came back normal, which was reassuring. But then R asked an important question:

“What about preconception care?”

I smiled and said, “Think of your body like a garden. Before you plant the seed, you need to prepare the soil.”

R nodded, unsure of what that truly meant—until we began discussing nutrition.

Key Nutrients to Support Conception

1. Folic Acid

Perhaps the most essential preconception nutrient, folic acid helps prevent neural tube defects in the baby’s brain and spine. These defects can develop very early—often before you even realize you're pregnant. All women of childbearing age are advised to take at least 400 micrograms daily.

Recent studies also show that early folic acid supplementation is associated with improved neuropsychological development in children, including better verbal skills and behavior. Importantly, no negative effects were observed, even at higher doses.

2. Iron

Iron supports healthy blood and helps prevent anemia. Low iron before pregnancy can lead to fatigue and increases the risk of complications. Great sources include red meat, leafy greens, lentils, and fortified cereals.

3. Calcium and Vitamin D

Babies need calcium to build strong bones and teeth. If you’re not getting enough, your body may draw calcium from your bones, increasing your risk of osteoporosis later in life. Including calcium-rich foods—like dairy products, leafy greens, or fortified plant milks—along with vitamin D (which aids absorption) is essential.

4. Iodine

Crucial for both thyroid health and brain development, iodine is another key nutrient. Women trying to conceive should aim for 150 micrograms daily, easily obtained through iodized salt, dairy, or prenatal vitamins.

5. Omega-3 Fatty Acids (DHA/EPA)

These healthy fats support fetal brain and eye development. Fatty fish like salmon and sardines are excellent sources. For vegetarians, algae-based supplements offer a plant-friendly alternative.

6. Zinc

Zinc plays a role in hormone production and ovulation. It can be found in nuts, seeds, whole grains, and meats.

7. Vitamin B12

Vital for red blood cell formation and nervous system health, B12 is especially important for those on vegetarian or vegan diets, where it can be harder to obtain from food alone.

R had a blood test and was surprised to learn her iron and folic acid levels were low. She began incorporating more spinach, lentils, fish, and the occasional steak into her meals.

She also added fortified almond milk to her daily routine and made time for afternoon walks to soak up natural vitamin D. A referral to a dietitian helped her create a balanced meal plan filled with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.

Four months later, R felt healthier, more energized, and confident. While pregnancy can take time, she knew she was doing something powerful—laying the groundwork for a strong beginning.