We generally use the terms preconception, fertility, and TTC (trying to conceive) interchangeably, categorizing them as the time before you are pregnant.
The preconception period is a powerful time to support your body before pregnancy.
This is your chance to build habits that support hormone health, ovulation, nutrient stores, energy, digestion, and overall resilience before you conceive.
The goal right now is to:
- Support ovulation and hormone health
- Build nutrient stores before pregnancy
- Improve energy, digestion, and stress resilience
- Create food and lifestyle habits you can actually maintain
You do not need to overhaul your life overnight to support fertility. Start with the basics, repeat what works, and build from there.
The 4 Foundations That Matter Most
These are the four areas we want you to focus on first during preconception.
1. Build Your Baseline
Why it matters:
Preconception is the time to create a framework that makes nourishing yourself feel more automatic. When meals, groceries, and routines are easier to repeat, consistency becomes much more realistic.
This is not about doing everything at once. It is about building a baseline you can return to again and again.
Start here:
- Pick one anchor meal to strengthen, usually breakfast
- Build your default grocery list with staples you actually use
- Choose one prep rhythm that fits your life, such as Sunday prep or a weekday mini-prep
- Create a simple fallback plan for hectic days
These should be easy, familiar options that help you stay nourished when life feels busy.
2. Hydration, Minerals + Digestion
Why it matters:
Hydration and mineral balance support energy, digestion, stress resilience, and hormone function.
Minerals play a foundational role in reproductive health, and even small shifts can affect factors such as mood, cervical mucus, cycle quality, and progesterone production.
This is also an important place to focus if you tend to feel constipated, bloated, depleted, lightheaded, or just generally “off.”
Key nutrients to pay attention to here include:
- Magnesium
- Zinc
- Selenium
- Iodine
- Iron
- Copper
Start here:
- Create one daily hydration anchor
- Hydrate before caffeine, ideally with minerals like coconut water
- Add one mineral-rich food you will realistically eat this week
- Support digestion with fluids, fiber, movement, and meal rhythm
A simple mineral mocktail made with electrolytes and trace minerals can also be a useful tool for hydration support.
Practical support:
- Aim for 25–35 grams or more of fiber daily
- Include fermented foods if tolerated, like yogurt, kefir, or sauerkraut
- Eat a wide variety of colorful plants each week
- Drink enough water to support regular bowel movements
3. Blood Sugar Balance
Why it matters:
Balanced blood sugar supports better energy, mood, and hormone signaling throughout the day.
This does not mean low-carb or any “keto vibes”. It means building meals that help you feel more stable, satisfied, and consistently nourished.
Start here:
- Aim for regular meals and snacks
- Build at least one balanced meal each day
- Pair carbohydrates with protein and fat
- Keep two go-to snacks on hand that help prevent getting overly hungry
Simple meal structure:
- Fiber/color: fruit, vegetables, beans, lentils
- Protein: eggs, Greek yogurt, cottage cheese, meat, fish
- Fat: avocado, olive oil, nuts, seeds, butter
- Flavor: herbs, sauces, spices, lemon
The goal is not to eat perfectly. The goal is to create a structure that helps your body feel more supported.
4. Micronutrients + Hormone Support
Why it matters:
Preconception is the time to strengthen your nutrient stores before pregnancy increases demands even more.
You do not need to focus on every nutrient at once, but there are a few big ones that matter most for hormone health, ovulation, and early pregnancy support.
The main nutrients to prioritize from food include:
- Iron
- Folate
- Choline
- Iodine
- Zinc
- Omega-3s
- Vitamin D
The thyroid and reproductive hormones also work closely together. Stress, under-eating, poor sleep, and nutrient gaps can all make it harder for the body to feel supported.
If you experience fatigue, cold intolerance, irregular cycles, or short luteal phases, thyroid support, adequate calorie intake, stress management, and selenium-, zinc-, and iodine-rich foods may be worth paying closer attention to.
Start here:
- Add one nutrient-dense food most days from each category
- Choose one weekly meal to intentionally upgrade
- Build your own shortlist of top foods you can repeat regularly
- Support your body with enough food, sleep, and recovery
Examples of supportive foods include:
- Eggs for choline
- Beef for iron and zinc
- Seafood for iodine, selenium, zinc, and omega-3s
- Leafy greens and legumes for folate
- Fatty fish for omega-3s and vitamin D
- Dairy or fortified foods for iodine and sometimes vitamin D
Simple pairings can also help:
Pair iron-rich foods with vitamin C-rich foods, especially non-heme sources of iron.
Include fat with fat-soluble nutrients (A, D, E, K).
Eat enough overall to support hormone production.
Start here: identify your biggest friction points
Before trying to do more, identify what currently makes consistency harder.
Common friction points include:
- Lack of time
- Low appetite
- Stress
- Poor sleep
- Decision fatigue
- Skipping meals
- Feeling unprepared when days get busy
You do not need to solve all of them at once. Start by noticing what gets in the way most often.
Preconception Supplements to Consider
A high-quality prenatal is the most foundational supplement during preconception, while other supplements may be helpful depending on your diet, labs, symptoms, or health history.
Everyone:
To consider (based on diet, labs, or symptoms):
Omega-3s – if you do not eat enough seafood
Electrolytes/minerals – if you need more hydration and mineral support
Protein powder – if you need help meeting your protein needs
Inositol – if you have PCOS, insulin resistance, or blood sugar dysregulation
CoQ10 – if recommended based on age, egg quality, or fertility concerns
When to get extra support
Talk with your provider if:
- Your cycles are irregular
- You suspect thyroid issues
- You have significant fatigue, hair loss, or cold intolerance
- You have very painful periods or concerning symptoms
- You think you may be low in iron or other nutrients
- You are not ovulating regularly
- You want more individualized support or testing
Additional nutrition support and lab work may be helpful in some cases.
Guides you might benefit from reviewing in the app:
- Fertility Supplements
- Optimizing Fertility after Birth Control
- Nutrition after Miscarriage
- Preconception Nutrition for Men
- HTMA (hair tissue mineral analysis)
The Big Picture
The preconception period is not about becoming “perfect” before pregnancy.
It is about helping your body feel supported, nourished, and more resilient through habits that are realistic enough to repeat.
The basics consistently matter most!
Regular meals, hydration, mineral intake, blood sugar support, nutrient-dense foods, and sustainable routines can go a long way toward supporting fertility and helping you feel better in your body now.
Start where there is the least friction. Repeat what works. Build from there.
Questions about your TTC journey?
Go to “Ask an RD” (search it or post your question there) or book a Quick Question Call