Stage Category: Trying to conceive

Schedule an appointment with your primary healthcare provider,  gynecologist, and/or functional healthcare provider who can order blood work. Check your thyroid (full panel), vitamin D, iron (full panel), B12, folate, and HgbA1C.

Before any caffeine in the morning, drink a tall glass of water (at least 10 ounces).

Add fiber to your breakfast with chia seeds in yogurt, oatmeal, toast, or a smoothie. Add veggies to your egg, or use bread with a higher fiber content.

Quick and easy proteins to try include Greek yogurt, quality deli meats, cheese, pre-cooked or rotisserie chicken, edamame, skipjack tuna packets, and protein shakes.

Increase your folate intake by including more leafy greens, lentils, asparagus, citrus fruits, and broccoli.

If you aren’t allergic, include eggs daily to increase your choline intake (2 eggs = ~ 300 mg of choline).

Eat more seafood (unless you are allergic); 3 servings per week is recommended. If you are allergic to fish, take an omega-3 supplement. View our recommendations in the omega-3 guide.

Incorporate probiotic-rich foods daily, if possible, to improve your gut health. Probiotic-rich foods include yogurt, kefir, kimchi, sauerkraut, tempeh, miso, kombucha, and some hard cheeses like aged cheddar, gouda, and Swiss.

To avoid feeling overwhelmed by lifestyle changes, start incorporating one at a time in a realistic way. For example, while you might not be able to realistically eat leafy greens daily, eating them twice weekly is an achievable goal.

Eat foods high in zinc, especially oysters and other shellfish. Zinc is a nutrient involved in countless processes regulating female reproductive cell growth. Zinc has been found to improve the quality of sperm and sperm motility!

Consider checking on your mineral status through a Hair Tissue Mineral Analysis. This is a great way to assess for the accumulation of heavy metals, as well, which could reduce fertility for both males and females. Navigate to nutrition services to see if we currently have open spots!

Add more color to your plate this week by choosing two different colored produce, i.e., orange and leafy greens or green beans and sweet potatoes. More color on your plate equals more antioxidants, which support fertility in both females and males.

Increase your magnesium intake by including almonds, pumpkin seeds, spinach, black beans, avocado, and 70% cocoa dark chocolate. There are 11 types of magnesium, each with different health benefits and functions in your body.

At this point, the work is still 50/50 with BOTH partners. Research has shown that excessive alcohol and caffeine consumption in males is detrimental to semen and/or sperm. Hopefully, you can work together to eliminate or decrease both consumption.

There is some evidence that walnuts may be beneficial to reproductive health. One study found that 75 grams of walnuts per day for 3 months can improve sperm quality (vitality, motility, and morphology) in men. See the full preconception guide for men here.

Try to fit in a dentist appointment before pregnancy to ensure you have optimal oral health and don’t have any necessary dental work that needs to be done. Many studies recognize oral health’s role in overall health and specific areas such as fertility and pregnancy.

If you have the budget to spend on organic foods, prioritize meat, dairy, and eggs. Also, wild-caught seafood, if available and your budget allows.

If you have any blood sugar issues like PCOS, pre-diabetes, or a past pregnancy with GD, consider adding inositol to your routine.Inositol also helps your body become more sensitive to insulin, which means less insulin must be secreted to lower blood sugar. Research has found that women who supplement with inositol earlier in pregnancy have a lower chance of developing gestational diabetes. Learn more here and get our supplement recommendation.

Consider finding ways to incorporate liver or other organ meats into your diet. Liver is the most nutrient-dense food on the planet and can significantly help you meet your needs for several essential nutrients for fertility, pregnancy, and postpartum. This recommendation is even more crucial for those who struggle with iron deficiency or anemia. Learn more about liver and liver supplements here.

Struggling with consistency in your nutrition? This likely means you are being too restrictive or strict. Food is fuel, but also culture, joy, fun, etc! Find ways to eat your favorite foods daily and understand that having a healthy relationship with food is a part of being your best you.

Struggling with consistency in your nutrition? Make it easier! Buy pre-cooked proteins, pre-diced veggies for easier roasting/eating, and pre-portioned snacks. If you can afford convenience, use it!

Work on finding a prenatal vitamin that best suits your needs, budget, and lifestyle. Ensure it is third-party tested and includes choline. View our prenatal vitamin guide for help. For support, book a hair test with our dietitians (view options under ‘nutrition services’).

If you don’t yet have a regular movement routine, start by finding some form of movement you enjoy so you can create a consistent plan for it. Ideally, your routine includes some form of cardio (yes, daily walks count!) and resistance-style training.

Look at your daily fluid intake (at least 80 ounces), vegetable intake (fiber = 30 g/day), and protein intake (for most people, at least 80 g/day). These are nutrition fundamentals that most people don’t consistently meet. Start here.