What to Eat When You're Trying to Conceive

Food rarely gets much attention in conversations about fertility until something isn't working, at which point it can suddenly feel like there are rules to follow and boxes to tick. The reality is less prescriptive than that. Preconception nutrition is mostly about the same things that support general health, applied with a little more intention, and it applies to both partners rather than only the person who will carry the pregnancy.

The body prepares for conception over months, not days. Egg quality is influenced by what happens in the months before ovulation, and sperm health reflects what's been going on in the roughly three months before a sample is produced. This makes the preconception period a genuinely useful time to look at what both people are eating, without any need for extreme measures.

Folate: the one that matters most

Folic acid, or its natural food form folate, is the nutrient most consistently associated with early pregnancy health. It reduces the risk of neural tube defects and plays a central role in cell division. Most guidelines recommend starting a folic acid supplement before conception and continuing through at least the first trimester. The standard dose is 400 micrograms daily, though some people may need a higher dose, and it's worth checking with a GP or midwife about what's right for your situation.

Folate-rich foods are worth including alongside a supplement: dark green leafy vegetables, lentils, chickpeas, asparagus, and fortified cereals all contribute meaningful amounts. Food-based folate and supplemental folic acid work somewhat differently in the body, and both have a role.

"Preconception nutrition is about building a good foundation, not following a set of rules. The foods that support general health tend to be the same ones that support fertility."

Nutrients worth paying particular attention to

Iron is needed in higher amounts during pregnancy, and going into conception with good iron stores matters. Red meat, lentils, spinach, fortified cereals, and pumpkin seeds are all useful sources. Eating iron-rich plant foods alongside vitamin C improves absorption considerably.

Omega-3 fatty acids, particularly DHA, play a role in egg quality and are also important for foetal brain development. Oily fish (salmon, sardines, mackerel) two or three times a week is a practical way to include them. Those avoiding fish may consider an algae-based omega-3 supplement, which is where fish themselves get their DHA from.

Vitamin D is commonly low in the UK and has been associated in some research with both fertility and pregnancy outcomes. A daily supplement of 10 micrograms is generally recommended year-round for most people in the UK, and is particularly relevant during the winter months when sunlight exposure is low.

Zinc is important for both sperm quality and egg development. It's found in meat, shellfish (oysters in particular), pumpkin seeds, legumes, and wholegrains.

What about what to reduce?

Alcohol is the main thing most guidelines recommend cutting out or significantly limiting, and this applies to both partners. The research on low levels of alcohol and fertility is mixed, but avoiding it during the preconception period is a reasonable and low-cost adjustment.

Caffeine is often mentioned, with most guidelines suggesting a limit of around 200mg a day during pregnancy, which is roughly one to two cups of coffee. During preconception, moderate caffeine intake is generally considered fine, though some people choose to reduce it as a precaution.

Ultra-processed foods, high sugar intake, and poor overall dietary patterns are associated in research with less favourable fertility outcomes for both men and women, though the mechanisms are still being studied. Moving towards a more varied, whole-food diet is the kind of change that tends to support general health as well as reproductive health, without requiring anything particularly restrictive.

Good preconception nutrition doesn't need to be complicated. Eating well, taking the right supplements, and reducing the things that don't serve you is a reasonable and sufficient place to start.