What to Eat When You're Trying To Conceive

What to Eat When You're Trying To Conceive

The journey towards parenthood can be a thrilling yet occasionally overwhelming experience. A pivotal factor that plays a big role in conception is nutrition. What you consume not only impacts your overall health but can also significantly influence your fertility. At The Natal Naturopath, we believe in empowering prospective parents with the right information to optimise their pre-conception health. Dive in with us as we explore the best foods and nutritional strategies when you're trying to conceive!

1. The Role of Nutrition in Fertility

Before delving into specific foods, it's essential to understand why nutrition matters in fertility.

  • Hormonal Balance: Nutrient-rich foods support hormonal balance, which is crucial for ovulation and conception.
  • Egg and Sperm Health: Proper nutrition ensures the development of healthy eggs and sperm, increasing the chances of conception.
  • Setting the Stage: A nutrient-dense diet prepares your body for a healthy pregnancy.

2. Nutrient-Rich Fruits & Veggies

Incorporate a rainbow of fruits and vegetables in your diet for a spectrum of essential vitamins and minerals.

  • Leafy Greens: Spinach, kale, and chard are loaded with folic acid, vital for preventing birth defects.
  • Berries: Blueberries, strawberries, and raspberries contain antioxidants that protect egg and sperm health.

3. The Power of Protein

High-quality protein sources provide essential amino acids that are the building blocks of cells.

  • Fish: Rich in omega-3 fatty acids, fish like salmon and sardines support hormonal balance.
  • Lean Meats: Chicken, turkey, and lean beef cuts provide iron, essential for preventing anaemia in pregnancy.

4. Whole Grains for Energy

Whole grains release energy slowly, keeping blood sugar levels stable.

  • Quinoa: This super-grain is rich in protein and B vitamins.
  • Oats: Perfect for breakfast, oats are packed with essential nutrients.

5. Healthy Fats for Hormonal Health

Ditch the misconception that all fats are bad. Healthy fats support hormonal synthesis and cell formation.

  • Avocados: This creamy fruit is a powerhouse of monounsaturated fats and folic acid.
  • Nuts & Seeds: Walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 and other vital nutrients.

6. Dairy or Dairy Alternatives

Calcium is essential for the developing embryo and the health of the mother-to-be.

  • Full-Fat Dairy: Yogurt, milk, and cheese can support fertility. Choose organic sources when possible.
  • Non-Dairy Sources: Almond milk, coconut yogurt, or fortified oat milk are great alternatives for those with dairy intolerances.

7. Hydration is Key

Water plays an integral role in nearly every bodily function, including reproductive processes.

  • Aim for 8-10 Glasses: Ensure you're well-hydrated throughout the day.
  • Limit Caffeine: While moderate caffeine is typically fine, it's a good idea to cut back when trying to conceive.

8. Nutritional Supplements

While whole foods are the gold standard, some individuals may benefit from targeted supplements.

  • Prenatal Vitamins: Containing essential nutrients, they support both mother and baby's health.
  • Omega-3 Supplements: Especially if you're not a fan of fish, these can be invaluable.

9. Foods to Limit or Avoid

While focusing on nutrient-dense foods, there are some to consume in moderation or eliminate.

  • Processed Foods: High in unhealthy fats, sugars, and additives, these can impact fertility.
  • Excessive Alcohol: While an occasional drink may be okay, excessive alcohol can hinder conception.

10. Listening to Your Body

Ultimately, each person's nutritional needs are unique.

  • Individual Needs: Some may require more iron or calcium. Listen to your body and adjust accordingly.
  • Seek Expert Guidance: Consult with health professionals, like our team at The Natal Naturopath, to tailor your nutritional strategy.


As you embark on this beautiful journey towards parenthood, remember that the foods you consume play a pivotal role in your conception story. By nourishing your body with the right nutrients, you're not only optimising your fertility but also ensuring a robust foundation for the next phase of your journey. The Natal Naturopath is here to support you every step of the way!

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