Why nutrition matters before pregnancy
Reproductive health begins before conception. The months leading up to pregnancy — known as the periconceptional period — are especially important for nutrition.
Diet during this stage can influence:
- Ovulation
- Hormone production
- Egg and sperm quality
- Implantation
- Placental development
- Early embryo growth
Micronutrient deficiencies during this period are associated with infertility and pregnancy complications (Cetin, 2009).
Metabolic health also plays a major role, with insulin resistance, inflammation, and poor diet quality linked to reduced reproductive function (Łakoma, 2023).
Best diet patterns for fertility
Research shows fertility is influenced more by overall diet patterns than by individual foods.
Higher fertility rates have been associated with diets that are:
- High in vegetables and fruit
- Rich in whole grains
- High in fibre
- Rich in nuts and seeds
- High in unsaturated fats
- Moderate in plant protein and fish
- Low in refined sugar and ultra-processed foods
These patterns are similar to Mediterranean-style diets (Panth, 2018).
Such diets may support fertility by improving insulin sensitivity, reducing inflammation, and supporting hormone balance (Gaskins & Chavarro, 2018).
What does a fertility-supportive diet look like?
Research suggests fertility is influenced more by overall dietary patterns than individual foods.
Examples of foods commonly included in fertility-supportive diets:
- Oats
- Lentils and beans
- Leafy greens
- Eggs
- Yoghurt
- Fish
- Nuts and seeds
- Olive oil
- Whole grains
Consistency over time appears to matter more than short-term changes.
Metabolism, hormones, and fertility
Metabolic health plays a major role in fertility.
Conditions linked to reduced fertility include:
- Insulin resistance
- Obesity
- Chronic inflammation
- Nutrient deficiencies
These factors can disrupt ovulation and hormone signalling (Łakoma, 2023).
Higher-fibre diets may help regulate blood glucose and insulin levels, which is especially important in conditions such as PCOS.
Nutrition during pregnancy and foetal brain development
Nutrition during pregnancy affects both the mother and the baby.
Foetal brain development depends on adequate intake of:
- Omega-3 fatty acids
- Iron
- Zinc
- Iodine
- Folate
- Choline
- Protein
- Antioxidants
Inadequate maternal nutrition has been linked to differences in neurodevelopment and long-term health outcomes (Cortés-Albornoz, 2021).
Maternal diet may also influence lifelong disease risk through foetal programming mechanisms (Marshall, 2022).
Key nutrients for fertility and pregnancy
Omega-3 fatty acids
Support foetal brain development and healthy pregnancy outcomes (Manta-Vogli, 2019).
Iron
Essential for oxygen transport and foetal growth (Jouanne, 2021).
Fibre
Higher intake is associated with improved glucose control during pregnancy and reduced risk of gestational diabetes (Rees, 2025).
Zinc
Supports cell division and embryo development (Cetin, 2009).
Selenium
Important for antioxidant defence, thyroid function, and reproductive health (Vinturache, 2026).
Folate
Required for DNA synthesis and early embryo development (Cetin, 2009).
Why it can be difficult to reach research levels of nutrients
Many fertility and pregnancy studies use nutrient intakes that can be difficult to reach consistently through everyday meals.
Some people find it easier to maintain these intakes by using whole-food blends alongside a balanced diet.
The Iron Rich Blend was created to support women during the preconception, pregnancy, and postpartum periods by providing natural sources of iron, selenium, zinc, fibre, and vitamin E from whole-food ingredients commonly studied in reproductive nutrition.
Our blends are designed to complement — not replace — the supplements recommended during pregnancy, such as folic acid, iodine, and vitamin D, which remain essential for normal foetal development.
We recommend using My Daily Gut alongside these supplements and following the RANZCOG Vitamin and Mineral Supplementation in Pregnancy guidelines.
Always consult your healthcare provider before making changes to your diet or supplements during pregnancy.
Learn more about the Iron Rich Blend
Summary — what to eat for fertility and pregnancy health
Research suggests diets supporting reproductive health are:
- High in whole foods
- Rich in fibre
- Rich in healthy fats
- High in plant foods
- Adequate in iron and micronutrients
- Low in ultra-processed foods
Consistency matters more than perfection.
Article reviewed by
Claudia Amouzandeh
Bachelor of Nutrition & Dietetics (Honours)
Co-Founder — My Daily Gut
Claudia Amouzandeh holds a Bachelor of Nutrition & Dietetics (Honours) and specialises in translating scientific nutrition research into practical everyday nutrition guidance.
Scientific references used in this article
Scientific References
- Cetin I et al. Role of micronutrients in the periconceptional period. Hum Reprod Update (2009).
- Cortés-Albornoz MC et al. Maternal Nutrition and Neurodevelopment: A Scoping Review. Nutrients (2021).
- Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol (2018).
- Jouanne M et al. Nutrient Requirements during Pregnancy and Lactation. Nutrients (2021).
- Łakoma K et al. The Influence of Metabolic Factors and Diet on Fertility. Nutrients (2023).
- Manta-Vogli P et al. The significant role of carnitine and fatty acids during pregnancy, lactation and perinatal period. Nutritional support in specific groups of pregnant women. Clin Nutr (2019).
- Marshall NE et al. The importance of nutrition in pregnancy and lactation. AJOG (2022).
- Panth N et al. The Influence of Diet on Fertility and the Implications for Public Health Nutrition. Front Public Health (2018).
Frequently Asked Questions
Note: This information is educational and does not constitute medical advice. Consult your healthcare provider for personalised guidance on fertility and pregnancy nutrition.