Eating for Two: Nutrition Tips When Trying to Conceive

During pregnancy, women are typically advised to avoid alcohol, unpasteurized cheese, and less than 200mg of caffeine per day. What women might not know is that eating well is just as important pre-pregnancy as it is during pregnancy.

“While there is no one-size-fits-all ‘fertility diet,’ diets high in folate, Vitamin B12 and Omega-3 fatty acids help optimize the body’s ability to conceive, while excessive intake of trans-fats and highly processed foods can negatively affect fertility,” said Aniela Bonello, RDN, a registered dietitian with Hoag’s Women’s Health Institute. In addition to eating a well-balanced diet, maintaining a healthy weight is important, as being overweight can affect hormone levels and fertility. Bonello adds, "A balanced diet with the right nutrients is essential, but it’s also about finding a healthy weight range for your body. Hormonal imbalances due to excess weight can disrupt ovulation and overall fertility." 

Bonello suggests that you think of pre-pregnancy as though you’re preparing your body for a 9-month houseguest. Maintaining your physical, emotional, and social health is important – as is stocking the refrigerator and pantry with nurturing and nutritious food.

Fish: The Omega-3 fatty acids in fish help regulate hormones associated with ovulation, increase blood flow to the uterus, reduce inflammation and might improve the ability of the embryo to implant in the uterus. Because Omega-3 can help support the formation of the brain and nervous system for a developing baby, getting a jump start on adding this important fat into your diet is a good idea.

“One of the most reliable sources of Omega-3 fatty acids is in fish, however, women should be aware of high levels of mercury in some fish,” Bonello said. “Eating low-mercury fish such as salmon, sardines, trout, and anchovies in place of higher-mercury varieties such as swordfish, albacore tuna bigeye tuna, grouper, and mackerel ensures that you're getting the benefits of omega-3 fatty acids while minimizing the risks associated with mercury exposure,” Bonello advises. 

Water: Staying hydrated is often overlooked in discussions about fertility, but it’s crucial. Dehydration can lead to vaginal dryness, which impacts cervical mucus production. Cervical mucus is important for sperm to thrive and reach the egg. 

“Hydration plays a key role in fertility, especially in terms of cervical mucus production,” says Bonello. “If you’re not properly hydrated, it’s much harder for sperm to travel to the egg. That’s why I always remind my clients to drink enough water.” “Hydration is essential for overall health and conception,” Bonello continues. “Signs of dehydration include dry mouth, fatigue, and dark urine. Women are often reminded to stay hydrated during pregnancy and breastfeeding, but it’s equally important when trying to conceive.” 

Carbs: Studies have found that while the quantity of carbohydrates doesn't seem to affect fertility, the quality certainly does. Simple and refined carbohydrates (such as white bread, white pasta, and sugary snacks) are linked to insulin resistance, which can disrupt reproductive hormones. In contrast, complex carbs found in whole grains, vegetables, fruits, and beans support better hormonal balance and fertility. 

“Choosing complex carbohydrates over refined carbs helps maintain stable blood sugar levels, which is beneficial for ovulation,” says Bonello. “Whole grains, vegetables, and fruits should be prioritized over processed foods like fries, cookies, and white pasta. Whole grains and legumes are excellent choices because they are packed with fiber, which is great for overall hormonal health.” 

The Father’s Health and Diet:  

While much attention is given to a mother’s health during pre-conception, the father’s diet and lifestyle are equally important. A father’s nutrition influences sperm quality, fertility, and even the development of the placenta. Placental health has been linked to the severity of morning sickness, with a better-functioning placenta potentially reducing the severity and duration of nausea and vomiting during pregnancy. 

“A healthy diet from the father can improve sperm quality and motility, which directly impacts the chances of successful conception,” says Bonello, “Moreover, a father’s diet and nutrition status can affect the placenta's health and function - which is crucial for the baby’s growth and development as well as the mother’s experience of early pregnancy symptoms” 

Because a healthy diet is important throughout a woman’s pregnancy journey, Bonello hopes that both women and men will remember that their journey begins before they conceive.