The start of your fertility journey - nutrition during preconception

Written by our in-house practitioner, Marika, who specialises in nutritional intervention to support fertility. 

The best time to begin optimising your own health is well before you start trying to get pregnant. It takes 3 months for an egg to mature, and this is the critical time (called the Preconception Window) when you can influence the health of your eggs and help to improve your chances of conceiving naturally.  

For mothers-to-be…

Consider starting yourself on a good quality prenatal supplement as soon as you know you would like to start trying to conceive. An omega-3 supplement, and a good quality probiotic can also help improve your general health.

For fathers-to-be…

It is so important to optimise your health too! Sperm takes slightly less time to mature, but the best time for both prospective parents to start looking after their own health is the 3-month window prior conception. 

The health of the future father is sometimes forgotten about. Often, couples only start considering the male’s health as a factor when it takes them longer than they anticipated to fall pregnant. 

Sperm are living cells within the male body and are subject to whatever conditions the rest of the body is exposed to throughout their development cycle. Extreme temperatures, smoking, drug use, and poor diet can all impact the quality of sperm. For this reason, men looking to increase the chances of conceiving should consider making healthful lifestyle changes too.

Interestingly, too much heat on or near the testicles can impair sperm production. Sperm count and quality can be adversely affected by very hot baths, hot tubs, and long trips to the sauna or steam room. Be mindful to not rest laptops directly on the lap but instead place a pillow or book in between!

Prospective fathers should consider starting a good quality men’s preconception supplement and supplement omega-3 as well. 

For both future parents…

Eating a good diet is fundamental to your overall health; mainly increasing whole foods and reducing processed foods is a great place to start. 

The Mediterranean diet has proven to be excellent for boosting fertility. Exercising regularly (but not intensively) to maintain a healthy weight, avoiding tobacco and marijuana use, and consuming alcohol in moderation is also advisable.  

A recent Danish study found that drinking 1-6 alcoholic drinks per week may be linked with higher rates of infertility in women over 30 (than in those who drank less than one drink per week). Excess alcohol for men can result in disrupted sex hormones which can influence their fertility.


If you have any questions about the blog content, get in touch with the team at and our fertility specialist, Marika, will be happy to help! 

Older Post Newer Post