What to Eat When Trying to Conceive

If you’re trying to conceive, you’ve probably read a lot about what you can and can’t eat once you’re pregnant. But what about before you’re pregnant? Eating the right foods (and avoiding the wrong ones) can help to boost your fertility and keep your body healthy so that it’s ready for a baby.

General Guidelines

The first guideline is to work on your general health. Being extremely overweight or underweight can make your periods irregular and therefore make it harder to conceive. If you struggle with your weight, it’s a good idea to talk with your doctor about a diet and exercise plan to reach and maintain a healthy weight. Other good pre-conception foods are the foods that are healthy for everyone. As much as possible, cut out junk food and processed foods such as candy, chips, and fast food. Instead, focus on lots of fruits and veggies, complex carbohydrates, and lean proteins. These will not only make sure your body has all the nutrients it needs; they prevent excess insulin from disrupting your body’s hormone balance, which is essential for reproduction. You should also make sure you’re getting all the vitamins you need, which is usually easy to do by taking a prenatal vitamin.

Calcium

Calcium is an essential nutrient for keeping your reproductive system healthy and for strengthening both your bones and the bones of your baby when you do conceive. You should aim to eat about two servings of dairy, such as milk, cheese, and yoghurt, a day. When you need a treat, reach for an ice cream cone! These should be whole milk, rather than skim or 2%, products. Full fat milk can help to protect you from ovulatory infertility, while skim milk may actually hinder ovulation. If you’re lactose intolerant or vegan, you can find calcium in many soy and tofu products.

Iron

Iron is very important to a regular menstrual cycle, which will help you to conceive. You can get enough iron by eating beef and other red meats, oatmeal, and leafy greens such as spinach, kale, and collard greens. Leafy greens will also provide you with folic acid, which is essential for preventing birth defects.

Protein

Protein is important for a healthy body (and therefore a baby-friendly body!), but not all proteins are created equal. Some studies have found that plant-based proteins are better for fertility than animal proteins. So load up on the beans, lentils, and quinoa. When you do opt for meat, choose lean options such as chicken, eggs, and lean cuts of beef and pork. And what about fish? Oily fish such as salmon and tuna provide powerful omega-3 fatty acids, which are great for a soon-to-be mom and growing baby. They also facilitate the flow of blood to the uterus. Just make sure that you avoid high-mercury fish such as swordfish, mackerel, and shark. Mercury can remain in your body for over a year, so it’s important to reduce your exposure to it as soon as you’re trying to conceive. If you’re not a fish fan, you can always opt for a fish oil supplement instead.

Frequently Asked Questions

What foods should I eat when trying to conceive UK?

When trying to conceive, focus on a balanced diet rich in fruits, vegetables, complex carbohydrates, and lean proteins. The NHS recommends eating plenty of leafy greens, whole grains, and foods high in calcium such as full-fat dairy products. Taking a prenatal vitamin containing folic acid is also advised to prepare your body for pregnancy.

Does diet really affect fertility?

Yes, your diet can significantly impact your fertility. Being extremely overweight or underweight can disrupt your menstrual cycle and make conception more difficult. The NHS notes that maintaining a healthy weight and eating nutritious foods helps regulate hormones essential for reproduction, giving you the best chance of conceiving naturally.

Should I take folic acid when trying for a baby UK?

The NHS strongly recommends taking 400 micrograms of folic acid daily from the time you start trying to conceive until you're 12 weeks pregnant. This helps prevent neural tube defects such as spina bifida. Many women choose to take a complete prenatal vitamin that includes folic acid along with other essential nutrients.

Is full-fat or skimmed milk bette

r for fertility?

Research suggests that full-fat dairy products may be more beneficial for fertility than skimmed or semi-skimmed options. Full-fat milk and yoghurt have been linked to protecting against ovulatory infertility, whilst low-fat dairy may potentially hinder ovulation. Aim for around two servings of whole milk dairy products per day when trying to conceive.

What foods should I avoid when trying to get pregnant?

When trying to conceive, it's best to cut down on junk food, processed foods, sugary snacks, and fast food. These can cause excess insulin production, which may disrupt your hormone balance and affect ovulation. The NHS also advises limiting caffeine and avoiding alcohol entirely when trying for a baby.

Can being overweight stop me getting pregnant NHS?

According to NHS guidelines, being significantly overweight or underweight can make your periods irregular and reduce your chances of conceiving. With 1 in 7 UK couples experiencing fertility issues, maintaining a healthy BMI is one of the most effective steps you can take. If you're struggling with your weight, speak to your GP about a suitable diet and exercise plan before seeking fertility treatment.

What vitamins help you get pregnant faster UK?

Key vitamins for fertility include folic acid, vitamin D, calcium, and iron, all of which support reproductive health. The NHS recommends a daily prenatal supplement to ensure you're getting adequate nutrients whilst trying to conceive. Calcium is particularly important for keeping your reproductive system healthy and will also support your baby's bone development once you do fall pregnant.