What to Eat During Preconception to Support Fertility, Implantation and Hormone Health
While there is no single food that guarantees pregnancy, nutrition plays a powerful role in supporting ovulation, implantation, hormone production, egg quality, blood sugar regulation and creating an optimal environment for early pregnancy.
As a Clinical Nutritionist at Wellness Zone, one of the most common things I see is women trying incredibly hard to “eat healthy,” while unintentionally under-fuelling, restricting foods or missing key nutrients needed to support fertility and hormonal health.
Supporting your body nutritionally during preconception does not need to be extreme. Often, focusing on the foundations consistently can make a significant difference.
Why Nutrition Matters During Preconception
Preconception nutrition is about more than simply “preparing for pregnancy.” It helps create the conditions needed for:
- Healthy ovulation
- Hormone production
- Egg quality
- Endometrial lining development
- Implantation support
- Blood sugar regulation
- Placental development
- Nutrient stores for early pregnancy
Many nutrients involved in fertility are also required very early in pregnancy — often before someone even realises they are pregnant.
Eating Enough: A Foundational Part of Hormonal Health
Adequate nourishment is one of the most important — and often overlooked — aspects of supporting fertility and hormonal health.
Under-eating or chronically restricting calories can place stress on the body and negatively impact reproductive hormones. The body needs adequate energy availability to feel safe enough to prioritise reproduction.
Skipping breakfast and going long periods without eating may also contribute to blood sugar instability and increased stress hormone output in some women. Starting the day with a balanced breakfast containing protein, healthy fats and fibre-rich carbohydrates can help support energy, blood sugar regulation and hormone signalling throughout the day.
- Not eating enough may contribute to:
- Irregular or absent ovulation
- Reduced progesterone production
- Blood sugar instability
- Increased cortisol output
- Nutrient deficiencies
- Poor energy availability for implantation and early pregnancy
Many women are surprised to learn that increasing overall food intake — particularly protein, healthy fats and nutrient density — can actually improve hormonal symptoms and fertility outcomes.
Protein: Essential for Hormones, Ovulation and Implantation
Protein is one of the most important nutrients during preconception. Protein is broken down into amino acids in the body, which are essential for:
- Hormone production
- Egg development
- Blood sugar regulation
- Tissue growth and repair
- Endometrial lining support
- Placental development
Adequate protein intake also helps support stable blood glucose levels and improve satiety throughout the day. Many women I see in clinic are unintentionally under-consuming protein, particularly at breakfast. Some simple ways to increase protein intake include:
- Eggs
- Greek yoghurt
- Chicken
- Beef or lamb
- Fish and seafood
- Legumes, tofu, tempeh
- Soy milk
- Good quality protein and collagen powders
Healthy Fats Play a Critical Role in Hormonal Health
Hormone production and signalling rely on adequate dietary fats, cholesterol and amino acids from protein.
- Healthy dietary fats support:
- Hormone production
- Ovulation
- Cell membrane health
- Absorption of fat-soluble vitamins
- Brain and nervous system development
- Inflammation regulation
Omega-3 fats (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) — are especially important during preconception, pregnancy and postpartum due to their roles in inflammation regulation and hormone signalling. DHA is of particular importance because it plays a critical role in supporting the development of the baby’s brain, nervous system and eyes.
Some beneficial fat sources include:
- Oily fish (such as salmon, mackerel, anchovies, herring and sardines)
- Extra virgin olive oil
- Avocado
- Nuts, seeds and nut butters
- Eggs
Blood Sugar Regulation and Insulin Resistance
Blood sugar balance plays a much bigger role in fertility than many people realise. Research shows that successful implantation relies on complex interactions between a healthy embryo and a receptive, well-nourished uterine environment. Glucose is an important nutrient involved in both embryo development and endometrial function. It also plays an important role in uterine receptivity, embryo attachment and the preparation of the uterine lining for implantation.
Altered glucose metabolism and insulin resistance may negatively impact:
- Ovulation
- Hormone signalling
- Egg quality
- Endometrial receptivity
- Implantation
- Inflammation
Even women without PMOS can experience insulin resistance or reduced carbohydrate tolerance.
Some practical ways to support blood sugar regulation include:
- Pairing carbohydrates with protein and healthy fats
- Prioritising balanced meals
- Eating consistently throughout the day
- Including fibre-rich foods
- Supporting sleep and stress management
- Incorporating regular movement
The goal is not to fear carbohydrates, but rather to improve how the body responds to them.
Vitamin D and Fertility
Vitamin D acts more like a hormone in the body and plays an important role in reproductive health. Vitamin D receptors are found throughout reproductive tissues including the ovaries, endometrium and placenta, highlighting its important role in hormone signalling, implantation and early pregnancy support.
Most women I see in clinic have sub-optimal vitamin D levels. While these levels may still fall within the laboratory “normal” range, they are often not considered optimal from a preconception and overall health perspective. Vitamin D plays an important role in immune regulation during implantation, helping support the immune adaptations needed to establish and maintain a healthy pregnancy. Recent research has linked vitamin D deficiency with poorer implantation and fertility outcomes.
Optimal vitamin D levels have been associated with:
- Hormone regulation
- Ovulation support
- Immune regulation
- Endometrial receptivity
- Implantation support
While some vitamin D can be obtained through food sources, sunlight exposure remains one of the primary contributors to overall vitamin D status. In the clinic, I often recommend a high-quality vitamin D supplement for clients with sub-optimal levels to help support fertility, pregnancy and overall health.
Selenium and Thyroid Support
Selenium is an important antioxidant mineral involved in thyroid hormone metabolism and protection of thyroid tissue. Selenium also plays a role in reducing oxidative stress. Optimal thyroid function is essential for:
- Ovulation
- Implantation
- Early pregnancy development
- Follicular health
- Placenta development
- Metabolic regulation
Good food sources of selenium include:
- Brazil nut
- Tuna
- Eggs
- Seafood
Zinc and Reproductive Health
- Zinc is involved in:
- Hormone production
- Ovulation and DNA synthesis
- Early embryo development
- Healthy egg development
- Egg maturation and development
- Early embryonic implantation
- Fertilisation
- Cell division
- Immune function
- Fertility and reproductive health
Zinc requirements increase during preconception and pregnancy, yet intake is commonly inadequate. Some zinc-rich foods include:
- Oysters
- Beef and lamb
- Pumpkin seeds
- Cashews
- Eggs
- Chickpeas
- Lentils
- Oats
- Quinoa
Nutrients Commonly Overlooked During Preconception
Alongside vitamin D, selenium and zinc, there are several other nutrients that are commonly important during preconception:
Choline: plays a critical role in:
- Neural tube development
- Placental function
- Foetal brain development and cognitive function
- Methylation pathways
- Reduced risk of pre-eclampsia
Eggs are one of the richest dietary sources of choline.
Folate: is essential for:
- Neural tube development
- DNA synthesis
- Healthy egg development and cell growth
- Early foetal development
- Red blood cell formation
Leafy green vegetables, legumes and liver are rich food sources, however supplementation is often recommended during preconception.
Vitamin B12: supports:
- DNA synthesis
- Nervous system function
- Red blood cell production
- Healthy foetal development
- Neural tube development
- Homocysteine metabolism
Vitamin B12 is primarily found in animal foods such as meat, seafood, eggs and dairy.
Iodine: is essential for:
- Thyroid hormone production
- Neurological development
- Foetal growth and development
- Follicular growth
Food sources include seafood, seaweed, eggs, dairy and iodised salt.
Iron: is important for:
- Ovulation
- Energy production
- Oxygen delivery
- Healthy pregnancy support
Low iron stores contribute to fatigue and may impact fertility.
Gut Health and Inflammation
Emerging research also highlights the importance of gut health in hormone regulation, nutrient absorption and inflammation.
Poor gut health may influence:
- Oestrogen metabolism
- Nutrient absorption
- Immune function
- Inflammatory pathways
Supporting gut health through a diverse, wholefood-based diet rich in plant foods may help support hormone regulation, nutrient absorption and overall reproductive health.
Fertility Nutrition Should Be Individualised
One of the most important things to remember is that fertility nutrition is highly individual and should never be approached with a one-size-fits-all mindset.
Every woman has unique:
- Nutrient requirements
- Blood sugar responses
- Hormonal patterns
- Lifestyle factors
- Medical history
- Underlying health considerations
This is why personalised nutrition and lifestyle support can be so valuable during preconception.
At Wellness Zone, we take an evidence-based and individualised approach to supporting women through preconception, pregnancy and the postpartum period, with recommendations tailored to each woman’s unique needs, goals and health picture.
Final Thoughts
Supporting fertility and implantation is not about perfection.
It is about creating an environment where the body feels nourished, supported and safe enough to prioritise reproduction.
Focusing on the foundations — eating enough, prioritising protein, including healthy fats, choosing fibre-rich carbohydrates, supporting blood sugar balance and eating a diverse range of wholefoods — can have a profound impact on hormonal health, fertility and pregnancy outcomes.
If you are trying to conceive and would like personalised support with fertility nutrition, blood sugar balance or preconception health, I would love to support you. You can book an appointment with Brodie, Clinical Nutritionist at Wellness Zone, to receive evidence-based and individualised support tailored to your unique needs.
Frequently Asked Questions About Preconception Nutrition and Fertility
What foods help implantation during early pregnancy?
There is no single food that guarantees implantation. However, a nutrient-dense diet rich in protein, healthy fats, fibre, vitamins and minerals may help support endometrial receptivity, hormone production, blood sugar regulation and overall reproductive health. Foods such as eggs, oily fish, leafy greens, legumes, nuts, seeds and quality protein sources can help provide nutrients involved in implantation and early pregnancy.
How much protein should I eat when trying to conceive?
Protein requirements vary depending on body size, activity levels and individual health needs. During preconception, adequate protein intake supports hormone production, egg development, blood sugar regulation, tissue repair and implantation. Many women benefit from including a source of protein at every meal and snack.
Can blood sugar levels affect fertility?
Yes. Research suggests that blood sugar regulation and insulin sensitivity play important roles in ovulation, hormone balance, egg quality and implantation. Stable blood sugar levels may help support a healthy reproductive environment and improve overall fertility outcomes.
Is it safe to diet while trying to conceive?
Restrictive dieting and under-eating may negatively affect hormone production, ovulation and reproductive health. During preconception, the focus should be on nourishing the body with adequate energy, protein, healthy fats and essential nutrients rather than pursuing aggressive weight-loss strategies.
What vitamins are important during preconception?
Several nutrients are important when preparing for pregnancy, including: Folate, Choline, Vitamin D, Iron, Iodine, Zinc, Selenium, Vitamin B12 and Omega-3 fatty acids (EPA and DHA)
Individual requirements vary, so it is important to seek personalised advice from a qualified healthcare practitioner.
Does vitamin D improve fertility?
Vitamin D plays an important role in hormone regulation, immune function, implantation and reproductive health. Research has linked vitamin D deficiency with poorer fertility and implantation outcomes. Testing vitamin D levels can help determine whether supplementation may be beneficial.
What are the best foods for hormone balance?
A hormone-supportive diet typically includes: Quality protein sources, Healthy fats such as olive oil, avocado and oily fish, Fibre-rich vegetables, Fruit, Whole grains, Legumes and Nuts and seeds
Consistent meals and adequate calorie intake are also important for supporting hormone production and reproductive health.
Can gut health affect fertility?
Emerging research suggests that gut health may influence hormone metabolism, inflammation, immune function and nutrient absorption. Supporting gut health through a diverse, whole-food diet rich in plant foods may contribute to overall reproductive health.
Should I take supplements when trying to conceive?
While nutrition should form the foundation of preconception health, some women may benefit from targeted supplementation. Common supplements considered during preconception include folate, iodine, vitamin D, omega-3 fatty acids and iron when indicated. Supplement needs should be based on individual circumstances, dietary intake and pathology testing where appropriate.
When should I start improving my nutrition before pregnancy?
Ideally, nutrition and lifestyle changes should begin at least three months before conception. This timeframe aligns with important stages of egg maturation and allows time to optimise nutrient stores, hormone balance and overall health before pregnancy.
References
Bakleicheva, M.O. et al. (2018). The effect of vitamin D on women’s reproductive health. Journal of Obstetrics and Women’s Diseases. DOI: 10.17816/JOWD6734-19
Chen, H. et al. (2023). Glucose metabolism in the endometrium and its role in implantation and fertility. DOI: https://doi.org/10.1530/RAF-23-0016
Derbyshire, E.J. (2025). Choline in Pregnancy and Lactation: Essential Knowledge for Clinical Practice. Nutrients, 17(9), 1558. DOI: 10.3390/nu17091558
Mahmood, N.S., Lootah, A., Abdalla, S., Masoud, A.E., Abou Al Fadel, S.B., et al. (2025). Association of Vitamin D Deficiency with Female Infertility and IVF Outcomes. Journal of Population Therapeutics and Clinical Pharmacology. DOI: https://doi.org/10.535