There’s real power in preparation.

Before pregnancy, your body deserves the best foundation possible - nourished cells, balanced hormones, calm sleep, and clean energy. Evidence shows that pre-conception care for both partners can improve fertility, reduce pregnancy complications, and support a healthy baby.

Let’s walk through the essentials: foods, nutrients, and lifestyle habits that help you conceive with confidence.

Foods to Enjoy

• Folate-rich greens: Spinach, kale, broccoli, and asparagus support healthy cell growth and early neural development.
• Colourful fruits and vegetables: Blueberries, citrus, and capsicum are rich in antioxidants that protect egg and sperm DNA.
• Healthy fats: Avocado, olive oil, nuts, seeds, and salmon help balance hormones and reduce inflammation.
• Protein with purpose: Lean meats, eggs, legumes, and lentils support hormone production and tissue repair.
• Fermented foods: Yoghurt, kefir, and sauerkraut nourish beneficial gut bacteria for hormone and immune balance.

Foods to Limit or Avoid

• Processed and fried foods: Increase inflammation and oxidative stress.
• Refined carbohydrates and sugary drinks: Affect insulin balance and ovulation.
• High-mercury fish: Such as tuna, swordfish, or mackerel.
• Caffeine and alcohol: Can interfere with fertility hormones and egg quality.
• Artificial sweeteners: Some research suggests they may impact embryo quality.

Women’s Vitamins

A woman’s body needs additional nutritional support before conception.

Key nutrients include:

• Folic acid or activated folate: Crucial for neural-tube development.
• Iron: Supports energy and prevents anaemia during early pregnancy.
• Iodine: Important for thyroid function and baby’s brain development.
• Zinc and selenium: Support egg quality and hormone balance.
• Omega-3 fatty acids: Help regulate inflammation and support healthy hormone production.
• Probiotics: Promote gut and vaginal health.
• Vitamin D: Helps balance hormones and supports immune function.

Avoid high doses of Vitamin A (retinol) unless prescribed, as excess may be harmful during early pregnancy.

Men’s Vitamins

Male fertility contributes equally to conception success.

Important nutrients for men include:

• Zinc: Improves sperm count and motility.
• Selenium: Protects sperm from oxidative damage.
• Vitamin C and E: Antioxidants that support sperm DNA integrity.
• CoQ10: Enhances energy and sperm function.
• Omega-3 fatty acids: Support overall reproductive health.
• B-vitamins: Especially B12 and folate, for DNA and energy production.

Lifestyle Reset for Fertility

• Sleep: Aim for 7–8 hours per night to support hormone balance.
• Exercise: Moderate activity such as walking, yoga, or swimming most days.
• Stress reduction: Breathing exercises and mindfulness can normalise cortisol and improve ovulation.
• Quit smoking and limit alcohol: Both impair egg and sperm quality.
• Medication review: Some medicines affect fertility - speak with your pharmacist or doctor.
• Reduce toxins: Choose glass over plastic and limit chemical exposure in cleaning or skincare products.

Final Word from Your Pharmacist

Pre-conception is a time to nurture your health, restore balance, and create the best start for your future family.

Our pharmacists can help you choose the right supplements and design a lifestyle plan tailored to your needs - for both partners.

Visit us in Brunswick East or chat with the Lygon Everyday Chemist team to start your pre-conception journey with confidence and care.