When planning for a family, many couples focus on diet and lifestyle changes once pregnancy is confirmed. But one crucial phase often gets overlooked: preconception care. This essential aspect of reproductive health can significantly influence the health of both parents and their future children, even before conception occurs.
Preconception care refers to the nutritional, lifestyle, overall health, environmental impacts, fertility and timing a person/couple undertakes before trying to become pregnant. It’s a proactive approach that optimizes health outcomes, identifies potential risks, and helps ensure a smooth and healthy journey into parenthood.
Laying the Foundation for a Healthy Pregnancy
The first few weeks of pregnancy are critical to fetal development—often before a woman even knows she’s pregnant. During this time, major organs begin to form, and the risk of birth defects is highest. Preconception care ensures that the body is ready to support a pregnancy from day one, helping to reduce risks such as neural tube defects, miscarriage, and low birth weight. Laying this foundation of health also has lifelong and intergenerational impacts.
Providing optimum nutrition during this time increases the chances of conceiving, supports the health of the mother during pregnancy, the growth and development of your baby and supports your recovery and the ongoing development of your child.
For a healthy pregnancy you need a healthy egg, healthy sperm, a healthy, luscious uterine lining for the fertilised egg to implant and a good supply of essential nutrients to nourish the growth of that embryo.
It takes up to 3½ months for sperm to generate and eggs to mature, so preconception care recommendations are best started 3-6 months before trying to conceive. This will allow maximum uptake of nutrients, detoxification and help you to physically and emotionally prepare for pregnancy and parenthood.
Managing Chronic Health Conditions
Many chronic conditions—like diabetes, hypertension, thyroid disorders, or autoimmune diseases—can complicate pregnancy if not properly managed. Preconception care involves reviewing and optimizing treatment plans to reduce risks to both the mother and the baby. For example, high blood sugar levels in the early weeks of pregnancy can increase the risk of birth defects and miscarriage. Managing these conditions before conception gives both mother and baby the best possible start.
Supplement and Medication Review
Certain medications that are safe under normal circumstances may pose risks during pregnancy. A preconception visit allows healthcare providers to review all prescriptions, over-the-counter drugs, and supplements to ensure safety. Certain supplements are recommended both before and during pregnancy to support the growth and development of the egg, sperm and foetus and support the health of the mother. Ideally, this should begin at least 3 months before conception, even earlier if possible.
Addressing Lifestyle Factors
Preconception care provides a structured opportunity to evaluate lifestyle habits that could impact fertility and pregnancy. These may include:
• Smoking, caffeine and alcohol consumption, all of which can affect fertility and increase the risk of complications.
• Diet and nutrition, to ensure adequate intake of essential vitamins, omega 3’s and minerals.
• Exercise habits, maintaining a healthy weight and improving overall well-being.
• Underlying health issues, these can include gut issues and the gut and vaginal microbiome, thyroid imbalance, sleep disturbance, immune issues. These can lead to hormone imbalances, nutrient absorption issues, increased risk of implantation issues and higher miscarriage rates to name a few.
• Mental health, as stress, anxiety, and untreated depression can all influence reproductive health, hormone balance and parenting readiness.
Optimising and Improving Fertility Outcomes
For couples struggling with infertility, preconception care can identify underlying issues early. Hormonal imbalances, irregular cycles, or sexually transmitted infections can all affect the ability to conceive.
Partner Involvement
Preconception care isn’t just for women. Men’s health also plays a significant role in fertility and pregnancy outcomes. Poor diet, smoking, alcohol use, and exposure to environmental toxins can affect sperm quality. Including male partners in preconception health discussions ensures that both individuals are contributing to a healthy start for their child.
Personalised preconception care takes a holistic, individualised approach to preparing the body, mind, and spirit for conception. It recognizes that each person’s fertility journey is unique, shaped by their lifestyle, environment, emotional health, and physical constitution. Rather than simply addressing symptoms, naturopathic care seeks to uncover and treat the root causes of reproductive imbalances—whether they stem from hormonal disruptions, poor gut health, nutritional deficiencies, toxin exposure, or chronic stress. Through in-depth consultations, functional testing, and careful observation, a naturopathic practitioner develops a tailored plan that may include herbal medicine, therapeutic nutrition, detoxification support, lifestyle advice, advice about reducing exposure to environmental toxins and mind-body practices. This whole-person approach not only enhances fertility but also promotes long-term wellness, creating an optimal foundation for a healthy pregnancy and healthy child.
Want Personalised Support?
If you’re preparing for conception or IVF, Contact me – Nicole Haak | Naturopathy for fertility, hormone imbalance, gut and thyroid health for a free 15 minute discovery call to discover how I can support you to optimise your pregnancy success with personalised preconception care.
Preconception care is about more than just getting ready to have a baby—it’s about empowering individuals and couples to take control of their reproductive health, reduce preventable risks, and set the stage for a healthy family. A little preparation today can lead to a lifetime of benefits for both parents and children.
Author:
Nicole Haak
www.nicolehaak.com.au
Have you been told your eggs are “too old”? That IVF is your only hope — and even then, your chances are super slim?
You’re not alone.
I’ve worked with so many women who’ve been given this same bleak outlook — and yet, they’ve gone on to create healthy pregnancies and beautiful babies well into their 40s. You can too.
Because here’s the truth:
Your eggs are NOT old.
In fact, they’re not even eggs yet! At this stage, they’re tiny primordial follicles, and it takes around 90 days for these follicles to mature into the eggs that may be released at ovulation.
This is great news — because during that 90-day window, you have the power to shape the environment in which your eggs are developing. You can directly influence their quality and their potential to become your future baby.
IVF will NOT improve your fertility.
That’s right.
I work with some absolutely amazing IVF specialists and I’m grateful for the technology — but let’s be clear: IVF doesn’t make your eggs healthier. It simply helps retrieve more of them. Whether those eggs are capable of becoming a baby still comes down to you — and the health of the egg and sperm you’re working with.
Whether you’re trying to conceive naturally or through IVF, the journey to a healthy pregnancy starts long before you even see that positive test. And that journey starts today.
The Critical 90 Days Before Conception
The 90 days before conception is your window of opportunity. During this time, the choices you make — around food, lifestyle, and supplementation — have the power to:
- Improve egg (and sperm!) quality
- Reduce your risk of miscarriage
- Increase your chances of a successful pregnancy
- Set the stage for your baby’s long-term health
And the best part?
There are evidence-based, practical, doable steps you can take starting today.
Let’s dive into 5 powerful things you can start doing right now to boost your fertility over 40.
- Boost Your Omega-3 Intake
Omega-3s are a game-changer for fertility over 40.
These essential fats help reduce inflammation, improve ovarian function, enhance egg quality and help reverse the impact of aging on egg health. Studies show that women with higher omega-3 levels have:
- Better blood flow to the ovaries
- Improved egg maturation
- Higher chances of conception
- Lower rates of miscarriage
And the improvements can happen quickly. Even short-term dietary changes can boost egg quality — yes, even if you’re already over 40
How to boost Omega-3s:
- Eat 2–3 servings of fatty fish (like wild salmon or sardines) per week
- Add flaxseeds, chia seeds, walnuts, and hemp seeds to your meals
- Consider a high-quality fish oil supplement with 300–500mg EPA and 200–300mg DHA per 1000mg capsule
- Daily dose: 1000–6000mg (check with your healthcare practitioner)
TIP: I cover this in detail in the Your Fertile Pantry Program — it’s one of the first steps I recommend for egg health over 40.
- Prioritise Quality Sleep
Sleep is your body’s time to repair, reset hormones, and protect your eggs.
Melatonin, your sleep hormone, also acts as a powerful antioxidant for egg cells — shielding them from the oxidative stress that accelerates with age. This is why Melatonin is also often prescribed as a supplement by Fertility Specialists to promote better outcomes.
Sleep deprivation disrupts reproductive hormones and can lower your chances of conception.
Your fertility sleep checklist:
- Aim for 7–9 hours of sleep
- Create a calming bedtime routine
- Reduce screen time in the evenings
- Consider melatonin supplements if advised (especially during IVF)
A well-rested body is a fertile body. Never underestimate the power of a good night’s sleep.
- Quit Smoking (and Support Him to Quit Too!)
If you smoke, I say this with all the love in the world: please stop.
Smoking accelerates the decline of egg quality and quantity, increases DNA damage, and raises your miscarriage risk (even if you stop if you fall pregnant!). For men, it damages sperm DNA, lowers count and motility, and increases abnormalities. In fact smoking has been shown to have as much impact on egg quality as 10 extra years!
But there’s good news:
Your body begins to repair the moment you quit. And sperm regenerates every 72–90 days, so your partner’s sperm quality can improve significantly in just a few months.
Need support to quit? Look into nicotine-free tools, behavioural therapy, and support groups — it’s worth it for you and your future baby.
- Support His Sperm Health
Let’s talk about your partner for a moment.
Did you know that the egg can actually “fix” issues within the sperm to help create a healthy embryo? But after 40, our eggs have less energy to do that. That’s why healthy sperm matters more than ever.
Yet you’ll be told sperm is “normal” even when 90–96% of those swimmers are abnormal!
What to do:
- Request a copy of his semen analysis (and don’t just accept “it’s fine”)
- Add antioxidants like zinc, selenium and CoQ10
- Reduce heat exposure (no hot tubs or lycra cycling!)
- Eat a clean, nutrient-dense diet
- Minimise alcohol and stress
My Your Fertile Pantry Program goes deeper into ideal sperm ranges and what to look for.
Remember, it takes two to make a baby — and you both deserve to feel empowered.
- Fuel Your Fertility Through Food
Food is fuel for your fertility. It’s information for your cells.
The nutrients you put on your plate directly impact the DNA of your eggs and sperm. In fact, one study found that gene expression began to change within just 6 days of dietary changes.
Here are some fertility-friendly favourites to start with:
- Leafy greens (folate, antioxidants)
- Avocados (healthy fats, hormone balance)
- Berries (reduce oxidative stress)
- Eggs (choline and protein)
- Wild-caught salmon (omega-3)
- Seeds (minerals, fibre, omega-3s)
- Plenty of filtered or spring water (cellular hydration)
And of course — avoid the fertility-zappers:
- Trans fats
- Alcohol
- Highly processed foods
- Artificial sweeteners
- Soft drinks
For more fertility foods (and what to avoid), grab my FREE Fertility Grocery List here.
Want a Step-by-Step Fertility Plan?
If you’re over 40 and trying to conceive, you don’t have time to waste on guesswork.
That’s exactly why I created Your Fertile Pantry. A 6-week online program packed with the specific foods, supplements, and lifestyle tools you need to boost your fertility naturally — whether you’re trying naturally or through IVF.
Final Thoughts
Your fertility story is not over at 40.
It’s just beginning a new chapter — one you can help write.
Take these next steps with intention, support, and the knowledge that you’re doing everything you can to create your healthy pregnancy… and your healthy baby.
With love and belief in your journey,
Tasha Jennings
Fertility Naturopath | Author | Educator
References
Al-Safi ZA, Liu H, Carlson NE, Chosich J, Harris M, Bradford AP, Robledo C, Eckel RH, Polotsky AJ. Omega-3 Fatty Acid Supplementation Lowers Serum FSH in Normal Weight But Not Obese Women. J Clin Endocrinol Metab. 2016 Jan;101(1):324-33. doi: 10.1210/jc.2015-2913. Epub 2015 Nov 2. PMID: 26523525; PMCID: PMC4701838.
Stanhiser J, Jukic AMZ, McConnaughey DR, Steiner AZ. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027. PMID: 35147198; PMCID: PMC9308390.
Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
Anwar MY, Marcus M, Taylor KC. The association between alcohol intake and fecundability during menstrual cycle phases. Hum Reprod. 2021 Aug 18;36(9):2538-2548. doi: 10.1093/humrep/deab121. PMID: 34102671; PMCID: PMC8561243.
J Lyngsø, C H Ramlau-Hansen, B Bay, H J Ingerslev, K Strandberg-Larsen, U S Kesmodel, Low-to-moderate alcohol consumption and success in fertility treatment: a Danish cohort study, Human Reproduction, Volume 34, Issue 7, July 2019, Pages 1334–1344,
Hart, Roger J. Nutritional supplements and IVF: an evidence-based approach Reproductive BioMedicine Online, Volume 48, Issue 3, 103770
Ghasemi-Tehrani, H., Askari, G., Allameh, F.Z. et al. Healthy eating index and risk of diminished ovarian reserve: a case–control study. Sci Rep 14, 16861 (2024).
Eskew, A.M., Bedrick, B.S., Chavarro, J.E. et al. Dietary patterns are associated with improved ovarian reserve in overweight and obese women: a cross-sectional study of the Lifestyle and Ovarian Reserve (LORe) cohort. Reprod Biol Endocrinol 20, 33 (2022).
Bauer JL, Kuhn K, Bradford AP, et al. Reduction in FSH Throughout the Menstrual Cycle After Omega-3 Fatty Acid Supplementation in Young Normal Weight but not Obese Women. Reproductive Sciences. 2019;26(8):1025-1033
