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Thinking About Trying? Optimizing Preconception Health for Fertility + Pregnancy
Thinking about trying for a baby? Start here. Optimize nutrition, cycles and hormones in the months before conception to boost fertility and healthy pregnancy.
Written and medically reviewed by Dr. Courtney Ranieri, ND, a licensed naturopathic doctor registered with the College of Naturopaths of Ontario (Reg. #3726). Last reviewed July 2026.
So you're thinking of trying for a little one, now what?
First of all, congratulations. Optimizing your preconception health can boost fertility, improve the chances of conceiving sooner, foster a healthier pregnancy, and promote healthy growth of baby. Preconception care focuses on optimizing nutrition, hormones, cycles, lifestyle and targeted supplementation.
Did you know it takes 90 to 120 days for an egg and sperm to mature for conception? That's why the best time to start thinking about preconception health is at least 4 months before trying, for both partners.
1. Nutrition: staying well nourished boosts your chances
The Mediterranean diet is one of the best-studied diets for conception, and has been associated with a higher probability of pregnancy in couples undergoing IVF. To eat this way: choose lean proteins (chicken, turkey, fish, legumes) and limit red meat; include healthy fats (avocado, olive oil, nuts, seeds); base every meal around vegetables (aim for half your plate); focus on whole-food carbs (sweet potato, squash, quinoa, rice); and limit gluten and low-fat dairy.
2. What to be mindful of
Alcohol: research links alcohol with a decreased ability to get pregnant; women who avoid it while trying have an increased rate of pregnancy. Coffee and caffeine: higher intake can decrease the odds of conceiving; staying around 200 mg a day is considered moderate. For men: choose organic where possible, since men who ate the most pesticide-treated foods had lower sperm count and quality.
3. Get to know your cycle really well
To become pregnant, you must ovulate. Your ovaries release an egg each month, usually between Day 12 and 16 of your cycle. The egg lives about 3 days after ovulation, which is your fertile window. Track the signs of ovulation: a change in cervical mucous (clear, stretchy, egg-white consistency), a small rise in basal body temperature, and ovulation testing. If you're on hormonal birth control, you won't see your natural cycle, and it can take up to 2 years to regulate after coming off. Check out my post on The Pill.
4. Supplements
Prenatal vitamins are crucial and should be started long before pregnancy. Vitamin B12, folic acid, iron and omega-3 are all recommended by Health Canada for a healthy pregnancy.
How I Can Help
I provide fertility support through pre-conception care, pregnancy and beyond: individualized treatment plans, preconception check-ups, comprehensive lab testing, pelvic floor therapy, and integrative fertility support alongside IVF and IUI. I am proud to provide LGBTQ2S friendly services and equal access for all.
Book your fertility discovery appointment here.
About the author
Dr. Courtney Ranieri, ND is a board-licensed naturopathic doctor and the founder of Somewhere Health. She earned her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto and holds an Honours Bachelor of Science from the University of Western Ontario. Her clinical focus spans hormonal health, fertility, digestion, and women's health, with advanced training in pelvic floor therapy and integrative fertility care.
