Preconception nutrition: A guide for women planning a pregnancy

Planning a pregnancy? Learn what preconception nutrition means, key nutrients like folate and iodine, and food-first habits for women in their 20s and 30s.

Preconception nutrition is often thought of as something to sort out once you're actively trying for a baby. In practice, the preparation window often begins earlier, since nutrient stores build gradually and early pregnancy draws on the food and any supplements a person has been having in the months beforehand.

The Australian Bureau of Statistics' 2023 Usual Nutrient Intakes release, found that 47.7% of women aged 18–29 and 42.2% of women aged 30–49 did not meet the Estimated Average Requirement for iron from food and beverages alone. Iron sits alongside folate, iodine and a handful of other nutrients that health professionals commonly discuss with women planning a pregnancy. This article looks at what pregnancy-ready nutrition means, which nutrients Australian guidelines highlight before conception, and food-first habits that support wellbeing during this preparation phase.

What "pregnancy-ready" nutrition means

Pregnancy-ready nutrition is a simple way to describe building up essential nutrient stores in the months before conception, ensuring the body has the reserves needed to support early pregnancy. It's less about a rigid checklist and more about a preparation window, typically the three months leading into conception, when everyday eating habits, targeted supplements and a preconception visit with a GP work together.

The framing matters. Preconception planning is often talked about in urgent tones, but the underlying idea is simple: nutrient status doesn't turn over quickly, so the food you're eating and any supplements you're taking today are what your body has to work with in early pregnancy. For women in their 20s and 30s, that shifts the question from "am I ready right now?" to "what small, steady changes could I be making already?"

Why preconception nutrition matters before pregnancy

Preconception nutrition matters because early fetal development happens in the first few weeks after conception, often before a pregnancy is even confirmed. Pregnancy, Birth and Baby's planning for pregnancy resource notes that improving wellbeing before conception has the potential to offer significant benefits during pregnancy, and that small changes to daily habits ahead of time can make a difference.

A review of preconception care in the Australian Journal of General Practice describes this period as a preparation phase that addresses biomedical, behavioural and social health factors before pregnancy, with the aim of supporting outcomes for both mother and baby.

Key nutrients commonly discussed in preconception planning

The nutrients most commonly discussed in preconception planning are folate, iodine, iron, vitamin D and long-chain omega-3 fats. Each supports a distinct aspect of maternal wellbeing and early development.

Folate (vitamin B9)

Folate is a B group vitamin the body uses to make DNA and support healthy cell growth. It plays a particularly useful role before and during early pregnancy, when it supports the healthy development of the baby's brain and spine. The NHMRC's Nutrient Reference Values recognise higher folate needs during this life stage, and Queensland Health's Before the Baby Bump resource notes that Australian guidelines translate this into a practical recommendation of 400 to 500 micrograms of folic acid daily, starting at least one month before conception, with many women choosing to begin earlier as part of preconception planning. Alongside supplementation, good food sources include leafy green vegetables, legumes and citrus fruits, as well as many Australian breads and breakfast cereals which are fortified with folic acid to help support intake.

Iodine

Iodine supports thyroid hormone production, which plays a role in normal fetal brain and nervous system development. The NHMRC recommends that all women who are pregnant, breastfeeding or considering pregnancy take an iodine supplement of 150 micrograms daily. Food sources include seafood, dairy, eggs and iodine-fortified bread.

Iron

Iron supports the transport of oxygen in the blood and is involved in immune and cognitive function. The NHMRC Nutrient Reference Values set the Recommended Dietary Intake at 18 mg per day for women aged 19–50, rising to 27 mg per day during pregnancy. Sources include lean red meat, poultry, fish, legumes, tofu, wholegrains, eggs and leafy greens. Pairing plant sources with vitamin C-rich foods helps with absorption.

Vitamin D

Vitamin D helps the body absorb and use calcium and phosphorus. It's largely made through sunlight exposure, with smaller amounts from food such as oily fish, eggs and fortified milks. The ABS 2023 Usual Nutrient Intakes release noted that, according to the National Health Measures Survey 2022–24, one in five (20.6%) of adults aged 18 years and over had a vitamin D deficiency. A GP can determine whether a blood test to check vitamin D levels is appropriate for you.

Omega-3 fats: DHA and EPA

Long-chain omega-3 fats (DHA and EPA) are found mainly in oily fish such as salmon, sardines and mackerel. Both play a role in supporting heart, brain and eye health across the lifespan. The Heart Foundation recommends including a regular source of marine omega-3 fats in the diet, which can help support DHA and EPA intake.

Common nutrient shortfalls in Australian women in their 20s and 30s

The ABS 2023 Usual Nutrient Intakes release shows that dietary intakes of several nutrients fall short of recommended levels for a substantial proportion of women in their 20s and 30s. These figures reflect intake from food and beverages alone and do not include supplements.

For women aged 18–29, the release reported that 47.7% did not meet the Estimated Average Requirement for iron, 18.9% did not meet requirements for folate (dietary folate equivalents), 17.5% did not meet requirements for iodine, and 19.1% did not meet requirements for vitamin B12. For women aged 30–49, 42.2% did not meet requirements for iron, 14.4% for folate, 11.5% for iodine, and 15.9% for vitamin B12.

Calcium intakes were also lower than recommended for many women in this life stage. Understanding where the gaps sit is a useful starting point for adjusting everyday eating and, in some cases, considering targeted supplementation on a healthcare professional's advice.

Food-first habits that support preconception wellbeing

Food-first habits form the foundation of preconception nutrition, with supplements playing a targeted role where dietary intake falls short of guideline recommendations.

A varied diet built around the Australian Dietary Guidelines is a helpful starting point. That typically means plenty of vegetables and legumes, whole fruits, wholegrains, lean protein (including red meat a few times a week for those who eat it), dairy or calcium-fortified alternatives, and healthy fats.

A few practical habits are commonly recommended for this preparation window. Pairing plant iron sources such as lentils or spinach with vitamin C-rich foods like citrus, capsicum or berries can support absorption. Choosing iodised salt over non-iodised varieties helps top up dietary iodine when salting food at home. Including oily fish two to three times a week where possible supports intake of long-chain omega-3 fats. Building meals around a variety of colours across the week generally supports a wider mix of nutrients than sticking to a single hero ingredient.

Alcohol, caffeine and high-mercury fish are also worth being aware of during this window. Australian guidance recommends avoiding alcohol during pregnancy. For those planning a pregnancy, reducing or avoiding alcohol during the preconception period may also be discussed with a healthcare professional and limiting fish such as swordfish, marlin and shark which can contain higher mercury levels.

What to ask a GP before trying to conceive

A preconception visit with a GP is the standard starting point for anyone thinking about pregnancy, and it typically covers immunity, medications, existing health conditions and nutritional status. A review in the Australian Journal of General Practice outlined a preconception care checklist that includes reviewing chronic conditions, medication safety in pregnancy, pre-pregnancy investigations such as full blood count and iron studies, and checking immunity to rubella and varicella.

A helpful list of questions to bring:

• Are my current medications and supplements suitable to continue if I'm planning a pregnancy?
• Should I have a blood test to check iron status, vitamin D and thyroid function?
• Am I up to date with rubella, varicella and whooping cough vaccinations?
• Which folic acid and iodine supplements are recommended for my situation, and when should I start?
• Are there aspects of my cycle, weight or family history worth discussing?
• Would a referral to a dietitian help me plan preconception eating?

For a starting conversation before a GP visit, Pregnancy, Birth and Baby provides preconception planning resources and the option to speak to a maternal child health nurse on 1800 882 436, available seven days a week.

When to start thinking about prenatal supplements

Australian guidance recommends folic acid supplementation from at least one month before conception, while iodine supplementation is recommended for women planning pregnancy, during pregnancy and while breastfeeding. Pregnancy, Birth and Baby's guide to vitamins and supplements notes that in Australia, women planning pregnancy are recommended to take folic acid and iodine supplements, and that some multivitamins are designed specifically for pregnancy and contain extra folate, iodine and iron.

The difference between a preconception and a pregnancy multivitamin is usually the balance of nutrients rather than a completely different formula. Preconception options are calibrated around building nutrient stores before conception, while pregnancy formulas continue that support and add nutrients that come into greater focus once pregnancy is underway. Blackmores' Pregnancy & Preconception range includes formulations designed for each stage of this journey.

Should both partners think about preconception nutrition?

Preconception health is a shared responsibility, and a partner's nutrition, weight and lifestyle also play a role in early pregnancy planning. Healthy Male's preconception health checklist for men, notes that it takes around three months to produce new sperm, which is why lifestyle habits (diet, weight, alcohol, smoking, and environmental exposures) are worth reviewing well before trying to conceive. A GP visit for a male partner can cover a general health check, review of medications, weight and lifestyle habits, and a conversation about nutrition. Approaching the preconception window as a shared project tends to make the everyday changes easier to stick with.

Key takeaways for building a preconception routine

Building a preconception routine works best when it's approached as a steady, small-step process rather than a rushed checklist. A few mindsets that make the process more sustainable:

• Start earlier than you think, since nutrient stores build over weeks and months
• Anchor changes in food first, with supplements playing a targeted role
• Book a preconception visit with a GP as the central reference point
• Bring your partner into the conversation early
• Pace the changes; consistency across the whole preparation window matters more than any single day
• Ask questions rather than self-diagnosing; a healthcare professional can help interpret what's relevant to your situation

Frequently asked questions

What vitamins should women take when planning a pregnancy?

Folic acid and iodine are the two nutrients most commonly discussed in preconception planning. A preconception or pregnancy multivitamin is often used to cover both. Additional nutrients such as iron or vitamin D may also be relevant depending on individual circumstances, and a GP can advise on what fits your situation.

How long before pregnancy should I start supplements?

Folic acid is typically started at least one month before conception, with iodine beginning around the same time. A preconception multivitamin is often introduced from around three months before trying, to allow nutrient stores to build gradually.

What is the difference between preconception and pregnancy supplements?

Preconception formulations are designed for the preparation window before conception and tend to focus on nutrient stores. Pregnancy formulations continue that support and often include higher levels of nutrients such as iron, iodine and DHA that become more relevant once pregnancy is underway. Both should be chosen with a healthcare professional's input.

Can low iron intake affect energy before pregnancy?

Iron plays a role in supporting energy levels and the transport of oxygen in the body. Persistent tiredness or changes in energy are worth discussing with a GP, who can arrange a blood test and advise on the best next step. Iron supplements can support iron levels when dietary intake is inadequate, but they should be considered as part of a wider picture rather than a self-directed fix.

Should both partners think about preconception nutrition?

Yes. A partner's nutrition, weight and lifestyle also contribute to preconception health, and many of the same conversations, including a GP visit, a review of habits, and everyday food choices, are relevant for both people.

Always read the label and follow the directions for use.  

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for a personalised assessment and recommendations. Supplements should not replace a balanced diet.