How to Prepare for Pregnancy. Where Do You Start?

Hello! If you’re reading this, it means you’re making one of the most beautiful decisions of your life and you want to prepare for it properly. That says a lot about you.

I’m Oksana, a clinical dietitian with NHS experience. For years I’ve worked with patients whose health depended on what they eat. Today I want to share that knowledge with you because what you eat BEFORE you conceive has a huge impact on your pregnancy and your baby’s health.

Why does preparation BEFORE pregnancy matter so much?

Most women start thinking about their diet only when they see two lines on a test. And that’s completely natural! But science tells us something important: the 3–6 months BEFORE conception are critical.

Why?

• Your egg cells mature over approximately 3 months before ovulation. What you eat now directly affects their quality.
• The first 28 days after conception is when your baby’s neural tube forms and most women don’t even know they’re pregnant yet.
• Nutrient deficiencies particularly folic acid, iron and iodine can increase the risk of complications.
• Pregnancy makes huge “withdrawals” from your body. The better you build up your reserves now, the smoother your pregnancy will be.

A study published in The Lancet in 2018 (Stephenson et al.) clearly showed that a mother’s health before conception has a direct impact on pregnancy outcomes, birth weight, and the child’s health throughout their life. This isn’t guesswork it’s solid scientific evidence.

Source: Stephenson J, et al. “Before the beginning: nutrition and lifestyle in the preconception period.” The Lancet, 2018;391(10132):1830–1841.

The 5 pillars of preconception preparation

Preparing for pregnancy isn’t a list of rules and restrictions. It’s a calm process you can spread over several weeks. Here are the 5 areas worth focusing on:

1. Nutrition

This is the foundation. It’s not about a perfect diet it’s about making sure your body has everything it needs. Key nutrients include folic acid, iron, zinc, iodine, omega-3 and vitamin D. You don’t need expensive superfoods your local supermarket has everything you need.

2. Supplements

You can’t get everything from food alone. Especially in the UK, where vitamin D is lacking for most of the year. The NHS recommends supplementing with folic acid (400 mcg daily) for at least 3 months before trying to conceive, and vitamin D (10 mcg daily) all year round.

Source: NHS UK, “Planning your pregnancy” and “Vitamins, supplements and nutrition in pregnancy.”

3. Lifestyle

Sleep, movement, stress all of these affect your fertility. But don’t worry you don’t need to run marathons. Regular walks, 7–8 hours of sleep and simple stress-reduction techniques make a huge difference.

4. What to cut back on

Alcohol, excess caffeine (over 200 mg per day, roughly 2 cups of coffee), and heavily processed food these are worth limiting or cutting out. In future articles I’ll tell you exactly what’s genuinely harmful and what’s just a myth.

Source: NICE Guidelines, “Fertility problems: assessment and treatment” (CG156); WHO Recommendations on Antenatal Care.

5. Health checks

Before you start trying, it’s worth getting specific tests done. In the app you’ll find a ready-made preconception health checklist. Take it with you to your GP!

Where to start? 3 steps for this week

I don’t want to overwhelm you. Let’s start small:

Step 1: Start taking folic acid

If you’re not already start today. 400 micrograms daily. It’s the one supplement every expert agrees on. Not sure whether to go for folic acid or methylfolate? Don’t worry, I’ll cover that in a separate article.

Step 2: Write down what you ate yesterday

Don’t judge, don’t change anything. Simply write down everything you ate and drank in a day. This is your “starting photo”. In a few weeks you’ll compare and see your progress.

Step 3: Stay hydrated

8 glasses of water a day. Hydration affects cervical mucus quality, nutrient transport and overall wellbeing. One simple habit that makes a real difference.

What’s next?

In the next article I’ll explain folic acid vs methylfolate what the difference is, how much you really need, and whether you should worry about the MTHFR gene mutation.

And if you want to get started straight away check out our recipes. Each one is simple, quick and packed with nutrients that support preconception health.

This article is for educational and informational purposes only. It does not replace medical or dietary advice. If you need an individualised plan — book a consultation.

Oksana Rozponczyk Clinical Dietitian | AnaskoMed Clinic