Preparing for Pregnancy: A Holistic Preconception Checklist
Thinking about trying for a baby in the next few months? The preconception phase is the perfect time to lay the foundation for a healthier pregnancy, easier postpartum recovery, and better long-term outcomes for your future child. Preparing your body for pregnancy naturally doesn’t have to be complicated but it does help to be intentional.
As a naturopath and counsellor, I work with women and couples who want to optimise their health before conceiving whether that’s naturally, through IUI, or using donor sperm or eggs. Below is a practical, holistic checklist to help you prepare physically, emotionally, and hormonally for this next chapter.
1. Nourish Your Body with Real Food
The right nutrition supports hormone balance, egg quality, sperm health, and a healthy menstrual cycle.
Focus on:
Whole foods: Organic veggies, good-quality protein, healthy fats
Blood sugar balance: Combine protein, fat, and complex carbs at each meal
Key nutrients: Iron, B12, iodine, zinc, magnesium, and choline
Anti-inflammatory foods: Berries, leafy greens, turmeric, oily fish
Limit:
Processed foods, seed oils, refined sugar, and alcohol
Tip: A Mediterranean-style or wholefood-based diet is often a great starting point.
2. Start a High-Quality Prenatal Supplement
Start at least 3 months before trying to conceive.
Look for these supplements:
Activated folate (not folic acid)
Iodine
Choline
Iron (if needed)
Vitamin D
Choose practitioner-grade brands when possible quality matters.
Need help selecting one? This is something I guide clients through regularly to make sure they’re getting the right support for their body.
3. Track Your Cycle (but Don’t Obsess)
Understanding your cycle helps identify your fertile window and gives insight into hormone health.
Track these aspects of your cycle:
Length of cycle
Ovulation signs (cervical mucus, basal body temperature, LH strips)
Symptoms like PMS, spotting, pain, or fatigue
Irregular cycles, short luteal phases, or missing periods are signs worth addressing early. These often improve with nutritional and lifestyle support.
4. Reduce Your Exposure to Toxins
Everyday products can contain endocrine-disrupting chemicals that affect hormone balance and fertility.
Switch to low-tox alternatives for:
Skincare and cosmetics
Cleaning products
Plastics (especially BPA-containing ones)
Tap water (use a good filter if possible)
Also consider: Cooking with stainless steel or cast iron instead of non-stick pans.
5. Support Your Gut and Vaginal Microbiome
A healthy microbiome plays a vital role in hormone regulation, nutrient absorption, and immune function all essential for fertility and pregnancy.
Support your microbiome with:
Fibre-rich foods (veggies, legumes, seeds)
Fermented foods (sauerkraut, kefir, yoghurt)
Bone broth and collagen
Probiotic-rich foods or supplements if needed
If you experience bloating, irregular bowel movements, thrush, or BV, it’s worth exploring deeper gut support.
6. Prioritise Stress Relief and Sleep
Stress and poor sleep can affect ovulation, hormone levels, and overall cycle health.
Daily support strategies:
Gentle exercise (walks, yoga, Pilates)
Breathwork or meditation
Digital boundaries before bed
7–9 hours of restful sleep each night
Nervous system support (magnesium, herbal teas, acupuncture, or counselling)
Mental and emotional wellbeing is fertility health I can’t stress that enough.
7. Check in with Your Emotional Readiness
Trying to conceive can bring up all kinds of feelings — hope, fear, excitement, grief. Make space for those emotions.
Ask yourself these questions before trying to conceive:
Do I feel emotionally ready for this next chapter?
Are there past experiences (loss, trauma, birth fears) I haven’t processed?
What support systems do I have or need in place?
This is where counselling or gentle coaching can help create clarity and confidence as you move forward.
8. Consider Preconception Testing
Some tests are worth exploring early to identify any underlying issues before you start trying.
Useful preconception labs include:
Full iron studies (not just ferritin)
Thyroid panel (TSH, T3, T4, antibodies)
Vitamin D, B12, folate, zinc
Hormonal markers (FSH, LH, AMH — if relevant)
STI screening and pap smear (up to date)
I often help clients interpret their results and use them to build a targeted, natural preconception plan.
9. Include Your Partner
Male fertility is half the equation and improving sperm health can take 2–3 months.
Key tips for your partner to consider regarding fertility:
Eat whole, nutrient-dense food
Cut back alcohol and avoid smoking
Avoid heat exposure (hot baths, laptops on laps)
Take a quality men’s multi or specific sperm support supplements if needed
Final Thoughts
Preparing your body for pregnancy naturally is one of the most empowering things you can do for yourself, your future baby, and your long-term health. Whether you’re planning to try soon or just starting to think about it, small changes now can make a big difference later.
If you're looking for personalised support in the lead-up to conception, I’d love to work with you. I can help you assess your cycle, review test results, and build a realistic, holistic plan to support your goals naturally and with confidence
Would you like to learn more about how I can help you with your fertility? Please book an online appointment today.