Nutrition for Fertility, Pregnancy and Postpartum Recovery

Grace Armstrong
Jan 10, 2023
1 min read

Updated: Aug 22, 2024

Evidence suggests nutrition can play an important role in improving fertility-related outcomes in both men and women, can support the foetus and placental health during pregnancy, aid in postpartum recovery and promote milk production.

Generally speaking, a healthy diet pattern during these phases includes high consumption of whole grains, monounsaturated or polyunsaturated oils, vegetables, fruits, and fish.

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Durig each phase, your body has an increased need for particular vitamins and minerals.

Unfortunately, there’s a lot of noise and misinformation out there on what you should and shouldn’t be eating during these phases (often said by people who have something to gain from such misinformation). Here’s a few key nutrients required during the phases:

Fertility:

Omega-3 Fatty Acid (DHA)
Choline
B Vitamins
Vitamin E
Zinc

Pregnancy:

Iron
Omega-3 (DHA)
Calcium
B-Vitamins

Postpartum:

Iron
Calcium
Vitamin D
Choline

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Please note: This is not intended as individual medical advice, but general information, please speak to a health professional (such as me) before changing your diet, or introducing supplements.