Trying to Conceive? Preconception Nutrition and Habits for Women

If you are planning a baby, the months before pregnancy matter as much as the pregnancy itself. Eggs mature over about three months, and the baby’s brain and spine begin forming in the first weeks, often before you know you are pregnant.

Start folic acid now

Health authorities recommend that women who could become pregnant take 400 micrograms of folic acid daily, ideally starting at least one month before conception and continuing through early pregnancy. Folic acid greatly reduces the risk of neural tube defects such as spina bifida. Some women need a higher dose (for example with diabetes, epilepsy medicines, obesity or a previous affected pregnancy), so ask your doctor.

Habits that support fertility

1. Healthy weight: being under- or overweight can affect ovulation. Recommended: Forever Lite Ultra
2. Balanced diet: leafy greens (kontomire), beans, eggs, fish, fruits, whole grains, nuts and seeds.
3. Iron-rich foods: beans, green leafy vegetables, liver in moderation, fish; anaemia is common in Ghana. Recommended: Forever Nature-Min
4. Limit alcohol, avoid smoking, and keep caffeine moderate.
5. Manage stress and sleep well. Recommended: Forever Arctic Sea Omega-3
6. Know your cycle: track periods and fertile days.
7. Check medicines with your doctor, including herbal products.

Get a preconception check-up

A visit to a doctor or midwife before trying can include checks for anaemia, blood pressure, blood sugar, sickle cell status, HIV, hepatitis B and syphilis, plus rubella immunity. Managing these early protects you and your baby.

When to seek fertility help

• After 12 months of regular unprotected sex without pregnancy (6 months if you are over 35)
• Sooner if periods are very irregular or absent, very painful, or you have had pelvic infections, fibroids or previous miscarriages

Remember that fertility is a couple’s issue: men should be checked too. See male fertility.

Preconception supplement options

A preconception supplement with folate and other key nutrients is a simple way to cover gaps. Choose products that state their folic acid content, and avoid high-dose vitamin A supplements when trying to conceive.

Note: herbal supplements are not all suitable once you are pregnant. Review everything you take with your midwife or doctor as soon as you get a positive test.

Frequently asked questions

When should I start taking folic acid?

Ideally at least one month before you start trying to conceive, and continue through the first 12 weeks of pregnancy.

What foods help with fertility?

A balanced diet with vegetables, fruits, beans, fish, eggs, whole grains, nuts and seeds supports reproductive health. No single food guarantees pregnancy.

How long does it take to get pregnant?

Most healthy couples conceive within a year of regular unprotected sex. Seek help sooner if you are over 35 or have known concerns.

Can supplements improve egg quality?

Good nutrition supports overall reproductive health. Some nutrients are studied for egg quality, but evidence is still developing. Talk to a fertility specialist about your situation.

Health disclaimer: This article is for general information and does not replace medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified health professional before and during pregnancy.