Preparing for Pregnancy: The nutrients you need to conceive

When it comes to getting pregnant, the old adage "you are what you eat" rings true. Allow three months to a year for dietary changes to take root. But if you're already in the throes of baby-making, don't fret — it's never too late to get a leg up. Read on for tips on getting your diet into baby-making shape. 

Drink alcohol sparingly. An occasional glass of wine or bottle of beer probably won't hurt your odds of conceiving. Just make sure you aren't pregnant when you imbibe, because alcohol can harm a developing fetus. 

Curb caffeine. The research on whether caffeine can affect fertility is mixed. Experts generally agree that low to moderate caffeine consumption (less than 300 mgs a day or about two 8-ounce mugs of coffee) won't get in the way of getting pregnant.


Think of produce as Mother Nature's multivitamin. Fruits and vegetables not only deliver a wealth of vitamins and minerals, they also overflow with free-radical-busting micronutrients. Get the most nutritional bang for your buck by buying brightly colored fruits and vegetables, like blueberries, red peppers, and kale. The more vivid the hue, the more nutrient-packed the produce.  

Pump up on iron. Fill your body's iron reserves before you get pregnant, especially if your periods are particularly heavy. Load up now, because once you're expecting, your body has difficulty maintaining its iron stores as your baby siphons the mineral from you. If you don't eat much red meat or you follow a vegetarian or vegan diet, take a multivitamin with iron.


Get your folic acid. Look for a multivitamin with at least 400 micrograms of folic acid. This B vitamin protects babies from neural tube birth defects such. It's especially important before you get pregnant, because your baby's neural tube will form just three to four weeks after conception, when many women don't even realize they're pregnant.


Be finicky about fish. If reports of high mercury levels have you steering clear of seafood, it's time to reconsider. Your body needs omega-3 fatty acids for optimal fertility, and fish is the best source. The U.S. Food and Drug Administration says that women trying to conceive can safely eat up to 12 ounces (roughly two entrées) a week of low-mercury fish, such as shrimp, canned light tuna, salmon, or catfish.