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What Pre Conception Care Supplements Should I Be Taking?

Firstly, pre conception care should start 3 months before you intend to start trying for a baby.

Why is that?

It takes 3 months for a healthy egg and sperm to mature so you want to be sure you are giving your body the best chance of having a successful pregnancy ahead of time. It also permits time for the vitamin and mineral supply to be built up ahead of pregnancy, boosting fertility and reproductive health.

pre conception, supplements, fertility, infertility, nutrition for fertility

The essential vitamins and minerals needed are:


💊 A good pregnancy multi which includes folate (folate over folic acid, and a minimum 1-2mg), calcium, iron and zinc

💊 Omega 3 - minimum 400EPA to 225 DHA. This can be fish or vegan option.

💊 Vitamin D - 2,000 IU per day. Liquid form is best.

💊 Iodine - important if the mother is vegetarian or on a low seafood diet. Recommend also using iodised salt.

If the mother is suffering with digestive trouble it is highly advisable to get this under control pre conception as there is evidence to show the mother's gut microbiome can influence her babies gut microbiome.


💊 An all round good quality multivitamin containing zinc and Vitamin E

💊 A strong antioxidant for healthy sperm such as Coq10, Vitamin C and selenium (found in Brazil nuts)

💊 Vitamin D - 2,000 IU per day. Liquid form is best.

If the male is struggling with infertility it would also be worth considering the following supplements to improve shape, speed and form of sperm:

💊 Lycopene

💊 L Carnitine

💊 L-Arginine

💊 N- Acetyle Cystein

Overall, my best advise is to plan ahead. The more prepared your body is with proper nutrition, the faster you will conceive and the less likely you are to have a miscarriage. Miscarriage is often natures way of preventing the fertilisation of a sperm and egg that are not at optimal health and may cause complications as the embryo grows.

Need further support?

If you're unsure and don't know where to start, why not book you and your partner in for a Pre-Conception Food Diary Review and supplement plan. I will optimise your diet to provide you the best nutrition to get your bodies prepared for conceiving, along with the highest quality supplements and offer a 15% discount on market price.

Don't forget, the sooner you get your health in good condition, the quicker and easier it will be to conceive.

What are you waiting for?!


Kelly Mulhall

Registered Nutritional Therapist


Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.

I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.

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