Hi I’m Sammy,

Your Good Farm in-house nutritionist. Here to bring you essential information on nutrition, diet and permaculture gardening - in a bite size, easy to understand, science-backed way.

Now for PART TWO on the pregnancy series:

Preparing the Soil: Preconception Care 

(If you missed part one, read it here )

Preconception care is the work that shapes pregnancy, birth and lifelong health. Long before a pregnancy test turns positive, the body is already setting the conditions for conception, placental development and early fetal growth. From a nutritional perspective, this phase is about building reserves, stabilising metabolism and supporting digestion so that new life is not asked to grow from a depleted system.

If pregnancy is the marathon, preconception is the training phase that determines resilience, recovery and outcomes for both mother and baby.

Ideally, preconception care spans a minimum of three to six months for both partners. Egg quality reflects the months leading up to ovulation, while sperm quality reflects roughly 70 to 90 days of nutrient status, blood sugar regulation, inflammation and toxin exposure. Early embryonic development and placental formation also occur before many people realise they are pregnant. Small, consistent changes over several months are far more influential than last‑minute interventions once pregnancy has begun.

Emerging research shows that maternal nutrition, metabolic health and the gut microbiome during this window can influence fetal immune development, brain growth and even gene expression. Maternal gut bacteria may help shape early immune and neural pathways. These early biological signals help set patterns for health that can persist across the lifespan, highlighting why preconception care is about far more than fertility alone. It is about giving new life the strongest possible foundation.

Building Reserves

During pregnancy, nutrients are preferentially directed to the baby. When intake or absorption is inadequate, maternal stores are drawn upon. This protects the baby but can leave the mother depleted and contribute to a more challenging pregnancy and a slow postpartum recovery. Nutrients commonly marginal before pregnancy include:

·       Iron: heme iron (high bioavailability) from red meat and liver; non‑heme iron (low bioavailability) from leafy greens

·       Iodine: seafood, sea vegetables and dairy

·       Zinc: oysters, red meat, activated pumpkin seeds

·       Magnesium: leafy greens, cacao, nuts, seeds and mineral water

·       Copper: shellfish, nuts, seeds and organ meats

·       Choline: egg yolks and liver

·       DHA: wild‑caught fish such as sardines, anchovies, salmon and mackerel; fish roe and cod liver oil

·       Selenium: seafood, shellfish, eggs, organ meats and small amounts of Brazil nuts (activated)

·       Fat‑soluble vitamins A, D and K: liver, egg yolks, full‑fat dairy, sunshine and fermented foods

·       Antioxidants: vitamin E and polyphenols from berries, vegetables, herbs and spices

·       Collagen and supportive amino acids: bone broth, skin‑on poultry, gelatin and slow‑cooked connective tissue

Bioavailability: The degree to which a nutrient can be absorbed and used by the body.

Rather than isolating individual nutrients, both functional and traditional frameworks emphasise mineral balance and food synergy. Nutrient‑dense whole foods provide these compounds in forms the body recognises, supporting absorption and utilisation.

Rather than fixating on supplements, preconception nutrition works best when it prioritises whole foods, balanced meals with adequate protein, fats, carbohydrates and micronutrients, and a reduction in overall toxic load.

Supplements are helpful when needed, but they are a safety net rather than a replacement for food. Many contain isolated or synthetic nutrients that do not behave in the same way as those found in whole foods. Folate is a clear example:

·       Food‑based folate from leafy greens, legumes and liver comes with cofactors that support natural metabolism

·       Folic acid, the synthetic form used in many standard prenatal supplements, requires multiple conversion steps and may accumulate unmetabolised in some individuals

·       Activated folate (5‑MTHF) bypasses these steps and is often better tolerated when supplementation is required

Food builds resilience. Supplements fill gaps. Personalised guidance from a naturopath, nutritionist or integrative health professional can help determine individual needs.

Reducing Environmental Toxins

Preconception care also involves reducing exposure to environmental toxins. Everyday products, including cosmetics, personal care items, cleaning products and plastics, can contain endocrine‑disrupting chemicals that influence fertility, hormone balance and pregnancy outcomes.

Research suggests that:

·       Phthalates and parabens in personal care products may interfere with reproductive hormone signalling

·       Bisphenol A (BPA) and related plastics can disrupt metabolic and thyroid function, which are critical for early fetal development

·       Persistent organic pollutants found in some household products or dust can accumulate in the body and affect egg quality and fetal growth

Practical steps to reduce toxic load include:

·       Choosing fragrance‑free or low‑tox personal care products

·       Using plant‑based or fragrance‑free cleaning products, or simple alternatives such as vinegar and bicarbonate

·       Minimising plastic contact with food by using glass, stainless steel or ceramic containers and avoiding heating food in plastic

·       Prioritising fresh, organic produce and pasture‑raised animal products where possible

·       Reading labels and gradually replacing items known to contain endocrine disruptors

·       Filtering drinking water

Blood Sugar Stability

Stable blood sugar is foundational for reproductive health. Frequent glucose spikes and crashes increase inflammatory signalling and place strain on hormonal systems involved in ovulation, implantation and early development. Supporting blood sugar regulation before pregnancy contributes to more regular cycles, steadier energy and mood, reduced inflammatory load and a more stable environment for early embryonic growth.

·       Protein, fats and fibre slow glucose release

·       Balanced meals improve nutrient absorption

·       Regular eating patterns support hormonal rhythm

(See IRON article on the blog on adequate protein intake and balanced meals - HERE)

Foods to Focus On

(Three to six months preconception, throughout pregnancy and postpartum)

Additional notes:

·      The nutrient density of food is shaped by soil quality, farming practices and animal husbandry. Choosing regenerative and biodynamic producers supports higher micronutrient availability.

·      Favour local, seasonal produce where possible, as reduced storage and transport time helps maintain nutrient value.

Sample Day of Eating

Tip: Prepare extra staples for easy meals throughout the week: think slow-cooked brisket, trays of roasted vegetables, rice cooked in broth, and bircher muesli with collagen, yoghurt, nuts and seeds. Good Farm Shop meals can also help you if you need. 

Foods to Minimise

Reducing these foods lowers inflammatory load and supports hormone and blood sugar regulation:

·       Ultra‑processed foods

·       Refined carbohydrates eaten alone

·       Excess alcohol

·       Industrial seed oils

·       Chronic reliance on stimulants in place of adequate nourishment

Preconception Is Shared Work

Paternal health directly influences conception and pregnancy outcomes. Sperm quality responds to nutrient status, blood sugar regulation, inflammation, alcohol intake, toxin exposure and stress. A shared approach reduces pressure on one partner and improves the biological environment in which pregnancy begins.

Up Next
Pregnancy through the trimesters: practical meal structures, a deeper dive into nutrients, and how to manage common symptoms with routine and food.

Thanks for reading! 

Sammy.

Disclaimer

This article is intended for educational purposes only and does not constitute medical advice. Nutritional needs during preconception and pregnancy are highly individual and influenced by health history, medications and current clinical circumstances. Always consult a qualified healthcare practitioner, such as a medical doctor, midwife or naturopath, before making significant dietary or supplement changes, particularly when planning or during pregnancy.

References and Further Reading

• Hechtman, L. Clinical Naturopathy: An Evidence-Based Guide to Practice. Elsevier Australia.
• Kresser, C. The Baby Code. Little, Brown Spark.
• Barker, D. J. P. (1998). Mothers, Babies and Health in Later Life. Churchill Livingstone.
• Fleming, T. P. et al. (2018). Origins of lifetime health around the time of conception. The Lancet.
• Godfrey, K. M., Gluckman, P. D., & Hanson, M. A. (2010). Developmental origins of metabolic disease: life course and intergenerational perspectives. The Lancet.
• Gluckman, P. D. & Hanson, M. A. (2004). Living with the past: evolution, development and patterns of disease. Science.
• Zeisel, S. H. & da Costa, K. A. (2009). Choline: an essential nutrient for public health. Nutrition Reviews.
• Koletzko, B. et al. (2019). Dietary fat intakes for pregnant and lactating women. British Journal of Nutrition.
• Schwarzenberg, S. J. & Georgieff, M. K. (2018). Advocacy for improving nutrition in the first 1,000 days. Pediatrics.
• Venter, C. et al. (2020). The role of the maternal microbiome in pregnancy and early life. Current Opinion in Allergy and Clinical Immunology.
• Institute of Medicine. (2006). Nutrition During Pregnancy and Lactation. National Academies Press.
• Weston A. Price Foundation. Research summaries on traditional diets, fat-soluble vitamins and fertility.