Preconception care: the foundation that reshaped my motherhood journey

For a long time, I didn’t even know preconception care was a thing.

Before my first baby, the only guidance I received was: “Get some bloods done and start a prenatal multivitamin three months before trying.”

A fair starting point, yes — but in hindsight, it barely scratched the surface of what’s possible. And sure the bloods are a good baseline reading of what my blood cells and organs were doing pre-pregnancy, which is helpful to have on file, but were we looking for anything specific?

Would any of it meaningfully impact a pregnancy?

Weren’t the standard reference ranges only designed to flag major deviations in the general population anyway? What if I had borderline results — would anyone act on those?

None of these questions were answered at the time, because I didn’t know to ask them. Later I discovered that preparing for conception could be as holistic, empowering, and transformative as preparing for birth.

I didn’t know it the first time around, but there were things I could do – with the right help - to influence not just fertility, but pregnancy health, birth outcomes, postpartum recovery, and even the long‑term wellbeing of the child…

Not to mention their mother.

I didn’t know it could change me.

But it did.

How I discovered preconception care — and how it reshaped my motherhood

Before we started trying for our second child, I stumbled into the world of preconception care.

Not through a doctor, not through antenatal classes — but through a wise aunt.

She was researching pre-conception care as part of her women’s health coaching business. Through conversations and coaching with her, and then with naturopaths, yogis and other holistic wellness practitioners, I slowly realised that my body, mind, and relationships needed deeper tending before I conceived again.

Not that I wanted to wait – I had a plan for age gaps, and this new information was not fitting conveniently into that. But knowledge really is power, and if I could positively affect my own health and create a ripple effect that flowed on to my next baby, the wait would be worth it.

So, while I impatiently waited for the right timing for baby #2, I learned things I wish I’d known years earlier:

• That coming off hormonal birth control 4–6 months before trying can help cycles regulate and allow a full egg maturation cycle to occur.
• That pregnancy, birth, postpartum recovery, and breastfeeding can deplete the body in iron, zinc, iodine, B vitamins, omega‑3s, choline, and more — and that rebuilding those stores matters.
• That you can influence egg and sperm health through diet, movement, sleep, stress reduction, and targeted supplementation.
• That these changes may support embryo quality and even influence epigenetic expression (the way cells “read” genes to determine what “turns on or off”, affecting the function of those cells) in early development.
• That mindset work isn’t “woo” — it can shift your nervous system, your relationships, your parenting, and your ability to cope with pregnancy challenges.
• That preparing emotionally can help clear past birth trauma and open space for a more connected pregnancy and birth experience.

And though the sample size is tiny — just my own children — the baby I conceived after the most vigorous conscious preparation program has been the healthiest child in our family.

I don’t claim causation. But I do honour the possibility.

The science behind preconception care: what the evidence actually says

Preconception care is not fringe. It’s not alternative. It’s not “nice to have.”

It’s evidence‑supported.

I don’t say this to make anyone feel regret over a lack of preparation for babies they already have. Just like it was for me - with my distinct lack of preparation for that first baby - I had to accept that I simply hadn’t known. But once I did know, I could do better. Here are some of the most meaningful findings I came across:

Nutrient status before conception matters

• Iron deficiency before pregnancy is linked with higher risk of preterm birth and low birth weight.
• Iodine deficiency before conception can affect foetal brain development.
• Folate levels before conception reduce neural tube defects by up to 70%.

• this is the basis for the broad recommendation of taking a prenatal multi for 3 months before conceiving.
• there are differing views on activated folate (5‑MTHF) vs. regular folate, especially for those with MTHFR mutations. When I later faced recurrent miscarriage and was found to have the mutation, I was advised to take 5‑MTHF. It’s worth discussing with your own practitioners.

• Omega‑3 status may influence early embryo development and reduce inflammation.

Preconception health affects fertility

• Improving diet quality can improve fertility outcomes in both partners.

- This doesn’t have to be difficult or overwhelming - aim for a ‘whole-food*’ diet as best possible, and incorporate plenty of plants.

*whole-food diet refers to using foods as they exist in nature (as best possible) – e.g. eggs for brekky, fruit for a snack, meat and vegetables for dinner. Good quality breads and crackers could count, bonus if homemade or minimal preservatives! You can find plenty of enticing recipes using combinations of these things and good quality stocks, broths, home-made sauces or marinades online by adding ‘healthy’ or ‘whole-food’ to your recipe searches.

• Antioxidants and zinc (from food or supplements) may improve sperm motility and morphology.
• N-acetylcysteine (NAC) is an antioxidant that may help maintain healthy pregnancies.
• Magnesium is a commonly depleted mineral in Australian women, especially if also stressed or fatigued, and may support hormonal balance as well as stress resilience.
• NAD+ or its precursor, nicotinamide riboside (NR), have been used for overall cardiovascular and metabolic health and may have positive impacts on egg quality.

• NR is reported to be more stable than NAD+.

• Coenzyme Q10 may enhance both sperm and egg quality.
• Regular movement improves insulin sensitivity, ovulation, and hormonal balance. (This is where yoga shines!)

Please remember, as always, that although I may have used these things to good effect, the specifics should be discussed with your own health care providers so they can advise on suitability (not to mention dosages and frequency) for you.

Preconception care reduces complications

Women who engage in preconception care may have lower rates of:

• gestational diabetes
• preeclampsia
• preterm birth
• low birth weight
• postpartum depression

Emotional and relational preparation matters

Preconception counselling is associated with:

• improved maternal mental health
• stronger partner communication
• reduced stress during pregnancy
• better postpartum adjustment

None of this guarantees outcomes — nothing in pregnancy ever does — but it shifts the landscape in meaningful ways.

My story continued: how preconception care supported me through hyperemesis, healing, and heartbreak

Preconception care didn’t just prepare me physically. It prepared me emotionally.

It strengthened my relationship with my partner.

It made my parenting of our daughter more conscious.

It helped me clear the trauma of my first birth.

It allowed me to actually enjoy pregnancy and birth the next time.

And even though hyperemesis returned — as brutal as ever — I coped better. My mindset was steadier. My body was stronger. My nutritional foundation was deeper.

Parenting two children was still a brand-new challenge – but it was one I met with love and joy instead of resistance and anxiety. This was influenced by all I’d learned in my time preparing for a more conscious conception, and presumably also aided by the replenishment of previously depleted nutrients.

⚠️ Trigger warning: miscarriage and pregnancy loss

After experiencing multiple miscarriages, preconception care became even more important to me.

Between each loss, I returned to the basics — not out of desperation, but out of love for my body and hope for my future babies. I worked with a naturopath to rebuild nutrient stores, support my hormones, and recover from the physical and emotional weight of grief. A range of herbs and supplements were used, and you can find those details in a miscarriage-specific post here.

I did this not because I believed I could control outcomes, but because I wanted to meet each new pregnancy with the strongest foundation I could.

And when I conceived again — I met the challenges with more resilience, more clarity, and more compassion for myself than I’d ever had before.

What preconception care can include

Preconception care is not one-size-fits-all. It’s a spectrum — and you get to choose what feels right.

Physical foundations

• Blood tests (iron, B12, vitamin D, thyroid, iodine, zinc, etc.)
• Coming off hormonal contraception 4–6 months before trying
• Improving diet quality
• Gentle, consistent movement
• Sleep and circadian rhythm support
• Supporting cycle health (plus learning cycle physiology)
• Strategic supplementation (with professional guidance)

Emotional foundations

• Mindset work
• Nervous system regulation
• Relationship strengthening
• Clearing past birth trauma
• Preparing for the identity shift of pregnancy and motherhood

Lifestyle foundations

• Reducing (or ideally eliminating) alcohol and smoking - for both partners
• Minimising environmental toxins
• Managing stress
• Creating space in your life for pregnancy and postpartum

There’s a definite slowing down required in the having-babies-stage, and the mindset shifts that need to go along with that can be huge.

Partner foundations

Preconception care is not just for women. Sperm health is influenced by:

• diet
• exercise
• stress
• sleep
• alcohol
• toxins
• supplements

Remember - sperm contributes half the genetic material – so it significantly influences embryo quality.

Where to find support

Here are some places to begin looking:

Practitioners

• Functional medicine practitioners aka integrative doctors/GPs. I recommend looking up Dr Oscar Serrallach — known for his work on postpartum depletion; offers in-person care as well as helpful online resources.

• Local naturopaths with experience in fertility, pregnancy, and postpartum recovery.
• Acupuncturists specialising in fertility and women’s health.
• The Jocelyn Centre — well-known for fertility support and preconception care; offers online consultations and other resources

• Yoga classes (including my own Preconception Peace offering) to support nervous system regulation, embodiment, and emotional preparation.

Online resources

• Articles on preconception care from reputable integrative medicine clinics
• Telehealth with naturopaths and functional medicine practitioners
• Evidence-based fertility nutrition blogs and podcasts
• Preconception checklists from maternal health organisations. Try the Royal Australian and New Zealand College of Obstetricians and Gynaecologists if interested

Why preconception care matters — beyond the statistics

Preconception care is not just about nutrients, ovulation, or embryo quality – though these are all important.

It’s about:

• entering pregnancy from a place of strength
• healing what needs healing
• tending to your relationship
• preparing your nervous system
• honouring your future baby
• reclaiming agency in your reproductive journey
• creating space for a pregnancy that feels grounded, connected, and deeply yours

For me, preconception care reshaped everything — my health, my motherhood, my relationships, my births, and my sense of self.

It didn’t make things perfect. But it made them mine.

And throughout my 11+ years of parenting, I’ve found that becoming more conscious and intentional about my life and choices is always useful - so none of this type of preparation has ever been wasted.

If you’re walking this path — whether you’re preparing for your first baby, your next baby, or trying again after loss — I’m cheering for you.

If you ever want to share your story, I’ll meet you gently.

And if you’d like support, you’ll find more inside my Preconception Peace online course.

Your preparation matters. Your wellbeing matters. Your future baby matters.

And you deserve care that honours all three.