Essential Nutrients for Preconception: Optimizing Fertility and Fetal Development

Preconception nutrition (ideally 3+ months before trying) builds nutrient reserves for early embryogenesis.

Nutrient	RDA (Pregnancy)	Key Roles	Sources
Folic Acid (B9)	600 µg DFE	Neural tube closure (days 21–28); DNA synthesis	Leafy greens, legumes, fortified grains, supplement (400–800 µg)
Iron	27 mg	Hb expansion, fetal/placental development	Red meat, poultry, lentils, spinach + vit C
Calcium	1000 mg	Fetal skeleton; maternal bone preservation	Dairy, fortified plant milks, tofu, sardines
Vitamin D	600 IU (15 µg)	Ca absorption, immune, placental function	Sun, fatty fish, eggs, fortified foods
Vitamin B12	2.6 µg	Neural development, DNA synthesis	Animal products; supplement if vegan
Iodine	220 µg	Thyroid hormone → fetal brain	Iodized salt, seafood, dairy
Choline	450 mg	Neural tube, hippocampus, placental angiogenesis	Eggs, liver, soy, cruciferous
DHA (Omega-3)	200–300 mg	Brain/retinal development	Fatty fish (low Hg), algae oil supplement
Zinc	11–12 mg	DNA/RNA synthesis, immune	Meat, shellfish, legumes, seeds

Prenatal vitamin covers most; choose one with methylfolate (not folic acid) if MTHFR variant. Avoid excess vitamin A (retinol >3000 µg/day teratogenic). Consult provider before starting.