When deciding whether to take a prenatal vitamin, many people assume that eating a balanced diet provides everything the body needs. While food should always be the foundation, modern lifestyles, farming methods, and soil depletion make it increasingly difficult to meet preconception and pregnancy nutrient requirements through diet alone.
The most effective strategy is a combined approach: prioritize nutrient-dense whole foods and pair them with a comprehensive prenatal multivitamin to fill common gaps. This supports fertility, egg health, hormone health, and healthy fetal development long before pregnancy begins.
Why preconception nutrition matters
Current research shows that nutrient status before conception can directly impact egg quality, implantation, pregnancy outcomes, and even the long-term health of the child. Several nutrients are especially critical during this period, influencing everything from DNA synthesis and cell development to thyroid health and gene expression.
A recent 2024 review highlighted that optimizing key micronutrients prior to conception can improve embryo quality and pregnancy success rates in both natural and assisted reproduction. Similarly, a 2025 Lancet report emphasized that maternal nutrition in the months leading up to conception plays a decisive role in shaping lifelong health outcomes for offspring and more long term research should be devoted to this.
Below are the top five non-negotiable nutrients for fertility and egg health, supported by current research and clinical insights.
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1. Folate (vitamin B9, in its activated form: L-methylfolate or 5-MTHF)
Folate is essential for DNA synthesis, cell division, ovulation, and early neural tube development. It also supports detoxification and methylation which are key for reproductive health. Unlike folic acid, which is synthetic and requires additional metabolic steps, activated folate (L-methylfolate or 5-MTHF) is more bioavailable and better utilized by those with common MTHFR gene variations (present in roughly 60% of the population). Low folate or high folic acid intake in those with MTHFR variants may increase the risk of neural tube defects.
Emerging research:
A 2022 study in Fertility and Sterility found that women with higher folate intake, particularly from methylated supplements, had improved ovarian reserve and egg quality.
Best food sources:
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Leafy greens (spinach, kale, Swiss chard)
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Lentils and beans
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Asparagus and green peas
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Broccoli
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Avocado
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Liver and organ meats
2. Vitamin B12 (methylcobalamin and adenosylcobalamin)
Vitamin B12 is vital for DNA replication, egg and sperm quality, embryo development, and neurological health. Adequate B12 supports implantation, reduces the risk of neural tube defects, and is linked to improved fertility outcomes.
Recent updates:
A 2022 Frontiers in Nutrition review found that low B12 levels were associated with increased risk of pregnancy loss, preterm delivery, and impaired cognitive development in offspring. The authors also noted that the current RDA for B12 may underestimate true requirements during preconception and pregnancy.
Best food sources:
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Organ meats
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Fish and shellfish
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Poultry and red meat
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Eggs
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Grass-fed dairy
Those following vegetarian or vegan diets are at greater risk of deficiency and should supplement with activated B12 (methylcobalamin or adenosylcobalamin) in addition to folate.
3. Vitamin D3 (cholecalciferol)
Vitamin D acts as a hormone in the body, influencing ovarian function, hormonal balance, implantation, thyroid health, and immune regulation. Deficiency has been linked to irregular menstrual cycles, poor egg quality, and reduced fertility.
Latest findings:
A 2025 Frontiers in Reproductive Health study found that each incremental rise in vitamin D levels significantly increased the likelihood of conception and live birth among women undergoing IVF. Another analysis confirmed that optimal vitamin D status improves both natural and assisted fertility outcomes.
Best food sources:
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Fatty fish (salmon, mackerel, sardines)
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Egg yolks
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Beef liver
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Sunlight exposure
4. Choline (choline bitartrate or sunflower lecithin)
Choline is crucial for egg membrane integrity, brain and spinal cord formation, methylation, and placental health. It supports fetal brain development and may enhance cognitive outcomes in children. Despite its importance, up to 90% of women fall short of the recommended intake, particularly those following plant-based diets.
Recent evidence:
A 2023 European Journal of Nutrition study found that only 23% of pregnant women met the choline intake recommendation and most prenatals lacked adequate choline content.
Best food sources:
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Egg yolks (richest source)
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Beef liver
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Chicken and turkey
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Cod, prawns, scallops
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Grass-fed dairy
5. Iodine
Iodine is essential for thyroid hormone production, which regulates metabolism, ovulation, and fetal brain development. An underactive thyroid (often due to iodine deficiency) can contribute to infertility, miscarriage, and impaired neurodevelopment.
Key evidence:
According to the World Health Organization and NIH Office of Dietary Supplements, global iodine deficiency remains widespread, particularly in women of reproductive age. This is especially important as pregnancy needs rise.
Best food sources:
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Sea vegetables (kelp, nori, wakame)
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Seafood (cod, scallops)
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Eggs
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Grass-fed dairy
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Iodized salt
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Supporting nutrients for fertility and preconception health
While the nutrients above are non-negotiable, several others play key supporting roles in boosting fertility and improving egg health:
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Antioxidants: Vitamin C, Vitamin E, selenium, and CoQ10 help protect egg cells from oxidative stress.
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Essential minerals: Zinc, magnesium, and iron support hormone production, egg maturation, and ovulation.
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Omega-3 fatty acids: DHA and EPA from fish oil reduce inflammation and support implantation and fetal brain development.
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Methylated B-complex vitamins: Support detoxification, hormone balance, and DNA methylation.
I recommend my patients and clients begin a high-quality prenatal and nutritional protocol 3–6 months before conception to build nutrient stores, optimize egg health, and support a smooth transition into pregnancy.
A note from WeNatal on supporting fertility and pregnancy
At WeNatal, we believe that supporting fertility begins with the foundations of whole-food nutrition and nourishing your body with colorful vegetables, legumes, quality protein, and healthy fats. Yet even with a balanced diet, many people still fall short on key nutrients needed for optimal egg health and pregnancy support.
That’s why WeNatal for Her was designed to complement a nutrient-rich diet with evidence-based levels of methylated folate, choline, vitamin D3, iodine, and B12 which are nutrients shown to play a critical role in fertility and early development. Pairing it with WeNatal Omega DHA+ helps supply essential omega-3 fatty acids that support hormone health, egg quality, and fetal brain health.
Together, food and targeted supplementation create a strong foundation for conception, a healthy pregnancy, and long-term wellness for both parent and baby.
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References
Dragomir RE, Toader OD, Gheoca Mutu DE, Stănculescu RV. The Key Role of Vitamin D in Female Reproductive Health: A Narrative Review. Cureus. 2024;16(7):e65560. Published 2024 Jul 28. doi:10.7759/cureus.65560
Jiang S, Chen Z, Li L. Assessing vitamin D's impact on pregnancy success: a predictive model for assisted reproductive technology outcomes. Front Reprod Health. 2025;7:1510484. Published 2025 Feb 18. doi:10.3389/frph.2025.1510484
Kadir M, Hood RB, Mínguez-Alarcón L, et al. Folate intake and ovarian reserve among women attending a fertility center. Fertil Steril. 2022;117(1):171-180. doi:10.1016/j.fertnstert.2021.09.037
Lowensohn RI, Stadler DD, Naze C. Current Concepts of Maternal Nutrition. Obstet Gynecol Surv. 2016;71(7):413-426. doi:10.1097/OGX.0000000000000329
Saville NM, Dulal S, Miller F, et al. Effects of preconception nutrition interventions on pregnancy and birth outcomes in South Asia: a systematic review. Lancet Reg Health Southeast Asia. 2025;36:100580. Published 2025 Apr 24. doi:10.1016/j.lansea.2025.100580
Shukla S, Shrivastava D. Nutritional Deficiencies and Subfertility: A Comprehensive Review of Current Evidence. Cureus. 2024;16(8):e66477. Published 2024 Aug 8. doi:10.7759/cureus.66477
Staskova L, Marx W, Dawson SL, et al. The distribution of dietary choline intake and serum choline levels in Australian women during pregnancy and associated early life factors. Eur J Nutr. 2023;62(7):2855-2872. doi:10.1007/s00394-023-03186-w
