6 key nutrients for a healthy pregnancy: What research says about nutrition and miscarriage

If you have experienced a miscarriage or pregnancy loss, I want you to know that I see you. I have been through a missed miscarriage myself, even as a functional women's health dietitian. Research estimates that close to 1 in 4 women will experience a pregnancy loss at some point, so while that number does not make your own loss any easier, I hope it reminds you that you are not walking this road alone, even when it feels that way.

For me, the hardest part was trying to accept that my miscarriage was completely out of my control, despite feeling like I had done all the right things. If you are carrying that same weight right now, please hear this clearly. The majority of early miscarriages are linked to chromosomal differences in the developing embryo, and those are not caused by anything a parent ate, did, or failed to do. Nutrition is part of a much larger picture, and it's not the reason a loss happened.

So why talk about nutrients at all? Because entering pregnancy well nourished is one of the meaningful, empowering things that is within your reach, for both you and your partner. Building strong nutrient stores supports your overall reproductive health and the demands of early pregnancy, and it's something you can do without pressure or perfectionism. If you have gone through a recent loss, please give your body and heart the time and space to heal first. When you feel ready, this guide will walk you through six key nutrients, what the research actually says, and how to think about food, supplements, and support.

Does nutrition affect miscarriage risk? Most miscarriages, especially in the first trimester, are caused by chromosomal differences in the developing embryo and are not the result of diet or lifestyle. Good nutrition does not prevent pregnancy loss, and no supplement can guarantee a healthy pregnancy. What nutrition can do is support your overall reproductive health and the increased nutritional demands of early pregnancy. Six nutrients that research consistently connects to a healthy pregnancy, for both partners, are vitamin D, folate, vitamin B6, vitamin B12, vitamin E, and zinc.

Key takeaways

• Most early miscarriages are chromosomal and are not caused by anything a parent did. This is both the honest science and, we hope, a source of relief.
  
  
• Entering pregnancy well nourished supports your reproductive health and the nutritional demands of early pregnancy. It's a form of support, not a guarantee.
  
  
• Six nutrients come up repeatedly in preconception and early pregnancy research: vitamin D, folate, vitamin B6, vitamin B12, vitamin E, and zinc.
  
  
• Fertility is a shared journey. These nutrients play a role in both egg health and sperm health, so both partners benefit from a well-nourished start.
  
  
• Food comes first. A high-quality prenatal is designed to help fill the gaps that diet alone often leaves, especially for nutrients that are commonly low.
  
  
• No supplement replaces medical care. If you have had recurrent losses or have questions about your own situation, please talk with your healthcare provider.

Can nutrition affect miscarriage risk?

This is one of the most common and most tender questions I hear, so let's answer it directly and gently. The large majority of first-trimester miscarriages are caused by random chromosomal differences that occur as an embryo develops. These are not something a parent causes, and in most cases they are not something anyone could have changed.

That said, your nutritional status before and during early pregnancy does play a role in your broader reproductive health. Certain vitamins and minerals are involved in egg and sperm development, hormone production, DNA synthesis, and the healthy function of the systems that support a pregnancy. When researchers study large groups of people, they sometimes observe associations between low levels of specific nutrients and less favorable pregnancy outcomes. An association is not the same as cause, and it does not mean a nutrient shortfall creates a loss. It simply tells us that being well nourished is a sensible, supportive foundation.

So the honest framing is this. Nutrition is not a shield against miscarriage, and it's not the reason a loss occurs. It's one of the pieces of whole-body health that you and your partner can tend to, alongside sleep, movement, stress care, and medical support.

The preconception window is the roughly three to six months before pregnancy when both partners can build nutrient stores and support reproductive health. Eggs mature over about 90 days, and sperm regenerate on a similar cycle, which is why this window is such a meaningful time to focus on nourishment.

6 key nutrients for a healthy pregnancy

Below are six nutrients that show up again and again in preconception and early pregnancy research, with a note on how each supports both partners. Remember that these work best as part of a nutrient-dense diet, not in place of one.

1. Vitamin D

Vitamin D is a foundational nutrient for both your health and your future baby's, and it's one of the most commonly low nutrients in women of childbearing age. It supports immune function and helps the body absorb calcium, and it plays a role in the reproductive tissues involved in implantation and early pregnancy.

Research has associated healthy vitamin D status with more favorable reproductive outcomes, and some studies have observed lower vitamin D levels in people who experienced early pregnancy loss. One cross-sectional study found decreased vitamin D levels in women with early spontaneous pregnancy loss compared with those with ongoing pregnancies, though the study was small and shows association rather than cause. For partners, adequate vitamin D has been associated with healthy sperm motility, which supports the sperm's journey to the egg.

Because it's difficult to get enough vitamin D from food alone, it's one of the nutrients most people benefit from supplementing. If you want to go deeper, our guide to vitamin D and immune health for both partners explains why this nutrient matters from preconception through postpartum.

2. Folate

Folate is best known for its role in supporting healthy fetal development, and it's essential well before that. It supports egg development, healthy ovulation, and the DNA replication involved in a growing pregnancy. Adequate folate intake by women of childbearing age may reduce the risk of neural tube defects.

There is also an absorption piece worth understanding. A significant share of the population carries an MTHFR gene variant that makes it harder for the body to use synthetic folic acid, the form found in many conventional prenatals. This is why WeNatal uses methylfolate, the active, readily absorbed form of folate, so your body can use it well regardless of your genetics. Methylfolate also works with vitamin B12 to help keep homocysteine, an amino acid, within a healthy range. Some research has associated elevated homocysteine with recurrent pregnancy loss, which is another reason adequate folate and B12 status is worth attention.

3. Vitamin B6

Vitamin B6 helps the body form red blood cells and supports the development of your baby's brain and nervous system during pregnancy. Because it's involved in energy metabolism, low B6 status has been associated with more pronounced pregnancy symptoms such as fatigue and nausea.

On that note, vitamin B6 is well studied for everyday pregnancy comfort. A 2023 systematic review and meta-analysis found that pyridoxine, the supplemental form of B6, was associated with meaningful improvement in nausea and vomiting during pregnancy, which is why it's a common first step recommended by providers. B6 also participates in homocysteine metabolism, tying it back to the folate and B12 picture above. For partners, one study found that men with lower sperm motility had lower vitamin B6 levels than men with normal motility, suggesting B6 plays a supportive role in sperm health too.

4. Vitamin B12

Vitamin B12 works closely alongside folate. Together they support DNA synthesis and the healthy development of the nervous system, for both you and your baby. B12 is especially worth attention for anyone following a vegetarian or vegan diet, since it's found primarily in animal foods.

Research has observed associations between low B12 status and recurrent pregnancy loss. One small study found lower B12 levels in women who had experienced recurrent losses compared with controls, and B12 and folate together help keep homocysteine within a healthy range. These are small studies that show association rather than cause, so the takeaway is simply that maintaining healthy B12 status is a supportive part of preconception nutrition. For partners, adequate B12 has been associated with healthy sperm quality, motility, and count.

5. Vitamin E

Vitamin E is an antioxidant that helps the body manage oxidative stress, a process relevant to egg health, sperm health, and pregnancy. It also supports the body's natural progesterone production, since progesterone synthesis depends in part on fat-soluble vitamins such as vitamin D and vitamin E. Maintaining adequate levels supports these normal functions during the preconception and early pregnancy window.

Vitamin E is particularly well studied on the male side. Sperm are especially sensitive to oxidative stress, and because vitamin E helps neutralize free radicals, adequate levels can support sperm quality and help protect sperm cell membranes. A double-blind, placebo-controlled clinical trial found that vitamin E supplementation was associated with improvements in semen parameters, adding to the evidence that antioxidants play a supportive role in sperm health.

6. Zinc

Zinc is a quiet workhorse. It supports the thyroid by helping convert inactive T4 into active T3, it participates in vitamin B6 metabolism, and it plays a role in hormone production, immune function, and egg health. All of these are part of the foundation for a healthy pregnancy.

An umbrella review of meta-analyses, which sits near the top of the evidence hierarchy, examined maternal zinc status and supplementation and connected zinc to maternal and neonatal outcomes, reinforcing that healthy zinc status is a meaningful part of the nutritional picture. On the male side, zinc contributes to sperm formation and motility and helps manage oxidative stress, and zinc levels in semen have been positively correlated with sperm count and shape.

What other nutrients support a healthy pregnancy?

The six above are a strong core, but they are not the whole story. Other nutrients that support reproductive health and a healthy pregnancy for both partners include selenium, choline, vitamin B3, CoQ10, vitamin C, copper, iron, iodine, magnesium, and omega-3 fatty acids such as DHA.

This is exactly why a comprehensive, high-quality prenatal makes sense as a foundation. Rather than piecing together single nutrients and hoping the forms and doses are right, a well-formulated prenatal delivers the key nutrients together, in bioavailable forms your body can actually use. If iron is on your radar, our guide to iron and vitamin C for fertility, pregnancy, and postpartum recovery explains why that particular pairing matters.

How WeNatal supports a healthy pregnancy for both partners

Because nutrient stores are so central to both female and male reproductive health, a high-quality prenatal is one of the simplest ways to build a strong foundation. As a women's health practitioner, I look for bioavailability first, meaning nutrients in forms the body can readily absorb and use, and that is where WeNatal stands out.

WeNatal for Her delivers 24 key nutrients in clinically informed doses and their most absorbable forms, including methylfolate, methylated B vitamins, iron, iodine, zinc, magnesium, choline, and a higher dose of vitamin D than many prenatals. In a three-cycle clinical study of 40 women conducted by an independent lab, WeNatal for Her was associated with statistically significant improvements in several participant-reported and biomarker measures, including vitamin D levels, energy, and mood. 

Because fertility is a shared journey, WeNatal for Him provides 20 key nutrients and antioxidants designed around the roughly 90-day sperm cycle to support healthy sperm quality, count, and motility. Many of the nutrients in this article, vitamin D, B6, B12, vitamin E, and zinc, matter for both partners, which is why supporting both of you at once makes sense.

A note for partners

Here is something that still does not get enough attention: men are half of the fertility equation. Sperm health contributes meaningfully to conception and to a healthy pregnancy, and yet preconception care has historically focused almost entirely on women. That is worth changing, together.

The good news is that sperm are constantly regenerating, which means the preconception window is a genuine opportunity. The same nutrients that support egg health, especially vitamin D, the B vitamins, vitamin E, and zinc, also support sperm quality, motility, and protection from oxidative stress. Simple, consistent steps in the months before conception are a powerful form of shared support.

If your partner wants to learn more, our reproductive urologist debunks the most common myths about male fertility in unraveling the truth about male infertility, and our guide to male fertility and sperm health covers the everyday habits that matter most.

When should you talk to your provider?

Nutrition is one supportive piece of a much larger picture, and personalized care matters, especially after a loss. Consider reaching out to your healthcare provider if any of the following apply:

• You have experienced two or more pregnancy losses and want to explore possible contributing factors.
• You are unsure of your vitamin D, iron, or B12 status and would like to have your levels tested.
• You have a known health condition, take medication, or have questions about how a supplement fits your situation.
• You are navigating grief after a loss and could use support for your mental and emotional wellbeing.
• You have been trying to conceive for 12 months, or 6 months if you are over 35, without success.

A provider can help you understand your individual situation, order appropriate testing, and build a plan that fits your body and your history. Nothing in this article is a substitute for that personalized guidance.

Frequently asked questions on nutrition and miscarriage

Can nutrition prevent a miscarriage?

Most miscarriages, particularly in the first trimester, are caused by chromosomal differences in the developing embryo and are not the result of diet or lifestyle. What good nutrition can do is support your overall reproductive health and the nutritional demands of early pregnancy.

Which nutrients matter most before and during early pregnancy?

Six that appear consistently in the research are vitamin D, folate, vitamin B6, vitamin B12, vitamin E, and zinc. Other supportive nutrients include choline, iron, iodine, magnesium, selenium, CoQ10, vitamin C, copper, vitamin B3, and omega-3s. A comprehensive prenatal is designed to provide these together in bioavailable forms.

Is miscarriage my fault?

No. This is important, so please hear it plainly. The large majority of early losses are due to chromosomal factors outside anyone's control. A miscarriage is not a reflection of something you ate, did, or failed to do.

Should my partner take a prenatal too?

Supporting sperm health is a meaningful part of a shared preconception plan, since men contribute roughly half of the fertility equation. A men's prenatal such as WeNatal For Him is formulated around the sperm cycle to support healthy sperm quality, count, and motility.

What is MTHFR, and why does folate form matter?

MTHFR is a common gene variant that can make it harder for the body to use synthetic folic acid. Choosing a prenatal with methylfolate, the active form of folate, means your body can absorb and use it well regardless of your genetics.

When should I start taking a prenatal?

Because eggs mature over about 90 days and sperm regenerate on a similar cycle, starting three to six months before trying to conceive is ideal. That said, beginning at any point is worthwhile, and your provider can help you decide what is right for you.

A note from WeNatal on nutrients for a healthy pregnancy

Miscarriage is heartbreaking, and if you have experienced one, we are so sorry. Please remember that it's not your fault. Be gentle with yourself, lean on the people who love you, and give yourself permission to grieve and to heal on your own timeline.

When you feel ready to focus on nourishment again, know that you do not have to figure it out alone or aim for perfection. Small, consistent steps for both you and your partner are what build a strong foundation over time. Fertility, pregnancy, and postpartum health are one connected, whole-body story, and support, not pressure, is always the goal.

Not sure where to begin? Take the WeNatal quiz for a personalized recommendation, explore WeNatal for Her, or support both partners at once with WeNatal Together. Fertility is a partnership, and you are better, stronger, and healthier together.