Not Ready Yet? 8 Ways to Prepare for a Healthy Pregnancy Later

according to research, data, and my favorite Naturopath

By Jenny Smith Mattfeldt | Published September 29, 2025

You’re not ready for a baby—at least, not right this second. But maybe you’ve caught yourself thinking lately: “Eventually I want to have kids. How do I even start preparing for that?” The truth is, the choices you make now can make a huge difference in your future pregnancy, even before you’re actively trying. Setting your body up for success helps reduce complications, improves fertility, and supports a healthier baby. Think of it as laying the foundation: the stronger it is now, the better you're setting yourself up for success when the time is right.

01 Methylated B Vitamins

If the first term that pops into your head when you hear pre natal vitamins is 'folic acid' youre not alone. When folic acid enters your body it has to be converted into its active form (methylfolate) by the enzyme MTHFR. (You may have heard about the 'motherfucker' gene recently, this is her.) Up to 40% of women have an MTHFR gene variant that makes this conversion inefficient. If your body can’t fully process folic acid, unmetabolized folic acid can build up, and you may still be functionally deficient no matter how much you're taking.

Methylated B vitamins are the “ready-to-use” forms of B vitamins. As Naturopathic Dr. Kaylie Rozen explains, they "support energy, mood, and healthy methylation pathways, which are important for hormone balance and future pregnancy health."

They’re especially important before pregnancy because:

• Folate (B9): The methylated form (methylfolate) helps prevent birth defects in the baby’s brain and spine. If can’t process regular folic acid well, methylfolate is safer and more effective. Folate (vitamin B9) helps close the baby’s neural tube in the very earliest weeks, often before you even know you’re pregnant. Deficiency can lead to neural tube defects like spina bifida.

• B12: The methylated form (methylcobalamin) works with folate for healthy cell growth, fertility, and lowering miscarriage risk.

• B6: Helps balance hormones and can ease early pregnancy nausea.

02 Get Those Omegas

Omega-3s (especially DHA and EPA from fish oil) are crucial before pregnancy to support brain, nervous system, and hormonal health, and builds reserves for when pregnancy does happen. Since your body can’t make omega-3s on its own, getting enough before conception helps set both you and your baby up for a healthy start.

• Support fertility: They improve egg quality and help regulate hormones.

• Build your baby’s brain and eyes: DHA is a main building block for both.

• Reduce complications: Linked to lower risk of preterm birth, preeclampsia, and postpartum depression.

• Support mom’s health: They lower inflammation and protect the heart.

03 Vitamin D Always

Many women are low in vitamin D, so getting levels up before conceiving gives your body a strong foundation. It plays a role in reproductive health and overall hormone signaling (good to test first to make sure you're optimal, many women are deficient). Vitamin D is key before pregnancy because it:

• Supports fertility: Helps regulate cycles and hormone balance.

• Boosts immune health: Lowers risk of infections during pregnancy.

• Strengthens bones: For both mom and baby, since it helps absorb calcium.

• Reduces risks: Linked to lower chances of gestational diabetes, preeclampsia, and preterm birth.

04 The Herbal Route

Another Dr. Rozen favorite: don't forget about the herbs. Red raspberry leaf tea for toning for the uterus and nettle tea, which is rich in minerals like iron and magnesium. Both teas are gentle, nourishing, and give your body an extra mineral boost leading into pregnancy. She also notes, "adaptogens like ashwagandha or maca may be supportive if stress or energy is a concern, though those are best individualized."

Red Raspberry Leaf Tea

• Known as the “women’s herb,” it helps tone the uterus, which may make contractions more effective when the time comes.

• Rich in minerals (like iron and magnesium) that support fertility and pregnancy.

• Often used to reduce cramps and balance cycles before pregnancy.

Nettle Tea

• Packed with nutrients (iron, calcium, magnesium, vitamins A, C, K) that strengthen your body before pregnancy.

• Supports kidney and adrenal health, which can boost overall energy and resilience.

• Helps build iron stores, lowering risk of anemia during pregnancy.

05 You Specific Probiotics

A healthy microbiome supports hormones, digestion, and even vaginal health, all of which impact fertility and pregnancy outcomes. Female-focused probiotics are designed with strains that support both gut and vaginal health. They basically prep your “internal environment” so it’s healthier and more supportive of conception and pregnancy.

• Balancing vaginal microbiome: Keeping healthy bacteria (like Lactobacillus) dominant lowers risk of yeast infections, BV, and UTIs.

• Supporting fertility: A balanced vaginal environment makes it easier for sperm to survive and reach the egg.

• Boosting gut health: Better digestion and nutrient absorption = more of the vitamins and minerals you need for conception.

• Immune support: A strong microbiome helps protect mom and baby.

  
  

06 Cycle Awareness

Tracking your cycle with tools like Natural Cycles or even just a journal helps you. (You can try Natural Cycles for 20% with this link from Evrgreen.) Knowing exactly how each week of your cycle feels and what you can expect shifts the mindset from 'Oh I randomly got my period today' to 'I know exactly what my energy/ appetite/ hormones are going to be like this week'. Not only is that a powerful tool for conception down the road but it has so many more benefits:

• Pinpoint ovulation: Knowing your fertile window increases your chances of conceiving.

• Understand your phases: Follicular (higher energy, estrogen rising), ovulatory (most fertile), luteal (progesterone-driven, lower energy), menstrual (reset).

• Spot imbalances: Irregularities, short luteal phases, or PMS patterns can flag hormone issues worth checking before pregnancy.

• Work with your body: You can sync nutrition, workouts, and rest with your cycle to feel better and boost fertility.

07 Fertility Nutrition

How you're eating to support fertility is about giving your body the building blocks for healthy eggs, hormones, and a welcoming environment for pregnancy. Some of the big players are:

• Protein: Steady energy and hormone production. Aim for clean sources like poultry, fish, beans, and eggs.

• Healthy fats: Omega-3s (salmon, chia, flax) and olive oil support hormone balance and egg quality.

• Complex carbs: Whole grains, fruits, and veggies keep blood sugar steady (important since spikes can mess with ovulation). fiber

• Micronutrients:

  • Iron (spinach, red meat, lentils) → builds strong blood and prevents anemia.

  • Zinc (pumpkin seeds, oysters, beef) → crucial for egg quality and ovulation.

  • Magnesium (leafy greens, nuts, dark chocolate) → relaxes the body and supports hormones.

  • Antioxidants (berries, colorful veggies) → protect eggs and sperm from damage.

• Hydration: Proper fluid balance supports cervical mucus, which helps sperm reach the egg.

  
  

At its core, a Mediterranean-style diet (lots of plants, lean proteins, healthy fats, and minimal processed foods) is the gold standard shown to improve fertility.

08 Dad's Health

Your partner's not exempt from responsibility here. We can learn from Natural Womanhood, "not only do the genes from Dad build the placenta, but they also affect how the placenta communicates hormonally with the mother and the baby." They found the father's gut health and the presence of any metabolic syndromes (think diabetes or heart disease) led to a lower quality placenta and higher chances of preterm births. Dad's contribution doesn't stop at conception either, research shows the health of the sperm can influence how your pregnancy unfolds:

• Placenta health: The placenta is partly formed from the father’s DNA, so sperm quality (and its genetic material) can affect how well the placenta develops. A strong placenta means better nutrient delivery and overall pregnancy health.

• Morning sickness link: Some studies suggest that poor sperm quality or certain paternal genes can make the placenta less efficient, which may increase inflammation and contribute to worse nausea for mom.

• Epigenetics: Dad’s diet, stress, and lifestyle before conception can influence how certain genes are “switched on” in the baby, impacting long-term health.

Healthy sperm means higher chances of conceiving, lower miscarriage risk, and even healthier long-term outcomes for the baby. Pre-pregnancy, men can support fertility by:

• Eating nutrient-rich foods: Antioxidants (like vitamin C, vitamin E, zinc, selenium) protect sperm from damage.

• Omega-3s: Improve sperm count, motility, and shape.

• Limiting toxins: Smoking, heavy drinking, and too much heat (think hot tubs or laptops on the lap) can lower sperm quality.

• Staying active & healthy weight: Boosts testosterone and fertility.

• Managing stress & sleep: Both directly affect hormones and sperm production.

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