Fannie Beaulieu is a registered dietitian with expertise in fertility, pregnancy, and post-partum nutrition. Her approach is grounded in evidence-based science, and she work with women who are navigating the journey of conception, supporting their bodies through thoughtful nutrition and lifestyle adjustments. Having worked closely with women in various stages of reproductive health, she understands how important it is to nurture your body after a miscarriage while preparing for future conception. For more tips and guidance on fertility nutrition, follow her on Instagram or visit her website.
For many, a miscarriage is an incredibly painful and confusing chapter, filled with a mix of emotions and unanswered questions. Yet, every experience is unique, and whether the pain feels overwhelming or the moment is met with quiet resilience, your journey matters and deserves care and compassion.
One way to support your body through this healing process is by focusing on nutrition. While no single food can change the outcome, a balanced, evidence-based approach to nutrition can help your body heal physically, restore balance, and prepare for a healthy pregnancy when you're ready. Below, we’ll discuss key nutrients and dietary strategies that may support you during this phase of trying to conceive (TTC) after a miscarriage.
1. Iron: Replenishing Essential Stores
After a miscarriage, it’s important to replenish your iron stores, particularly if there has been significant blood loss. Low iron levels can lead to anemia, which may cause fatigue, weakness, and slower recovery. Studies show that iron is crucial for reproductive health as it supports proper ovulation and helps regulate the menstrual cycle.
Sources of Iron:
- Lean red meat
- Liver
- Poultry
- Legumes (lentils, chickpeas)
- Dark leafy greens (spinach, kale)
Tip: Pair iron-rich foods with vitamin C (such as oranges, strawberries, or bell peppers) to improve absorption.
2. Folate: Essential for Reproductive Health
Folate (vitamin B9) is an essential nutrient when TTC, as it plays a crucial role in DNA synthesis and cellular division. This is especially important for the development of a healthy embryo early in pregnancy. Adequate folate levels help reduce the risk of neural tube defects and support overall reproductive health.
It’s important to note that folate comes in two forms: the natural form found in food and the synthetic form, folic acid, used in supplements and fortified foods. The body processes these forms differently, and some individuals may have difficulty converting folic acid into the active form, which is needed for the body to use it effectively. For this reason, some women may benefit from taking a supplement containing methylfolate, the bioavailable form of folate.
If you're unsure whether you would benefit from methylfolate, it's a good idea to speak with a dietitian specialized in fertility to explore the best option for your needs.
Sources of Folate:
- Dark leafy greens (spinach, kale, collard greens)
- Beans and legumes (lentils, chickpeas, black beans)
- Peanuts and hazelnuts
- Liver (particularly beef liver)
Including these foods in your diet can help ensure you're meeting your folate needs naturally, while discussing supplementation options with a professional will help guide you toward the best choice for your fertility journey.
3. Vitamin D: Regulating Hormonal Balance
Vitamin D plays a crucial role in supporting the body’s immune function, bone health, and hormonal regulation. Research suggests that vitamin D may help improve reproductive health by supporting ovulation, regulating menstrual cycles, and improving overall fertility outcomes. Inadequate levels of vitamin D have also been associated with pregnancy complications, making it an important nutrient to focus on when trying to conceive.
While sunlight is a natural source of vitamin D, it’s not always easy to get enough, especially in colder months or if you spend most of your time indoors. Vitamin D-rich foods like fatty fish (salmon, mackerel), egg yolks, and fortified products (dairy or plant-based milk) can help, but sometimes food alone isn’t enough to reach optimal levels.
For this reason, supplementing with vitamin D may be beneficial for some individuals, particularly those with known deficiencies. Research suggests that maintaining adequate levels of vitamin D through supplements can support reproductive health and prepare the body for pregnancy. If you're considering supplementation, it’s important to discuss this with a dietitian specializing in fertility nutrition to determine the appropriate dosage and ensure it fits your specific needs.
4. Omega-3 Fatty Acids: Reducing Inflammation and Supporting Reproductive Health
Omega-3 fatty acids are essential fats that play a role in reducing inflammation, improving circulation, and supporting cellular health. Studies suggest omega-3s may support reproductive health by improving egg quality and regulating hormonal balance. Inflammation can disrupt the fertility process, so anti-inflammatory omega-3 fatty acids can help by supporting both hormonal and ovarian health.
Sources of Omega-3s:
- Fatty fish (salmon, sardines)
- Walnuts
- Flaxseeds and chia seeds
- Hemp seeds
5. Zinc: Essential for Fertility
Zinc is a vital mineral that supports a healthy immune system and plays a role in reproductive health. It is involved in ovulation and egg development, and its deficiency has been linked to fertility issues. Zinc also helps maintain hormonal balance, which can be particularly helpful if you're trying to conceive after a miscarriage.
Sources of Zinc:
- Shellfish (oysters, crab)
- Red meat
- Legumes (chickpeas, lentils)
- Nuts and seeds (pumpkin seeds, cashews)
6. Antioxidant-Rich Foods: Protecting Eggs and Sperm
Antioxidants help protect your cells from oxidative stress and free radical damage. In the context of fertility, antioxidants can help protect both eggs and sperm from damage, potentially improving egg quality and sperm health. Several studies have shown that antioxidants like vitamin C, vitamin E, and beta-carotene play key roles in supporting fertility.
Sources of Antioxidants:
- Berries (blueberries, strawberries)
- Dark chocolate (70% cocoa or higher)
- Nuts and seeds (almonds, sunflower seeds)
- Orange and red vegetables (carrots, sweet potatoes, bell peppers)
7. Protein: Supporting Hormonal and Cellular Health
Protein is essential for the formation and repair of tissues, hormone production, and cellular function. Adequate protein intake can support your body’s recovery after a miscarriage, as well as support reproductive health and hormone production.
Sources of Protein:
- Lean meats (chicken, turkey)
- Fish and seafood
- Tofu and tempeh
- Legumes and beans
- Eggs
8. Hydration: Maintaining Optimal Health
Proper hydration is vital for overall health, especially during the TTC phase. Water is necessary for nutrient transport, digestion, and the proper functioning of all bodily systems. Staying hydrated helps ensure that your hormones are balanced and that the nutrient-rich foods you eat are effectively utilized.
Tip: Aim for frequency over quantity. I recommend sipping water about three times per hour, rather than focusing solely on the total amount you drink. Herbal teas like red clover or peppermint are also excellent for staying hydrated, and these plants are believed to help support hormonal balance..
9. Avoiding Caffeine and Alcohol
While some women may enjoy caffeine and alcohol in moderation, both can negatively impact fertility. Research suggests that high caffeine consumption may affect ovarian reserve and ovulation, while alcohol has been shown to disrupt hormone balance. Reducing or eliminating both during the TTC phase can improve your chances of conception and overall health.
Tip: Consider replacing caffeinated beverages with herbal teas or decaffeinated drinks, and limit alcohol consumption to improve reproductive health.
Conclusion
The best way to increase your consumption of the nutrients mentioned above isn’t by seeing them as separate entities and just trying to include the foods listed. What will truly support your fertility is your overall eating pattern. By adopting habits that keep you nourished continuously, prevent cravings, and include an abundance of unprocessed foods, you’ll feel better throughout your fertility journey. This holistic approach will help you maintain balance, stabilize hormones, and prepare your body for a healthy pregnancy.
It's normal to feel overwhelmed, but a dietitian can help you break it down into manageable steps, ensuring you're confident in making the changes necessary for your health. Your fertility journey doesn’t have to be traveled alone—personalized guidance can help you stay focused on your goals and optimize your nutrition in a way that feels sustainable.
If you're ready to work with a nutritionist to support your fertility, you can contact Fannie here.
Sources:
- Vaquero, E. et al. (2015). Nutrition and Reproductive Health: A Critical Review of the Literature. Human Reproduction Update.
- Sathyapalan, T. et al. (2019). Vitamin D and Reproductive Health: A Review of the Literature. Journal of Human Reproductive Sciences.
- Bell, L. et al. (2010). Folic Acid and Reproductive Health: A Review of the Literature. Fertility and Sterility.
- Vujkovic, M. et al. (2010). Antioxidants and Fertility: A Review of the Evidence. Human Reproduction Update.