Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Seberina Darcy, nutritional therapist and owner of Align Health and Wellness Store in Birr, Co Offaly

For anyone thinking about trying for a baby, good nutrition and healthy lifestyle habits are an important starting point. I would begin with regular, nourishing meals rather than a restrictive “fertility diet”. Include a variety of colourful vegetables and fruit, wholegrains, beans and lentils, quality protein and healthy fats. Simple choices can make this manageable: add eggs or yoghurt to breakfast, include protein and vegetables at lunch, and choose iron-rich foods such as lentils, beans or meat alongside a source of vitamin C. Eating enough is important too, especially if you exercise regularly or tend to skip meals. These foundations matter for both partners.

It’s also a good time to arrange a preconception check including bloodwork with your GP, especially if you have a thyroid condition, irregular periods or another ongoing health concern, or take regular medication. Preparing for pregnancy should feel like caring for your health, not striving for a perfect routine.

Key nutrients and supplements
Certain vitamins and minerals are particularly important when preparing for pregnancy. Folate is the essential starting point. Green leafy vegetables, beans and fortified foods provide folate, but food alone does not replace the recommended supplement: most people planning pregnancy should take 400 micrograms of folic acid daily, ideally starting three months before conception and continuing through the first trimester. Some people may need a higher prescribed dose, so it is worth checking with a GP. Methylfolate is an active form of folate that the body can use readily, which is why some prenatal supplements include it and this is the form of folate I recommend to my customers and clients.

Iron-rich foods include meat, lentils, beans, eggs and fortified cereals. Adding vitamin C-rich foods can help the body to absorb plant-based iron. Oily fish provides omega-3 fats, while eggs, chicken and salmon provide choline. Vitamin D is another nutrient to pay attention to, especially in Ireland. Needs differ from person to person, especially with dietary restrictions or a thyroid condition. Ask your GP to include a vitamin D test as part of your bloodwork.

People commonly ask about prenatal multivitamins, omega-3, vitamin D, iron and supplements promoted specifically for fertility. I start by checking what they already take. A pregnancy-appropriate multivitamin may be convenient, but labels matter: check its methylfolate and vitamin D content, avoid doubling up with separate products, and check for ingredients that may be unsuitable in pregnancy. Iron should generally be guided by a confirmed need and medical advice, rather than taken automatically.

Lifestyle and emotional wellbeing
Trying for a baby can be emotionally exhausting, particularly when it takes longer than expected. I would never tell someone that stress is the reason they have not conceived. Rest, movement and emotional support are worthwhile because they help people feel better through the process.

My practical advice is to keep movement enjoyable and sustainable, protect a regular sleep routine where possible, eat consistently and make room for something that helps you unwind, whether that is a walk, a Reiki session, yoga, breathing exercises or time with someone you trust. Both partners can take part in looking after their health. I also love journalling as a way to check in with yourself. Even five minutes to write down what you’re feeling, what you need, or one thing you’re grateful for can help you process a journey that sometimes feels uncertain. These practices are there to support you, without the pressure of treating them as a formula for pregnancy.

And if conception is taking longer than expected, seek advice. The HSE advises seeing a GP after 12 months of trying for those aged 35 or under, or after six months for those aged 36 or over, and sooner when there is a relevant health concern.

Preparing for pregnancy is about caring for yourself along the way, with kindness as well as good information.