Q&A with Registered Nutritional Therapist Rebecca Taylor

As a mum and nutritionist, I know how much our bodies (andminds) go through in the journey from preconception to thepostnatal months. Below I’ve answered some of the most common questions I get asked in clinic, blending the science with practical tips you can actually use day to day.

Fertility

1. Does gut health influence fertility and reproductive hormones in both men and women?
 Absolutely. A healthy gut helps regulate hormone balance, supports nutrient absorption and keeps inflammation under control – all of which play a huge role in fertility. For women, gut bacteria help with oestrogen metabolism meaning too much or too little doesn’t build up in the body. For men, poor gut health can contribute to inflammation that affects sperm quality. Think of your gut as the control centre: if it’s not working well, the rest of the body (including reproductive health) can really struggle.

2. What nutrients are best two weeks after ovulation to give myself the best chance of conceiving?
 This is what we call the “luteal phase,” when your body prepares the womb lining for implantation. Nutrients that support progesterone (or, as I like to call it, the ‘calm and cosy’ hormone) are key:

●      Magnesium (leafy greens, pumpkin seeds, dark chocolate) helps calm the nervous system

●      Vitamin B6 (bananas, chickpeas, chicken) supports hormone production

●      Zinc (nuts, seeds, seafood) is essential for egg quality and implantation
 
Pairing these with stable blood sugar from balanced meals (protein + fibre + healthy fats) gives your body the best environment for conception.  In practice, we know it isn’t always easy to eat perfectly every day, which is where I often recommend a good preconception supplement to ensure you’re covered while you do your best with food.

3. What nutrient deficiencies do you see most often in people trying for a baby – and what’s the best way to address them?
 The big ones are iron, vitamin D, zinc, iodine and folate. All are crucial for egg and sperm health and for preventing early pregnancy complications. While a good preconception supplement can really help, food sources still matter: oily fish for vitamin D and iodine, beans and lentils for iron, leafy greens for folate and nuts/seeds for zinc. Testing vitamin D levels is especially useful as so many of us in the UK are deficient.

4. Can my partner’s diet and lifestyle really make a difference to our chances of conceiving?
 Yes – massively! Sperm quality is influenced by antioxidant intake, blood sugar balance, alcohol, smoking and even stress. It takes around three months to make a new batch of sperm, so those lifestyle tweaks today will show up in future fertility results. Encouraging your partner to eat colourful fruit and veg, cut back on alcohol and include zinc- and selenium-rich foods (like Brazil nuts and eggs) can genuinely shift the odds. Supplements can be helpful here too if diet isn’t always consistent.

Pregnancy

5. Morning sickness makes it hard to eat properly – what simple swaps keep me and my baby nourished when I can’t face a full meal?
 It’s about gentle, frequent bites. Try:

●      Oatcakes with nut butter instead of skipping breakfast

●      Smoothies with fruit and yoghurt when you can’t face solids

●      Soups or broths for warmth and hydration

●      Frozen grapes or melon cubes if only something cold will do

Focus on what you can eat rather than worrying about what you can’t. Small amounts still add up. A gentle pregnancy supplement can be a helpful safety net when nausea makes meals tricky (been there!).

6. How important is protein in pregnancy, and what are easy ways to get enough if I’m always tired or off meat?

Protein is vital – it helps build your baby’s tissues, placenta and your own expanding blood volume. But it doesn’t always mean a steak. Try:

●      Greek yoghurt or cottage cheese with fruit

●      Eggs (boiled for easy snacks)

●      Hummus with veggie sticks

●      Lentil soups or dhal

●      Nut butter on toast
 
These options are gentle, quick and don’t involve heavy cooking.

7. Is it true I need to “eat for two” while pregnant?
Not quite. In the first two trimesters your energy needs are only slightly higher. By the third trimester, you need roughly an extra 200 calories a day – about a slice of wholegrain toast with nut butter. What matters more than calories is the nutrient density: protein, iron, omega-3 fats and fibre. So it’s less “eat for two” and more “nourish for two”.

8. Can what I eat in pregnancy affect my baby’s future allergies or gut health?
Yes. We now know that a mum’s diet shapes her baby’s microbiome and immune system. Eating a diverse range of plants including fibre-rich foods can lower your child’s future risk of allergies and support stronger gut health. Omega-3s from oily fish and nuts may also reduce allergy risk. Avoiding overly processed foods and including probiotics (like kefir or live yoghurt) can make a real difference.

Postnatal

9. After giving birth I feel drained – which nutrients are most important to restore first?
Iron, B vitamins, vitamin C and omega-3s are top of the list. Blood loss during delivery means iron stores can plummet. Pairing iron-rich foods (beans, meat, greens) with vitamin C helps absorption. Omega-3s are vital for mood and inflammation while B vitamins support energy. A good quality postnatal supplement can help bridge gaps while you’re recovering.

10. Does what I eat while breastfeeding actually change my milk supply or its quality
Yes, to a degree. Your body prioritises milk production, but your own nutrient stores can get depleted if intake is low. Certain foods like oats, flaxseeds and fenugreek are traditionally linked to supporting supply, though the evidence is mixed. What’s clear is that omega-3s, iodine and vitamin D directly influence the nutrient profile of breast milk – so your diet does shape quality.

11. Is there a natural way through diet to help with postnatal hair shedding and tired skin?
 Hair shedding is common because of hormonal shifts, but nutrition can help support recovery. Focus on protein (for keratin production), iron (low iron worsens shedding) and collagen-building nutrients like vitamin C and zinc. Bone broth, eggs, nuts and citrus fruits are gentle options. Hydration is also underrated for skin glow and elasticity.

12. Which foods or supplements can help boost energy and mood in the postnatal months?
 Think blood sugar balance first: skipping meals or living off caffeine and biscuits leads to energy crashes. Aim for meals with protein and fibre to keep you steady. Magnesium-rich foods (pumpkin seeds, leafy greens), omega-3s (salmon, walnuts) and probiotics all support mood. Supplements like vitamin D and B-complex are worth considering, especially through the winter months.

As both a mum and nutritionist, I love how Fruitful makes targeted nutrition feel simple and achievable. Each product acts like a “safety net” at a stage when your body needs that extra support:

●      Preconception: A smart blend of folate, zinc, antioxidants and adaptogens to fully prepare your body and take the stress out of juggling multiple supplements

●      Pregnancy: Gentle iron and balanced nutrients that are kinder on the stomach and help reduce nausea compared to many standard pregnancy multis

●      Postnatal: Omega-3s and active B vitamins to support recovery, mood and energy when most mums are running on fumes

 It’s surprisingly hard to find truly good quality supplements where the forms of nutrients are optimal, especially at a time when it matters most. Fruitful has clearly been designed with real women (and their partners) in mind – something I appreciate deeply as both a practitioner and a mum.