Foods high in calcium include dairy products (cheese, cottage cheese, cheddar cheese, ice cream, and yoghurt), calcium fortified orange juice, broccoli, certain types of cabbage, and white beans.

Foods high in magnesium include green leafy vegetables (one of the best sources of magnesium), spinach, artichoke, almost any type of beans (e.g. kidney, navy, black), tomatoes, broccoli, peas, lentils, potatoes. Other sources of magnesium include grains such as oat bran, barley, wheat flour, and buckwheat.

Increasing your intake of calcium and magnesium can be done any time before you plan to conceive, but ideally should be done at least 6 weeks before.