Nutrition & Lifestyle Strategies to Support Fertility

When it comes to fertility, many couples are told, “Just relax and it will happen.” But the truth is, fertility is deeply connected to both nutrition and lifestyle. The foods you eat, the way you care for your body, and the rhythms of your menstrual cycle all play a role in supporting conception and giving your future baby the best possible start.

As holistic nutrition coaches, we see fertility as an extension of overall health. It’s not about quick fixes—it’s about creating the right environment for conception and a healthy pregnancy. We often say “your healthiest self will be your most fertile self”, and this means focusing on whole body health. Through nutrition, lifestyle, and mindset, we work to support the body holistically, laying the foundation for optimal fertility.

One thing many couples don't realize is that your habits and health, a minimum of 3 months before conception, can make a big impact on your ability to conceive.

We do want to make a quick disclaimer- There are some couples, even when doing “everything right”, who will need medical assistance to conceive, and we completely support these interventions when needed. We believe that creating a solid foundation of healthy habits can make a big difference—whether you conceive naturally or with medical support. These habits can work alongside any interventions to boost your chances and support your body through the process.

Did you know we have an ENTIRE PROGRAM dedicated to helping you learn more about your menstrual cycle and fertility? If you want to join the MANY women who have used this program to achieve pregnancy, click the link HERE  to learn more about our Female Body Blueprint Course! 

Let’s break down the key nutrients, cycle considerations, and lifestyle practices that can help when you’re trying to conceive.

Nutrition, Body Composition, and Micronutrients for Fertility

Before diving into specific micronutrients, it’s important to look at the foundation: overall nutrition and body composition. Fertility depends on having the right environment for ovulation, implantation, and early fetal development—and both under-fueling and over-fueling can make conception more difficult.

Healthy Body Fat for Fertility

• Fertility is less about the number on the scale and more about whether your body has enough (but not excessive) fat stores to support reproductive hormones.

• Too little body fat (typically under ~18% for women) can disrupt estrogen production, leading to irregular or absent ovulation. This is often seen in individuals with very high training loads, restrictive eating patterns, or a history of disordered eating.

• Too much body fat (typically over ~32–35%) can contribute to insulin resistance, excess estrogen, irregular cycles, conditions such as PCOS or metabolic challenges that affect ovulation.

• In our experience, the “sweet spot” for female fertility is often somewhere in the 23–28% body fat range—but what matters most is having regular, ovulatory menstrual cycles and a balanced hormonal environment.
  

  
  

Calories and Fertility

• When trying to conceive, most individuals should aim to eat at or around maintenance calories—enough to fuel daily energy needs, optimize hormone production, and support healthy egg quality.

• Eating below maintenance (chronic dieting or calorie restriction) can signal to the body that resources are scarce, which may suppress ovulation.

• If overweight, a modest calorie reduction can help restore cycle regularity and hormone balance. Even a small shift in body fat percentage can improve fertility outcomes.

• Furthermore, being at a healthy body weight and eating at maintenance calories will optimize your chances of a healthy pregnancy once conception is achieved

• Eating at consistent times and building meals with protein, complex carbs, fiber, and healthy fats also helps stabilize blood sugar, which directly impacts reproductive hormones.

  
  

With this foundation in place, micronutrients become the fine-tuning pieces that optimize fertility and fetal well-being. Here are the key ones to focus on:

Folate (Vitamin B9)

• Why it matters: Folate is critical for early fetal neural tube development (the brain and spinal cord). Adequate folate status before conception reduces the risk of birth defects like spina bifida.

• Sources: Dark leafy greens, lentils, chickpeas, asparagus, avocado, and fortified grains.

• Tip: Consider a prenatal supplement with methylated folate, as some individuals don’t metabolize synthetic folic acid as effectively. We recommend starting a prenatal vitamin with folic acid 3-6 months PRIOR to when you want to start trying to conceive. 

  
  

Iron

• Why it matters: Iron supports healthy ovulation and blood flow to the uterus. During pregnancy, iron needs nearly double to support increased blood volume and fetal growth.

• Sources: Lean red meat, poultry, lentils, beans, pumpkin seeds, spinach. Pair plant-based sources with vitamin C-rich foods (like peppers or citrus) to boost absorption.

  
  

Zinc

• Why it matters: Essential for egg quality, hormone production, and implantation. For men, zinc also supports sperm health.

• Sources: Oysters (the richest source), beef, pumpkin seeds, cashews, chickpeas.

  
  

Vitamin D

• Why it matters: Low vitamin D levels are linked to irregular cycles, ovulatory issues, and reduced fertility. Vitamin D also supports immune balance and early bone development in the fetus.

• Sources: Sunlight, fatty fish (salmon, sardines), egg yolks, fortified dairy or plant milks. Supplements may be needed, especially in colder climates. Many individuals, especially in northern climates, require supplementation

  
  

Omega-3 Fatty Acids (EPA + DHA)

• Why it matters: Omega-3s regulate inflammation, support healthy ovulation, and improve blood flow to the reproductive organs. DHA in particular is vital for fetal brain and eye development.

• Sources: Salmon, sardines, mackerel, chia seeds, flaxseeds, walnuts. If fish intake is low, for example, eating salmon less than 2x/week, we recommend supplementation. 

  
  

B Vitamins (B6 + B12)

• Why it matters: B6 helps regulate hormones and can ease PMS symptoms, while B12 supports energy production, ovulation, and early nervous system development in the fetus.

• Sources: B6 – bananas, potatoes, poultry. B12 – animal products like eggs, fish, meat, or fortified plant-based foods if vegetarian/vegan.
  

Magnesium

• Why it matters: Supports progesterone production, muscle relaxation, and stress regulation. Magnesium also helps with blood sugar balance, which is important for hormone health.

• Sources: Dark chocolate, nuts, seeds, whole grains, leafy greens.
  

Choline

• Why it matters: Choline plays a role similar to folate in preventing neural tube defects and is essential for brain and liver development. It also supports placental health. Despite its importance, many prenatal supplements lack adequate choline.

• Sources: Eggs (especially the yolk), salmon, chicken, beef liver, soybeans. If an individual is eating less than 2-3 eggs/day, supplementation is recommended at 450mg/day. 
  

Iodine

• Why it matters: Iodine is vital for thyroid health, which directly influences ovulation, metabolism, and fetal brain development. Deficiency can increase the risk of miscarriage and cognitive issues in the child.

• Sources: Seaweed (kelp, nori), iodized salt, fish, dairy. Some prenatal vitamins include iodine, but not all—always check the label.
  

Additional Supplementation:

As mentioned above, individuals will often need to supplement their diet with Choline, Vitamin D, and Omega 3 Fatty acids. Another supplement that is often used in the fertility space, especially if an individual is over the age of 30 or has had a previous miscarriage, is CoQ10. We highly recommend taking this supplement when trying to conceive, especially if you meet the above criteria. You want to stop taking CoQ10 once you become pregnant, while you can continue with choline, vitamin D, and Omega-3 Fatty Acids during your pregnancy! 

Macronutrients for Fertility

While micronutrients fine-tune fertility and fetal health, macronutrients (protein, carbohydrates, and fats) lay the groundwork. The balance of these three not only supports energy and hormone production, but also creates the environment your body needs for a regular, healthy cycle.

Protein

• Why it matters: Protein provides the amino acids needed to build hormones, enzymes, and the uterine lining. It also supports blood sugar balance, which is key for ovulation.

• How much: Aim for 1.8–2.0 g of protein per kilogram of body weight per day. For most women trying to conceive, that works out to about 25–35g of protein per meal. ** If you are active and strength train regularly, you want to lean to the HIGHER end of this range!

• Sources: Lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu, tempeh, protein powders (whey, casein, or plant-based).
  

Carbohydrates

• Why it matters: Carbs provide quick energy for both the body and reproductive system. Adequate carbs are necessary to signal safety to the body and keep cycles regular. Very low-carb or restrictive diets can sometimes disrupt ovulation.

• How much: Generally, 35–50% of daily calories from carbs is a solid range for most women trying to conceive. Adjust up or down based on activity level and how your body feels.

• Best choices: Focus on complex carbs that provide fiber and micronutrients—whole grains, beans, lentils, starchy vegetables (sweet potatoes, squash), and fruit. Pairing carbs with protein or fat helps maintain stable blood sugar.
  

Fats

• Why it matters: Fats are essential for hormone production, cell membrane integrity, and absorption of fat-soluble vitamins (A, D, E, K). Omega-3 fatty acids, in particular, play a major role in reducing inflammation and supporting ovulation.

• How much: Around 25–35% of daily calories from fats is supportive for fertility. 

• Best choices: Prioritize unsaturated fats (olive oil, avocado, nuts, seeds, fatty fish) while keeping saturated fats moderate (from dairy, eggs, meat). Minimize trans fats, as they’re linked to lower fertility rates.
  

Putting It Together

A fertility-supportive plate generally includes:

• A palm-sized portion of protein (chicken, salmon, beans, etc.)

• A fist-sized portion of complex carbs (quinoa, potatoes, fruit, etc.)

• A thumb-sized portion of healthy fats (olive oil, avocado, nuts)

• Plenty of colourful vegetables for fiber, antioxidants, and micronutrients

  
  

The Menstrual Cycle and Fertility Awareness

Understanding your cycle gives you insight into when your fertile window occurs and whether your hormones are balanced enough to support conception.

• Follicular Phase (first half of cycle): Estrogen rises to prepare the egg. Supporting this phase with antioxidant-rich foods (berries, leafy greens, colourful vegetables) can protect egg quality.

• Ovulation (mid-cycle): The egg is released. Fertility peaks for about 4–5 days. This is the most important time for conception. Adequate cervical mucus is key for sperm transport—hydration and omega-3s help here.

• Luteal Phase (second half): Progesterone dominates to support potential implantation. Magnesium, vitamin B6, and complex carbohydrates can help stabilize mood, support progesterone, and reduce PMS-like symptoms.

• Cycle Check-In: If cycles are irregular, very short, or very long, it may point to underlying nutrient imbalances, thyroid issues, or conditions like PCOS that can affect fertility.

  
  

Learn more about your menstrual cycle in our full blog devoted to this HERE

Birth Control and Fertility: What to Know Before Trying to Conceive

Many people use hormonal birth control for years, whether as a primary method of contraception or to manage cycle symptoms like heavy bleeding or acne. While birth control is effective at preventing pregnancy, it can sometimes mask underlying cycle issues and affect nutrient status.

Masking Cycle Irregularities

• Hormonal contraceptives (pills, patches, implants, or hormonal IUDs) work by regulating hormones artificially.

• While on birth control, you may experience regular “withdrawal bleeds,” but this doesn’t always reflect natural ovulation.

• Conditions like PCOS, low progesterone, thyroid imbalance, or insulin resistance can remain hidden while using birth control, only becoming apparent once you stop.

  
  

Nutrient Depletion

Long-term hormonal contraception has been associated with lower levels of certain micronutrients, including (Palmery et al., 2013):

• B vitamins (especially B6, B12, and folate), which are critical for hormone production and early fetal development

• Magnesium, important for progesterone production and stress regulation

• Zinc, essential for ovulation and egg quality

• Vitamin C, important for corpus luteum function and hormone balance

Replenishing these nutrients through diet and supplementation when appropriate before trying to conceive is a proactive way to support fertility. 

Timing Your Transition

• It’s generally recommended to come off hormonal birth control about 6 months before trying to conceive, while acknowledging that there is the chance that you COULD become pregnant within this window, even if trying to conceive is not yet your goal.

• This allows your body time to:

  • Restore natural hormone rhythms and ovulation

  • Identify any underlying cycle irregularities

  • Rebuild nutrient stores that may have been depleted

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Tip: Track your cycle after coming off birth control. Monitoring basal body temperature, cervical mucus, or using ovulation kits can provide valuable insights into your natural cycle and readiness for conception. We teach you how to do this in our Female Body Blueprint Course.

Debunking Seed Cycling

What is seed cycling?

Seed cycling is a popular trend where specific seeds—like flax, pumpkin, sunflower, and sesame—are eaten in different phases of the menstrual cycle with the goal of balancing estrogen and progesterone. The claim is:

• Follicular phase (Day 1–14): Flax and pumpkin seeds to boost estrogen.

• Luteal phase (Day 15–28): Sunflower and sesame seeds to boost progesterone.

The problem:

• There is no strong scientific evidence that eating seeds in this pattern changes hormone levels or regulates cycles (2).

• Most studies linking seeds to hormones look at overall nutrient content, not cycle timing.

• Hormone regulation is complex and depends on body fat, energy intake, stress, thyroid function, and overall nutrition, not just seeds.

  
  

Bottom line: Seed cycling is not a proven method to balance progesterone or estrogen (2).

Foods That Actually Support Progesterone

Progesterone is crucial for:

• Preparing the uterus for pregnancy

• Supporting early pregnancy

• Regulating menstrual cycles

  
  

Key nutrients that support progesterone production:

1. Zinc – Required for progesterone synthesis.

   • Sources: Pumpkin seeds, beef, chickpeas, spinach, cashews

2. Magnesium – Supports adrenal and ovarian hormone production.

   • Sources: Leafy greens, almonds, dark chocolate, black beans

3. Vitamin B6 – Helps with hormone regulation and reduces PMS symptoms.

   • Sources: Bananas, salmon, chicken, sunflower seeds, potatoes

4. Vitamin C – Plays a role in progesterone synthesis in the corpus luteum.

   • Sources: Oranges, strawberries, bell peppers, broccoli

5. Vitamin E – Linked to improved luteal phase function.

   • Sources: Almonds, sunflower seeds, spinach, avocado

6. Healthy Fats – Cholesterol is the building block of progesterone.

   • Sources: Olive oil, avocado, fatty fish, nuts, seeds

     
     

Practical tip: Rather than “cycling” seeds, aim for a balanced intake of these nutrients consistently throughout your cycle.

Lifestyle Foundations for Fertility

While nutrition provides the building blocks for fertility, lifestyle habits create the environment your body needs to support ovulation, implantation, and early fetal development. Small, consistent changes can have a big impact.

Sleep

• Why it matters: Sleep regulates key reproductive hormones like melatonin, estrogen, progesterone, and cortisol. Poor sleep can disrupt ovulation and menstrual regularity.

• Recommendations: Aim for 7–9 hours of quality sleep per night. Prioritize a consistent sleep schedule, limit screens 60–90 minutes before bed, keep your bedroom cool and dark, and consider relaxing pre-bed rituals like reading or gentle stretching.
  

Stress Management

• Why it matters: Chronic stress elevates cortisol, which can interfere with reproductive hormone production, disrupt ovulation, and negatively impact implantation.

• Practical strategies: Meditation, journaling, deep breathing, yoga, walking in nature, or listening to calming music. Even 10–20 minutes daily of stress-reducing activity can help.
  

Movement & Exercise

• Why it matters: Moderate exercise improves insulin sensitivity, supports healthy body composition, reduces stress, and enhances blood flow to reproductive organs.

• Guidelines:

  • Strength training 3-5 times per week to support lean body mass and hormone balance

  • Of note, *** the recommendations are the same for pregnant and postpartum women unless medically contraindicated

  • Moderate cardiovascular activity (like brisk walking, running, cycling, or swimming) 1-2x/week. 
    

Massage & Bodywork

• Why it matters: Improves circulation to reproductive organs, reduces stress, and supports lymphatic drainage.

• Options: Fertility-focused massage, deep tissue massage, or gentle full-body massage once or twice per week.
  

Acupuncture

• Why it matters: Evidence suggests acupuncture can improve cycle regularity, increase blood flow to the uterus and ovaries, and reduce stress.

• Tips: Schedule sessions during both the follicular and luteal phases for the best potential benefits, ideally with a licensed practitioner experienced in fertility support.
  

Environmental Considerations

• Why it matters: Exposure to endocrine-disrupting chemicals (EDCs) can interfere with hormone balance and ovulation.

• Practical strategies:

  • Reduce use of plastics (especially for food storage), and choose glass or stainless-steel containers.

  • Limit personal care products with phthalates, parabens, and synthetic fragrances.

  • Choose organic produce when possible to reduce pesticide exposure.
    

Alcohol, Caffeine, and Tobacco

• Alcohol: Limit intake, as excessive consumption can impair ovulation and egg quality. Moderate consumption is generally considered safe for many, but less is better when trying to conceive.

• Caffeine: Moderate intake (~1–2 cups of coffee/day) is generally considered safe, but excessive caffeine may impact fertility in sensitive individuals.

• Tobacco & vaping: Strongly avoid, as smoking negatively affects both egg and sperm quality and increases miscarriage risk.
  

Male Considerations:

• Maintain a healthy body weight (avoid being underweight or obese)

• Eat nutrient-dense foods rich in zinc, selenium, folate, B12, vitamins C & E, omega-3s, and supplement with CoQ10 if over the age of 30, or if you have experienced a previous miscarriage. 

• Exercise regularly - we recommend 3-5 strength sessions/week. 

• Get adequate sleep (7–9 hours) and manage stress

• Avoid smoking, excessive alcohol (encourage elimination or greatly limit), and recreational drugs

• Reduce heat exposure (saunas, hot tubs, tight clothing)

• Limit exposure to toxins (pesticides, heavy metals, BPA, phthalates)

• Maintain regular sexual activity (every 1-2 days during the fertile window)
  

We do recommend working with your doctor for sperm testing if TTC for greater than 3-6 months with no resulting pregnancy. 

Takeaway: Fertility isn’t just about what you eat—it’s how you sleep, move, manage stress, and care for your environment and emotional health. Implementing consistent, supportive lifestyle habits creates the foundation your body needs to conceive and carry a healthy pregnancy.

Bringing It All Together: Supporting Your Fertility Journey

Trying to conceive is about more than timing—it’s about preparing your body, mind, and lifestyle so that you’re giving yourself the best chance for a healthy pregnancy. Fertility is influenced by a combination of factors: your body composition, energy intake, nutrient status, hormone balance, and overall lifestyle habits.

Key takeaways:

• Aim for a healthy body fat percentage and eating at maintenance calories (unless weight reduction is needed) to support ovulation and hormone production.

• Focus on macronutrients: protein for hormones and blood sugar balance, carbohydrates for energy, and healthy fats for hormone production and nutrient absorption.

• Prioritize micronutrients essential for fertility and early fetal development, including folate, iron, zinc, vitamin D, omega-3s, B vitamins, magnesium, choline, and iodine.

• Support your lifestyle foundations: adequate sleep, stress management, moderate exercise, supportive bodywork or acupuncture, reduced exposure to environmental toxins, and emotional well-being.

• Understand the impact of birth control—it can mask cycle irregularities and deplete certain nutrients, so planning to come off it about 6 months before trying to conceive allows your body to rebalance.
  

Remember, fertility is not about perfection—it’s about creating consistent, supportive habits that allow your body to function optimally. By focusing on nutrition, lifestyle, and self-care, you are investing in a foundation that supports not only conception but the health of your future child. We would LOVE to help you work towards building your own fertility foundation in a way that is meaningful to your unique life! Click the links below to learn more about our Female Body Blueprint Course, or to book a 1:1 consultation call here to discuss your goals in more detail!

All the love, 

Megan, Robyn, and the YQL Team

Author - Megan Reger

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REFERENCES

1. Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European review for medical and pharmacological sciences, 17(13), 1804–1813.

2. ​​Musazadeh V, Nazari A, Natami M, Hajhashemy Z, Kazemi KS, Torabi F, Moridpour AH, Vajdi M, Askari G. The effect of flaxseed supplementation on sex hormone profile in adults: a systematic review and meta-analysis. Front Nutr. 2023 Oct 20;10:1222584. doi: 10.3389/fnut.2023.1222584. PMID: 37927501; PMCID: PMC10623424.

The rest of the information that has not been directly cited in this blog was attained from The Clean Health Institute Prenatal Coaching Specialist Certification, which the author of this blog has completed.