Fertility rates in the United States have been steadily declining. However, those that are planning to conceive or simply seeking to optimize their hormonal health have more control than they may realize. Diet and lifestyle choices play a crucial role in ovarian and hormonal function. Here are some evidence-based strategies to support fertility through nutrition and wellness.

Start Early: Preparing for Pregnancy

Optimizing fertility should begin well before conception. Experts recommend treating the body as if one is already pregnant when preparing for pregnancy. Egg quality and nutrient stores take approximately three months to improve, making early intervention essential. Ideally, individuals should begin optimizing their health at least three months before trying to conceive.

Nutritional Foundations for Fertility

Adopt a Mediterranean Diet

Among the various dietary patterns, the Mediterranean diet is widely recognized for its fertility benefits. This diet emphasizes:

• Healthy fats from sources such as fatty fish, olives, nuts, seeds and olive oil.

• High-fiber foods, including whole grains, legumes and vegetables.

• Lean protein sources to support hormone balance and reproductive function.

Increase Protein Intake

Many women of reproductive age consume insufficient protein. A simple yet effective strategy is to start the day with a protein-rich meal, such as an omelet with vegetables, and include protein sources at every meal.

Incorporate Healthy Fats

Adequate intake of healthy fats is essential for hormone production, including progesterone, which is necessary for conception and pregnancy maintenance. Key sources include avocado, full-fat dairy and low-mercury fatty fish. These foods also provide fat-soluble vitamins (A, D, E and K), which are vital for prenatal health.

Prioritize Micronutrients

Research suggests that nutritional deficiencies contribute to unexplained infertility. Essential micronutrients for fertility include magnesium, zinc, selenium and sodium. A nutrient-dense diet incorporating nuts, seeds, dark leafy greens and high-quality animal proteins can help meet these needs.

Lifestyle Considerations for Fertility

Manage Stress Effectively

Chronic stress can disrupt hormone balance and impair fertility. To promote a state of physiological safety, incorporate daily stress-reduction techniques such as deep breathing (e.g., box breathing), time in nature, yoga, adequate sleep and boundary setting.

Monitor Key Health Markers

Standard lab tests may not always provide a complete picture of fertility health. Individuals struggling to conceive or experiencing hormonal symptoms should consider a comprehensive evaluation, including:

• Fasting insulin and hemoglobin
A1c (to assess metabolic health)

• Vitamin D levels

• A complete thyroid panel

Partnering with a healthcare provider specializing in functional medicine can help identify and address underlying imbalances.

For those facing challenges with conception, it’s important to remember that fertility concerns are often linked to imbalances that can be addressed through a root-cause approach rather than symptomatic treatment. Nutrition and lifestyle modifications serve as powerful tools in supporting reproductive health and overall well-being.

Source: Jennifer Brannigan, RD, LDN, IFNCP, CDCES, is a Functional Nutrition practitioner specializing in using food as medicine to address chronic health conditions. For more information or to arrange for a free consultation, call 856-873-1498 or email [email protected].