Supporting Fertility through Nutrition

 

In a perfect world, men and women who’ve been trying to conceive should start making dietary changes well before pregnancy. We now know that one-third of fertility issues involve the female, one-third of fertility cases involve the male, and the final third involves both or is considered unexplained, with no known cause.

 

Getting a full Hormonal Blood Work Panel and an Adrenal Stress Test to review both partners’ health is an excellent start. Knowing your  Adrenal Health, Hormones, Thyroid health, Vitamin D, HbA1C, and Anemia levels is an incredible first step to identifying any potential issues with your fertility. 

For men, our first step is to address whether they are overweight, as this leads to a higher probability of low sperm counts and sperm levels. Getting rid of wheat (many articles now point to this food group as a leading cause of fertility issues), keeping your sugars (all sugars, even fruit) below 40g a day, and protein at 1.5g per 1lb of ideal body weight is a great first step!

 

Women, you have some of the same advice. Looking at your health before pregnancy and controlling blood sugars, weight, and stress levels leads to a more successful pregnancy. Think of you as the soil in any garden. The healthier you are, the healthier the baby is growing inside you!

 

Review all of your medications for both of you, as the following tend to affect Fertility.

NSAIDs (Non-steroidal anti-inflammatory drugs)

In 2018, it was discovered that men who took 1,200 mg of ibuprofen per day reduced fertility. For women, it was discovered that NSAIDs affected ovulation, particularly the ability of the egg to be released by the ovary. A better solution for pain and inflammation is to grab Saligesic

 

SSRIs- Selective Serotonin Reuptake Inhibitors- (Antidepressants) 

Women on SSRIs take significantly longer to conceive, reduce the efficacy of infertility treatment, and are associated with miscarriage and preterm birth. For men, SSRIs may reduce their mobility and quantity, based on a 2022 study. Many people find their depression and anxiety decrease after changing their diet and removing Wheat. 

 

MTHFR is an enzyme that regulates folate (a vitamin B necessary for red blood cell formation and healthy cell growth) production. If this is disrupted (a genetic inheritance from parents), your ability to perform methylation is affected. So, what is methylation? Your ability to regulate your response to stress and immunity, especially regarding viruses, regulate brain chemistry, and manage your ability to detoxify your body. 

We are finding that women and men with MTHFR (a wide variety of mutations) can affect fertility through the role in b vitamin synthesis, which affects folate production (you are familiar with the synthetic version of Folic Acid). With males, this can decrease sperm count and mortality in offspring, and in females, it can affect the process due to the methylation’s job in directing fetus development without defects. Furthermore, Prenatals and Supplementation with Folic Acid and L-Methylfolate (5-MTHF) can also affect Fertility negatively. To read more about MTHFR, check out our blog about MTHFR here.

 

 

The optimal food choices for fertility are, strictly speaking, abundant in healthy fats, fresh organic meats, and vegetables, low in sugars, and eliminating processed foods and all wheat products.

1. Have the Vitamins and Minerals You Need

 

Before you conceive, there are several food-based supplements and minerals that can help enhance sperm quality and egg quality and reduce the risk of congenital defects. 

We love Olprima DHA/EPA, which may assist in preserving eggs and increasing their quality, as well as the motility and quality of the sperm. Cataplex B gf are essential for fertility as well as a healthful pregnancy, this satisfies your need for synthetic folic acid (which has been linked to early miscarriages and nausea). Catalyn for your daily vitamin. Calcium Lactate helps boost your immune system and also helps prevent Charlie horses later on. Drenamin for adrenal support. All of these are fantastic for both males and females to take, and it is perfectly safe to continue once pregnant. To look at all of our Prenatal supplement support, click here

 

2. Plants, Plants, and Plants 

 

According to research, men and women who prefer to take additional organic vegetables and greens have greater fertility than those who do not take the required portions of each. The more salads with different types of greens you consume, the better.

3. Limit your intake of fake foods

 

Review your dietary lifestyle to see if it includes junk food, drinks, processed meats, and processed carbohydrates. Research also concluded that Sugar-sweetened drink intake (such as sodas) is related to decreased fertility. Diet can also affect this, instead of the instant affect of insulin, it becomes a delayed affect. 

 

Furthermore, research has indicated that women who eat a lot of junk food and little vegetables have a harder time getting pregnant than women who eat a healthy diet. Fast food consumption, which is typically heavy in saturated (unhealthy) fats, is found to be associated with ovulation-related reproductive problems, and manufactured foodstuffs have also been proven to be detrimental to fertility.

 

Here are some fun and surprising facts about why male and female health plays a crucial role in creating a healthy baby:

1. Sperm Quality Matters More Than Quantity

• It only takes one sperm to fertilize an egg, but quality beats quantity. Healthy sperm are more likely to result in a successful pregnancy and a healthier baby.

2. Sperm Health Reflects Overall Health

• The healthier a man is, the better his sperm quality. Issues like poor diet, smoking, and high stress can all negatively impact Fertility.

3. Sperm Carry the Genetic Blueprint

• Sperm delivers half of the baby’s DNA, determining key traits like gender and genetic health. A father’s genetic contribution is vital to the baby’s development.

4. Healthy Sperm Are Speed Racers

• A healthy sperm can swim at 5 millimeters per minute! Only the fastest and strongest reach the egg for fertilization.

5. Sperm Health Improves with Exercise

• Moderate exercise improves testosterone levels and boosts sperm count and motility. However, overtraining can have the opposite effect.

6. Antioxidants Are Sperm’s Best Friend

• Eating foods rich in antioxidants (like vitamins C, E, and zinc) protects sperm from oxidative damage, improving Fertility and reducing DNA fragmentation.

7. Smoking Affects More Than Just Lungs

• Smoking can reduce sperm count and damage DNA. Men who quit smoking improve their Fertility and the health of their future children.

8. Alcohol Reduces Sperm Quality

• Heavy drinking can lower testosterone, reduce sperm production, and impair sperm motility, affecting a couple’s chances of conception.

9. Stress Shrinks Fertility Potential

• Chronic stress can lower testosterone levels and impair sperm production, reducing Fertility. Relaxation techniques can help reverse this effect.

10. Sleep Equals Stronger Sperm

• Men who get 7–8 hours of sleep have better hormone balance and higher sperm counts than sleep-deprived men.

11. Sperm Love Cooler Temperatures

• Sperm production thrives at slightly below body temperature. Prolonged exposure to heat (like saunas, hot tubs, or tight clothing) can reduce Fertility.

12. Sperm Shape and Speed Matter

• Not all sperm are created equal. Morphology (shape) and motility (movement) are key to fertilization success. Healthier sperm are sleek and strong swimmers.

13. Dad’s Health Influences Baby’s Long-Term Health

• A father’s lifestyle choices and health can affect the baby’s risk of chronic diseases later in life, such as diabetes, heart disease, and even mental health.

14. Women Are Born with All Their Eggs

• Unlike men, who produce new sperm daily, women are born with 1-2 million eggs, which gradually decrease over time. About 300-400 will be ovulated in a lifetime!

15. Egg Quality Matters More Than Quantity

• Even though thousands of eggs are lost naturally every month, egg quality (not just quantity) is the key to healthy fertilization and a successful pregnancy.

16. Preconception Health Impacts Baby’s Genes

• A woman’s health before conception can influence how the baby’s genes function. Nutrient levels, exercise, and stress all influence early genetic programming.

17. The Uterus Is a Fertility Powerhouse

• The uterus is a self-regenerating organ! Its lining sheds and rebuilds each month to prepare for pregnancy, creating the perfect environment for an embryo to implant.

18. Hormones Rule Everything

• Estrogen, progesterone, and luteinizing hormone (LH) orchestrate the menstrual cycle and Fertility. A healthy hormone balance ensures the best chance of conception and a healthy pregnancy.

19. Ovulation Only Lasts 12-24 Hours

• An egg is only viable for 12–24 hours after ovulation. However, sperm can survive for up to 5 days in fertile cervical mucus, creating a fertile window.

20. The First 100 Days of Egg Maturation Are Key

• An egg’s journey to ovulation takes 90–120 days. During this period, lifestyle changes like eating nutrient-rich foods and reducing toxins can boost Fertility and improve egg quality.

21. Weight Plays a Major Role in Fertility

• Being underweight or overweight can disrupt ovulation. Maintaining a healthy weight improves hormonal balance and boosts the chances of conception.

22. The Gut and the Womb Are Connected

• A healthy gut microbiome plays a big role in fertility and pregnancy health. Gut bacteria help regulate estrogen and reduce inflammation in the reproductive system.

23. Sleep Is a Fertility Booster

• 7–8 hours of sleep per night helps regulate hormones like melatonin and cortisol, which are critical for ovulation and reproductive health.

24. Stress Impacts Ovulation

• High stress can interfere with the production of GnRH (gonadotropin-releasing hormone), disrupting ovulation and reducing fertility. Relaxation techniques can restore balance.

25. Nutrient Stores Affect Baby’s Development

• The nutrients a woman consumes before conception—like iron, omega-3s, and choline—lay the foundation for the baby’s brain, heart, and spinal cord development.

26. The Placenta Is a Marvel of Nature

• Once pregnant, the placenta becomes the baby’s lifeline, supplying oxygen and nutrients. It’s the only temporary organ the body grows and discards after birth.

27. A Mother’s Health Influences Lifelong Baby Health

• Studies show that a woman’s preconception health can affect the baby’s risk of diabetes, obesity, heart disease, and mental health later in life.

 

 

 

We hope this website supports your fertility experience. Whether you follow our suggested fertility lifestyle exactly or just consider it a resource to learn a little about what you’re consuming, we wish you great success. This is one of our four-part series on fertility; I encourage you to review the other three listed below.

 

4 Pillars of Health as it pertains to Fertility