The Role of Nutrition and Supplements in Fertility Support
When you’re trying to get pregnant, the sheer volume of information out there can be overwhelming. Between Instagram, Google, friends, and mommy blogs, how do you know where to start?
As a family nurse practitioner, I’m often asked about the best ways to support fertility. This is such an important question, and I’m passionate about helping others optimize their fertility through a functional medicine approach.
Functional medicine focuses on the whole body and its systems rather than addressing symptoms in isolation. Your fertility is intertwined with every aspect of your health, so even seemingly unrelated actions can make a significant impact.
In this post, we’ll focus on a simple and practical approach to the roles nutrition and supplements play in fertility support.
Fertility Support: The Role of Nutrition
When a patient begins a conversation about fertility with me, I always ask, “What does a typical day of food look like for you?” While this only offers a snapshot, it helps me understand what you’re prioritizing in your nutrition choices.
For optimal fertility support, I encourage eating “the colors of the rainbow” and focusing on nutrient-dense foods. Many people don’t realize that adequate healthy fats and calories are crucial for becoming pregnant; some women may be restricting these too much without realizing the impact on their fertility.
Great sources of healthy fats include:
High-fat fish like salmon
Red meat
Eggs
Avocados
Nuts and seeds
The Mediterranean eating pattern has shown particularly strong support for fertility, incorporating many of these beneficial foods.
The Gut-Fertility Connection
We can’t talk about nutrition for fertility support without talking about gut health. The health of your digestive system directly influences both the inflammation level in your body and your body’s ability to absorb fertility-supporting nutrients. Problems in the gut may even affect hormone production, further impairing fertility.
With this in mind, I always ask patients about any known food sensitivities or allergies, which I recommend avoiding to minimize inflammation. Processed foods, especially processed sugars, are well-known culprits in causing inflammation as well, so keeping them to a minimum is helpful in supporting fertility.
Conditions like leaky gut (impaired gut lining) and dysbiosis (imbalanced gut bacteria, sometimes caused by leaky gut) contribute to inflammation and reduce your body’s ability to absorb vital nutrients. So even if you’re eating healthy, fertility-supporting foods, you may not be receiving their full benefit.
Common signs of improper digestion include:
Bloating
Constipation
Diarrhea
Excessive gas
Indigestion
Acid reflux
Feeling unusually full after meals
While it’s normal to experience occasional bouts of these issues, increasing or frequent occurrences likely signal a deeper digestive disorder that needs attention.
Fertility Support: The Role of Supplements
Supplements are a world unto themselves. With shelves and shelves of various capsules, gummies, and powders, it’s easy to feel overwhelmed by the sheer number of options available.
While supplements are a potentially helpful addition to good, fertility-supporting nutrition, I've seen many people overdo it. Taking too many supplements can actually overwhelm your system, which we want to avoid.
Instead of suggesting you swallow 15 pills a day, I take a more targeted approach, especially when it comes to fertility. For most women, the following supplements provide strong fertility support:
A high-quality prenatal vitamin
Omega-3 fatty acids
Vitamin D (if not already in your prenatal vitamin)
An antioxidant (such as vitamin C, CoQ10, or NAC)
For those interested in specific brands, I often recommend Needed (which we carry in our office), WeNatal, or Ritual prenatal vitamins. For herbal support, Milk Moon Fertility Tonic can be beneficial for some people.
Fertility Support for Him
Remember, fertility support isn’t just for one person. Partners can also prioritize their fertility through good nutrition and targeted supplementation. The same principles apply: focus on nutrient-dense foods, maintain gut health, and consider appropriate supplements. In fact, WeNatal offers a prenatal vitamin tailored specifically to male fertility support.
Nutrition, Supplementation, and Fertility Support: Final Thoughts
If you’re on a fertility journey, start by making small, sustainable changes to support your body’s natural fertility. Remember that everyone’s body is different, and what works for one person may not work for another.
If you have specific concerns, speaking with an integrative healthcare provider can help guide you to appropriate next steps. Those with a whole-body approach to fertility support will be equipped to explore your unique situation and focus on getting to the root cause behind your symptoms.
Katherine Jacobs, RN, MSN, FNP-BC
Katherine Jacobs is a board-certified Family Nurse Practitioner with nearly two decades (17 years) of experience in pediatrics and women's health, along with specialized training from The Institute of Functional Medicine. She focuses on identifying the root causes of illness and guiding patients toward optimal health through personalized, holistic care. With a commitment to integrating lifestyle choices and environmental factors into her treatment plans, Katherine is dedicated to empowering her patients on their wellness journeys. Outside of work, she enjoys outdoor adventures, baking, and spending time with her family.
Disclaimer: The content on the Haven Birth and Wellness website is created and/or reviewed by qualified Certified Nurse Midwives and healthcare professionals. We strive to provide accurate and detailed information for our readers. However, this blog is intended for informational purposes only and should not be considered a substitute for professional medical advice. Your own healthcare provider is best equipped to understand your unique situation and medical history. Always consult with your healthcare provider before making any decisions that may affect your health.