Trying to conceive can be an exciting yet sometimes overwhelming journey. You're bombarded with information, and it can be hard to know where to start. But there's one powerful factor you can directly control: your nutrition!

Let´s go...

Before jumping directly into foods and nutrients for fertility, let's don’t by any chance neglect our female menstrual cycle as it is like a well-rehearsed dance, where ovulation is the big star of the show! The RFR goes into detail to help you optimally track your cycles, understand your body and time-sex appropriately for conception, of course.

But for now, let's say that a female menstrual cycle occurs in two main phases: before and after ovulation. And during this time, hormones set the tone and what we eat strongly influences how this communication flows and in which quality.

So I will not make you wait anylonger and get started with what you came for: nutrition for fertility.

Imagine your body as well directed orchestra. Your food is the maestro that keeps everything running and sounding smooth and nice, and I mean everything - including your hormones!

Here are some crucial instruments... well I mean ingredients to add to your fertility plate:

ORGANIC FOOD

By consuming organically grown foods, you maximize the content of micronutrients and avoid synthetic pesticides and herbicides that act like endocrine disruptors.

This is especially true for animal products.

FRUITS AND VEGETABLES

The more colorful the fruits and vegetables, the higher the content of anti-inflammatory antioxidants.

GREEN LEAFY VEGETABLES DAILY

Green leafy vegetables are strongly alkalizing and regulate blood sugar levels. These vegetables contain large amounts of magnesium, potassium, folate (vitamin B9), fiber, phytonutrients, and much more.

All these nutrients are essential for hormonal balance and fertility.

Recommended: spinach, kale, arugula, etc.

BITTER VEGETABLES

Bitter vegetables strengthen the liver: increased bile production supports the liver in its detoxification function, which in turn has a positive effect on hormone metabolism and hormonal balance.

Recommended: chicory, cabbage, black or white radish, arugula, etc.

OMEGA-3 FATTY ACIDS

Good fats are the basis for the production of sex hormones, reduce inflammation, and promote hormonal balance. They are also necessary for the quality of the eggs, the development of the embryo, and in children for the development of the central nervous system.

Preferred: cod liver oil, avocados, olive oil, seeds, oilseeds, etc.

DRINK ENOUGH WATER

Drink 1.5 to 2 liters of water daily to stabilize your fluid balance and promote the elimination of waste products from the body.

Foods to Limit:

Refined sugar, processed foods, large fish and other foods contaminated with heavy metals and excessive alcohol can disrupt your hormonal harmony. Think of them as villains trying to crash your body´s delicate balance!

Not a food, but have to say it, smoking is on the top of this list.

Plant Power-Ups:

Nature offers some amazing fertility helpers! Here are a few plants worth considering:

Maca: This root is known to support hormone production and regulation.

Shatavari: This wonder herb helps regulate your cycle and promotes hormonal balance.

Vitex agnus castus: Also known as chaste tree, this plan is great regulating reproductive hormone function.

And these lists go on and on, and they narrow down all the way to every woman and couple's specific situations, such as PCOS, Hypothalamic Amenorrhea, Sperm Count, just to mention a couple… definitely these details we navigate on the RFR.

The egg you release this cycle reflects your health from 3 months ago as it was then when they started to mature! So all what you do now, will impact your fertility on the next months. The timings with sperm are slightly different but the tips and hints are pretty much similar for gamete cells quality.

A healthy and balanced diet improves egg quality by protecting them from harmful substances and contributing to the membrane fluidity needed for fertilization.

So wait no more and give them the royal treatment they not only deserve but need:

GOOD FATS

Lipids play an essential role in the composition and fluidity of egg cell membranes, which facilitate sperm penetration into the egg. Omega-3 fatty acids are found in the membranes of all body cells.

But be careful: there are significant differences in fats! Here are some examples of recommended fat sources:

Plant oils from the first cold pressing (e.g., flaxseed, camelina, or hemp).

Small, fatty fish (e.g., sardines, mackerel, and other fish with low heavy metal content).

Schizochytrium oil, as found in flaxseed, chia, pumpkin.

VITAMIN C

Vitamin C improves egg quality and promotes the elimination of heavy metals.

Sources: citrus fruits, green vegetables, peppers, red fruits, melons, tomatoes, broccoli, potatoes, parsley, kiwi, etc.

VITAMIN D

Vitamin D contributes to improved egg cell quality as well as normal ovarian function and follicle development.

Sources: fatty fish, liver oils, eggs, and dairy products.

SELENIUM

Selenium helps in the elimination of heavy metals such as mercury and lead (harmful to egg cells) and contributes to fertility through its antioxidative effect.

Sources: found in numerous foods, e.g., Brazil nuts.

ZINC

Zinc improves the quality of egg cells.

Sources: seafood, liver, legumes, whole grains, and lentils.

B VITAMINS

B vitamins are essential for hormonal balance. In particular, B9 (folate) and B12 prevent DNA abnormalities in the egg and improve its quality.

Sources: green vegetables, whole grains, yeast, seafood, seeds, oilseeds, eggs, etc.

ANTIOXIDANTS

Antioxidants neutralize free radicals and thus prevent damage to the egg cells. They also positively influence the interaction between the egg and sperm, and facilitate the development of the embryo.

Sources: black, blue, purple and red colored fruits and vegetables (e.g., berries, beets, eggplant, etc.).

COQ10

The antioxidant CoQ10 (coenzyme Q10) improves egg quality by increasing cellular energy levels and reducing oxidative stress.

Sources: organ meats, fatty fish.

Food plays a role throughout the entire conception journey, from ovulation to building a strong uterine lining for implantation and all the way through pregnancy, birth and your family resiliency and well-being.

Remember, while diet is a powerful tool to enhance fertility, it's always best to consult with a well-trained professional to tailor these recommendations to your individual needs and help you navigate and understand the details of a good source, their bioavailability and a good supplementation protocol, in parallel with your primary health provider.

Our soils contain fewer and fewer nutrients, while our modern lifestyle depletes our bodily reserves more quickly (magnesium and B vitamins under stress, lack of sleep and movement, zinc, magnesium, and B vitamins through hormonal contraceptive use, etc.).

Nutritional supplements can help you put all the chances on your side before conception. Consult a trained professional to identify potential deficiencies and underlying causes of your fertility struggles as we do on the RFR to optimize your body to maximize your fertility potential while potentially reducing risks of miscarriage.

A healthy and balanced diet can increase the chances of pregnancy and this is a great place to start. Unfortunately, for many, it is not always enough. Do not hesitate to seek support from trained professionals in case of fertility struggles to support you both, on a physiological and emotional perspectives.

And remember: a baby is always made by two. So all these totally applies to the future dad s well!

What a question! Sure you are! and I know the journey to pregnancy can feel overwhelming, but you've got this!

Stay tuned for doors opening of my Renew Fertility Roadmap, Step-by-Step Guidance for Fertility Success.

In the meantime, I highly recommend you to download Your Guide to Optimal Fertility Lab Values.

In this comprehensive guide you will find what are the numbers you want to come back from your blood draws, not only eostrogen and progesterone but other crucial hormones and crucial markers that tell a story and tell you what could be the underlying reason for your fertility struggles.

Download it right HERE!

Remember that for your fertility, being informed is not about power, but about advocacy, advocacy to you, your body and your baby, so you can place the right questions to your fertility team (link to blog) and make the right decisions.

Sending you lots of love and baby dust!

Every woman, every men and every couple's journey to parenthood is unique, but the power to create life lies within us all.

By making informed choices about how we nourish our bodies, we create the foundation for a healthy pregnancy and a thriving family. Embrace this journey of self-discovery and growth. Remember, the tiny miracles you're nurturing now will blossom into the most beautiful dreams come true.

Imagine the warmth of a tiny hand wrapped around your finger, the gentle coo of a newborn, the laughter echoing through your home. These are the dreams that fuel your journey, and with every step you take towards optimal fertility, you're getting closer to holding those precious dreams in your arms.

So, start today. Nourish your body, embrace knowledge, and believe in the incredible power you possess. The road may have its twists and turns, but with love, information, and a commitment to your well-being, you'll reach your destination: a happy, healthy family.