The Natural Fertility Diet: How to Eat for Optimal Fertility

The Natural Fertility Diet: How to Eat for Optimal Fertility

Article Overview

Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you can make. Numerous studies have shown that specific changes to the diet can improve fertility, prevent recurrent miscarriage, and support a healthy pregnancy.

Although we generally recommend beginning your journey to a healthy pregnancy with a fertility cleanse to remove excess toxins from a poor diet, nutrition plays a vital role when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants, which help to protect the egg and sperm from free radicals, are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your health and fertility.

In working with our natural fertility clients, the first topic of discussion, regardless of the reason they are consulting with us, is “what is your diet like?”. Many of their responses are… “healthy” and then they go on to share their version of that. More often than not, it is not a diet that is healthy for fertility.

Regardless of what your definition of healthy is, today I am going to share with you what the definition of healthy is for fertility, and what that looks like in real life. A diet for fertility will look different even compared to a normal healthy whole food diet. This may very well be different compared to how you are eating now and include foods that are new to you or even exotic sounding, like maca root. Don’t worry. We have tools to help you get started and recipes to make this easy and fun!

What is a Fertility Diet?

So, what exactly is a fertility diet? A Natural Fertility Diet is a way of eating that is supporting your body in its reproductive efforts. It includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more. It is a diet that is designed to help your body to balance fertility issues that may exist, build up nutrient stores and provide all of the building blocks for a healthy child. It is also a diet that is focused on giving you and your future child the best start in life.

Why Eat A Natural Fertility Diet?

    • Did you know that there are specific nutrients that are needed by the young fetus before you can even detect pregnancy and that a deficiency in these nutrients could cause serious birth defects?
    • Did you know that the foods you eat today impact the health of your eggs and sperm 90 days from now?
    • Did you know that hormones build themselves from the ingredients you provide through your diet?
    • Did you know that the number one treatment for balancing PCOS and getting pregnant despite PCOS is diet?
    • Did you know that what you don’t eat is just as important as what you do eat?
  • Did you know that the number one cause of infertility is anovulation (lack of ovulation) and that it can often be remedied by changes in the diet?

Eating a Natural Fertility Diet is something everyone can do regardless of location, fertility issue, age, time, and money. We all eat, so why not eat in a way that supports your fertility?

The Science Behind the Natural Fertility Diet

The Natural Fertility Diet suggestions are an accumulation of scientific research, nutritional data, and dietary practices of the most fertile tribes and peoples in history, as well as dietary practices which are known to reduce complications during pregnancy.

Harvard Research
Harvard performed a recent study that showed an 80% decrease in infertility with lifestyle changes made by switching to a fertility diet. Women who followed a combination of five or more lifestyle factors, including changing specific aspects of their diets, experienced more than 80 percent less relative risk of infertility due to ovulatory disorders compared to women who engaged in none of the factors, according to a paper published in Obstetrics & Gynecology.

The women with the highest fertility diet scores ate less trans fats and sugar from carbohydrates, consumed more protein from vegetables than from animals, ate more fiber and iron, took more multivitamins (Fertility and Sterility March 2008), had a lower body mass index (BMI), exercised for longer periods of time each day, and, surprisingly, consumed more high-fat dairy products and less low-fat dairy products. The relationship between a higher “fertility diet” score and lesser risk for infertility was similar for different subgroups of women, regardless of age and whether or not they had been pregnant in the past.

Dr. Weston Price and Dr. Brewer
The Natural Fertility Diet has also incorporated the research of Dr. Weston Price and Dr. Brewer. Dr. Weston Price’s recommendations are based on traditional diets that were followed in times when humans were most fertile, before industrial foods.

Dr. Brewer’s Diet has been shown to reduce the risks of pregnancy complications, specifically preeclampsia. It promotes a diet that has an abundance of protein, minerals, calcium, and healthy oils.

Natural Nutritional Practices for Healing
Fertility DietNature has created foods to help nourish and feed the body. When the body is optimally nourished and unhealthy foods are avoided, the body is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue. The cells in the body are constantly dying off and new cells are being created to replace the old cells. This is occurring in every organ, muscle, tissue, etc., of the body constantly. The building blocks of these new cells are provided from the foods that you are consuming. The Natural Fertility Diet is also designed to help support a healthy body, which in turn can heal itself and create healthier cells.

The Benefits of Eating a Natural Fertility Diet

    • Provides antioxidants, vitamins, and minerals which help to protect egg and sperm health from the damage caused by free-radicals.
    • Helps the body maintain hormonal balance by providing the fats needed for hormone production and function.
    • Provides the body with an abundance of vitamins, minerals, antioxidants and other nutrients needed for optimal health.
    • May decrease the chances of a miscarriage due to insulin resistance and damage from free-radicals to the ova (eggs), sperm, and DNA.
    • Helps to build important nutrient stores for pregnancy.
    • Supports a healthy reproductive system.
  • Promotes energy and vitality.

The Natural Fertility Diet Nutrition Guidelines

Eat a lot of organic vegetables and fruits
Organic foods are good for fertilityConventional produce contains harmful herbicides and pesticides which have been shown to negatively affect both male and female fertility. Studies have also shown organic vegetables and fruits to have more nutritional value.

The British Journal of Nutrition published a extensive meta-analysis in 2014 of more than 300 studies adding evidence that “organic crops — ranging from carrots and broccoli to apples and blueberries — have substantially higher concentrations of a range of antioxidants and other potentially beneficial compounds [anthocyanins and flavonols]…” and tendency to have lower pesticide residue.

Eat organic, grass-fed, whole fat, raw dairy
Organic, grass-fed, whole fat, raw dairy is the best choice of dairy sources. Take note that dairy foods such as milk and cheese may be congesting to the body. In cases of congesting fertility issues such as PCOS and endometriosis, dairy foods may aggravate the imbalance. Observe how your body does with it. Dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or hemp milk.

Try to eat mostly cold-water fish
Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep-water fish such as ahi tuna, swordfish, and Chilean sea bass due to their potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also, when choosing salmon, avoid north Atlantic-farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes.

Choose meat that is Grass Fed and Organic
Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominant conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein. If you are experiencing endometriosis you may want to reduce the amount of red meat that you eat, as a study, published in the August 2004 issue of Human Reproduction has shown a connection between high red meat consumption and endometriosis.

Choose only free range/Organic chicken
Conventionally raised chickens are kept in unclean, cramped housing conditions and are fed non-organic and often, genetically-modified feed. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label. Ideally purchasing your chicken from a local farm with free-range practices is best.

Eat only grains in their whole, natural form
Whole grains are filled with fiber, important vitamins, and immune-supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead, choose whole wheat or sprouted bread, rice or whole wheat pasta, quinoa, and brown rice.

Eat high fiber foods with each meal
Fiber helps to regulate blood sugar levels which helps to reduce fertility issues such as PCOS, decreases immunological issues, and promotes healthy hormonal balance. Some examples of high fiber foods are fruits, vegetables, dark leafy greens, and beans.

No soy in any form unless fermented such as miso and tempeh
Soy foods have been shown to contain estrogen-mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. If you have hypothyroidism, avoid soy completely.

Avoid refined sugars or fruit juices (unless freshly juiced)
Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.

Drink lots of clean water
Be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled water as some of the plastics in the bottle can contribute to hormonal imbalance due to their estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as tap water has been found to be laced with harmful pesticides from agricultural runoff.

The “EWG [Environmental Working Group] collected data from state agencies and the EPA for drinking water tests conducted from 2010 to 2015 by 48,712 water utilities in 50 states. All told, the utilities, which had the opportunity to review the data for accuracy, tested for 500 different contaminants and found 267… 38 that may cause fertility problems and 45 linked to hormonal disruption” among a longer list of health problems.

Click here to learn about Fertility Cleansing, to help assist the body in cleansing toxins from previously consumed, unhealthy foods and beverages.

Important Nutrients for Fertility

While all nutrients are important for health, there are some that have been specifically shown to have a direct impact on fertility. Below is a list of these nutrients and the foods you can find them in…


Antioxidants, Vitamins & Minerals for Fertility

Vitamin D: Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance. Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels.

Food sources: Eggs, fatty fish, dairy, and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day, but absorption is impacted by the darkness of your skin.

Vitamin E: Vitamin E is known to improve sperm health and motility in men. One Tunisian study published in the journal Archives of andrology found that sperm motility, percent of live sperm, and percent of normal spermatozoa all increased with the supplementation of vitamin E and selenium. Studies have also shown a diet deficient in Vitamin E to be a cause of infertility in rats. The meaning of the name for vitamin E ‘Tocopherol’ literally means to bear young. Vitamin E is also an important antioxidant to help protect sperm and egg DNA integrity.

Food sources: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.

CoQ10: Necessary for every cell in the body for energy production. The journal Fertility and Sterility has published numerous studies showing CoQ10 to increase ova (egg) and sperm health. It is necessary for sperm motility in semen. It is also an important antioxidant that helps to protect cells from free radical damage, protecting DNA.

Food sources: Found in seafood and organ meats, though it is very difficult to obtain through the diet. CoQ10 Ubiquinol supplementation is the best way to obtain CoQ10. Amounts in the body decline with age.

Vitamin C: Vitamin C improves hormone levels and increases fertility in women with luteal phase defect, according to a study published in Fertility and Sterility. As for men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile.

Food sources: Abundant in plants and fruits, including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit.

Lipoic Acid: Lipoic acid is a very important antioxidant because it not only helps to protect the female reproductive organs, it has also been shown to improve sperm quality and motility suggests a 2015 study in Fertility and Sterility. Forty four men with low sperm motility participated in the study, and took either 600mg of Alpha-lipoic Acid (ALA) or a placebo for 12 weeks. Sperm assessments were done prior to the study staring and again after 12 weeks of supplement use showing that those who took 600mg of ALA had better sperm count and motility than those in the placebo group. A key benefit is that lipoic acid also helps the body to continually re-use the antioxidants in the body.

Food sources: In small amounts, found in potatoes, spinach and red meat.

B6: Vitamin B6 may be used as a hormone regulator. It also helps to regulate blood sugars, alleviates PMS, and may be useful in relieving symptoms of morning sickness. B6 has also been shown to help with Luteal Phase Defect.

Food sources: Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, and turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, chard.

B12: Vitamin B12 has been shown to improve sperm quality and production. It also may help to boost the endometrial lining in egg fertilization, decreasing the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation and, in severe cases, stop ovulation altogether and interfere with implantation of an embryo.

Food sources: Clams, oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.

Folic Acid/Folate: Perhaps one of the best-known vitamins necessary for pregnancy is folic acid, the common supplement form of naturally occurring folate, which is found in many foods. This vitamin helps prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of preterm labor, fetal growth retardation, and low birth weight. Deficiency may also increase the homocysteine level in the blood, which can lead to spontaneous abortion and pregnancy complications, such as placental abruption and preeclampsia.

Food sources of folate: liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens.

Iron: “Women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood,” share researchers from India in their 2014 report in the International Journal of Current Research and Academic Review.

Food sources: Lentils, spinach, sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, navy beans, molasses, beef.

Selenium: Selenium is an antioxidant that helps to protect the eggs and sperm from free radicals. Free radicals can cause chromosomal damage, which is known to be a cause of miscarriages and birth defects. Selenium is also necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium.

Food sources: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, turkey, Brazil nuts (just one nut contains nearly 100% of the RDA for selenium).

Zinc: In women, zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly, your estrogen and progesterone levels can get out of balance, and your reproductive system may not be fully functioning. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report.

In men, zinc is considered one of the most important trace minerals to date for male fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of male sperm, and decrease male infertility.

Food sources: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp. Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.

Essential Fatty Acids: Omega-3 acids have been shown to help fertility by helping to regulate hormones in the body, increase cervical mucous, promote ovulation and overall improve the quality of the uterus by increasing blood flow to the reproductive organs.

Omega-3 fats also contain two acids that are crucial to good health: DHA and EPA. These two acids have been shown to help many forms of disease. Low levels of DHA have been linked to depression and other mental health issues. During pregnancy, a lack of DHA may be associated with premature birth, low birth weight and hyperactivity in children.

Food sources: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seeds.


In addition to the micro-nutrients, macro-nutrients are important as well. Getting enough protein, fiber, fat, carbohydrates, etc. is also very important. This is a time for nourishing and providing building blocks for your body in preparation for conception. The foods that should be focused on in a Natural Fertility Diet are nutrient-dense foods which help to provide the following:

A wide variety of fats are very important for fertility and the development of the fetus. Not only are essential fatty acids important, but saturated fats and cholesterol are important as well. Cholesterol is a precursor to all hormones produced in the body, including progesterone. Just make sure it is from the right foods like coconut oil, grass-fed meats, fish, nuts, and seeds and avoid hydrogenated oils and vegetable oils cooked at high heat.

Eating healthy amounts of protein from a wide variety of sources is an important part of a healthy fertility diet as amino acids are the building blocks for cells in the body. Make sure to include both animal sources and vegetable sources of protein daily.

Fiber helps assist the body in getting rid of excess estrogen and xenohormones in the system and keeps your digestive tract functioning properly.

Important Foods Specifically for Fertility

Take a look at the foods mentioned below and you will begin to notice that all of these foods are nutrient dense, meaning they pack a lot of nutrition per serving. They are also the foods most abundant in the nutrients mentioned in the Fertility Nutrients section of this guide.

Eggs – Vitamin D, B12, Protein
Make sure to find eggs which are farm fresh and have deep orange/yellow yolks. They are worth the extra cost as they provide much more nutrients and are cleaner than the general factory-farmed egg. Some of the best places to find quality eggs are at the farmer’s market, neighbors or the health food store.

Nuts and Seeds – Omega 3, Zinc, Vitamin E, Protein
Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked. I have listed amounts of nuts and seeds and their nutritional density so you can see how packed they are with nutrients.

The best seeds and nuts for omega 3 are:

    • Walnuts – 1/4 cup = 2,270mg
    • Flax seeds – 2 Tbs = 3,510mg
    • Hemp seeds – 3Tbs = 3,000mg
    • Chia seeds – 1Tbs = 2,300mg

The best seeds and nuts for zinc are:
Pumpkin – 1/4 cup = 2.7mg
Sesame – 1/4 cup =2.8mg

The best seeds and nuts for vitamin E are:
Sunflower Seeds – 1/4 cup = 18.10mg
Almonds – 1/4 cup = 8.97mg

The best seeds and nuts for iron are:
Pumpkin seeds – 1/4 cup = 5.16mg
Sesame seeds – 1/4 cup = 5.24mg

Grass-fed meats – Omega 3, Iron, B12, Protein

Grass-fed meats come from animals which have grazed in grass pasture and eaten fresh grass for most of their life. This meat has less fat and has a little bit stronger taste than corn-fed meats, but it provides a lot more nutrients because the animals have eaten their natural diet. Grass-fed meats are high in omega 3, and have been raised without antibiotics and hormones. Regular grocery store, factory-raised meats are higher in omega 6 (we already get too much of this) and have been raised on GMO corn which fattens them up, but is not their natural diet (GMO foods have been linked to infertility). They are also fed hormones and antibiotics regularly which can impact your hormonal balance and immune system.

Dark leafy Vegetables – Iron, Folic acid, B6, Vitamin E
Dark leafy vegetables like those found in FertiliGreens are packed with minerals, antioxidants and vitamins essential to healthy fertility. Examples of dark leafy green vegetables are spinach, Swiss chard, kale, and collards.

Fruit – Vitamin C, Flavonoids, Variety of antioxidants
Fruits are the foods highest in antioxidants per serving. Some of the fruits highest in antioxidants are prunes, pomegranates, raisins, blueberries and strawberries. Remember that antioxidants are heat sensitive so, to get their benefit, eat your fruit fresh, ripe, and raw.

Colorful veggies – B6, Vitamin C
The color of a vegetable will tell you what nutrients and benefits it will provide for your body. For instance, vegetables that are red or green in color are high in vitamin C. Vegetables that are orange have high vitamin A. White vegetables tend to have sulfur, etc. The easiest way to get a ton of nutrients is to eat a wide variety of vegetables. Make sure you are eating a variety of colors daily. The easiest way to do this is to eat either a salad, stir-fry, or fresh vegetable juice daily.

Fish and Shell Fish – Vitamin D, Omega 3, Zinc, Selenium, B12, CoQ10
Fish and shell fish (mussels, clams, etc.) are some of the most nutrient-dense foods we can eat. Fish provides an abundance of essential fatty acids, vitamin D, zinc, B12, selenium and CoQ10. The catch is that most of these nutrients are heat-sensitive so remember this while you are preparing these foods. If you are concerned about the water source of your fish, eat fish from cold waters or you can include a purified cod liver oil supplement into your diet. Try to avoid farmed fish as they will not have the high amounts of omega 3 and have been fed antibiotics.

Liver – Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10
Yes, I know. I can hear you saying… “liver!?” Yup. My memories of liver are of my great grandmother sautéing liver on the stove every time I arrived. She was constantly trying to fatten me up with liver and buttermilk… If I only had listened… Liver is one of the most prized and nutrient-dense foods available. Across the board, liver is very high in vitamin D, zinc, iron, folic acid, and B12. For instance, just 4oz. has over 200% of your daily Folic Acid needs. One way that you can make liver tasty is to make paté with chicken liver and have this with whole grain crackers 1-2x’s a week. Make sure to use liver from grass-fed/free-range animals only.

Lentils and other beans – Iron, Folic Acid
Before I began studying nutrition, I had no idea just how radically nutritious lentils and beans are. Lentils are the second highest source of iron of ALL foods and the second highest source of folic acid (just behind calf’s liver). Just 1 cup of cooked lentils provides 90% of your daily folic acid needs. And if you get sick of lentils, garbanzo and pinto beans follow close behind. Learn to get creative with your beans. You can use them to make soups or hummus, as a side dish, in stir-fry, and even in brownies.

Raw or cultured dairy – Vitamin D, B12, Zinc
Raw dairy is basically milk products which have not been pasteurized, so they still have their important enzymes and delicate nutrients intact. Also, raw dairy comes from cows that are grass/pasture fed and do not receive hormones or antibiotics. I don’t have enough space here to go into all the benefits of raw milk and how it is VERY safe to drink; just know that it is a very different food from the milk that is available from grocery stores, even organic milk. I realize that many states do not sell raw milk at the store. If you live in one of those states, you can get raw milk straight from the farmer or you can culture your organic, pasteurized milk you buy from the store to help improve its nutritional profile and digestibility. Milk can be a beneficial food for some on the fertility diet – like those who need an easy source of protein, are underweight and can tolerate milk (I cannot tolerate pasteurized milk BUT can drink raw milk with no problem whatsoever). There are some instances where milk should be avoided; instances where there is stagnation in the body like with endometriosis or if you have an allergy to it.

What about grains?
Grains is an area of the Natural Fertility Diet that we suggest you experiment with what works for you. There have been links to infertility in those who have gluten intolerance (celiac disease – you can get tested for this) as well as a possible link to immunological infertility and grains. In some people, grains will be a non-issue, but if you have made many changes yet have not seen results, this may be an area for you to look into. Grains and pseudo-grains that are gluten-free (amaranth, rice, quinoa, buckwheat, millet, etc.) are a great option and tend to be more nutrient-dense than the general grains we are used to eating.

Foods to Avoid

Sugar, soda & pasteurized juices
Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system and hormonal balance. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.

Caffeine can affect hormonal balance, interfere with or prevent ovulation, and increase chances of a miscarriage.

One influential 2008 study by the Kaiser Permanente Division of Research found that women who consumed more than 200 milligrams of caffeine – about two cups of coffee or five cans of soda – or more a day in pregnancy actually increased their risk of miscarriage (compared to women who did not consume caffeine during their pregnancy).

Soy Foods
Soy foods have been shown to contain estrogen-mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. Both men and women are affected by soy.

GMO Foods
non-gmo-projectGenetically Modified foods are becoming a real problem when it comes to fertility, causing an influx in worldwide infertility rates. Since the 1970s alone, sperm counts among the world’s male population have declined as much as 40-50%, according to some studies. GMO foods may be one of the reasons. Look for the non-GMO verified label (see right) on foods you purchase and choose organic foods when you can.

Fat-Free Foods
Foods which are altered to be reduced in fat or fat-free are highly processed and high in sugar. When choosing foods, always chose the foods as nature intended. Full fat dairy is one example that was shown in a study (Human Reproduction) to increase fertility over the fat-reduced options. Again, fat is what our bodies need to produce hormones.

How to Eat a Natural Fertility Diet

Below is a daily and weekly food checklist to help you get started. Don’t feel overwhelmed. If need be, make one change at a time or do The 21 Day Fertility Diet Challenge to help you get motivated.

1 Serving Dark Leafy Green Vegetable
1 Fresh Vegetable Juice (12+ oz) or 2 Servings of Vegetables (think colorful); A greens powder such as FertiliGreens may be substituted if fresh organic vegetables aren’t available in your area or if you don’t have time for juicing.
1 Serving EFA Rich Food
1-2 Eggs Daily
1 Serving of Nuts
1-3 Servings of Fruits
1 Serving of a Fertility Superfood
Use Coconut Oil or Butter (grass-fed cows) daily
Whole Grains

Lentils or Beans 2x a week
Grass-Fed Red Meat/organic chicken 3x a week
Liver or Caviar 1x a week

Example Menu
Waking: 1 quart water
Breakfast: Eggs + Oatmeal w/nuts
Snack: Smoothie w/banana, dates, protein powder, greens powder, maca & milk of choice
Lunch: Veggie & chicken stir-fry w/rice and sesame seeds on top
Snack: Green juice w/celery, spinach, apple, ginger, cucumber
Dinner: Grass-fed Beef Tacos w/lentils & broccoli (veggie version is w/refried lentils in taco)
Dessert: Up to you!

Tips and Tricks…

A tip for getting a ton of veggies and green leafy veggies into your diet is to juice. By juicing you are able to get an abundant amount of vegetables (more than you could eat) in an easy, fast, and tasty form. If you get in one large green juice per day, you are getting your servings of veggies easily taken care of.

Dark leafy greens

The two best ways to get more dark leafy greens into your diet, especially if you don’t like them or eat them yet, is to add them to your smoothies or juice. If you add some spinach or kale to your smoothie you will not even taste it. Another tip is to use butter or coconut oil when cooking dark leafy greens; it makes all the difference in the world. If you have hypothyroidism, make sure to only eat your greens steamed.

A favorite way to get servings of fruit in the day is to drink a fertility smoothie. You can toss in your favorite antioxidant-rich fruits with some other ingredients and fertility superfoods and you have easily taken care of your fruit, nuts/oils and some protein for the day.

Make a trail mix combining the most important fertility nuts and seeds. You can also add nuts to your smoothies, make nut milks and add nuts to your oatmeal and cookies.

Get creative and add farm fresh eggs to your smoothies, make custards, frittatas, fried rice, omelets, over easy, etc.

Find a recipe for pate that you love and enjoy it once a week. You can also sneak liver into pasta sauce and tacos.

Lentils and beans
Experiment with making hummus with various types of beans, especially lentils. You can also make a lentil sloppy joe or use re-fried lentils for tacos. I have also seen beans used in cake and brownie recipes.

Fertility Superfoods

Superfoods should be a part of every couple’s fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. An easy way to get fertility superfoods into your diet daily is to drink fertility smoothies.

Here is a rundown of 5 Fertility Superfoods you should know about:

Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health, while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.

Royal Jelly
Royal jelly is another fertility-specific superfood which may help increase egg health and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.

Royal Jelly is rich in vitamins, A, B, C, D,and E. It also contains minerals including calcium and iron, all of the essential amino acids, plus antibacterial and immune stimulating properties. It comes in capsules or in a base of honey. It can be taken everyday.

Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.

Spirulina, Wheat Grass, and Leafy Green Vegetables
FertiliGreens is a Superfood blend that contains a mixture of leafy greens, wheat grass, spirulina, barley grass, and nourishing herbs, which helps to supply the body with nutrients, minerals, vitamins, enzymes, and chlorophyll.

FertiliGreens makes it easy to get your greens every day. FertiliGreens is available in powder form and is the best tasting super green food available.

Easy Fertility Smoothie Recipe

1 banana
1 teaspoon Fertilica Maca powder
2 teaspoons FertiliGreens
2 scoops FertiliWhey protein powder
1 teaspoon Active Bee Power (contains royal jelly, propolis, & bee pollen
1 cup raw milk or juice

Blend and enjoy!

Fertility Diet Q&A

How long does it take for the fertility diet to have its effect?
There is a constant cycle of cells renewing themselves in the body. The fertility diet has an impact on the entire body including digestion, hormonal balance, egg health, menstrual health, and immune system balance. In order for true health and healing to occur it takes some time for the body to shift and make changes. You should feel really good right away after starting the fertility diet, but for true long-term effects the fertility diet needs to become a new part of your lifestyle and everyday life.

Can I still get pregnant if I am vegetarian or vegan?
Of course you can. But, if you are having fertility issues you may need to look at possible nutritional deficiencies of fat-soluble vitamins as well as B12, iron, and zinc, which are mostly found in animal product foods. Also, it would be best to not eat processed soy meat substitutes as soy is a controversial anti-fertility food. If you are a vegetarian on the fertility diet make sure to include as many of the items on the checklist, especially raw dairy, eggs, coconut oil and dark leafy greens.

Can I eat meat on the fertility diet?
Yes, you can. Please make sure that your meat sources are grass-fed, and free of hormones and antibiotics. There are valuable nutrients that are found in clean meats that are necessary for healthy fertility such as zinc, iron, fats, B12 and protein. If you are experiencing endometriosis, you may need to experiment with eating less red meat.

Is there a different fertility diet for men?
The way that men should eat in preparation for conception and to increase sperm count is not that different from women, but there are some nutrients that they need more than we do, so make sure to include those foods in their diet. Men also benefit from antioxidant-rich fruits and vegetables, the hormone balancing properties of fiber, and dark leafy green vegetables.

I have PCOS and heard that diet has an impact. Is this fertility diet good for women who have PCOS also?
Diet can have a big impact on PCOS. It is one of the main natural therapies to help PCOS and its effect on fertility. To learn more about how to eat specifically for PCOS, read the PCOS Fertility Guide.

Related Articles

  • Harvard University Gazette. (2007). Changes in diet and lifestyle may help prevent infertility. Retrieved from:
  • Chavarro, J.E., M.D. Sc.D., Rich­ Edwards, J.W., Sc.D., M.P.H., Rosner, B.A., Ph.D., Willett, W., M.D., Dr.P.H. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. ​Fertility and Sterility:​ Vol. 89,Issue 3, March 2008, pp 668­676. doi:10.1016/j.fertnstert.2007.03.089­ Retrieved from:
  • Barański, M., Srednicka-Tober, D., Volakakis, N., Seal, C., & Sanderson, R. et al. (2014, September 14). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. Retrieved from
  • Aubrey, A. (February 18, 2016). Is Organic More Nutritious? New Study Adds To The Evidence. Retreived from
  • Environmental Working Group. (n.d.). State of American Drinking Water: EWG’s Tap Water Database. Retrieved from
  • Brewer, Tom. M.D. (2008). Good Nutrition for Healthier Moms and Babies. Retrieved from:­
  • Hass, Elson, M.D. (2006). ​Staying Healthy with Nutrition; The Complete Guide to Diet and Nutritional Medicine. ​Berkeley, California: Celestial Arts.­
  • Reno, Tosca, B.Sc. (2007). ​The Eat ­Clean Diet.​ Mississauga, Ontario: Robert Kennedy Publishing.­
  • Groll, Jeremy, M.D., Groll, Lorie. (2006). ​Fertility Foods: Optimize Ovulation and Conception Through Food Choices.​ New York, New York: Fireside.­
  • Linda, Page, Ph.D. (2005). ​Diets for Healthy Healing: Dr. Linda Page’s Natural Solutions to America’s 10 Biggest Health Problems.​ Healthy Healing, LLC.­
  • Packer, Lester, Ph.D. (1999) ​The Antioxidant Miracle.​ Wiley.­
  • Hofmekler, Ori. (2007). ​The Anti­ Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick.​ Berkeley, California: North Atlantic Books.­
  • Black, Jessica, N.D. ​The Anti­ Inflammation Diet and Recipe Book.​ Hunter House Publishers.­
  • Light, Luise, M.S. (2006). ​What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy.​ McGraw­ Hill.­
  • Bowden, Jonny, Ph.D. (2007). ​The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why.​ Gloucester, Massachusetts: Fair Winds Press.
  • ­ Pitchford, Paul. (2002). ​Healing With Whole Foods: Asian Traditions and Modern Nutrition​ (3rd Edition).Berkeley California: North Atlantic Books.­
  • Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. ​Human Reproduction​, 19(8), 1755­1759. Retrieved from:
  • ­ Pal, L., Berry, A., Coraluzzi, L., Kustan, E., Danton, C., Shaw, J., & Taylor, H. (2012). Therapeutic implications of vitamin D and calcium in overweight women with polycystic ovary syndrome. ​Gynecological Endocrinology​, ​28​(12), 965­968.­ Retrieved from:
  • S.Sasikumar, J.Shyam, Sundar, D.Dakshayani, R.Prabavathy, and M.KarthikaInt. J. Curr. Res. Aca. Rev. (2014); 2(2): 96-115. A study on significant biochemical changes in the serum of infertile women. Retrieved from:,%20et%20al.pdf
  • Keskes-Ammar, L., Feki-Chakroun, N., Rebai, T., Sahnoun, Z., Ghozzi, H., Hammami, S., … & Bahloul, A. (2003). Sperm oxidative stress and the effect of an oral vitamin E and selenium supplement on semen quality in infertile men. Systems Biology in Reproductive Medicine, 49(2), 83-94. Retrieved from
  • Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. Human Reproduction, 19(8), 1755-1759. Retrieved from
  • Luck, M. R., Jeyaseelan, I., & Scholes, R. A. (1995). Ascorbic acid and fertility. ​Biology of Reproduction​,52​(2), 262­266. Retrieved from:
  • Kaiser Permanente Division of Research. “Caffeine is linked to miscarriage risk, new study shows.” ScienceDaily. ScienceDaily, 22 January 2008. retreived from
  • ­ Agarwal, A., Gupta, S., & Sikka, S. (2006). The role of free radicals and antioxidants in reproduction. Current Opinion in Obstetrics and Gynecology​, ​18​(3), 325­332. Retrieved from:
  • Henmi, H., Endo, T., Kitajima, Y., Manase, K., Hata, H., & Kudo, R. (2003). Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. ​Fertility and Sterility​, 80​(2), 459­461. Retrieved from:
  • Haghighian HK, Haidari F, Mohammadi-Asl J, Dadfar M. (2015 Aug). Randomized, Triple-Blind, Placebo-Controlled Clinical Trial Examining the Effects of Alpha-Lipoic Acid Supplement on the Spermatogram and Seminal Oxidative Stress in Infertile Men. Fertil Steril. 104(2):318-2. Retrieved from
  • ­ Chavarro, J. E., Rich­Edwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. ​Human Reproduction​, ​22​(5), 1340­1347. Retrieved from:

Let your voice be heard... Leave a brief comment or question related to this article.

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  1. Avatar

    I have just been informed by my doctor that I have a cyst on my right ovary and that the only way to ”get rid of it” would be to have key hole surgery, needless to say, I’m not keen on the idea and I would like to rid this cyst naturally. Organic is exceptionally expensive, I know you can’t put a price on your health, but I would imagine that may be halving it shopping list to half organic and half market items would be effective, just not as much?
    My husband and I are trying to have a baby but only been trying for 2 months, so I need to change my diet to help us do this. Thank you for your help with all the above information, I have found it more useful than the doctor. Regards.

  2. Avatar

    Good day, which multivitamins can help with fertility, I have recently had a myomectomy and trying to conceive. Please assist where you can.

  3. Avatar

    I am three month pregnant. I can’t understand what food good for me or not. After read your blog I know what I eat for healthy baby. Thanks for these diet plan.

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    Good morning and thank you very much for your coaching. best regards

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    Hi. I am in the republic of congo and really do not have all the veggies and fruits required for the fertility diet. I do not have enough resources to buy online either. I have been trying to conceive for quite some time now. My doctor has placed me on clomid and fostimon without success. My HSG done a week ago as well as an echography show no abnormalities. I truly wish to follow a fertility diet. From the various foods mentioned, here’s a list of what I can obtain from our local markets: spinach,lettuce, parsley, celery, broccoli (at regal supermarket), radish, chives, collards, avocado, lemon, bananas and other tropical.Please can you help guide me with these to make a menu for smoothies? Could you please guide me on how to combine these in a smoothie and/or green juice? I will be extremely grateful for your help. Thanks.

    • Dear Nathalie,

      That list is great! What is most important is that you eat as wide of a variety of whole fruits and vegetables that you can; whatever is native to where you live, fresh and organic (at least those foods that are treated with pesticides or herbicides in the growing process where you live).

      You can make your own recipes by following this basic recipe:
      1 cup fruit
      1/2-1 cup liquid
      1-2 superfoods
      Include a protein food and/or a fiber rich food

      It’s truly going to take some experimenting to find combinations that you like the taste of. 😉 Blending fresh spinach into tropical fruits would make a tasty green smoothie! I love adding avocado to cacao powder, maca powder, cooked whole oats and nut milk for a chocolatey, desert-like treat. Enjoy whatever you try! You could also make giant dinner plate sized salads with these vegetables. They would be delicious! There really are no rules!

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    Please how can I get all these superfoods, I mean all the 5 you made mention. I am very interested.

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    This is great info! Do you have any other sample menus?

  8. Avatar

    What do you think of beans as a part of the fertility diet? I know no soy, but are other beans okay? Also, what is your opinion on caffeine and alcohol? I am not a big drinker, but I enjoy an occasional glass of wine or two. I also drink about a cup or two of coffee a day.

    • Dear Frankie,

      Beans and legumes are all a wonderful addition to the fertility diet, as can be minimal amounts of whole non-GMO edamame or fermented soy like miso and tempeh for some. The occassional glass of wine is often fine; dark red wine is best. That said, it may depend on your fertility health issues and how long you’ve been battling them. For some cutting out alcohol altogether is best. Caffeine is also best avoided if you’ve been battling infertility for some time or had previous miscarriage(s). Neither alcohol or caffeine are suggested in pregnancy, so again for some it’s best to make not consuming them habit before pregnancy is easiest. Both are considered anti-fertility foods.

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    I am 36 years old and I have HPV and herpes would that prevent me from being able to conceive?

    • Dear Nora,

      Both HPV and Herpes can be passed to a child in childbirth, yet neither are linked to causing infertility. HPV can become more serious and cause cervical cancer however. Some healthcare providers will suggest a c-section at birth to prevent passing herpes to your child.

      It will ultimately be best for you to talk to your healthcare provider about what this means for your overall and pregnancy health.

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    Just wanted to mention that 3 months ago I started walking and exercising more. Two months ago I started the fertility diet (at least trying too!). I’ve lost 9 pounds since then! I’m feeling lean and so confident in getting pregnant!! Thank you!

  11. Avatar

    Thanks for the great article. This is really helpful for us TTCers who are trying to maximize their fertility health naturally. I’d like to know if eating organic whole milk from grass fed pasture raised cows are okay to incorporate into a fertility diet. The brand that I’ve been buying is from Thanks!

    • Dear Okulau,

      Organic, whole milk, cheese or butter from grass-fed cows is fine in moderation if you can and wish to consume dairy. There are cases when it may be best to cut back on or omit dairy; endometriosis, period pain, some with PCOS or any congesting fertility health issue. Raw milk is best if you can find it.

  12. Avatar

    I have a question. I am vegan. I pretty much live the fertility diet minus all of the meat and dairy recommendations. However, we do use a lot of tofu. Is that considered a no-no soy product? It just says soy meats. We don’t do any of the “fake meats” but we do use tofu in stir frys and curries. Should I use something else instead?

    • Dear Katie,

      Perhaps… I think it depends on how much and if you have a fertility health issue. Non-GMO Tofu here and there may be fine (as is whole non-GMO edamame), fermented soy is a much better option. Here is a list of vegetarian proteins you may appreciate having…
      Vegetable Proteins in Grams

      Peanuts (1 oz.) 7
      Walnuts (1 oz.) 4
      Peanut butter (2 T.) 8
      Sesame seeds (1 oz.) 5
      Sunflower seeds (1 oz.) 6
      Flax Seeds (1 oz.) 6
      Tofu (6 oz.) 12
      Kidney beans (½ cup) 8
      Lentils (½ cup) 9
      Chickpeas (½ cup) 10
      Split peas (½ cup) 8
      Pinto Beans (1/2 cup) 7
      Oatmeal (1 cup) 6
      Almonds (1/4 cup) 6
      Quinoa (1/4 cup) 6
      Millet (1/4 cup) 7
      Whole-wheat bread 5
      White pasta (l cup) 7
      Brown Rice (1 cup) 5
      Black Beans (1 cup) 14
      Spirulina (1 Tbsp) 4

      Consider many of them and alternating to include a variety in your diet weekly.

  13. Avatar

    my country right now is in recession and i cant afford to to order for other suppliement like maca royal jelly etc .Please can i get them naturally and locally? Besides, i am in my late 40s can i still work on my eggs so as to have babies.

    • Dear Favour,

      I encourage you to search for the supplements. Perhaps a pharmacist (or drugist as they are called in some countries) would know where you can source them. If there are natural healthcare providers, massage therapies, Acupuncturists, etc., they may have sources too. Know that if you aren’t able to find supplements, what you eat is known to have an significant impact on cellular (egg and sperm) health. So, maybe one way to feel proactive is to begin to follow the Fertility Diet. On easy way to get started is the 21 Day Fertility Diet Challenge.

      My best!

  14. Avatar

    I’m allergic to dairy and dairy products. I Have tried yogurt, whey protein, cheese, you name it, can’t have it. Tried organic dairy, goats dairy, sheeps milk and products to no avail. I Am concerned because I’m going for iui in 3 weeks and I am trying to enjoy the fertilily diet as much as I can so that everything goes well.
    I’m Also allergic to most grains, even some gluten free grains. Rice makes me feel bloated and faintly, quinoa doesn’t work well either. I Live on smoothies, green juices, soups, and mostly a vegetarian diet. But feel that I might not be doing enough.
    Do you have any other suggestions?
    Love your Instagram and Pinterest by the way. I Get most of my meal ideas from ther

    • Dear Gizzy,

      How about popcorn, wild rice, sprouted brown rice, millett, or amaranth? A plant protein could be considered as well. Have you tried seeds and nuts? These offer some fiber, healthy fats and many nutrients.

      Trust that you are doing enough! If you are eating, feel well in general on the diet you are eating, maintain what you feel is a healthy energy level throughout the day and feel satiated each day, you are doing great!

  15. Avatar

    Thank you. Great read. Do you have an article on fertility for couples with advanced age 45 and above?

  16. Avatar

    I am allergic to nuts, sunflower seeds, and eggs. Are there any other ways I can get the necessary nutrients to increase my chances of getting pregnant and carrying a child full term?

    • Dear Jamee,

      It may be helpful to work with a nutritionist, but there are other sources of nutrients. Consider a quality whole food multivitamin, Cod Liver Oil or coconut oil (omega 3s), beets (iron), yogurt (organic, full fat), turkey, green peas and shrimp (zinc), whey protein or a plant protein powder and meat (protein)… These are just some ideas. We don’t want you eating what you are allergic to, so maybe a internet search for alternatives to nuts and eggs will lead you to even more choices.

      I hope this helps!

  17. Avatar

    Hi, would you be able to post more recipes? Or, at least guide me where to go for more? We have been trying for 4 years, and have not been able to conceive. I have PCOS. Thanks!

  18. Avatar


    I’ve read the recommendation above and I cannot help to notice that if you calculate vitamins and minerals you are way bellow the daily recommended values with many nutrients.

    Here is what I do:
    I eat 5 eggs almost every day (preferably raw/slightly cooked yolks and cooked whites), livers 1x a week, other organ meats 1xweek , crazy thick bone broth almost every day, 0.5l of home made full fat kefir almost every day, at least 200g of green leafy vegitables, 500g of other vegitables, 0.5 – 1 pommegranate (now over the winter, other berries during summer), daily 20-50g of nuts, lentils twice a weeks, plus olive oil, MCT oil, flax seed oil, butter to reach 2000-2500kcal depending on exercis

    • Dear Clare,

      The nutrients we suggest are not known to be in values “way below” those necessary to promote optimal fertility health. Many do follow this diet and take nutritional and herbal supplements as well.

      I’m not certain what diet protocol you are following, but best wishes as you do what’s right for your health.

  19. Avatar

    What if buying organic is out of reach for your budget? Especially the protein sources. Would like to do this, but it’s making me stress because of costs.

    • Dear Elissa,

      We don’t want you to stress! Watch for deals/coupons, consider purchasing animal proteins with a group or join a wholesale buying club. Often grocers have their own brand of organics and grass-fed meats that are lower in price (Aldi does, Cub Foods does, Target and Wal-Mart may, Costco and perhaps Trader Joes does). If it helps, I just bought USDA organic, grass-fed ground beef for $4.49 a pound today at my local grocer (I have talked with the butchers about when it is on sale and discounted). All that said, no stress! Focus on the dirty dozen fruits and vegetables and buy what organic animal products you can. And then consider plant proteins instead of meat a few days a week maybe. This can help with affordability.

      I know you are not alone in your thoughts and worries, but try not to let that hinder you from eating more whole foods! Ultimately moving away from processed foods to a whole food diet (shopping the parameters of the grocery store) is what matters most.

  20. Avatar

    is it good to eat egg every day

    • Dear Jocelyn,

      A cage-free organic egg a day may be okay for fertility nutrition. They are best hard boiled, scrambled in coconut oil, poached or just lightly fried in coconut or olive oil.

  21. Avatar

    I noticed you suggested using maca powder. I have tried Maca and unfortunately, it leaves me bloated and a sluggish digestive tract for about 3 days. Do you have any other suggestions besides Maca?

  22. Avatar

    i have trouble for getting permanency.dr say my egg is not fertilit so u can help me???

  23. Avatar

    Wow!Thank you from over the pond here in England.
    I love your website it is so informative,clearly explained and will start the smoothies tomorrow!
    I am having another (will be my third) round of IVF in Dec so wondered what I should stop taking once meds start.I’m assuming I should stop the maca, just wondering about Bee Power and COq10? I think Im right that all food products are ok to continue with along with seeds, pulses, beans etc?
    Are there any foods to help with implantation in particular other than pineapple?
    And finally,I am vegan and so am already taking lots of supplements such as super greens,pre natal vitamins and olive leaf extract for immunity.Should I stop any of these?:)

    • Dear Jacqueline,

      We are so thankful the information we share has been helpful!

      Any herb or nutritional supplements that have a direct, or indirect influence on hormonal balance are best discontinued before beginning IVF medications. From what you shared, these would be Maca and Bee Power. Do talk to your healthcare provider about the other items. We are required to suggest most be discontinued, but healthcare providers may support you or encourage certain supplements be continued.

      A prenatal supplement can be continued. In general we suggest switching from a greens powder specifically it it contains herbs, to a single green like organic Spirulina. It would be best to reach out to the maker of the Olive Leaf Extract (as well as your doctor) about continuing that.

      All my very best!

  24. Avatar

    I am so grateful to you for putting all these informations here to educate people. Ignorance could be a very costly if one is trying to conceive. I will apply what I have leant from you. Thanks so much

  25. Avatar

    Hello, I’m working on doing shakes with maca and active bee power in it daily. I mix it up as far as fruits veggies almond/coconut milk and water…sometimes I use an organic probiotic juice for the liquid called good belly I think. I wanted to know though, how much maca and active bee power is the right amount? Additionally I wanted to know is the efficacy increased if I take in pill form? Does it make a difference? Lastly, I was wondering does the kind/color of the maca I take matter? So many questions!

    • Dear Sumita,

      It is best to follow the suggested use on the containers of Maca and Active Bee Power you have.

      Fertilica Maca Powder suggested use is 1 teaspoon daily. 500-3,000mg of Maca can be consumed daily in any form.

      Suggested use of Active Power also 1 teaspoon daily. The traditional suggested use of Royal Jelly is 500 – 3000mg of pure royal jelly per day, taken in 2 – 3 separate doses throughout the day. Royal Jelly is best taken between meals and is fine to take all month long.

      Powder and liquid extract tend to be faster acting, but Maca or Royal Jelly is capsules offers the same fertility health benefits as powder.

      Enjoy your fertility smoothies!

  26. Avatar

    There is something I like so much about this website, their articles are well written and the topics are well understood! Please can you explain more deeper if there Is a different fertility diet for men?


  27. Avatar

    Hi, I have just purchased Maca Energy by Brad King it says to take 4 capsules/day that seems very high? I also want to make sure that it is the right form of Maca?

  28. Avatar

    can you tell me your stance on workout supplements while TTC? I have recently lost 80 lbs, and take a pre-workout (C4) as well as BCAA powder (branch chain amino acids.)

    • Dear Kristin,

      There is little proven research that pre- and post-workout supplements negatively impact fertility health. There is speculation, but I have seen few current studies. That said, we generally suggest against, when battling infertility or dealing with a fertility health issue, a)supplements made from or with synthetic ingredients and b) excessive exercise and working out. While having a healthy BMI is important, excessive exercise can impact fertility – the menstrual cycle health and ovulation timing.

      I hope this is helpful!

  29. Avatar

    Hi. Do you have any recommendations on how to avoid plastics and microwaves? I work 12 hours shifts and take my lunch to work. I carry my food in Tupperware and use the work microwave to warm it up. Not that I have this option to warm my food at work, but I imagine an oven would take too long at which time my lunch break would be over. I also purchased a water bottle to take to work. The label says it is BPA free. Is this water bottle safe? Could you also make some alternative suggestions for drinking juice? I drink water most of the time but on occasions like to drink something different like fruit juice.

    • Dear Sonja,

      Work break rooms can pose challenges. While reheating food on a stove it best, it can take time and not be an option. Consider transitioning any food that needs to be reheated to a glass container for heating, or taking fresh foods like large salads or homemade sandwiches (made with leftover roasted chicken on a sprouted grain bread for example)… lunch foods that don’t require reheating.

      Regarding water bottles, glass or stainless steel would be best. BPA-free is a better option than plastic with BPA in it, but there is still a synthetic plasticizer used and it is not yet known the level of toxicity of the BPA alternatives. Be sure to keep your BPA-free water bottle cool as much as possible, away from heat or a fluctuating heat source.

      That you drink lots of water is wonderful! Consider adding a splash of fresh-squeezed lemon or fruit to the water, fruit like strawberries, or cucumber slices and few mint leaves. Fresh-squeezed juice is best, but there are many bottled juice brands that are rather pure and free of added sugar, etc. It will take a little comparing and label reading at a healthfood store to choose. There are many brands, but three that come to mind are Santa Cruz, RW Knudsen and Lakewood (We are not affiliated. These are simply those I know of).

      I hope this is helpful!

  30. Avatar

    I have bought ingredients for Easy Fertility Smoothie Recipe from you for my daughter and husband. Is the recipe for a daily serving for one person ? There were no specific instructions sent with the two kits I bought, and they are very keen to start immediately. Please advise soonest. THanks

  31. Avatar

    Hi there,

    Thanks for this great info. I am 32, dealing with unexplained infertility, and about to move on to my 4th round of IUI. I’ll be doing medications during this round (likely Levontrel (sp?) and Estradiol), and I’m wondering: is it safe for me to use maca during this cycle, while using the meds?

    Thanks for any info, and best wishes,


    • Hello S!

      We suggest against taking any herb that has the potential to impact hormonal balance with medication intended to do the same. Herbs could affect how the medication(s) is working. It is better not to combine the two.

      All my best!

  32. Avatar

    where can i get fertili greens in south africa

  33. Avatar

    Wow! You have listed a ton of vitamins 🙂 is there something you sell that has all those things in one? I’m thinking of doing the cleanse and I’m taking prenatal one a day gummies. I’m pretty sure it’s not whole vitamins haha.. I’m just confused about where to get everything. I’m planning on following the eating plan, doing the smoothie with maca etc, and the cleanse but where can I find all the vitamins and minerals you talk about in this article? Do I have to find many different vitamins or is there like one or two that has everything in it. I hope my question isn’t confusing. Thanks! 🙂

    Ps.. I really love all this wonderful information. Thank you for putting it out there for all to read. I’m really glad I stumbled upon it 🙂

  34. Avatar

    I am a 44 year old female and my cycles have been irregular for approximately the last 3-4 years. Sometimes I only have a cycle once every 6 months. My FSH that was drawn yesterday is 23.6 and it was the first day of one of the rare cycles that I do have. Back in 2013 it was 4.6. Obviously I’m not trying to conceive but do you recommend that someone like me follow the fertility diet? What other recommendations do you have? I have started switching to organic foods and drinks. I have other issues going on too like sleep apnea, hypothyroidism, fibromyalgia, chronic hives of unknown origin and fatty liver disease. Some days my fatigue really interfers with my life. Thank you.

    • Dear Tracie,

      I am sorry for all you are going through!

      The Fertility Diet can be followed whether wishing to conceive or not. It is a well-rounded, whole food diet that in part helps the body achieve hormonal balance.

      Our guide to FSH Levels here… may be helpful as well. It may be most helpful however given the complexity of all you are dealing with combined to be guided in the most helpful herbs, nutritional supplements and natural therapies for your specific needs. If interested in this personalized experience, please consider a Fertility Consultation.

      I hope this is a helpful start!

  35. Avatar

    Hello, I really enjoyed reading every topic and excited to read more. I have a question. We have planned to conceive in about 2 months, and the starting point is kind of solid (perfect timing). I want to conceive in my 1st tryes, but based on your article, I dont have enough time to go through whole cleansing. Now since I read your article I kind of experiencing some stress, and it is getting worse. What if I do not go through this and have some problematic Egg or pregnancy. I have become somehow obsessive. I am 29 and I have a very regular cycle (have not changed for 2 years). Do you have any recommendation for me to get prepare in 2 months?

    p.s. I am not afraid of being infertile, I mostly under stress of having problematic eggs or unpleasant environment for baby which lead to birth deficit.

    • Hi Ana,

      I am sorry to hear you have come away from this article feeling anxiety about getting pregnant, that is in no way the intention of any of the work we do. No body has to do a Fertility Cleanse, we just feel it is a great opportunity to prepare your body for pregnancy. Just because you don’t do one doesn’t mean you are going to have egg health problems or an unhealthy uterus.

      Two things to focus on in two months… taking a good whole food preconception multivitamin and eating a nutrient dense fertility diet. Quitting any bad, unhealthy habits such as drinking alcohol or smoking cigarettes. I think it is also extremely important to be realistic in how much time it may take to get pregnant, on average it takes up to a year.

      Best Wishes!

  36. Avatar


    I am nearing the end of a 30 day detox for hormone imbalance and hypothyroidism. I was addicted to sugar and processed foods for years, and this detox was my first step to starting a healthier, clean eating lifestyle. I have already seen the health benefits in my fertility charts! After the 30 days, I would like some guidance on what supplements to take. How many and what time of day? I plan on following the fertility diet and buying the 2 Superfoods Maca and Bee Propolis. I also plan on taking a natural prenatal vitamin 3x a day, omega 3 capsule, vitamin D (because I am deficient), probiotic 2x a day, and possible magnesium capsules. I almost feel like this is too much. Is it?

    • Dear Lyndsey,

      Fertilica Maca can be taken with Bee Propolis, a prenatal multivitamin, omega-3 supplement, Vitamin D, probiotic and magnesium. This is fine. It is hard for me to guide you beyond suggesting regular exercise and daily stress management along with this Fertility Diet because I only know a small part of the bigger picture of your health. I would recommend considering a Natural Fertility Consultation. Our email consultations provide you with a personalized written guide and audio recording from a fertility herbalist, explaining the best natural therapies, herbs and supplements for your unique fertility issues.

      I hope you will consider!

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    Hi, I am trying to conceive and I just started drinking Organic Raw Kombucha. What are your thoughts on drinking Kombucha and TTC? Thanks for your input.

    • Dear Cara,

      I remember asking this same question when I was pregnant. Drinking Kombucha while TTC is fine. It is a great source of probiotics to feed healthy gut bacteria, boost the immune system and fight inflammation actually. It was suggested to me to purchase Kombucha from a quality, “brand name” manufacturer (versus drinking a home brew) as manufacturers are required to verify the alcohol content, which should be very low to none.

      I say enjoy!

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    Hi there! First off, THANK YOU for this information. I’m 19, haven’t had my period in in almost 2 years, and am working/resting now to restore it. I’m newly vegan and am researching alternatives for eggs, meat, and dairy, but I am wondering about sourdough bread… I LOVE it and don’t feel stomach problems when I eat it. I know that it still has vitamins and minerals in it, but are there any reason you’d suggest limiting or restricting it from my diet?

    • Dear Haley,

      Everything in moderation! I am not aware of reasons limit occasional consumption of sourdough bread. Sourdough is a fermented break which is known to provide nutrients, including probiotics, and be lower on the glycemic index, easier to digest than most conventional breads. It should be find to consume from time to time. I may be more beneficial to fertility health if it could be made with whole grains versus refined white flour.

      Consider also learning some Fertility Diet Alternatives – Vegan, Raw, Allergens…

      All my best!

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    Hi Elizabeth,
    The discharge of whitish Liquid (like thick milk – one to four drops daily) is from genital pore. pls suggest it is normal or I should consult to my doctor

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    I am 4 weeks pregnant, but there is discharge of whitish Liquid (like thick milk – one to four drops daily). Is this normal or I should consult to my doctor. Please reply.

    • Dear Monika,

      Congratulations on your pregnancy! I hope that you are feeling well!

      While I am not a medical doctor who can be certain of what this is for you, it sounds to me like colostrum. Nipple discharge of colostrum can be quite normal as the hormones and breasts begin to change in early pregnancy. Many women experience colostrum leakage throughout pregnancy and then of course when they begin breastfeeding.

      If this is concerning you though, please do call your doctor for peace of mind.

      May you have a happy and healthy pregnancy, birth and baby!

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    How much of each nutrient should I have for each day? Any specific amount? Or just make sure I’m getting a variety from each nutrient each day? Thank you for all of this helpful information!

    • Dear Lindsay,

      What is most important, unless it has been determined that you have a nutrient deficiency, is including each food nutrient in your daily diet.

      Consider reviewing the daily and weekly food checklist under the heading How to Eat a Natural Fertility Diet in this article to learn servings of each food group to include in your Fertility Diet. In doing this along with taking a whole food fertility multivitamin, you’ll very likely be meeting the recommended daily amount of the nutrients discussed in this article.

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    I need advice. I am 43 years old. Can I conceive through eating a Fertility Diet? Please help me.

    • Dear Ruth,

      We know that eating a healthy, whole-food diet rich in nutrients is foundational for our preconceptionhealth, the health of pregnancy and a baby. Following a Fertility Diet is suggested for anyone, women and men, preparing for conception.

      While diet is very important, there are other factors to consider such as age, stress and activity levels, if there are fertility health issues causing imbalance. Each can impact fertility health and chances of conception. Consider also referring to our guide to Preparing for Conception Over 40.

      We also offer a wonderful service through our Fertility Consultation program through which you get to work one on one with a fertility herbalist who can guide you in the right direction by creating a program designed just for you.

      All my best!

  43. Avatar

    Great but it will be more helpful if you share more recipes.

  44. Avatar

    i’m really glad i found your website. Thank you for all the wonderful wealth of information you are sharing.
    i am 36 years old, i just got married about 4 months ago. i was a virgin when i married and since i got married i haven’t enjoyed sex, it just feels like movements in my vagina, no pleasant sensations whatsoever.
    i found out i had an ovarian cyst in my left ovary last month, the gynea said i have to watch it for 3 cycles to see if it takes care of itself. but i still experience slight pain in my pelvic area. i have been trying to conceive for 3 months now and nothing yet. i time our sex to my ovulation period. i want to know if its safe for me to take maca supplements. Thanks

    • Hi Remi,

      I am sorry to hear you are not enjoying your sex life. Maca has been shown to support a healthy libido (sex drive) in both men and women, so your interest in it sounds like you have done a little research on your own! Good for you. Maca is considered a nourishing superfood, and has been consumed by the native Andean peoples for thousands of years. Because it is a “food” herb, it is safe for long-term consumption. Maca has also been shown to help improve hormone balance, so it may help your body to improve the menstrual cycle, which will help the body to resolve any disruptions to ovulation which can cause ovarian cysts. In addition to maca, I urge you to learn about other ways to support a healthy libido, so you can enjoy sexual intercourse with your husband, which will also make trying for a baby more exciting and pleasurable. You deserve to feel good 🙂 We have great tips on ways to improve libido here:

      I hope this helps!

  45. Avatar

    I was wondering if you have any info regarding egg chromosomal issues? I have a Balanced Translocation and a very, very low AMH level. I have been told IVF using a donor egg may be my only option, but I am not ok with that. I am only 33 and have had 4 miscarriages already. IVF is about $30,000 with the PGS testing. Any guidance or thoughts are greatly appreciated.

    • Dear Patty,

      I am sorry for your losses!

      You may find our Recurrent Miscarriages page very helpful, but we do not have specific information at this time about Balanced Translocation.

      When the body recognizes chromosomal abnormalities in the developing embryo it will naturally stop working to sustain the pregnancy. Poor egg and sperm health are known to cause chromosomal abnormalities.

      Consider the following tips…
      Eat a Fertility Diet which is what this article is about…
      Exercise daily – at least 30 minutes a day, 5 times a week – and consider supplements (read on…)
      Learn about Fertility Cleansing for men and women
      Consider supplement plans to increase egg health and improve male fertility.
      Support a healthy uterine environment for implantation

      I hope this is helpful!

    • Avatar


      Issues with translocation are of genetic hereditary and I am afraid that the only way to avoid it is to have PGD, specifically testing on embryos that are day 5 or day 6 (so-called blastocysts).
      Healthy nutrition definitely helps in overall reproductive health, but chromosomal abnormalities of that kind are genetic. Some other abnormalities do result once sperm and egg are joined, such as Down Syndrome (although it can be genetic as well).
      Not all the abnormal embryos will end up in miscarriage. Depends what is the abnormality we are talking about.

      Wish you luck!

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    Hi, your article is really very helpful . I am healthy with one ovary which is little polycystic but doctors are not concerned about that as my cycles are pretty normal and I produce large quantity of eggs. I am under ICSI program as my husband’s sperm count and quality is not great. The only problem I get is my progesterone goes really high before the trigger and we never can get the fresh transfer. Also the embryos that are formed are also of not great quality and so this time doctor was questioning my egg health along with sperm issue. Pls help to get my hormones in line esp progesterone.. What can I eat or drink to correct it. I already had 5 unsuccessful cycles & want magic to happen.

    • Dear Bhumika,

      Thank you for reaching out to us!

      I am left questioning why progesterone levels increase so. Is there an underlying health issue contributing or is this a response to any fertility medications you take during this procedure? Have you talked about this with your healthcare provider? It may be helpful in order to proceed with the best natural fertility program to understand why this is happening.

      In the meantime, there are natural ways to boost and support egg health. The article How to Increase Your Egg Health in 90 Days shared these ways. Following a Fertility Diet is known to positively impact sperm and egg health. The suggestions in this article are foundational, great to consider!

      I want magic to happen for you too! I hope that talking with your healthcare provider to glean a greater understanding of why this is happening is helpful!

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    Hi when you say ‘No soy of any form unless fermented such as miso and tempeh’, where does tofu fit in to this? Ok to eat or avoid?

    • Dear Sheila,

      Tofu is one food item that falls into the processed soy category and while it may be okay sparingly (once in awhile), we feel it best to avoid.

    • Avatar

      Thanks. Edameme ok? So i’m a vegetarian (and going gluten free) and I’m having a hard time getting protein. Outside of Tempeh and Miso, do you have other recommendations for me to get protein. According to research, I’m supposed to get about 46 grams a day and I was using tofu to help with that. It’s hard b/c I’m trying to maintain my weight/cholestrol so always eating eggs and beans (carbs) might affect that. So much to weigh, I guess do you have a recommended order in priority in what to eat not eat.

      I should also mention that I am on metformin (dr says it helps lower androgens in my follicles) and decreasing my sugar intake.

    • Dear Sheila,

      Organic, non-GMO edamame occasionally may be fine. I am sure you know, but additional vegetarian sources of protein are steel cut oats, legumes/beans like chickpeas (hummus) and lentils, tempeh, and spinach, raw seeds and nuts sold in the shell, or homemade nut and seed butters: Sunflower seeds, sesame seeds, pumpkin seeds, almonds, walnuts, chia and hemp seeds, and Brazil nuts, quinoa and even mushrooms.

      While I understand wishing to manage weight and maintain healthy cholesterol, a balance of carbohydrates and protein, as well as consuming healthy fats/good cholesterol which are important for hormone production is key.

      There are also sources of vegetable protein powders on the market that may help supplement protein in a Fertility Smoothie. Consider visiting your local health food store to inquire further.

      I hope to have been helpful!

      I hope this is helpful!

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    I am so excited to read about the fertility diet! It is amazing how well it blends with the clean eating I’ve been doing with Arbonne. I see you have products of your own, and that’s great. What I love about eating clean is no one needs any special products to do it. But don’t they make it whole lot easier? With our busy lives, convenient products can make it so much easier, as we toddle along, learning the ropes of clean eating, and your followers can get those right here. Yay!

    • Dear Katie,

      Thank you for the praise and sharing your enthusiasm for eating a healthy, clean, wholefood diet. It indeed in foundational to fertility health.

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    Wow, thanks so much for this information Hethir! Being infertile is the hardest thing I’ve ever had to deal with in my life. I want to give birth so badly and the harder my husband and I try, and the more we fail, the deeper I fall into depression.

    I’ve been through 2 IUIs and 4 induction Clomid cycles, my parter and I have schedule sex which kills the passion, it’s really putting a strain on our relationship.

    My friend used an infertility program that was featured on Oprah and she had twins. I really am desperate I’ll wait to hear back from you.

    • Dear Jennifer,

      Thank you for your praise!

      I’m sorry to hear about your struggles and challenges! The goal of our programs is to support the body in re-learning balance and/or supporting balance when fertility issues are present. The great part about herbs, supplements and natural therapies is that they often work wonders in doing this given commitment to dietary and lifestyle change is made as well.

      We can not speak to the programs others follow other than those we offer and guide women in using. How wonderful your friend found a program that work for her. I hope she is well! It can be so hard to determine the best natural therapy program for our own personal needs and not compare our stories to the stories of others.

      It is because we are contacted by so many that we have a Natural Fertility Specialist on staff to create full natural fertility progrmas designed specifically for each person’s fertility health needs. The invaluable experience is called a Fertility Consultation. To learn more or book a Fertility Consultation click this link…

      The Natural Guide to Infertility and Depression may be helpful to you as well.

      I wish you all the best!

  50. Avatar

    I just wondered if you can advise on how to ensure the right balance of protein and nutrients in pregnancy for a vegetarian. Your article is really helpful however it includes meat so I’m wondering what I would need to add/increase. I’ve just had my 4th miscarriage.. and now wondering if diet may be an issue for me. Many thanks for your help.