Fertility Restoration: Proven Tips, Nutritional Guidance, and Supplement Strategies
Fertility: What You Need to Know & How to Reclaim It
responsible for 20–30% of infertility cases, while women account for around 50%. The
remaining cases are often due to combined or unexplained factors. In fact, over 30 million men worldwide are estimated to be infertile, with the highest rates reported in parts of Africa and Eastern Europe.
So what’s behind this global trend? And more importantly—what can you do to reclaim your fertility naturally?
In this article, we’ll explore the root causes of infertility, from body imbalances and
environmental toxins to nutritional deficiencies. You’ll also learn practical, science-backed ways to support your fertility—whether you're trying to conceive now or want to prepare your body for the future.
Fertility Is a Whole-Body Condition
important to see fertility as a full-body condition because so many other factors come into play. For example, if your thyroid isn’t working properly, it can throw off ovulation and make it harder to get pregnant. Plus, nutrition plays a huge role—many women don’t eat enough or focus on nutrient-dense foods, but your body needs to feel safe and well-nourished to support conception.
How well you absorb vitamins and minerals matters too, which means gut health is key. Having a strong gut lining helps keep toxins out of your bloodstream, so you don’t end up with a "leaky gut" that can cause all sorts of problems. And don’t forget about your liver—it’s such an underrated organ when it comes to fertility. Your liver filters out harmful substances like toxins, pesticides, and excess hormones like estrogen. If it’s sluggish, it can’t do its job properly, which can really affect your chances of conceiving.
So really, fertility isn’t just about your reproductive organs. It’s about how all these
systems—thyroid, nutrition, gut, and liver—work together. Taking care of your whole body is the best way to support your fertility and set yourself up for success. Stress plays a big role too. If you live under constant stress, your adrenal glands are producing adrenaline and cortisol. This excess production can lead to inadequate progesterone levels, a hormone that is crucial for ovulation.
What Else Can Be Influencing Fertility?
You can protect your cells with antioxidants by eating plenty of organic vegetables and fruits, drinking high-quality water, and choosing the right skincare and household products. These small changes can help minimize your overall toxin exposure and support your health. Endocrine-Disrupting Chemicals: Sources and Their Impact on Fertility
- Bisphenol A (BPA) – Found in plastics and resins, BPA mimics estrogen, lowers egg quality, disrupts ovarian development, and increases the risk of miscarriages.
- Phthalates – Common in personal care products, these chemicals are linked to reduced fertilization rates and difficulty conceiving.
- Triclosan – Present in some antibacterial soaps, triclosan can interfere with hormone function and fertility.
- Perfluorochemicals (PFCs) – Found in textiles, clothing, non-stick food wrappers,
microwave popcorn bags, and older Teflon cookware, PFCs are associated with
hormonal disruptions affecting fertility.
It is important to avoid or limit exposure to these endocrine-disrupting chemicals whenever possible to protect your reproductive health.
Heavy Metals Also Influence Fertility
Heavy metals are chemical pollutants that influence both male and female fertility. These metals can accumulate in the body and cause health issues, including infertility.
Impact on Female Fertility
Exposure to heavy metals can lead to several adverse effects on the female reproductive
system, contributing to infertility and various gynecological conditions.
- Cadmium: Associated with endometriosis, endometrial cancer, and spontaneous
abortions. Higher urinary cadmium levels have been significantly associated with female
infertility. Exposure during pregnancy is also linked to premature birth and abnormal fetal
growth. - Lead: Elevated lead levels can cause spontaneous abortion and have teratogenic effects. Blood and urinary lead levels show a positive correlation with infertility risk,
particularly in women aged 35–44 or with a BMI ≥ 25. - Mercury: Toxic levels of mercury can influence the menstrual cycle, indirectly leading to infertility.
-
Arsenic: Urinary arsenic levels are positively correlated with female infertility, with the
risk increasing as arsenic levels rise.
Heavy metals can trigger hormonal changes that alter the menstrual cycle and ovulation. They can also reduce egg quality. Studies have shown correlations between various heavy metals and clinical parameters such as age, BMI, and gynecological conditions like uterine fibroids and hormonal disorders.
Creating Safety in Your Body: The First Step Toward Fertility
Now that we have discussed potential causes of infertility, it’s important to recognize that your body needs to feel safe first. Without a sense of safety, your body will enter survival mode, which can disrupt reproductive health and hormonal balance. You might wonder how to create this feeling of safety in your body—here are some tips that I personally follow and recommend to my clients.
Morning Light
The first light you see in the morning should be the sunrise! It promotes a sense of peace,
helps regulate your sleep cycle, and boosts cortisol levels by about 50%, preparing you to be alert and ready for the day. For women, exposure to morning light stimulates reproductive hormones and supports ovarian function, especially during the follicular phase of the menstrual cycle.
Breakfast Within 30 Minutes of Waking
It’s essential to eat a breakfast that stabilizes your blood sugar soon after waking. Some of my favorite options include:
● Eggs cooked in coconut oil with onions and fresh herbs (I like dill), sliced apples with
cinnamon
● Goat milk with turmeric, buckwheat protein pancakes, and frozen fruit
● Skyr with fresh fruit, cinnamon, and honey. Skyr is high in protein and contains casein,
which keeps you full for hours.
Nervous System Regulation
Since feeling safe is key, here are my favorite simple daily routines:
● Grounding by walking barefoot in nature
● Dancing, which surprisingly helps regulate your nervous system
● Red light therapy for 20 minutes a day
● Practicing gratitude by journaling regularly
Diet
● Limit processed foods and focus on whole, unprocessed, and if possible, organic foods to reduce exposure to heavy metals, pesticides, and toxins
● Filter your water to avoid contaminants
● Eat plenty of fiber, which is crucial for digestive health, weight management, and
reducing disease risk. Fiber comes only from plant foods, so enjoy a delicious, fiber-rich
salad daily You might ask why diet is part of making your body feel safe. Proper nourishment with vitamins and minerals reduces the burden on your detoxification and immune systems, creating a balanced environment that supports hormonal health and overall well-being.
Block Out Artificial Light at Night
Blue light exposure after dark suppresses melatonin production, which is essential for sleep and cellular protection as an antioxidant. I recommend using red light bulbs or blue-light-blocking glasses in the evening.
Daily Joy and Connection
My best advice: do something you genuinely enjoy every day. Spend at least 15 minutes in
nature, which has been shown to reduce cortisol levels. If you love painting or any creative
activity, carve out a small window in your day for it. Engaging in joyful activities helps your body feel safe and balanced.
Now that you have some strategies to help your body feel safe, let’s explore how supplements can support fertility in women and men.
Supplements for Women That Help With Fertility
● Folate (Vitamin B9): Prevents birth defects and improves pregnancy rates;
recommended at 400–800 mcg daily preconception. Avoid Folic Acid form and try to find a methylated version, like L 5- Methyltetrahydrofolate.
● B Vitamins (B6 and B12): Support ovulation and reduce infertility risk; B12 is important
during IVF.
● Vitamin D: May enhance ovarian function, especially in PCOS; typical dose ~1000 IU
daily
● Coenzyme Q10 (CoQ10): Improves egg quality and ovarian response
● Vitamin E: Antioxidant supporting reproductive health and endometrial development
● Omega-3 Fatty Acids: Promote embryo implantation and reduce premature labor risk,
especially after age 35
● Selenium: Linked to lower miscarriage risk and healthy ovarian follicles
● Myoinositol: Regulates menstrual cycles and supports ovulation, particularly in PCOS
● L-arginine: Enhances uterine health and endometrial thickness
Supplements for Men That Help With Fertility
● Zinc: Supports testosterone, sperm formation, motility, and quality (~11 mg daily)
● Vitamin C: Protects sperm from oxidative damage and improves motility
● Vitamin D: Linked with better sperm motility and hormonal balance
● Folate (Vitamin B9): Important for DNA synthesis and sperm health
● Omega-3 Fatty Acids: Enhance sperm motility, morphology, and count
● Selenium: Vital for sperm development and quality
● Coenzyme Q10: Improves sperm motility and overall quality
● Vitamin E: Antioxidant benefits for sperm count and motility
● L-Carnitine and Acetyl L-Carnitine: Improve sperm motility and energy use
● L-arginine: Supports sperm quantity and motility
● Antioxidants (Lycopene, N-acetyl cysteine): Reduce oxidative stress affecting sperm
health
Specific Foods That Support Fertility in Women
- Leafy green vegetables: Rich in folate and antioxidants to support ovulation and egg quality.
- Dark chocolate: Contains magnesium crucial for egg development
- Berries (strawberries, blueberries, raspberries): High in antioxidants like vitamin C that reduce oxidative stress
- Salmon and fatty fish: High in omega-3s, aiding reproductive outcomes and embryo implantation
- Calcium-rich foods: Dairy and leafy greens support reproductive health
By prioritizing a sense of safety through lifestyle, diet, and environment, while supporting your body with targeted supplements and nutrient-rich foods, you create the optimal foundation for fertility and reproductive wellness.
Cycle Syncing: How Cycle Syncing Can Boost Your Fertility
This is a topic that is not talked about very often, but I have noticed significant improvements in myself, and it can boost fertility too. It’s called cycle syncing! Essentially, it means you eat, move, and live according to the different phases of your menstrual cycle.
Women have four phases in the cycle, and can get pregnant only for about 7 days a month. If you are trying to conceive, you will benefit greatly from understanding this.
Day 1–5: Menstrual Phase
This is a time to relax and reflect. Instead of doing intense HIIT workouts, focus on walking,
stretching, taking hot baths with magnesium, and nourishing your body with warm, iron-rich foods to replenish lost nutrients.
Day 6–14: Follicular Phase
Estrogen rises during this phase, and you will feel more energized. It’s a great time to try cardio workouts and push yourself a bit. Support your body with protein-rich foods and complex carbohydrates to fuel this burst of productivity and support egg development.
Day 15–17: Ovulatory Phase
Estrogen peaks, making you feel confident and social. This is a perfect time to have an
important meeting or do something courageous. Fertility is at its highest during this phase. Eat plenty of leafy greens and stay well-hydrated, for example with coconut water, to optimize reproductive health.
Day 18–28: Luteal Phase
Progesterone rises, which can cause your energy levels to dip and mood to fluctuate. You
might also feel “puffy” due to water retention. Support your lymphatic system with gua sha, stretching, or lymphatic massage. Focus on low-impact activities like walking and Pilates, and be gentle with yourself.
Your fertile window is the five days leading up to ovulation, plus the day of ovulation and the day after—about seven days in total. Understanding this window can help you better time conception efforts.
I really hope you enjoyed reading my article and learned some new information. If so, please leave me a comment on what you think and what topic you would like to learn about next time!
-Beata Havlickova, RN, Health Consultant
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