{"id":45716,"date":"2026-10-09T17:48:31","date_gmt":"2026-10-09T17:48:31","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=45716"},"modified":"2026-10-09T17:48:33","modified_gmt":"2026-10-09T17:48:33","slug":"how-to-naturally-boost-your-fertility-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-naturally-boost-your-fertility-health\/","title":{"rendered":"Natural Ways to Support Fertility"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Whether you\u2019re actively trying to get pregnant or considering pregnancy in the future, fertility might be regularly on your mind. Successful conception depends on a lot of varying factors, including age, menstrual history, medical conditions, and more, so understanding the ins and outs of your own fertility is deeply personal and might require some doctor visits for testing and other important insights. With that said, there are ways to support fertility naturally, through lifestyle habits, including diet, exercise, sleep habits, and more.\u00a0<\/p>\n\n\n<h2 id=\"h-firstly-what-you-need-to-know\" class=\"wp-block-heading\">Firstly: What You Need to Know <\/h2>\n\n\n<h3 id=\"h-amh-fertility\" class=\"wp-block-heading\"><strong>AMH &amp; Fertility<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">AMH is an important hormone connected to fertility. It\u2019s produced by cells that surround the small follicles in the ovaries and, according to <a href=\"https:\/\/www.linkedin.com\/in\/kameelahphillips\" target=\"_blank\" rel=\"noreferrer noopener\">Kameelah Phillips<\/a>, MD, a board-certified obstetrician-gynecologist and founder of Evolve GYN, it\u2019s commonly referred to as a test for ovarian reserve. \u201cTo my patients, I explain it as a way to consider how many eggs are in the bank\u2014not literally, of course, but it is the closest test we have to assessing what is going on with your ovaries in terms of egg storage,\u201d she explains. With that said, Phillips notes that AMH doesn\u2019t translate directly to fertility, and it\u2019s a common misconception that it is a fertility score. \u201cA higher AMH doesn\u2019t guarantee pregnancy, and a low AMH doesn\u2019t mean someone cannot conceive naturally,\u201d she notes. \u201cAMH tells us more about egg quantity, not quality,\u201d she adds. \u201cQuality is more of a nuanced conversation and takes into consideration age, which remains one of the strongest predictors of reproductive potential, overall reproductive health, other medical conditions, [and] use of medication.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">Understanding AMH levels is still very useful, especially when someone is undergoing fertility treatments, because \u201cit can predict how the ovaries may respond to medications used during IVF and approximately how many eggs might be retrieved.\u201d\u00a0<\/p>\n\n\n<h3 id=\"h-ferritin-fertility\" class=\"wp-block-heading\"><strong>Ferritin &amp; Fertility<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Ferritin is another marker worth considering in the fertility conversation because it is a protein that stores iron and provides a look at the body\u2019s iron reserves. \u201cI think of your blood iron level (CBC) as the money in your wallet and ferritin as the money in your savings account,\u201d Phillips notes. \u201cYou may still have enough money in your wallet while your savings account is getting dangerously low.\u201d She explains that this is relevant for reproductive-aged women because menstrual bleeding (especially heavier periods) can deplete iron stores over time.\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">\u201cThere is some research examining the relationship between low iron stores and fertility, but we OBGYNs are careful not to say that simply increasing ferritin will make you more fertile,\u201d Phillips explains, adding that fertility is much more complicated than that. \u201cEither way, we do know that correcting iron deficiency is important for overall health and for preparing the body for the increased iron demands of pregnancy.\u201d\u00a0<\/p>\n\n\n<h3 id=\"h-iron-fertility\" class=\"wp-block-heading\"><strong>Iron &amp; Fertility<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Speaking of iron, this essential mineral is necessary for making hemoglobin, which is the structure that allows red blood cells to carry oxygen through the body. \u201cDuring pregnancy, iron requirements increase substantially because the body has to make additional blood to support both the pregnant person and the developing baby,\u201d says Phillips.\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">When iron is low, some women might experience symptoms of anemia, such as fatigue or feeling unusually exhausted, though Phillips says it\u2019s not actually that cut and dry, and some women have no symptoms despite low iron levels. \u201cThey can tolerate low iron levels until one day they begin to suddenly feel weak or unwell.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re concerned about iron levels, Phillips does not recommend taking iron just in case, and instead recommends scheduling an appointment with your doctor to get your iron levels tested, since this is the best way to determine if supplementation is necessary.\u00a0<\/p>\n\n\n<h2 id=\"h-healthy-habits-that-support-fertility-naturally\" class=\"wp-block-heading\"><strong>Healthy Habits That Support Fertility Naturally<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"837f7c\" data-has-transparency=\"false\" style=\"--dominant-color: #837f7c;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/10\/how-to-naturally-boost-your-fertility-health.jpg\" alt=\"how to naturally boost your fertility health\" class=\"wp-image-45720 not-transparent\"\/><\/figure>\n\n\n<p class=\"wp-block-paragraph\">When it comes to supporting fertility, Phillips says, \u201cthere isn\u2019t a lifestyle hack that overrides biology,\u201d but there are some things you can do to optimize overall reproductive health.\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Prioritize Sleep:<\/strong> It should come as no surprise that sleep is one of the most important ways to support fertility, since sleep supports the body\u2019s overall well-being. Phillips recommends aiming for consistent and adequate sleep, since \u201csleep supports metabolic and hormonal health, and is one of the most underrated parts of overall wellness.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Move Your Body Regularly:<\/strong> You don\u2019t need a rigorous workout plan, but regular moderate exercise is recommended. \u201cExcessive exercise combined with inadequate calorie intake can disrupt ovulation,\u201d says Phillips. Instead, moderate exercise and consistency can support cardiovascular and metabolic health, which are beneficial for stress and weight management.\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Eat Enough, and a Well-Balanced Diet:<\/strong> When focusing on fertility, Phillips says it\u2019s \u201cnot the time for extreme dieting.\u201d Instead, make sure your body gets adequate protein, healthy fats, carbohydrates, vitamins, and minerals to support normal reproductive function.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Reduce Habits That Interfere With Reproductive Health:<\/strong> Smoking, recreational drugs, and alcohol can interfere with reproductive health, so Phillips recommends avoiding these while trying to conceive. She also encourages more moderate caffeine intake and stress-management strategies like walking, yoga, meditation, therapy, and exercise, or even allowing yourself to rest.\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\"><em>A Note on Stress: Phillips emphasizes that, while reducing stress is beneficial, having stress does not mean that you won\u2019t get pregnant or that it is the cause of infertility. \u201cTelling women to \u2018just relax, and you\u2019ll get pregnant\u2019 is neither accurate nor helpful,\u201d she notes. \u201cStress reduction is about supporting overall health, not blaming someone for difficulty conceiving.\u201d<\/em><\/p>\n\n\n<h2 id=\"h-foods-supplements-that-support-fertility-naturally\" class=\"wp-block-heading\"><strong>Foods &amp; Supplements That Support Fertility Naturally<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">According to Phillips, there is no single fertility food, but there are a few things to consider when trying to conceive. \u201cFor someone planning pregnancy, I recommend discussing a prenatal vitamin containing at least 400 micrograms of folic acid with their healthcare provider,\u201d says Phillips. \u201cFolic acid is particularly important before conception because it reduces the risk of neural tube defects very early in pregnancy.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">Depending on someone\u2019s diet, medical history, and lab results, Phillips says a clinician might also evaluate whether they are getting adequate iron, vitamin B12, vitamin D, iodine, and other nutrients. She also notes that CoQ10 \u201cis a promising supplement for women with decreased ovarian reserve or poor response to IVF,\u201d but it is an adjunct, not a fertility treatment. \u201cThere is some limited evidence that it may help improve clinical pregnancy rates, but we don\u2019t yet have high-quality evidence proving that taking CoQ10 reliably increases live birth rates, which is ultimately the outcome that matters most.\u201d<\/p>\n\n\n<h2 id=\"h-supporting-fertility-through-diet\" class=\"wp-block-heading\"><strong>Supporting Fertility Through Diet\u00a0<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Phillips says it\u2019s important to think less about a restrictive fertility diet and more about a sustainable and nutrient-dense way of eating. She says a Mediterranean-style eating pattern is a great framework because you get \u201cplenty of vegetables and fruits, whole grains, beans and legumes, nuts and seeds, olive oil, fish and other lean proteins, while limiting highly processed foods and excessive added sugar.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">It\u2019s also important to consider your partner, as fertility isn\u2019t solely a women\u2019s health issue. \u201cSperm health is influenced by smoking, excessive alcohol, metabolic health, and other lifestyle factors, too,\u201d says Phillips. \u201cIf a couple is trying to conceive, I want <em>both<\/em> partners to think about their health.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">With all of that said, Phillips says that you can support fertility, \u201cbut you cannot lifestyle-hack your way around every fertility issue.\u201d There are so many components at play, including age, genetics, endometriosis, PCOS, fibroids, tubal disease, sperm factors, and many other conditions that can impact the ability to conceive. \u201cSomeone can eat beautifully, exercise, sleep eight hours, and take every supplement and still experience fertility challenges,\u201d she explains. \u201cHealthy habits are valuable, but they should never become another way to blame women when pregnancy doesn\u2019t happen.\u201d\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\">Those who are trying to conceive without success might consider seeking an evaluation after 12 months of trying if under 35 and after 6 months if 35 or older. And, depending on age, menstrual history, or known reproductive conditions, an evaluation might be appropriate even sooner, says Phillips.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\n\t\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re actively trying to get pregnant or considering pregnancy in the future, fertility might be regularly on your mind. Successful conception depends on a lot of varying factors, including age, menstrual history, medical conditions, and more, so understanding the ins and outs of your own fertility is deeply personal and might require some doctor [&hellip;]<\/p>\n","protected":false},"author":79,"featured_media":45718,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,22885],"tags":[863,595],"coauthors":[22339],"class_list":["post-45716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-hormones","tag-healthy-habits","tag-pregnancy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Natural Ways to Support Fertility | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Here&#039;s how to naturally boost your fertility health. 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