Nutrition for Fertility


Most people put significant energy into eating well while they are pregnant, but we wish we could tell more people about the importance of eating well BEFORE you're pregnant. Why does it matter? The egg you will ovulate to get fertilized to become your baby will be developing for 3 months before it is released, so what you are putting into your body during those three months makes an impact on the health of your eggs. Your body also needs certain nutrients to have balanced hormones, which will also affect the health of the pregnancy and how you feel during the first trimester. So what can you do if you're planning to get pregnant? 

Our first recommendation is to track your cycles. This is going to give you solid information on the health of your reproductive system and how well your hormones are balanced and doing their jobs. If you have any questions, schedule a time to meet with us or another fertility awareness educator in your area to get a better idea of what's going on in your body. 

Next, make sure you are eating nutrient dense foods. Avoid processed foods or sugars. Focus on getting adequate amounts of protein, particularly from grass-fed and pasture-raised animal products--you'll want to avoid the hormones and antibiotics that are frequently used in conventionally raised animals. Avoid using unsaturated fats, like processed vegetable oils (canola, corn) and stick to butter, lard, coconut oil, and olive oil. Avoid trans-fats entirely as they increase inflammation and can really mess up your cycles!

If you're eating well, what should you supplement? This answer is going to be different for everyone, depending on how you eat on a regular basis. But there here's some general advice about supplements :
  • Folate : Make sure all of your supplements contain folate, not folic acid. Folate is one of the B vitamins and taking a methylated B complex will give your body a readily available form to use.. B Vitamins are also important for reducing nausea in the first trimester and necessary for iron absorption.
  • Vitamin D : Almost everyone I work with needs to supplement Vitamin D. If you haven't had your levels tested, see your primary care physician to check your Vitamin D levels and supplement, as necessary. For more information about Vitamin D and it's importance during pregnancy, check out this wonderful post by Lily Nichols, author of "Real Food for Pregnancy:" Vitamin D and Pregnancy
  • Magnesium : Magnesium is used for so many of our body processes and most of us aren't getting enough in the foods we eat. Magnesium is found in nuts and seeds, but if you're going to supplement, Magnesium glycinate is a good form to use. 
In general, we like the Thorne Supplements. Their quality is incredible and they are well-absorbed by the body. They have a "Fertility Bundle" that is good for overall support of a healthy cycle and pregnancy preparation. You can find it here, along with other supplements:
​Thorne Fertility Bundle
Magnesium Bisglycinate
Vitamin D
Iron and B Vitamins
It's also a good idea for your partner to make sure their nutritional needs are being met! FullWell has a supplement that was created by a registered dietician to target the specific needs for guys to achieve optimal fertility. Check out their FullWell Vitality and Virility supplement--and remember it can take up to 3 months to see the effects of supplementation, because the body works to create both eggs and sperm for several months before they are released. 
FullWell Vitality and Virility Supplement
           *Get 10% off your first purchase at FullWell with the code ROOTSWINGS
If you're having irregular cycles, period pain or other concerns about your reproductive health, contact a us to schedule a fertility counseling session or find another fertility awareness educator to help you figure out what is going on. For more information about cycle health, I recommend any of these books: 
The Fifth Vital Sign by Lisa Hendrickson-Jack
Fix Your Period by Nicole Jardim
Period Repair Manual by Lara Briden