Whether you’re preparing for pregnancy the “old-fashioned way” or getting ready for IVF, there is actually a lot you can do to support your body naturally. Fertility is influenced by far more than just timing — nutrition, stress, hormone balance, gut health, and lifestyle all play a role.
This article focuses mainly on the woman’s body, simply because pregnancy happens there — but it’s really important to say this clearly: men and sperm health are just as important. Without healthy sperm, pregnancy doesn’t happen, and research shows that poor sperm health can double the risk of miscarriage. If you’ve experienced pregnancy loss and carried guilt or blame, please hear this: it is not all on you.
And if you’re reading this after baby loss or during a difficult fertility journey — be kind to yourself. Take this at your own pace. You are doing the best you can.
Reduce Stress to Support Fertility
I know this is easier said than done, but managing stress is one of the most powerful ways to support fertility naturally.
The parts of our brain responsible for survival and reproduction are deeply connected. When we are stressed, anxious, or overwhelmed, the brain interprets this as being “under threat” — and biologically, that’s not considered a safe time to conceive. Chronic stress also impacts hormone balance because the adrenal glands (which produce cortisol and adrenaline) are closely linked to sex hormone production. When stress hormones are working overtime, fertility hormones can suffer.
Simple ways to reduce stress naturally:
- Prioritise sleep
Aim for at least 7 hours a night — 8 is even better. Hormones follow a daily rhythm, and sleep is essential for hormone regulation, repair, and overall health. - Spend time outdoors
Even 10 minutes a day in nature can help regulate your nervous system. If you live in a city, parks, trees, or green streets still count. (I’m in London — green space is everywhere if you look!) - Take an evening bath with Epsom salts
Warm baths help switch off the fight-or-flight response, and Epsom salts are rich in magnesium, which supports relaxation and stress reduction. - Reduce caffeine
I know — sorry! But cutting back can really help balance stress hormones and support fertility.
Support Your Microbiome for Hormone and Fertility Health
When people think about gut health, they often forget that women also have microbiomes in the vagina, womb, and bladder — and they are all connected.
Signs your microbiome may be struggling include:
- IBS, constipation, or diarrhoea
- Acne, eczema, or hormonal breakouts
- Recurrent UTIs, thrush, or bacterial vaginosis
All of these can influence hormone balance and fertility.
Ways to support your microbiome:
- Eat prebiotic and probiotic foods
- Consider targeted probiotics (especially if you have symptoms)
- Seek testing if issues are ongoing (private testing can give deeper insights)
Probiotic-rich foods to include:
- Kimchi
- Sauerkraut
- Full-fat yoghurt
- Kefir
- Miso
- Kombucha
Choose raw or unpasteurised versions where possible, as heating kills beneficial bacteria. Look in the fridge at the health food shop or supermarket, as unpasteurised foods tend to live in the fridge, not on the shelves.
Eat to Prepare Your Body for Pregnancy
A simple rule of thumb: start eating as if you are already pregnant.
Key food principles:
- Reduce or cut out alcohol — even small amounts can negatively impact liver function, hormone balance, sleep, and gut health.
- Choose organic where possible to reduce toxin exposure.
- Focus on warm, cooked, nourishing meals to support digestion.
- Prioritise protein and healthy fats.
Healthy fats are essential for hormone production. Include:
- Butter and dairy
- Oily fish
- Extra virgin olive oil
- Nuts and seeds
(Aim for fats from oily fish, nuts, and seeds to be the most dominant.)
Try to make half your plate vegetables to ensure a wide range of vitamins, minerals, and fibre.
Foods to Support Womb Health
For those hoping to conceive soon, these foods are particularly nourishing:
- Homemade chicken bone broth
Aim for one mug a day — drink it, cook grains in it, add it to soups, sauces, or mince dishes. - Beetroot juice
A small glass daily can support circulation and womb health.
Key Nutrients for Fertility
While a varied diet should cover most micronutrients, these are especially important when preparing for pregnancy.
Important nutrients for both partners:
- Zinc – oysters, liver, kidneys
- Vitamin D – eggs, butter, yoghurt, sunshine
- Vitamin C – citrus fruits, tomatoes, peppers, leafy greens
- B vitamins – meat, eggs, nuts, seeds
(Vegans need a B12 supplement, as it’s not found in plant foods)
For her:
- Folate – leafy greens
- Iodine – seaweed, dairy
- Iron – red meat, offal, leafy greens, peas, beans
(Pair plant sources with vitamin C to improve absorption)
For him:
- Selenium – Brazil nuts, fish
- L-carnitine – red meat, fish, chicken
A Note on Supplements
I do recommend supplementation with high-quality brands, but because everyone’s health history is different, it’s important to get personalised advice. A good prenatal (not the cheapest or most well-known option) and a men’s fertility supplement can be helpful, but always check for interactions with medications or other supplements.
If you’re unsure, a knowledgeable health food shop or qualified practitioner can guide you — and of course, I’m happy to help if you’d like personalised support.
If you’d like a bespoke nutrition session, tailored specifically to you, you can book in with me here:
