Nourishing Fertility: How Nutrition Supports Conception

By Victoria Weber — Founder of Marma Health, Ayurvedic Doula, Holistic Nutrition Coach, and ChefHosted by Rhea

For years, medical education barely touched on nutrition — if at all. Doctors might receive a few hours of training on diet in their entire schooling. Yet food is one of the most foundational pieces of our health — and nowhere is that more evident than in fertility.

Thankfully, that’s starting to change. As more holistic and integrative practitioners enter the conversation, we’re finally connecting the dots between what we eat and how our bodies function — hormonally, emotionally, and reproductively.

Why Nutrition Matters for Fertility

Nutrition is the foundation of hormone balance, ovulation, egg quality, and uterine health.

When your body is undernourished, it doesn’t feel safe to conceive. Nutrient depletion sends a signal that says “survival first, reproduction later.”

That’s why I encourage everyone trying to conceive to begin preconception care at least 3–6 months before actively trying. Think of this as your “fertility reset” period — nourishing your body, balancing your hormones, and replenishing nutrient stores that modern life tends to drain.

Top Nutrients for Fertility

Here are some of the key players that make a measurable difference in reproductive health:

• Folate (not folic acid): Essential for cell division and neural tube development.

• Iron: Supports ovulation and prepares the body for increased blood volume during pregnancy.

• Zinc: Vital for hormone production and egg quality.

• Omega-3s: Reduce inflammation and support cervical fluid and hormone signaling.

• Vitamin D: Boosts progesterone and helps regulate the immune system.

When possible, aim to get these from whole food sources — and choose bioavailable supplements only when necessary.

Blood Sugar and Hormones: The Hidden Link

Blood sugar and hormones are more connected than most people realize.

Every time blood sugar spikes, cortisol (your stress hormone) spikes too — and that can disrupt ovulation and hormone balance.

To stabilize blood sugar:

• Build meals around protein + fat + fiber + slow carbs

• Avoid skipping meals or relying on caffeine and sugary snacks

• Notice how your energy and mood change when you eat regularly

  
  

Foods to Prioritize

These nutrient-rich foods help create the conditions for healthy conception:

• Pasture-raised eggs: choline, protein, healthy fats

• Liver (or desiccated liver supplements): nature’s multivitamin

• Dark leafy greens: folate and magnesium

• Pumpkin and sesame seeds: zinc and selenium

• Bone broth: collagen, glycine, and gut support

• Wild fish and seafood: omega-3s and iodine

  
  

Gut Health and Fertility

Your gut is where nutrient absorption — and hormone metabolism — happens.A healthy gut helps your body absorb nutrients efficiently, reduce inflammation, and clear excess estrogen.

Try incorporating:

• Fermented foods (sauerkraut, kefir, kimchi)

• Bitter greens to stimulate digestion

• Bone broth to heal and support the gut lining

Avoid:

• Processed foods, seed oils, excess alcohol, and known food sensitivities

Syncing Nutrition with the Menstrual Cycle

Your body’s needs shift throughout your cycle — and your food can support that rhythm:

• Follicular Phase (Days 6–13): Lighter, fresh foods to support new energy and liver detoxification.

• Ovulation (Days 14–17): Zinc-rich foods, antioxidants, and hydration to support egg release.

• Luteal Phase (Days 18–28): Grounding, warming foods with magnesium and B6 for PMS support.

• Menstruation (Days 1–5): Iron-rich foods and deep rest to replenish your body.

Learning to eat in sync with your cycle helps your body feel more balanced, intuitive, and supported.

Lifestyle & Supplement Support

Nutrition works best when paired with lifestyle balance:

• Move daily — but avoid over-exercising.

• Prioritize sleep and stress reduction (cortisol is a fertility thief!).

• Consider herbal allies like maca, shatavari, or raspberry leaf — ideally with practitioner guidance.

• Foundational supplements: prenatal with methylated folate, cod liver oil, magnesium glycinate.

What to Avoid or Reduce

Some habits and exposures make it harder for your body to maintain hormonal harmony. Try to limit:

• Plastics and synthetic fragrances (BPA, phthalates)

• Conventional body care products and household cleaners

• Highly processed foods, refined sugar, and excess alcohol

Your body’s hormonal balance is delicate — these small swaps really do add up.

A Final Word

Fertility is an extension of overall vitality.When your body feels nourished, grounded, and safe — conception becomes much more likely. Nutrition is not just about what’s on your plate — it’s how you feed your body, mind, and nervous system the message: You are safe. You are cared for. You are ready.

About the Author

Victoria Weber is the founder of Marma Health, a holistic nutrition and fertility coaching practice rooted in Ayurvedic principles. She is an Ayurvedic doula, holistic nutrition coach, chef, and perinatal yoga instructor passionate about helping women reconnect with their bodies through food, mindfulness, and cycle awareness.

✨ Rhea members receive 10% off Marma Membership for personalized fertility nutrition guidance, recipes, and support. Learn more at marmahealth.com.