I gave the minimal amount of effort to my fertility health the first time we starting trying to conceive (TTC). I took a prenatal vitamin and stopped drinking alcohol for 3 months, that’s it. We fell pregnant by the 4th month, but it resulted in a miscarriage. Thankfully, I wasn’t too far along, so the “physical” recovery was minimal. But the mental and emotional toll of a miscarriage was a lot.
If you’ve ever experienced a miscarriage, no matter how far along, I see you and wish you peace. It’s something that sticks with you and is always in the back of your head come the next pregnancy, at least for me.
I’m very grateful our next pregnancy come to full term and we now have a healthy baby boy named Oliver. Maybe it was luck, but I think the natural fertility support I implemented the second time around helped (both physically and mentally). So, these are the natural fertility tips I’d give to anyone wanting to support their fertility health.
Disclosure: I’m not a doctor, just a mom sharing what worked for my fertility journey. Always consult your own trusted medical professional before implementing new health strategies. Also, this post contains affiliate links, which means I may earn a small commission at no extra cost to you if you make a purchase through one of my links. I only share products I truly love and personally use or recommend. You can read our full disclaimer policy here. Thank you for supporting my blog and little family!
1. Get Blood Work Done
I love getting blood work done. It’s such an easy way to see what’s going on inside your body. Working with a trusted provider to interpret the results can help you uncover nutrient deficiencies, thyroid imbalances, or blood sugar issues — each of which plays a role in fertility.
Even if you’re not TTC, getting blood work done once or twice a year is a great way to track your health and catch things early. I highly recommend asking your doctor about a full panel that includes your thyroid, iron, B12, vitamin D, and blood sugar markers. You won’t know what to work on if you don’t have a baseline!
The rest of the tips below are still beneficial regardless of having bloodwork done, so keep reading even if you don’t have the means to get a blood draw.
2. Start Preconception Supplements Early
Pregnancy requires A LOT from your body. One of the best things you can do is start a high-quality prenatal vitamin several months before trying to conceive (minimum 3 months if you can). This helps build up your nutrient stores and support your body’s transition into pregnancy.
As for the prenatal I chose, I love the brand Needed. I’ve been using Needed’s prenatals and supplements since November 2023 throughout preconception, pregnancy, & now postpartum! I can’t even imagine how I’d feel right now postpartum if I wasn’t still taking my prenatal.
Also, Needed is the #1 perinatal nutrition brand recommended by nutrition practitioners. Their products support reproductive health, egg quality, fertility-related outcomes, & so much more. And I love that Needed doses their products’ nutrients beyond the bare minimum. Like their prenatal has more than 7x more choline (essential for baby brain development) than typical one-a-day and gummy prenatals. I still take choline while nursing to support Oliver’s brain growth!
If you’re ready to dive into supporting your body, use code “MOMENTSINAHOME” for 20% off your first order (both a one-time purchase or already discounted subscription or plans!).
Bonus: My hair and nails noticeably improved after a few months on their prenatal! Taking a prenatal is one of the easier and most beneficial natural fertility tips you can implement.
3. Recommended Reading for Your TTC Journey
If you’re looking to learn more about supporting your fertility naturally, these books were incredibly helpful during my own TTC journey. Each one offers a unique perspective — from nutritional science to emotional wellness and even ancient wisdom:
“Awakening Fertility” by Heng Ou – This beautiful book shares gentle, nurturing advice rooted in Chinese medicine. It includes tips for both women and men, along with emotional and mental support throughout the TTC experience.
“Real Food for Pregnancy” by Lily Nichols – A must-read for understanding the nutritional side of fertility and pregnancy. Even though it’s geared toward pregnancy, I found it incredibly informative while preparing my body for conception. It breaks down key nutrients, recommended forms, and how to meet your needs through food.
Though I didn’t read it, Lily Nichols also has a book titled “Real Food for Fertility”. I can only imagine it’s also packed with tons of easy-to-digest information more targeted to naturally supporting fertility.
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4. Evaluate Your Eating Habits
While supplements are great, food should be your foundation. Tracking your current eating patterns in a food tracker app (like Carb Manager or MyFitnessPal) can give you insight into your protein, iron, choline, and fat intake — key nutrients for fertility.
Balanced blood sugar is also critical. If you rely heavily on caffeine or experience sugar crashes, fatigue, mood swings, or cravings, it may be a sign of blood sugar dysregulation. This can raise cortisol (your stress hormone) and lower progesterone, which you need for healthy implantation.
And easy blood sugar balancing tip: eat veggies first, then protein, then carbs during your meals. And never eat carbs by themselves. Carbs spike your blood sugar, but protein and healthy fats help curb and lower the blood sugar spike resulting in more balanced blood sugar throughout the day. And starting your day with more protein (aim for 30 grams) is also a great way to help regulate blood sugar throughout the rest of the day.
So if you want to eat an apple for a snack, have it with some nut butter. Want crackers? Pair it with cheese and/or deli meats. Sourdough toast for breakfast? Throw some avocado on it or have a side of eggs, too. Want chocolate for dessert? Make a quick hot chocolate with whatever milk you like (I like hazelnut milk!).
Also, I’d highly recommend to stop drinking during this period. Alcohol affects your liver and overall health greatly, even once-a-week social drinks. I noticed a huge improvement in how I felt after 3 months. More energy, brain clarity, regulated emotions, clearer skin, the list goes on and on. I highly recommend you try!
5. Stay Hydrated & Get Outside
This tip might seem simple, but staying hydrated and spending time outside made a huge difference in how I felt both physically and emotionally during my fertility journey. I aimed for around 100 ounces of water daily to help support digestion, circulation, and energy levels. Hydration plays a big role in hormone function, cervical mucus production, and overall reproductive health. (I love this Stanley water bottle – not too small or large, top handle placement and fits in my car cupholder).
In addition to drinking more water, I made a point to go for a walk outside each day, even if it was just for 10–15 minutes. It helped me clear my head, reduce stress, and get a little natural vitamin D. That daily walk became a small act of self-care I looked forward to, and it supported both my body and mindset post miscarriage.
Final Thoughts
You can’t control everything about conception, though we wish we could! But you can support your body and nourish your fertility. These natural fertility tips were meaningful for me after loss, and I hope they offer encouragement and practical support for your journey, too.
If you’re just starting out, I recommend picking one or two areas to focus on—whether that’s blood testing, taking walks, or supplements. Give yourself grace and remember: your journey is unique, and you’re not alone.
You’ve got this!