Factors Affecting Fertility: 10 Diet and Lifestyle Optimizations You Can Make

This article covers essential factors that influence fertility and reproductive health, focusing on key areas like egg quality, mitochondrial function, the vaginal microbiome, and hormonal balance. Each section explores why these factors matter, their impact on conception and pregnancy, and offers practical dietary and lifestyle tips to optimize fertility. 

As you read through, you'll find actionable insights into improving egg health, supporting embryo development, and maintaining overall reproductive well-being, along with recommendations for enhancing your lifestyle to boost fertility naturally.

These recommendations come from a combination of emerging scientific research and clinical observations. While large-scale studies on each individual factor are limited, the collective impact of these diet and lifestyle strategies has consistently shown promise in supporting reproductive health and improving fertility outcomes.

This article was written in partnership with The Lanby, a primary care members club that takes the work out of getting well. More on the The Lanby below!

1. Egg Quality

Egg quality refers to the health and viability of eggs, which is crucial for successful fertilization and embryo development.

High-quality eggs are more likely to mature properly, be fertilized successfully, and develop into a healthy embryo, thereby increasing the chances of a successful pregnancy.

• Dietary Impact:‍
  • Prioritize antioxidant-rich foods like berries and dark leafy greens to reduce oxidative stress and support cellular health.
  • Ensure adequate Omega-3 fatty acid intake from sources like wild-caught salmon and flaxseeds.
  • Maintain optimal levels of Vitamin D, folate, and zinc.

• Lifestyle Tips:
  • Manage stress with mindfulness practices such as meditation and yoga.
  • Prioritize consistent sleep (7-9 hours per night).
  • Limit exposure to environmental toxins (e.g., BPA, phthalates) by using non-toxic household products.

2. Mitochondrial Health

Mitochondria are the energy powerhouses of cells, providing ATP, which is crucial for cellular functions, particularly in egg development and embryo growth.

High-performing mitochondria in eggs are crucial for maturation, successful fertilization, and the correct chromosomal separation during early embryogenesis. Any disruption in mitochondrial function compromises the ability of eggs to mature and to process chromosomes properly. 

• Dietary Impact:
  • Consider supplementing with CoQ10 to enhance mitochondrial function, critical for energy production in eggs.
  • Include a diet rich in antioxidants like Vitamins C to protect against oxidative stress that can impair mitochondrial function.
  • Focus on optimizing metabolic health and blood sugar balance as high blood glucose and elevated insulin levels impair mitochondrial function. 
• Lifestyle Tips:
  • Regular exercise can also enhance mitochondrial function and overall cellular health.
  • Manage stress and maintain a healthy diet to support mitochondrial function.

3. Implantation and Supporting Uterine Lining Health

Implantation is the process where a fertilized egg attaches itself to the lining of the uterus. Supporting uterine lining health refers to maintaining a thick, nutrient-rich endometrium that facilitates successful implantation.

Successful implantation and a healthy uterine lining are essential for establishing and maintaining a pregnancy, providing a nurturing environment for the developing embryo.

• Dietary Impact:
  • Include anti-inflammatory foods like ginger to support uterine health.
  • Consume nutrient-dense foods rich in vitamins C, such as citrus fruits and nuts, to support immune function and uterine health.
  • Ensure sufficient intake of healthy fats like avocados and olive oil for hormone balance.
  • Focus on getting the right nutrients, avoiding environmental and lifestyle toxins, and boosting blood flow to help thicken the uterine lining.
• Lifestyle Tips:
  • Engage in moderate exercise like brisk walking or swimming to improve circulation.
  • Avoid smoking
  • Limit alcohol and caffeine intake (<100-200 mg per day).
  • Practice regular relaxation techniques to reduce cortisol levels.

4. Embryo Development (Gene Transcription)

Gene transcription is the process where genetic information from DNA is used to create proteins necessary for the growth and maturation of the embryo.

Proper gene transcription is critical for the healthy development of the embryo and prevention of birth defects.

• Dietary Impact:
  • Focus on folate-rich foods like leafy greens and lentils to support DNA methylation.
  • Include choline sources like eggs and liver to aid in neural tube development.
  • Ensure adequate protein intake from sources like lean meats and legumes for cellular growth.
• Lifestyle Tips:
  • Avoid high levels of stress to prevent epigenetic changes that could affect gene expression.
  • Maintain balanced blood sugar levels through regular, well-balanced meals.
  • Limit exposure to environmental toxins that could disrupt DNA integrity.

5. Early Placentation

Early placentation is the initial formation of the placenta, an organ that provides nutrients and oxygen to the developing embryo while removing waste products. Proper placental development is essential for the growth and health of the fetus throughout pregnancy.

• Dietary Impact:
  • Prioritize foods rich in iron (e.g., red meat, spinach) and vitamin B12 (e.g., eggs, dairy) to support placental development.
  • Ensure adequate intake of vitamin C (e.g., bell peppers, strawberries) to enhance iron absorption.
  • Include Omega-3 fatty acids to support placental blood flow.
• Lifestyle Tips:
  • Focus on stress reduction techniques to improve uterine blood flow.
  • Engage in low-impact exercise to maintain healthy circulation.
  • Avoid exposure to endocrine disruptors, such as pesticides, to protect placental health.

6. Preventing Oxidative Stress

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cellular damage, including to eggs and sperm. Oxidative stress is a major mechanism underlying ovarian aging. 

Preventing oxidative stress is crucial for maintaining egg quality, supporting overall fertility, and reducing the risk of chromosomal errors during embryogenesis.

Dietary Impact:

• A diet rich in antioxidants like Vitamins C and CoQ10 can help neutralize free radicals and protect against oxidative damage.
• Include foods high in antioxidants, such as berries, nuts, and dark leafy greens, to support reproductive health.

Lifestyle Tips:

• Reduce exposure to environmental toxins, manage stress, and ensure a healthy diet to minimize oxidative stress.

7. Hormonal Balance and Healthy Cervical Mucus Production

Hormonal balance refers to the proper regulation of hormones that govern the menstrual cycle, ovulation, and overall reproductive health. Healthy cervical mucus production is influenced by hormonal balance and is critical for facilitating sperm movement and survival.

Balanced hormones are crucial for regular ovulation, healthy menstrual cycles, and successful conception. Healthy cervical mucus is essential for sperm to reach and fertilize an egg, providing the right environment for sperm survival.

• Dietary Impact:
  • Include healthy fats (like those from avocados and olive oil) and essential nutrients like zinc, magnesium, and B vitamins to support hormonal balance.
  • Stay hydrated and consume a diet rich in essential fatty acids and antioxidants to support healthy mucus production.
• Lifestyle Tips:
  • Manage stress through relaxation techniques, as stress can negatively impact hormone production and cervical mucus quality.
  • Prioritize sleep and regular physical activity to maintain hormonal health and optimal mucus production.

8. Menstrual Regularity

Menstrual regularity refers to having consistent and predictable menstrual cycles, which is a key indicator of reproductive health.

Regular menstrual cycles are a sign of hormonal balance and are important for predicting ovulation, which is critical for timing conception.

• Dietary Impact:
  • Maintain a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats to support overall hormonal health.
  • Ensure adequate intake of essential nutrients like B vitamins, magnesium, and Omega-3 fatty acids, which are important for regulating the menstrual cycle.
• Lifestyle Tips:
  • Manage stress, as it can disrupt menstrual regularity.
  • Maintain a healthy weight, as both underweight and overweight conditions can affect menstrual cycles.
  • Engage in regular physical activity to support overall hormonal health.

9. Nutrient Stores

Nutrient stores refer to the reserves of essential vitamins and minerals in the body that are critical for supporting a healthy pregnancy and fetal development. This is doubly as important for women aiming to conceive their next child after birth and lactation, nutrient stores are very low - particularly iron, b vitamins, vitamin A, iodine, vitamin D, magnesium, and more. Taking time between pregnancies to replenish stores is essential for future outcomes

Adequate nutrient stores ensure that the body has all the necessary building blocks to support conception, pregnancy, and the health of both mother and baby.

• Dietary Impact:
  • Focus on a nutrient-dense diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats to build and maintain nutrient stores.
  • Consider supplementation for specific nutrients like folate, iron, and Vitamin D if dietary intake is insufficient.
• Lifestyle Tips:
  • Regular health check-ups and blood tests can help monitor nutrient levels and guide dietary adjustments or supplementation.
  • Avoid excessive dieting or extreme eating patterns that can deplete nutrient stores.

10. Vaginal Microbiome

The vaginal microbiome is the community of microorganisms — mainly bacteria and fungi — that live in the vagina. It's predominantly made up of Lactobacillus species, which help maintain a healthy, acidic environment that protects against infections and supports overall reproductive health. The vaginal microbiome can also have an impact on fertility, from getting pregnant to staying pregnant.

A healthy vaginal microbiome also acts as a protective shield against infections that could get in the way of your fertility. When the number of Lactobacillus bacteria goes down, harmful bacteria can increase, causing infections that can harm your reproductive organs and affect your fertility. 

The vaginal environment also plays a big role in sperm survival and movement. A healthy vaginal microbiome, with the right pH and protective bacteria, can improve the chances of sperm surviving as they travel through your reproductive system. New research suggests that the makeup of your vaginal microbiome might also affect how well an embryo attaches and how healthy your pregnancy is. 

If your microbiome is unbalanced, like having less Lactobacillus dominance, it could lead to issues like preterm birth and miscarriage. For women using assisted reproductive technologies (ART), the health of your vaginal microbiome can affect how successful these treatments are. Studies have found that women with a strong presence of Lactobacillus bacteria tend to have better success rates with ART compared to those with an unbalanced microbiome. Keeping your microbiome balanced could be really important in getting the most out of fertility treatments.

• Dietary Impact: As we learn more about the vaginal microbiome, we're starting to understand how gut health and the vaginal microbiome are connected. Here are three ways the gut microbiota can impact your vaginal health:some text
  • The gut microbiome can store pathogens that disrupt the vaginal microbiome.
  • Poor gut health can cause inflammation in the whole body, including in the vagina.
  • The gut microbiome can affect hormone levels, like estrogen, which can influence the vaginal microbiome.
  • Many of the pathogens that can disrupt the balance of the vaginal microbiota, such as Candida albicans, E. coli, and Prevotella, enter the vagina from the gut, which acts as a reservoir where potentially harmful bacteria live. Sometimes, these harmful microbes can overgrow in the vaginal microbiome, causing symptoms.

Research also shows that levels of Lactobacilli in the gut are linked to levels of vaginal Lactobacilli. Put simply, a healthy gut can promote a healthy vaginal microbiome, too. That said, there's limited scientific research on whether a specific diet directly impacts vaginal health. While some studies suggest that certain dietary habits can change the gut levels of bacteria and fungi, more research is needed to understand if diet can affect vaginal levels (or rates of infections).

Lifestyle Tips For Vaginal Health

• Don't douche: Douching and using feminine hygiene products (like scented soaps or vaginal deodorants) upset the natural balance of bacteria in your vagina and make you more susceptible to infections.
• Practice good hygiene: Change your period products within the proper time frame, and always wipe front to back after going to the toilet.
• Practice safe sex: use condoms or dental dams, and cover sex toys with a condom during partnered sex, and wash them with unscented soap after each use.
• Don't smoke! Cigarette smoking has been associated with both a higher risk of BV, and a vaginal microbiome lacking "good" bacteria like Lactobacilli.
• Manage stress: Chronic stress has been linked to an unbalanced vaginal microbiome and a higher risk of developing infections.
• Test your vaginal microbiome: Whether you're experiencing recurrent symptoms, are trying to get pregnant, or just want to stay on top of your vaginal health, taking a vaginal microbiome test can give you an insight into the bacteria and fungi living in your vagina — and you can see if research has linked your microbiome with conditions like infertility, STI acquisition & more.

More about the Lanby x Evvy

This article was written in partnership with The Lanby, a primary care members club that takes the work out of getting well. 

Based in NYC, The Lanby widens the scope of care by placing equal emphasis on medicine, wellness and coordination. Members are assigned a dedicated Care Team who collaborate to support members every step of their care journey, no matter what it takes: Lead Physician (MD certified in Family & Integrative Medicine), Wellness Advisor (Registered Dietician), Physician Assistant, Member Advocate, and Clinical Coordinator. 

The membership includes all visits with your Care Team, proactive check-ins, a personalized Care Plan, chat messaging, organized follow-ups, comprehensive lab-work, VIP access to top specialists, records consolidation, imaging coordination, curated wellness experiences and perks, and more. The first step to exploring whether the membership is right for you is to book a complimentary consult call.