The Essential Nutrients You Need to Boost Fertility Naturally - Part 1: Hormone Balance & Egg/Sperm Quality

When it comes to supporting your fertility and reproductive health, nutrition plays a crucial role. Certain key nutrients help regulate hormones, improve egg and sperm quality, and create a healthy environment for conception. Unfortunately, many people don't get enough of these fertility-supporting nutrients, even in a typical diet.

While much of fertility nutrition focuses on women, men's reproductive health is equally important. Nutrients like vitamin D, iron, folate, and fiber support sperm production, motility, hormone regulation, and DNA integrity.

Here's a comprehensive guide to the most important vitamins and minerals for fertility, why they matter, and how to include them in your daily meals.

1. Folate: Preventing Neural Tube Defects and Supporting DNA Synthesis

Folate is vital for DNA synthesis and cell division, critical during early pregnancy. Getting enough folate before conception helps prevent neural tube defects in the baby. It also supports sperm DNA synthesis and integrity.

Folate is a natural vitamin found in leafy greens, beans, and other whole foods. It's essential for DNA production and a healthy pregnancy. Folic acid is a synthetic form of folate widely recommended by healthcare professionals because numerous studies confirm it helps prevent neural tube defects (NTDs) in pregnancy. It's been a major public health success, especially through food fortification programs.

However, the history of folic acid use and how the body metabolizes it deserves attention for making informed choices. Many holistic dietitians, doctors, and researchers, such as Dr. Ben Lynch (a well-known naturopathic doctor and researcher who specializes in the role of genetics in health, particularly how gene variants like MTHFR affect nutrient metabolism and overall wellness) recommend methylfolate, the natural bioactive form of folate, over folic acid.

Before widespread industrial food processing, people ate more whole foods rich in natural folate. As food processing and refining (like milling grains into white flour or polishing rice) became common, much of the natural folate was lost. This led to lower folate intake in many diets and increased risk of folate deficiency. Higher rates of serious birth defects, called neural tube defects (which affect the brain and spine), were observed. To address this, manufacturers began adding synthetic folic acid to many processed foods starting in the 1990s. This fortification program successfully reduced the rates of NTDs worldwide and improved public health. However, the body must convert folic acid into its active form to use it and about 30-60% of the population, with differences by ethnicity, carry common genetic variations called MTHFR variants that reduce the activity of the enzyme responsible for this conversion. These variants impair folate metabolism.

Implications for Fertility and Health

MTHFR variants can affect folate metabolism and lead to issues such as elevated homocysteine levels, oxidative stress, and abnormal DNA methylation. These changes may negatively impact egg and sperm quality, hormone balance, implantation, and pregnancy maintenance. People with these variants may benefit more from methylfolate supplementation, which bypasses the need for conversion and supports reproductive health more effectively.

What you can do:

• Eat plenty of natural folate-rich foods like spinach, lentils, and beans

• Talk to your healthcare provider about methylfolate supplements if you're trying to conceive or have fertility concerns

• Consider genetic testing for MTHFR variants, especially if you experience fertility challenges or recurrent pregnancy losses

Sources: Leafy green vegetables (spinach, kale, collard greens, romaine lettuce, mustard greens), legumes (lentils, chickpeas, black beans, kidney beans, pinto beans, peas), asparagus, broccoli, Brussels sprouts, avocado, beets, okra, citrus fruits (oranges, grapefruits, lemons, limes), bananas, papaya, nuts and seeds (sunflower seeds, peanuts), whole grains, eggs, liver (especially beef liver).

2. Zinc: Sperm Maturation and Ovulation Support

Zinc plays a key role in reproductive health for both men and women. It is essential for sperm maturation, testosterone production, and overall male fertility. In women, zinc supports ovulation and hormone synthesis, including progesterone, which is critical for implantation. Zinc also acts as an antioxidant, helping protect reproductive cells from oxidative stress.

Sources: Oysters, red meat, poultry, pumpkin seeds, chickpeas, lentils, and cashews.

Zinc deficiency is surprisingly common and can lead to reduced sperm count, impaired ovulation, and hormone imbalances. Maintaining adequate zinc levels may improve sperm quality, egg maturation, and overall reproductive function.

3. Omega-3 Fatty Acids: Cell Membrane Integrity and Hormone Support

Omega-3 fatty acids are essential fats that support reproductive health by improving egg and sperm membrane integrity. They reduce inflammation, support hormone production, and may enhance blood flow to reproductive organs. Adequate omega-3 intake has been linked to better egg quality, higher sperm motility, and improved chances of conception.

Sources: Fatty fish (salmon, mackerel, sardines, tuna), chia seeds, flaxseeds, walnuts, and algae-based supplements.

Since the body cannot produce omega-3s efficiently, it’s important to include them regularly in your diet. Omega-3s may also improve implantation success and overall fertility outcomes.

4. Selenium: Antioxidant Protection and Gamete Quality

Selenium is a trace mineral that acts as a powerful antioxidant, protecting sperm and eggs from oxidative damage. It supports sperm motility, testosterone production, oocyte quality, and may help prevent DNA damage in reproductive cells. Selenium also helps regulate thyroid function, which indirectly affects fertility.

Sources: Brazil nuts (1-2 daily), seafood (wild-caught salmon, sardines, shrimp), eggs, sunflower seeds, and mushrooms.

Mercury note: Many types of fish can contain mercury, which can harm fertility. Interestingly, selenium often coexists in fish with mercury. Selenium binds to mercury, neutralizing some of its toxic effects. However, moderation is key as high-mercury fish (like certain tuna or swordfish) should be limited, especially for women trying to conceive. Choosing lower-mercury, selenium-rich seafood can give you antioxidant and reproductive benefits while minimizing risk.

Deficiency in selenium can impair sperm function and egg quality. Including selenium-rich foods can help combat oxidative stress and improve reproductive outcomes for both men and women.

5. Vitamin D: Hormone Production and Egg Quality

Vitamin D deficiency is common and has been linked to fertility challenges. It supports reproductive hormone function, including progesterone, and may improve egg quality and implantation success. It also supports testosterone production and sperm motility.

Sources: Fatty fish (salmon, mackerel, sardines, tuna), egg yolks, cod liver oil, mushrooms exposed to sunlight (maitake), and sun exposure.

Sunlight is the best source of vitamin D. Your body naturally makes vitamin D when your skin is exposed to UVB rays, especially around midday. But several factors affect how much you need:

The darker your skin, the longer you need to be in the sun to make enough vitamin D. You can use non-toxic sunscreen if you're exposed for long periods, but you don't need to block the sun all the time.

Dermatologists often recommend daily sunscreen use to reduce skin cancer risk, but here's the other perspective: many sunscreens contain hormone-disrupting or potentially cancer-causing chemicals. And chronic low vitamin D has been linked to a wide range of diseases, including autoimmune conditions, certain cancers, mood disorders, and fertility issues.

Balance is key. Be smart, not afraid. Safe, moderate sun exposure is important for long-term health.

Several studies show that low vitamin D levels may negatively impact fertility in both men and women. It may affect egg quality and ovarian reserve, sperm motility and testosterone, menstrual regularity and ovulation, and IVF success rates.

Around 40% of people in the U.S. are deficient, and even more have suboptimal levels.

How to Support Your Fertility Naturally Through Nutrition

Eat a varied diet rich in whole foods: fruits, vegetables, legumes, whole grains, nuts, seeds, and quality protein. Consider testing nutrient levels with your healthcare provider to personalize supplementation. Stay hydrated and manage stress to support digestion and nutrient absorption. Avoid highly processed foods high in sugar and unhealthy fats that can disrupt hormone balance.

What Nutrients Are Americans Missing?

Surprisingly, many Americans fall short of recommended intakes for fiber, magnesium, potassium, and vitamin D — all important for fertility. Deficiencies in iron and folate are also common, especially among women of reproductive age. On the flip side, excessive intake of some nutrients is rare but can sometimes interfere with fertility, so balance is key.

Ready to take control of your fertility health? Join WOVA, where personalized guidance from experts and a supportive community will help you optimize your nutrition and wellness for your best chance at conception.

References:

1. Aleyasin A, Fadaei R, Moini A, et al. Vitamin D deficiency and infertility: a systematic review. Int J Reprod Biomed. 2011;9(6):397-402.

2. Centers for Disease Control and Prevention. Folate and neural tube defects. Accessed October 1, 2025. https://www.cdc.gov/ncbddd/folicacid/index.html

3. Wróblewski M, Wróblewska W, Sobiesiak M. The role of selected elements in oxidative stress protection: key to healthy fertility and reproduction. Int J Mol Sci. 2024;25(17):9409. doi:10.3390/ijms25179409

4. Ferramosca A, Zara V. Diet and male fertility: the impact of nutrients and antioxidants on sperm energetic metabolism. Int J Mol Sci. 2022;23(5):2542. doi:10.3390/ijms23052542