Starting the journey to parenthood is an exciting and deeply personal experience. It’s a time filled with anticipation, hope, and sometimes a few questions about where to begin. With so much information out there, it’s easy to feel a little overwhelmed... but taking small, intentional steps can make all the difference.
At Naître, we believe in keeping things simple and clear. That’s why we’ve created this guide, to help you navigate the essentials and focus on what truly matters as you prepare for this transformative chapter.
Nutrition Tips to Boost Fertility for Him and Her
A balanced diet is a cornerstone of fertility. By focusing on nutrient-dense, whole foods, you can enhance reproductive health and overall well-being.
For Her:
Key Nutrients:
Folate: Supports egg quality and early foetal development. Found in leafy greens, beans, and fortified foods. Naitre’s Women’s Fertility Formula provides bioavailable folate for enhanced absorption. To learn more about the vital difference between Folate and Folic Acid and why we recommend 5-MTHF read are helpful article on Folic Acid
Choline: Supports brain and spinal cord development, hormone production, and healthy cell membranes. Found in eggs, beef liver, and broccoli.
Vitamin B12: Essential for red blood cell production, DNA synthesis, and nervous system function. Sources include fish, eggs, and dairy products, making it especially important for vegetarians or vegans.
Iron: Essential for blood health and oxygen delivery. Sources include red meat, spinach, lentils, and fortified cereals.
Omega-3 Fatty Acids: Vital for hormone regulation and reducing inflammation. Include fatty fish, walnuts, and chia seeds.
Vitamin D: Critical for hormone function and bone health. Get regular sun exposure and consider fortified foods or supplements
Pro Tips:
Balance protein, fat, and carbs in every meal to stabilise blood sugar levels.
Add seeds like flaxseeds or pumpkin seeds to smoothies or yogurt for a nutrient boost.
Naitre’s free meal plan includes recipes rich in fertility-friendly ingredients, such as quinoa salads and green smoothies.
For Him:
Key Nutrients:
Zinc: Boosts testosterone and sperm quality. Found in shellfish, pumpkin seeds, and chickpeas.
Selenium: Protects sperm from oxidative stress. Brazil nuts are a top source. We have a great article on the importance of selenium here
CoQ10: Supports energy production in sperm. Available in Naitre’s Men’s Fertility Formula. For more information on why CoQ10 could be the key to enhancing your fertility read our helpful article here
Vitamin C and E: Antioxidants that protect sperm DNA. Get these from citrus fruits, almonds, and sunflower seeds.
Pro Tips:
Pair proteins like lean meats or eggs with vegetables to maximise nutrient absorption.
Drink plenty of water to support cellular health and overall energy.
Incorporate recipes like protein-packed smoothies and hearty grain bowls from Naitre’s 14-day plan.
How Exercise Can Improve Fertility for Men and Women
Physical activity improves circulation, reduces stress, and helps regulate hormones, all of which are essential for fertility.
For Her:
Opt for moderate-intensity activities such as walking, swimming, or pilates.
Strength training 2-3 times a week can help improve muscle tone and insulin sensitivity.
Avoid high-intensity, strenuous workouts that may disrupt ovulation or stress the body.
For Him:
Cardiovascular exercises like jogging or cycling promote healthy blood flow to reproductive organs.
Weight training increases testosterone levels and enhances overall physical health.
Focus on consistency—30 minutes of daily movement can make a big difference.
Click here to learn more about how exercise boosts fertility and reproductive health.
Lifestyle Changes to Maximise Fertility
Small lifestyle changes can have a significant impact on fertility.
Habits to Build:
Sleep: Aim for 7-8 hours of quality sleep each night to support hormone regulation.
Mindfulness: Practice meditation or yoga to reduce stress and enhance emotional well-being.
Date Nights & Communication: Prioritise time together to nurture your relationship. Plan regular date nights, have open conversations about your feelings, and listen actively to each other’s needs.
Intimacy: Have sex every 2-3 days during the fertile window (tracked through ovulation predictors or basal body temperature) to maximise chances of conception while keeping the experience enjoyable.
Habits to Avoid:
Smoking: Reduces egg and sperm quality and accelerates ovarian aging.
Excessive Alcohol: Affects hormone levels and can lower sperm count. Limit to occasional consumption.
Caffeine: Keep intake below 200mg daily (about two cups of coffee) to avoid hormone disruption.
Processed Foods: Minimise refined carbs and trans fats, as they can promote inflammation.
Steps to a Healthy Conception
For Her:
Include folate-rich foods (leafy greens, beans).
Consume omega-3s through fish or seeds.
Exercise moderately 4-5 times per week.
Limit caffeine and alcohol consumption.
Start Naitre’s Women’s Fertility Formula.
For Him:
Add zinc and selenium-rich foods (oysters, Brazil nuts).
Exercise consistently with a mix of cardio and weight training.
Avoid processed meats and trans fats.
Reduce alcohol and tobacco use.
Take Naitre’s Men’s Fertility Formula daily.
Together:
Prepare meals using Naitre’s free 14-Day Couples Fertility Meal Plan.
Practice mindfulness techniques like meditation or yoga.
Plan meals and snacks that balance protein, fat, and carbs.
Support each other in staying consistent with supplements and healthy habits.
Schedule regular date nights and practice open communication.
Track ovulation and plan intimacy around the fertile window.
