My approach to fertility integrates a wide range of modalities—nutrition, lifestyle, mind-body connection, stress management, nutrient support, botanicals, hormones, and beyond.

Rather than centering the journey solely around “getting pregnant,” I encourage a shift in focus: let’s prioritize optimizing your overall health. This not only reduces pressure, shame, and blame, but creates a more sustainable, empowering path forward.

Think of this as a “fertility vacation”—a time to step back from urgency and instead deepen your belief in your body’s innate wisdom and capacity.

Foundations are the cornerstone of health and fertility, but often the essentials get neglected or addressed minimally in fertility care with too much focus on supplement implantation. Don’t get me wrong, there is absolutely a role for supplement & nutrient support outside of nutrition, but this should be tailored and crafted carefully by your physician to meet your specific needs and requirements.

There is NO supplement that can or should replace a healthy, well rounded diet, sleep hygiene, hydration, movement, and stress resiliency. Period.

1. Diet

• The foundation is whole foods & blood sugar balance.
• Healthy fats are essential. The primary building block is cholesterol! Prioritize Omega- 3 rich fish, extra virgin olive oil, avocados, seeds and nuts.
• Prioritize plant- based proteins over animal proteins. Most people consume too much red meat, which can be inflammatory. Limit red meat to no more than 2 days per week.
• When consuming any dairy or meat- go organic, free range, grass fed ALWAYS! Agricultural practices are so important and your body & hormones don’t need the added growth factors, hormones, pesticides, heavy metals, or microplastics.
• 6-8 servings daily of veggies, 2 servings daily of fruit with 1 serving being berries. Blueberries are a massive power house antioxidant for eggs. Do your best to buy your produce based off of the Dirty Dozen and Clean Fifteen from the Environmental Working Group (EWG.org). They update this list annually. Not everything has to be organic, but choose consciously and connect with your food.
• Include cold-water fatty fish (like salmon or sardines) 2-3 days per week of a 4 oz serving.
• Eggs are nutrient-dense and can be consumed daily as baby’s brain relies on this for development. 2 eggs daily are not a cholesterol risk and they are loaded with protein & choline.
• Probiotics: 1 serving daily of lacto- fermented foods like sauerkraut, pickles, kimchi, miso, yogurt, cottage cheese. A broad- spectrum probiotic of Lactobacillus species is an option if you do not like these particular foods.

2. Hydration

Optimal hydration is essential for producing and improving cervical mucus. Aim for a minimum of
half your body weight in fluid ounces daily and 2/3 of that being consumed before 2P.Since they have a hard- outer exterior they can often come off as cold.

• Caffeine and alcohol can interfere with fertility. Aim for:
• No alcohol. Act “as if” you already are pregnant.
• Caffeine limited to 200mg/day, preferably from green tea or matcha, which offers additional antioxidant benefits.

3. Mind-Body

Supporting the emotional and psychological aspects of your fertility journey is vital.

• Fertility challenges are already so stressful, but sympathetic overdrive can significantly decrease your chances of getting pregnant due to the
  essential communication between the HPA axis and the HPO axis. Stress quite literally can block ovulation!
• Techniques like meditation, breathwork, acupuncture, journaling, or guided imagery can help reconnect you with your body and reduce stress driven
  hormonal imbalances.
• Get outside and connect with mother nature! Forest bathing (yes, I said Forest Bathing) is excellent and there are fascinating studies on this.
• Consider joining our Mind Body Medicine series. We offer them quarterly both in person and telemedicine and are supported by a wonderful and nurturing community.

4. Sleep

Getting less than 7 hours per night can negatively impact ovulation and egg quality.

• Aim for 7–9 hours of restorative sleep to support hormonal balance and cellular repair.
• Devices off or away 2-3 hours before sleep.
• Circadian rhythms impact ALL rhythms in your body. Start trying to dial this in now so that you are waking and going to sleep within the same timeslots every
  day- this includes weekends. Of course, there are the occasional slips & nights out. What matters is that your body learns what to expect which over time helps
  to lower cortisol spikes, balance blood sugar and regulate hormone production, signaling, and release.

5. Movement

Movement is key & finding your sweet spot is essential- not only for your body, but for your mind & spirit as well.

• Too much exercise and too little can both impact your chance of conceiving.
• Aim for 5 hours a week of moderate aerobic exercise. Think, enough to get your heart rate up and still able to have a conversation, but not so much that you are panting. Yoga, Pilates, hiking, brisk walking, swimming, and cycling are all great options.
• Aim to get in your best weight category. Being slightly overweight is not a problem, but being underweight increases the risk of anovulatory infertility.

6. Foundational Nutrients

Note: Always consult a qualified healthcare provider or fertility specialist before starting any supplement regimen, especially if you are undergoing fertility treatments or have a diagnosed condition.
Fertility is deeply influenced by many factors—age, lifestyle, environment, and most importantly, nutrition. In recent years, scientific interest has grown around how specific supplements can support reproductive health, particularly egg quality, which plays a critical role in conception, embryo development, and a healthy pregnancy. This is the area I get asked about most often! To note, not all supplements are created equal and most “directions” on the label do not meet the requirements that you typically need. Below is an evidence-based look at ten powerful nutrients (11 including your prenatal) and how they support egg health, ovarian function, and overall fertility.

• Prenatal vitamin
• Vitamin B6 (P5P form)
• NAC
• Melatonin
• CoQ10
• Omega-3 fatty acids Vitamin D3
• DHEA
• Vitamin C
• Inositol
• Arginine

1. Prenatal Vitamin: Increases your Chance of Getting Pregnant & Having a Healthier Pregnancy
I caution you to choose your prenatal carefully as most “prenatal” vitamins on the market do not actually have the required amounts necessary for both momma and baby.
Fertility benefits: Ensures you are getting adequate methyl folate (800-1,000 mcg), choline (400 mg), iodine (200-250 mcg), zinc (15-45 mg), and iron (27mg). This can account for what you are not getting in your diet and these levels increase your chance of getting pregnant and having a healthier pregnancy.

2. Vitamin B6 (Pyridoxal-5-Phosphate): Supports Progesterone Production
Vitamin B6 is a water-soluble vitamin involved in over 100 enzyme reactions. P5P (Pyridoxal-5-Phosphate) is the active coenzyme form of B6—more bioavailable and efficient in the body than standard B6 (pyridoxine).
Fertility benefits: Boosts progesterone and helps to balance both estrogen and progesterone. B6 and progesterone are vital for an adequate luteal phase length as a short luteal phase can prevent implantation. P5P can help support corpus luteum function, increasing progesterone post-ovulation. If you have ever been on an oral contraceptive, P5P is even more essential.

3. NAC (N-Acetyl Cysteine): Protecting Eggs from Damage
NAC is a precursor to glutathione, one of the body’s most powerful antioxidants. Glutathione plays a vital role in detoxifying cells and protecting against oxidative stress.
Fertility benefits: NAC supports egg quality by enhancing cellular defense systems. It reduces oxidative damage in the ovaries and improves the internal environment for egg maturation and release.

4. Melatonin: Enhancing Ovarian Function
While widely known as the sleep hormone, melatonin is also a potent antioxidant found in high concentrations in ovarian follicles.
Fertility benefits: Melatonin helps protect eggs from oxidative stress and may improve the quality of eggs during the final stages of maturation, and plays a role in regulating reproductive hormones and ovarian function.

5. CoQ10: Boosting Cellular Energy for Better Egg Quality
Coenzyme Q10 (CoQ10) is a compound naturally found in the mitochondria of cells—our energy powerhouses. In eggs, mitochondrial function is crucial because eggs require immense energy during maturation and fertilization.
Fertility benefits: CoQ10 helps increase ATP (energy) production in egg cells, which can improve both the development and the overall quality of eggs. This is particularly beneficial for women over 35, as mitochondrial efficiency declines with age.

6. Omega-3 Fatty Acids: Supporting Egg Maturation and Reducing Inflammation
Omega-3s, especially EPA and DHA, are essential fatty acids that play a key role in cell membrane function and hormone regulation.
Fertility benefits: Omega-3s support healthy egg development by improving follicular fluid quality and reducing inflammation—an underlying factor in many reproductive disorders like PCOS and endometriosis.

7. Vitamin D: Enhancing Hormonal and Ovarian Function
Vitamin D acts more like a hormone in the body and is essential for many reproductive processes.
Fertility benefits: Sufficient vitamin D levels are associated with improved ovulation, better response to fertility treatments, and balanced hormone production, including progesterone and estrogen. Deficiency puts you at significant risk for infertility.

8. DHEA: Supporting Ovarian Reserve and Egg Health
Dehydroepiandrosterone (DHEA) is a hormone naturally produced by the adrenal glands and a precursor to both estrogen and testosterone.
Fertility benefits: DHEA supplementation has been shown to improve ovarian response, especially in women with diminished ovarian reserve. It may enhance the number and quality of eggs available during ovulation or IVF cycles.

9. Vitamin C: Strengthening Antioxidant Defenses
Vitamin C is a water-soluble antioxidant that helps protect all cells—including egg cells—from damage caused by free radicals.
Fertility benefits: Adequate levels of vitamin C improve the integrity of egg DNA and support collagen production in ovarian tissues, contributing to a healthier follicular environment.

10. Myo-Inositol: Improving Ovulation and Embryo Quality
Myo-inositol is a vitamin-like compound that plays a critical role in insulin signaling and cellular communication.
Fertility benefits: Particularly effective in women with PCOS, myo-inositol supports ovulation, hormone balance, and oocyte (egg) maturation. It’s also been associated with improved embryo quality during IVF treatments.

11. Arginine: Improving Blood Flow to Reproductive Organs
L-Arginine is a semi-essential amino acid. The mechanism of action is through nitric oxide (NO) production, which helps dilate blood vessels and improve blood flow.
Fertility benefits: Enhanced blood flow in the uterus & ovaries thus supporting better implantation conditions. Newer data is evaluating the role of L-Arginine in improving endometrial thickness (especially important in IVF) and enhancing ovarian response in some fertility treatments. Not surprisingly, it is one I use with my male patients struggling with erectile dysfunction and who are wanting to avoid the side effects that come with common pharmaceuticals used for this condition.

While no supplement can guarantee conception, research supports the role of these key nutrients in improving the foundational aspects of fertility: egg quality, ovarian function, and hormonal balance. For those trying to conceive—either naturally or with medical assistance—supporting the body with the right nutrients can be a critical part of the fertility journey. Lastly let this be a time of nurturing, healing, and coming home to your body. When health becomes the goal, fertility often follows more naturally.

<<< Want to work with a provider dedicated to helping you on your health journey? Schedule an appointment now with Dr. Tiffany Jaramillo ND, LAc >>>

* This post was originally printed in the Village Medicine Seattle’s Wellness Quarterly Magazine, 4Q25 Edition. Read and download the full publication

About The Author

Dr. Tiffany Jaramillo is a Naturopathic Physician and practitioner at Village Medicine Seattle. Tiffany loves empowering, educating, and reconnecting patients to their inner wisdom. Learn more about Dr. Jaramillo