Could nutrient deficiencies be impacting your fertility?

When you’re longing to start a family, it can feel like every detail matters—every choice, every habit, every aspect of your health. It’s a journey filled with hope, but also with challenges that can sometimes feel overwhelming. If you’ve been struggling to conceive, you might wonder, Is there something I’m missing? One often overlooked aspect is the role of nutrients in fertility. Could nutrient deficiencies be standing in the way of building or growing your family? The truth is, they might be…

 

When nutrient deficiencies hold you back

Nutrient deficiencies can create barriers on your fertility journey, turning what should be a natural process into a struggle. A lack of folate or vitamin D might lead to irregular cycles, making it harder to pinpoint ovulation. Low iron levels can drain your energy and make it tough for your body to sustain a pregnancy. Zinc and omega-3 deficiencies can affect sperm quality, reducing the chances of successful fertilization.

 

These deficiencies can also increase oxidative stress and inflammation in your body—two silent culprits that can further impair fertility and pregnancy. Without enough CoQ10, for example, eggs and sperm might be more vulnerable to damage, making conception more difficult and increasing the risk of miscarriage or complications during pregnancy. 

 

Read more: Building nutrient reserves before pregnancy—why it's important

 

The power of nutrition in your fertility journey

Fertility and pregnancy isn’t just about biology or chance, it’s about giving your body the support it needs to create new life. Every process involved in conception is intricate and delicate, and many of these processes rely on a steady supply of essential nutrients. These nutrients aren’t just extras; they’re the building blocks of life. They support everything from hormone production and egg quality to sperm health, embryo development, pregnancy and even the health of your future baby. 

 

6 key nutrients that nurture fertility

Research shows that even in developed countries, 9 out of 10 women had low levels of folate, B2, B12 and vitamin D around the time of conception- which puts mom and baby’s health at risk. Here are some other vitally important nutrients to keep your eye on: 

 

1. Folate (Vitamin B9)

Why It Matters: Folate is like the foundation of a healthy pregnancy. It supports DNA synthesis and repair, crucial for the early stages of life. For women, it’s vital for healthy ovulation and reducing the risk of birth defects. For men, it’s important for sperm quality and production.

How to Get It: Leafy greens, beans/lentils, eggs, sunflower seeds, asparagus 

WeNatal for Him: contains 680mcg
WeNatal for Her: contains 1350mcg

2. Vitamin D

Why It Matters: Often called the "sunshine vitamin," vitamin D is essential for keeping your hormones balanced. It helps regulate sex hormones like estrogen and progesterone, which are critical for a regular menstrual cycle and overall reproductive health.
How to Get It: Sun exposure, fatty fish like salmon, egg yolks, full-fat dairy

WeNatal for Him: contains 2000 IU
WeNatal for Her: contains 4000 IU 

3. Iron

Why It Matters: Iron is the lifeline that delivers oxygen to your body’s tissues, including your reproductive organs. Without enough iron, you might experience anemia, which can disrupt ovulation and increase the risk of miscarriage.
How to Get It: Red meat, poultry, fish, beans/lentils, pumpkin seeds

WeNatal for Her: contains 18mg 

4. Zinc

Why It Matters: Zinc is vital for fertility in both women and men. It helps your body use reproductive hormones efficiently, ensuring that everything runs smoothly. Researchers at Pennsylvania State University have found that zinc deficiency can negatively affect egg development, reducing the ability of the egg cells to divide and be fertilized. This may affect fertility months in the future.  For men, zinc is critical for healthy sperm production and motility.
How to Get It: Oysters, beef, nuts/seeds, lentils, eggs 

WeNatal for Him: contains 40mg  
WeNatal for Her: contains 30mg 

5. Omega-3 fatty acids

Why It Matters: Omega-3s are like the oil that keeps the machinery of your body running smoothly. They help reduce inflammation markers, can help regulate hormones, and improve blood flow to the reproductive organs. Some research has shown omega-3 deficiency in women can be associated with increased risks of miscarriage. For men, they support sperm health and mobility.
How to Get It: Fatty fish like salmon, walnuts, chia seeds, and flaxseeds.

WeNatal Omega DHA+: Contains 830mg of mixed omegas 

6. Coenzyme Q10 (CoQ10)

Why It Matters: CoQ10 is an antioxidant that protects your cells from damage. As we age, our egg and sperm quality can decline, but CoQ10 helps safeguard against this, making it especially important for those trying to conceive later in life.
How to Get It: Organ meats, fatty fish (salmon, sardines), 

WeNatal for Him: contains 200mg  
Egg Quality+: contains 400mg 

 

Taking control: How to address nutrient deficiencies in fertility

If you suspect that nutrient deficiencies might be impacting your fertility, you don’t have to feel powerless. There are steps you can take to optimize your nutrition status:

1. Nutrient testing

The first step is to talk to your healthcare provider about testing for nutrient deficiencies. Blood tests can reveal deficiencies in critical nutrients like vitamin D, iron, zinc, and folate. We love the Poplin test, which measures blood status, hormone status, immune status, metabolic status and nutrient status.

2. Nourish your body

Focus on a diet rich in whole, nutrient-dense foods. Think colorful fruits and vegetables, lean proteins, and healthy fats. These foods provide the nutrients your body needs to support fertility.

3. Supplement smartly

While food should be your primary source of nutrients, supplements can fill in the gaps. A high-quality prenatal vitamin is designed to support fertility by providing essential nutrients like folate, iron, and vitamin D.

4. Focus on holistic health

Fertility is about more than just nutrients—it’s about your whole body. Reducing stress, getting enough sleep, and staying active can improve nutrient absorption and support overall reproductive health.

5. Seek guidance

If you’re feeling overwhelmed, consider working with a fertility nutritionist or a functional medicine practitioner. They can help you create a personalized plan to optimize your nutrient intake and support your fertility journey.

Prioritize male nutrition, too

Fertility is a shared journey. The health of your partner is just as important as your own. Men should also ensure they’re getting enough zinc, folate, omega-3s, and CoQ10 to support healthy sperm production and function.

A note from WeNatal: A path to hope

Discovering that nutrient deficiencies might be affecting your fertility can feel disheartening, but it also offers a path forward. Addressing these deficiencies can bring you one step closer to realizing your dream of becoming a parent.

 

Remember, you’re not alone in this journey. By nourishing your body with the right nutrients, you’re giving yourself the best possible chance to conceive and bring new life into the world. Every small step you take towards better nutrition is a step towards hope, towards possibility, and towards the family you long for.