Deciding to add to your family is a big decision. It's a journey that impacts you physically, mentally and emotionally. Naturally, you want to give yourself the best possible chances of getting pregnant and having a healthy pregnancy, but the truth is, most people don’t prioritize these five things to boost fertility—which, research suggests, could inadvertently make your family-building journey more challenging. Here are the most common barriers—and how addressing them could make 2025 your best year yet!
5 ways to boost fertility in 2025
From covering nutrient gaps to prioritizing sleep, here's where to focus your energy this year as you embark on your family-building journey.
Covering potential nutrient deficiencies
Vitamins and minerals play a crucial role in fertility and overall health for both women and men. Deficiencies in key nutrients like folate, vitamin D, and zinc can impact ovulation, sperm quality, and overall reproductive health. Folate is essential for DNA synthesis and egg quality, vitamin D helps regulate reproductive hormones, zinc supports sperm production and egg maturation, and iron is crucial for healthy ovulation.Unfortunately, many people struggle to get the nutrients they need from diet alone due to depleted soil quality, busy lifestyles, and poor dietary habits.
To bridge the gap, high-quality prenatal supplements, like those offered by WeNatal, are designed to provide both women and men with the nutrients they need to optimize their nutrient stores and their fertility. With formulations based on the latest science, WeNatal products are a no-stress way to address potential deficiencies.
Related: Building nutrient reserves before pregnancy—why it's important
Getting sufficient sleep
Sleep may not be the first thing that comes to mind when thinking about fertility, but it’s an often-overlooked factor. Poor sleep quality or insufficient sleep can disrupt your circadian rhythm, which is closely tied to hormone regulation.
Melatonin, a hormone your body produces during sleep, plays a role in protecting eggs from oxidative stress. Without adequate sleep, your body may produce less melatonin, potentially impacting egg quality. Sleep deprivation can also elevate cortisol levels, which may interfere with reproductive hormones.
Establishing a healthy sleep routine—aiming for 7 to 9 hours of uninterrupted sleep per night—can make a significant difference. Pairing this with mitochondrial support from Egg Quality + can also ensure that you are supporting the mitochondria powering your cells, which in turn impacts egg quality.
Egg Quality +
Minimizing endocrine disruptors
In today’s world, we are surrounded by chemicals known as endocrine disruptors that can interfere with hormone balance. These chemicals are rampant and commonly found in plastics, personal care products, cleaning supplies, and even some foods. Bisphenol A (BPA), phthalates, and parabens are some of the most common culprits.
Exposure to endocrine disruptors can lead to imbalanced estrogen, progesterone, and testosterone levels, making it harder to conceive. While it’s impossible to avoid all toxins, you can reduce exposure by choosing clean, natural products and storing food in glass or stainless steel containers instead of plastic—and never heating food in plastic, too.
WeNatal takes this concern seriously by ensuring that all supplements are free from harmful additives, fillers and artificial coloring. When your body isn't battling toxins it doesn't recognize, it’s better equipped to support conception and a healthy pregnancy.
Focusing on a fertility-friendly diet
Fertility is heavily influenced by what you eat—or by not eating enough. Restrictive diets or not consuming enough calories can lead to nutrient deficiencies or metabolic stress, affecting ovulation and hormonal balance. At the same time, eating low-quality, highly processed foods can contribute to inflammation, insulin resistance, and other issues that impair fertility.
A balanced diet rich in whole foods—think leafy greens, whole grains, lean proteins, healthy fats, and antioxidant-rich fruits—can support egg and sperm health. For example, omega-3 fatty acids found in fatty fish are known to enhance egg quality and reduce inflammation. Mounting research highlights the Mediterranean diet as one of the most fertility-friendly eating patterns for both men and women. Studies have shown that adherence to the Mediterranean diet can improve egg quality, enhance ovulation, and boost sperm count and motility.
But we know it's not always possible to prioritize a nutrient-dense diet every day. WeNatal supplements are a smart way to fill in any gaps. Designed to complement a healthy lifestyle, they provide the essential nutrients needed to support both partners on their fertility journey.
Reducing stress and supporting emotional well-being
Stress doesn’t just affect your mental health; it has a profound impact on your reproductive health too. Chronic stress can elevate cortisol levels, suppress ovulation, and even affect sperm count and quality.
Finding ways to manage stress is critical when trying to conceive. Practices like yoga, mindfulness, journaling, and even counseling can help your stress response become more resilient—and help you maintain a positive outlook.
A note from WeNatal on boosting fertility
The journey to parenthood can feel overwhelming, but know that you’re not alone. At WeNatal, our mission is to empower you with the tools and knowledge to take charge of your fertility. From addressing vitamin deficiencies to providing clean, high-quality supplements, we’re here to support you every step of the way.
Remember, fertility is a partnership—not just between you and your partner, but also between you and your body. By making intentional lifestyle changes and incorporating WeNatal into your routine, you’re taking meaningful steps toward creating the family you’ve been dreaming of.
References:
- Amir S, Shah STA, Mamoulakis C, Docea AO, Kalantzi O-I, Zachariou A, Calina D, Carvalho F, Sofikitis N, Makrigiannakis A, et al. Endocrine Disruptors Acting on Estrogen and Androgen Pathways Cause Reproductive Disorders through Multiple Mechanisms: A Review. International Journal of Environmental Research and Public Health. 2021; 18(4):1464. doi:10.3390/ijerph18041464
- Babayev E, Seli E. Oocyte mitochondrial function and reproduction. Current Opinion in Obstetrics and Gynecology 27(3):p 175-181, June 2015. | DOI: 10.1097/GCO.0000000000000164
- Karayiannis D, Kontogianni MD, Mendorou C, Douka L, Mastrominas M, Yiannakouris N. Association between adherence to the Mediterranean diet and semen quality parameters in male partners of couples attempting fertility. Human reproduction. 2017 Jan 1;32(1):215-22.
- Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. International Journal of Endocrinology. 2015;2015:1-9. doi:10.1155/2015/591729
- Łakoma K, Kukharuk O, Śliż D. The Influence of Metabolic Factors and Diet on Fertility. Nutrients. 2023; 15(5):1180. doi:10.3390/nu15051180
- Meng X, Zhang J, Wan Q, et al. Influence of Vitamin D supplementation on reproductive outcomes of infertile patients: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2023;21, 17. doi:10.1186/s12958-023-01068-8
- Muffone AR, de Oliveira Lübke PD, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutrition Reviews. 2023 Jul 1;81(7):775-89. doi:10.1093/nutrit/nuac087
- Shukla S, Shrivastava D. Nutritional Deficiencies and Subfertility: A Comprehensive Review of Current Evidence. Cureus. 2024;16(8): e66477. doi:10.7759/cureus.66477
- Tamura H, Jozaki M, Tanabe M, Shirafuta Y, Mihara Y, Shinagawa M, Tamura I, Maekawa R, Sato S, Taketani T, et al. Importance of Melatonin in Assisted Reproductive Technology and Ovarian Aging. International Journal of Molecular Sciences. 2020; 21(3):1135. doi:10.3390/ijms21031135
- Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6. doi:10.1016/j.heliyon.2024.e29324
