Food and fertility for women: science to boost your chances of conceiving

Understand the basics: fertility, fertility, and what that means today

Fertility and fertility: two concepts not to be confused

When we talk about the desire to have children, the words fertility and fruitfulness are often used but they don't have the same meaning.

La fertility, it is the biological capacity of an individual (man or woman) to conceive a child. It is a potential, a natural function influenced by factors such as age, hormones, lifestyle... and of course, diet. La fruitfulness, on the other hand, measures the real number of births in a given population and is a term used more from a sociodemographic point of view.

A public health issue that is still too silent

In France, it is estimated that approximately 1 couple out of 8 consult a professional for problems conceiving. That's more than 3 million people affected. A figure that has doubled in 30 years, according to INSERM data. Globally, the WHO indicates that 17.5% of couples are affected by infertility andESHRE confirms that 15% of European couples are affected by infertility.

Behind these statistics, there are paths, hopes, expectations that are sometimes long and silent. And above all, a growing need for information and support. Female fertility is not an inexhaustible resource since each woman is born with a limited number of oocytes and these are dwindling over time. This ovarian reserve is also linked to our lifestyle choices. Pollution, chronic stress, endocrine disruptors, tobacco, and unbalanced diet: our modern daily lives have a direct impact on our reproductive health. It is estimated that the drop in fertility is approaching 30% over the last 15 years.

While this may seem worrisome, it also means one essential thing: it is possible to take action. And it often starts with simple actions, like revisiting what you put on your plate to adopt a fertility diet.

We have precisely, hand in hand with a dietitian specializing in fertility, a support program dedicated tofertility diet.

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Women's nutrition and fertility in a nutshell: what does science say?

For a long time, health and nutrition were separated as two independent spheres. Today, research is formal: what we eat shapes our cells, our energy, our balance... and our ability to give life.

Female fertility is a fine, delicate process, which depends on a precise hormonal harmony and which is the result of a true biological reality. And certain nutrients play a key role in supporting this harmony.

Nutrients that really support fertility

• Folic acid, also known as vitamin B9, is an early ally. It promotes ovulation, but also the good development of the embryo from the first weeks of pregnancy;
• Omega-3, which is found in fatty fish, participate in hormonal regulation and good uterine circulation;
• The iron, which is essential for ovulation, is often deficient in women;
• Antioxidants, found in red fruits, nuts, or green tea, protect our oocytes from oxidative stress, a silent enemy of fertility;
• And then there is zinc, vitamin D, Magnesium... so many small building blocks essential to the balance of the menstrual cycle.

Laura goes into detail on all of these elements in our program. Fertily Diet, dedicated to nutrition for fertility.

When research validates Mediterranean dishes

A diet rich in plants, good fats, fibers and minimally processed foods, like the Mediterranean diet, is now recognized for improving the chances of conceiving. Studies have shown that women who follow This type of diet can increase their chances of success in IVF by more than 53%. It is not a magic wand, but a soft and powerful lever.

Eating for your fertility is also eating for your overall well-being. It means offering your body the support it needs to function at its best, in a period when the whole body is preparing to create life.

Foods to promote to optimize female fertility

When we talk about diet and fertility, it's not about following a strict diet or turning every meal into a nutritional challenge. Rather, it is a question of choosing, in conscience, what you give to your body. To focus on what really and correctly nourishes. No more ultra-processed foods, we always prefer fresh, healthy, varied and seasonal foods.

Here are some food families that deserve a place of choice in your daily life if you have a baby project, or simply if you want to support your hormonal health in a global way.

1. Colourful plants: a wealth of micronutrients

Les organic fruits and vegetables, especially if they are colored, are real treasures for your fertility. They're packed with vitamins (C, E, K, B9), fiber, minerals, and antioxidants. Les Spinach, Broccoli, carrots, red fruits or solicitors are all allies in boosting the quality of oocytes and regulating cycles.

But beyond their concrete benefits, these foods remind us of something bigger: vitality calls for vitality. What is alive nourishes the body in a balanced way and then allows the body to nourish the future baby.

2. Whole grains: stable and sustainable energy

Unlike refined cereals (white bread, white rice), wholegrain cereals keep their shells rich in fiber and minerals. They allow sugar to be released more slowly into the blood, which helps to stabilize blood sugar levels, a key factor in hormonal balance.

Quinoa, brown rice, oats, buckwheat : to vary according to the seasons and desires. With every bite, you're giving your body something to work better and feel good about!

3. Vegetable proteins: sweet and fertile

Les leguminous (lentils, chickpeas, red beans), Tofu, or Tempeh, provide protein, iron and folic acid, without excess saturated fats. Studies show thatA diet that is too rich in animal protein can have a negative impact on fertility. It is not an injunction to become a vegetarian, but an invitation to rebalance.

4. Fatty fish: the omega-3 of fertility

Omega-3 is a well known ally for fertility! The wild salmon, the sardines, the pimp are rich in omega-3 fatty acids, which promote hormone production and improve uterine circulation. These fats are also anti-inflammatory, which is valuable in cases of endometriosis or PCOS.

A little tip: remember to vary the sources to limit heavy metals and opt, if possible, for fish from sustainable fishing.

5. Whole dairy products: a subtle balance

Surprisingly, some studies have observed that whole milk products (yogurt, cheese) could promote ovulation, unlike the light versions. To consume in moderation, of course, and to choose quality: ideally farm, organic, minimally processed. On the plate, it's not about perfection, but about consistency. It's the small, repeated adjustments that change everything. Each vegetable, each seed, each choice made gently is an additional chance to be Get pregnant.

Some molecules are also very good for fertility, but not always present on our plates: and this is where dietary supplements for fertility are key. Attention: the aim is above all not to take anything, but to take exactly what we need. To find out more, you can consult our program dedicated to dietary supplements for fertility.

When modern food affects fertility

While some foods support the body in its life project, others on the contrary exhaust it, unbalance it, or worse, poison it slowly. And often, without even realizing it.

In our busy daily lives, ultra-food processing has become the norm. Packaged products, ready meals, quick snacks: what seems to save us time sometimes comes at a much higher price than expected. That of our hormonal balance. There are obviously a certain number of foods, and especially types of meals, that should be avoided. Here are the most important ones to consume in moderation.

Ultra-processed products: additives that are bad for the body

Ultra-processed foods such as industrial quiches, puffed cereals, low-fat desserts or ready meals are poor in nutrients and rich in sugars, additives, and low-quality fats.

By dint of consuming it, our body receives contradictory messages: insulin that is rising, silent inflammations, disturbed digestion, dysregulated hormones. Signals that completely interfere with ovulation and weaken the uterine environment.

Endocrine disruptors: intruders on our plates are risky for our health

This is a subject that we still talk about too little, and yet: some components of our diet act as false hormonal messengers. These are the endocrine disruptors, substances capable of mimicking or blocking our natural hormones.

They are found in:

• Food plastics (bisphenol A, phthalates),
• Some pesticides found in non-organic fruits/vegetables,
• Preservatives or dyes in processed products.

They can alter oocyte quality, disrupt cycles, and in the long run, reduce fertility. They are also present elsewhere in our daily lives such as in beauty products, fields supplied with pesticides and regularly in our kitchen: stoves, utensils...

Refined sugars and blood sugar spikes are bad for fertility

The candies, sodas, pastries and other industrial sweets cause sudden glycemic spikes. This stimulates insulin: a key hormone that, when deregulated, can interfere with reproductive hormones, especially in women with PCOS.

The result: irregular ovulation, inflammation, weight gain. Again, it is a matter of dosage and frequency: you can consume them from time to time, the idea is not to deprive yourself of everything, but it is good to pay attention to the recurrence of their consumption.

Processed fats are also a problem

Still present in some margarines, industrial snacks, pastries or fried dishes, the processed fats are clearly identified as harmful to cardiovascular health. But they also have a deleterious effect on fertility. They increase low-grade inflammation, affect cell walls (including oocytes), and promote an environment that is not conducive to conception.

Choosing what you eat is choosing what you let into your body and it is a way to protect it. It's not about living in fear, or about suppressing everything. But to get back to basics. To real, simple, reassuring food that is accessible on a daily basis.

And what do we say about the impact of weight on fertility?

When we talk about fertility food, we are not necessarily (or not at all) trying to lose weight! Too many people still think that taking care of their diet is just a question of weight, but in reality, it is a question of overall well-being. Weight is a number that becomes a source of pressure, comparisons, and judgments. And yet, it is essential to understand that the body weight plays a real role in fertility; not as an imposed norm, but as an indicator of proper hormonal functioning.

Here, it's not about aesthetics. It's about reproductive health, respect for the body, inner listening.

When BMI becomes a silent messenger

THEBody Mass Index (BMI), although simplified, gives an initial idea of weight balance:

• A BMI between 18.5 and 24.9 is generally considered to be optimal for fertility.
• Underneath, the body can enter “economy” mode, blocking non-vital functions such as ovulation.
• Above, fatty tissue produces additional estrogens, which can cause cycles to be disrupted.

But be careful: it is not neither a fatality, nor a condemnation. It is a simple indicator: interesting to help raise awareness, it is not THE only thing to take into account. If you do a lot of sport, your BMI may be high because of your muscle mass when in fact you are completely normal.

Extreme thinness or extreme overweight are risks, is it true?

Too low a weight can disrupt the production of GnRH (gonadotropin-releasing hormone), blocking the hormonal cascade that leads to ovulation. Result: amenorrhea (absence of periods), irregular cycles, absent ovulation. This may be related to deficiencies, excess physical activity, or chronic unexpressed stress.

Being overweight, especially around the belly, can affect insulin sensitivity. This insulin resistance is heavily involved in the PCOS, and may make it more difficult to ovulate. Some women ovulate less often, or unpredictably, making it difficult for them to conceive naturally.

In any case, when trying to get pregnant, it is not recommended to have large variations in weight, since the body takes time to adapt to the changes. It is therefore not recommended to have too much variation in weight. What the research shows us is thatmoderate weight loss (in the range of 5 to 10%) may be sufficient to restore ovulation in some women.

Lifestyle and fertility: habits that deserve to be rethought

Conceiving a child is not just a matter of biology. It is a whole. A subtle alchemy between the body, the mind, the environment. And sometimes, it's simple actions that make the difference to quickly improve your lifestyle. Revisiting your lifestyle does not mean questioning everything. It's asking yourself what are the small, accessible things that you can change quickly and without constraints.

Tobacco, alcohol, caffeine are obviously bad for fertility

We would like it to be different, because sometimes it's also fun to enjoy life. But the reality is that tobacco, alcohol, or coffee can really have a negative impact on oocyte quality.

• Smoking, even occasionally, has a direct impact on ovarian reserve. It accelerates the aging of oocytes, impairs the vascularization of the uterus, reduces the chances of implantation. And it's not just a matter of quantity: every cigarette counts.
• Often trivialized, a glass of wine here or there seems harmless. However, Alcohol affects hormonal balance, decreases the quality of oocytes, and may even delay ovulation. During the design period, the key word is moderation, or even voluntary pause.
• The research is divided, but several studies suggest that beyond 200 mg per day (about two cups of coffee), caffeine could reduce the chances of pregnancy. If coffee makes you feel good, keep it, but listen to how you feel. And maybe explore other sources of pleasure: herbal teas, chicory, herbal infusions.

Chronic stress: an invisible but powerful disruptor

Stress is not just in the head. It activates a cascade of hormones (cortisol, adrenaline...) that can disrupt the menstrual cycle, inhibit ovulation, block the production of progesterone.

But be careful: it's not about making those who are stressed feel guilty. It's normal, it's human. What matters isLearn to release pressure, to breathe, to find spaces where you can simply be yourself, without performance.

Some gentle ways to feel more relaxed: meditation, yoga or nature walking can already have a superb effect on your stress level.

Sport to promote overall well-being

Moving regularly, without excess, is one of the best ways to stimulate blood flow, of regulate hormones, and of reduce inflammation. That doesn't mean running a marathon. Dancing in her living room. Walking in the forest. Stretch in the morning. They are also forms of movement. And they matter.

It's hard to get started but try to do a short 30-minute session during the week: it takes 3 months to establish a habit so start with a friend to be able to last long enough for it to be normal for you to do it.

Food and female pathologies affecting fertility

Some women move forward with a more complex terrain : diagnoses like the PCOS (polycystic ovary syndrome) or theendometriosis come to color their design journey. This may seem unfair, or cumbersome. But here again, Food can become a calming tool, a space for action in a body that can sometimes be difficult to tame.

PCOS: rebalancing metabolism thanks to the plate

PCOS is a hormonal condition that affects approximately 1 out of 10 women. It is often manifested by:

• Irregular cycles,
• An infrequent ovulation,
• A trend towards insulin resistance,
• And sometimes weight gain is difficult to manage.

Food, in this context, is not a miracle solution. But she can reduce symptoms, restore ovulation, and improve the quality of life.

Laura specifies it in the program dedicated to fertility nutrition, but a condition likePCOS always deserves individualized support.

Endometriosis: soothing inflammation through nutrition

Endometriosis is a chronic, inflammatory, and often painful condition where cells similar to those in the endometrium grow outside the uterus. It can alter fertility, but it can also cause the body to be deeply tired.

Again, Food can play a valuable supporting role, for:

• Reducing inflammation,
• Better manage pain,
• Preparing a more favourable ground for design.

Listening to each other here becomes an act of care. Observe what relieves, what weighs down. Meet your needs without dogma, but with attention. As with PCOS, endometriosis deserves dedicated support, even if the first elements shared are key, if you are in doubt, it is best to consult.

It all starts... on the plate

Some places nourish us more deeply than others. The plate is one of them. It may seem banal, routine, almost invisible. And yet, that's often where it all starts.

When we talk about fertility, we first think of the medical, the check-ups, the cycles, the tests. But before all that, there is a base. A base. What you offer to your body, day after day, without thinking about it and in order to feel good about yourself overall.

Eating is more than just ticking the boxes for the right nutrients. It is Choosing life, every day, in every bite. It's offering your body the energy it needs to create, repair, and balance.

If you are in this moment of waiting, of hope, of desire for motherhood... know that you are not alone. And that your plate can become a discreet but powerful ally. Not to control everything, but to prepare a suitable ground, soft, welcoming.

Eating for fertility means reconnecting with yourself and your body to feel better and increase your chances of conception.