Top 3 Fertility Tips
No matter where you are in your path to pregnancy, whether you are planning to start trying in a year or two, preparing to begin soon, actively trying, or have been trying for some time, improving fertility often comes down to a few key foundations. Below are my top three fertility tips to help give your body the best possible chance to conceive and support a healthy pregnancy.
Fertility Tip #1: Make Sure You Are Ovulating
You cannot get pregnant if you are not ovulating. However, do not assume you are ovulating just because you have a period. It is possible to shed the uterine lining and experience what looks like a period without actually releasing an egg. This is known as an anovulatory cycle. Anovulatory cycles often result in irregular periods that are shorter than 21 days or longer than 35 days. They can also cause unpredictable spotting or bleeding at random times throughout the cycle.
Do not rely on the calendar method or an app that predicts ovulation based only on cycle length. These methods estimate, but they do not confirm ovulation. Only apps that track physical fertility signs such as basal body temperature (BBT) can give more reliable information. There are several fertility signs you can track to confirm ovulation:
Basal body temperature: A rise in temperature mid-cycle may indicate that ovulation has occurred.
Luteinizing hormone (LH): Measured with over-the-counter urine ovulation tests, a positive result suggests ovulation is approaching.
Cervical mucus changes: Fertile cervical mucus becomes clear, watery, stretchy, and similar to raw egg whites around the time of ovulation.
You can confirm ovulation with a serum progesterone test if it is timed correctly, typically about one week after suspected ovulation. The DUTCH Cycle Mapping Test can also be used to evaluate the estrogen peak and luteal progesterone levels, which helps confirm whether ovulation is occurring and the timing within the cycle.
I recommend tracking at least one physical sign such as BBT or LH testing, along with cervical mucus observations, for several months to learn your personal patterns. Once you clearly recognize your fertile signs, you may be able to rely on cervical mucus tracking alone if the changes are obvious enough.
If you would like to learn more about ovulation tracking and how to interpret your results, I offer a mini course called Fertility Awareness Method. It helps you understand the nuances of tracking ovulation and how to confidently identify when you are ovulating. Access the course here: Fertility Awareness Method Mini Course
Fertility Tip #2: Do Comprehensive Testing
There are many testing options available to help optimize your health during preconception. For example, my Preconception Care Package includes basic lab testing, inflammatory markers, a full thyroid panel, nutrient markers, metabolic markers, and MTHFR testing. It also includes a toxin panel that measures levels of 20 heavy metals, 39 environmental toxins, and 21 PFAS chemicals. Additionally, the package includes a DUTCH Cycle Mapping + Complete hormone test. This hormone test tracks progesterone and estrogen levels across your entire menstrual cycle, helping to determine your day of ovulation, fertile window, and any hormone imbalances at specific times in your cycle. It also measures testosterone, other androgens, estrogen detox metabolites, cortisol patterns throughout the day, melatonin, glutathione, vitamin B6, vitamin B12, oxidative stress, and more.
Do you need all of this in-depth testing to conceive and have a healthy pregnancy? Not necessarily. The package is designed to help you be as prepared as possible by identifying potential underlying imbalances that could impact fertility or increase the risk of pregnancy complications, so they can be addressed before trying to conceive. The amount of testing can always be adjusted based on your needs and preferences. That said, here are some of the most important markers I recommend checking, which can be assessed with a blood test:
Hormones: DHEA-S, estradiol, progesterone, testosterone, FSH, LH, cortisol, TSH, free T4
Nutrients: Vitamin D, iron panel, ferritin
Metabolic markers: Fasting glucose, fasting insulin, hemoglobin A1c
Inflammation markers: hs-CRP, homocysteine
These nutrients and hormones play essential roles in hormone balance, thyroid function, egg and sperm quality, and embryo development. Many of these markers are not routinely checked in standard preconception appointments. Identifying and addressing deficiencies or imbalances early can improve your chances of conceiving and help prevent complications such as miscarriage or other pregnancy-related issues.
Testing should ideally be done at least three months before actively trying to conceive. This is because it takes a minimum of three months for positive health changes to impact egg quality, and it also allows time to correct any imbalances before conception. Three months is the minimum, but testing can certainly be done even a few years before trying to conceive to ensure you are as healthy as possible.
Fertility Tip #3: Take Prenatals
A high-quality prenatal vitamin is one of the most powerful ways to prepare your body for pregnancy. It does not replace a balanced diet but acts as an extra layer of support to fill nutritional gaps that can impact both your fertility and your baby’s development.
Many women enter pregnancy already low in key nutrients, and pregnancy and breastfeeding increase nutrient requirements even further. Taking a prenatal multivitamin can help:
Improve fertility and egg quality
Reduce the risk of miscarriage
Support mood and mental health during pregnancy and postpartum
Lower the risk of pregnancy complications such as gestational hypertension, preeclampsia, preterm birth, low birth weight, and birth defects
Support long-term health for your baby by reducing the risk of chronic diseases such as diabetes and cardiovascular disease later in life
Many prenatal vitamins fall short of meeting women’s preconception and prenatal needs. Some also contain additives, fillers, and artificial colors. When I evaluate the quality of a prenatal, I look at both the levels of key nutrients and the form they are in. The form affects how well the body can absorb and use the nutrient, which is referred to as bioavailability. It is also important to remember that even if a nutrient meets the Percent Daily Value on the label, this does not mean the amount is truly optimal. The Percent Daily Value reflects the expected average daily intake for a general adult, not the specific needs of women during preconception or pregnancy.
When choosing a prenatal, look for one that contains methylated folate instead of folic acid. Methylated folate is the active form that your body can use directly to support fertility, egg quality, and neural tube development. Your prenatal should provide at least 600 mcg DFE in the methylfolate form. Women with an MTHFR gene mutation require higher amounts of folate.
Also look for nutrients that are not often included in standard prenatal formulas but play vital roles in fertility and pregnancy health:
Choline is critical for your baby’s brain and neurological development, cell signaling, and cognitive function, including memory, focus, and attention. Adequate choline intake may help prevent birth defects and support your child’s resilience to stress, emotional regulation, and reduce the risk of ADHD. The recommended amount for pregnant women is 450 mg, though research suggests that intake of up to 900 mg during pregnancy may support optimal perinatal and infant health outcomes.
DHA and EPA are two important omega-3 fatty acids that play distinct but complementary roles. DHA supports your baby’s brain, eyes, and nervous system, while EPA supports maternal mood, reduces inflammation, and promotes cardiovascular and immune health for both mother and baby. Together, they support healthy pregnancy outcomes, including a lower risk of preterm birth and preeclampsia, and help ensure adequate DHA levels in breast milk to support infant brain development. Experts recommend that all women of childbearing age consume at least 250 mg per day of DHA plus EPA from diet or supplements, with an additional 100 to 200 mg per day of DHA during pregnancy. Make sure the supplement is in the triglyceride form for better absorption.
Probiotics may support fertility, conception (including with IVF), and a healthy pregnancy in several ways. Disruption of the vaginal microbiome can encourage the growth of organisms that interfere with fertility and increase pregnancy risks, including miscarriage and preterm birth. Probiotics can also help reduce inflammation and regulate blood sugar. Taking a probiotic containing a broad spectrum of Lactobacillus species may provide a fertility advantage, and using Lactobacillus rhamnosus during pregnancy can help prevent urinary tract infections, gestational diabetes, preeclampsia, as well as prenatal and postpartum anxiety and depression. Women who take a probiotic through the third trimester may also help reduce the risk of eczema, allergies, and asthma in their babies.
Iron is not recommended until you become pregnant or if ferritin levels indicate a deficiency or suboptimal levels. Additional vitamin D may also be needed if your levels are low.
Here are some of my favorite high-quality prenatal supplements:
Basic Nutrient 2/day by Thorne
Choline by Vital Nutrients
ProOmega Lemon by Nordic Naturals
Women’s Daily Probiotic by Thorne
You can find these products and more on my Fullscript storefront at 10% off retail prices. Click here to shop supplements!
Start your fertility journey today! Visit our Comprehensive Health Packages page to learn more and take the first or next step toward supporting your fertility and reproductive health.