Key to Fertility Nutrition

Did you know improving your eating habits can dramatically boost your chances of conceiving? Infertility affects about 10% of the population according to the American Society of Reproductive Medicine. Proper nutrition is a vital component of a healthy reproductive system. The right vitamins and minerals are essential to prepare your body for conception and play a significant role in your baby’s fetal development.


Inflammatory foods trigger root causes of female infertility including ovulatory disorders, irregular periods, PCOS, recurrent miscarriages, elevated blood sugar levels, insulin resistance, and hormonal imbalances. Research continues to prove that proper nutrition can mitigate these risk factors and set the stage for a healthy pregnancy.

Nutrition – The Key To Unlocking Fertility & Successful Conception

A natural fertility diet supports hormone balance and optimizes reproductive health. Your body needs specific nutrients to facilitate hormonal function, reduce inflammation, balance blood sugar, reduce cholesterol and help provide the building blocks for a healthy pregnancy and child.

Benefits Of Eating a Fertility Diet

  • Promotes energy and vitality.
  • Provides your body and reproductive system with vitamins, minerals, antioxidants, and other nutrients necessary for pregnancy.
  • Floods the body with antioxidants to prevent egg damage and preserve optimum sperm health.
  • Facilitates natural hormonal balance by providing the core nutrients for hormone production and function.
  • May help minimize the chances of a miscarriage due to insulin resistance.


The Way Forward

A natural fertility diet supports hormone balance and optimizes reproductive health. Your body needs specific nutrients to facilitate hormonal function, reduce inflammation, balance blood sugar, reduce cholesterol and help provide the building blocks for a healthy pregnancy and child.

An anti-inflammatory diet has 3 core pillars:

  1. Lean proteins: Focus on lean meats such as chicken, and turkey. Also, add fish for Omega-3 fatty acids. If you are vegan add beans, nuts, and seeds to get the required protein.
  2. Vegetables and seasonal fruits: Vegetables and low glycemic fruits are high in fiber and antioxidants. Not only will they keep you fuller but they also help your body rid itself of the toxins. 
  3. Whole-grains: Focus on whole-grain options and minimize processed carbs such as bread and pasta.

How to get started?

While the internet is full of contradictory information on the best fertility diets, it is important to have a trusted resource to answer your questions and provide you with a roadmap. In our Key to Fertility workshop, you will receive guidance from an expert who will walk you through the entire transformation to make sure you are on track.

What to Expect From Key to Nutrition Workshop

The comprehensive 1 hour workshop will:

  • Help you develop a deeper understanding of the role preconception nutrition plays in fertility for both men and women.
  • Give you evidence-based, actionable steps to help prepare your body for pregnancy.
  • Know how to optimize your weight for a healthy pregnancy
  • Understand what foods to include and which to avoid in your journey to becoming pregnant
  • Learn which supplements are key for supporting conception and prenatal health

Vaginal Microbiome & Its Impact

On Your Reproductive Health

Microbiome refers to all the microorganisms that exist within the human body including the reproductive organs.


There are 4 bacterial groups that reside in the vagina. 3 of these, especially lactobacillus are responsible for maintaining normal PH levels within the vagina and your overall vaginal health. When there is a lactobacillus shortage, it disrupts the bacterial ecosystem within the vagina.


This can lead to several health conditions that may significantly reduce your chances of conception. They include urinary tract infection, cervix uterus, and fallopian tubes complications. These infections are directly linked to pelvic inflammatory disease, miscarriages, premature birth, premature rupture of the fetal membrane, and uterine infection during and after delivery.

How Can Probiotics Help With Fertility?

Probiotics are live bacteria and yeasts with possible benefits for your digestive and vaginal health. These useful bacteria facilitate several key metabolic processes, such as digestion, a boost in vitamin and mineral uptake, immune system regulation, and protection against pathogens – organisms that may lead to disease.


All of these functions have a direct or indirect impact on your fertility. For instance, a robust digestion process and proper mineral absorption will help the body to carry out important chemical reactions crucial to balancing our hormones, thus leading to a higher chance of pregnancy.

The Importance Of Normal Vaginal PH And How To Maintain It

A normal vaginal PH hovers between 3.8 and 4.5, which is somewhat acidic. An acidic vaginal environment acts as a protective shield that significantly reduces infection risk preventing harmful bacteria from multiplying too quickly.

A vaginal PH level beyond 4.5 makes it easy for these pathogens to grow. Having a high vaginal pH puts you at risk for infections such as Bacterial vaginosis (BV), which can negatively affect your fertility chances.

Here’s how you can maintain a healthy vaginal PH:

  • Use contraception during sex: Semen is alkaline and can disrupt your vaginal PH, using a condom will help prevent that and also keep STDs at bay
  • Avoid douching: Quite a few women wash out their vagina with a mixture of water and vinegar, baking soda, or iodine. Avoid doing so – It can abnormally raise your vaginal PH. All you need to do is use mild soap and water while you shower. ·       
  • Take probiotics: Supplementing with probiotics can help restore the balance of healthy bacteria to your system.

A Healthier Lymphatic System

Equals A Stronger, More Fertile You!

Lymphatic system is the backbone of your immune system and works like a “cleaning system” to rid your body of toxins and waste. The tonsils, adenoids, spleen, liver, and thymus make up the lymphatic system.

We constantly come into contact with harmful chemicals; this can throw off our lymphatic system and cause several health conditions such as infertility, chronic inflammation, allergies, and hormone imbalances – all of these can dramatically reduce your probability of attaining pregnancy.

By resetting your lymphatic system, you may see a measurable improvement in your overall health plus you will be giving your body the best chance of success with fertility treatment.

Moreover, an optimal functioning lymphatic system enables efficient lymph node function thereby giving your immune system a boost. Lymph nodes are hundreds of small bean-shaped structures found within the human body. They help it fight infection by filtering out toxins from the lymphatic fluid and carrying around white blood cells.

What Can You Do To Facilitate Peak Lymphatic Function?

There are several easy-to-follow ways to reset your lymphatic system:

  • Stay Hydrated: Make sure you’re drinking enough water; it makes it easier for your body to get rid of toxins. Aim to consume 8 glasses a day. If plain water becomes too boring add a wedge of cucumber to it. You can also use add-ons for your water such as Hydrate, which gives it an electrolyte boost and it makes it taste great. ·       
  • Steer Away From Tight Clothes: Overly tight clothing restricts blood circulation within the lymphatic system. A blocked lymphatic system facilitates continuous toxin buildup.
  • Watch Your Nutrition: Adding raw and nutrient-rich foods to your daily meals will ensure a healthy lymphatic system and enhance its ability to eliminate toxins. Consider adding, leafy green vegetables, nuts, low-sugar fruits, chia seeds, and avocados.
  • Supplementation: In addition to the above tips, incorporate Lymph Balance which is a natural supplement that helps reset and fine-tune your lymphatic system.

Inflammation – Published research tells us inflammation is responsible for infertility in up to 30% of women in the US.

So what exactly is inflammation & how can it affect your chances of pregnancy?


Inflammation is the human body’s natural reaction to injury, infection or illness. However, prolonged inflammation can lead to several conditions that may negatively impact your ability to conceive. They include endometriosis, PCOS, implantation failure and frequent miscarriage. Moreover, elevated inflammation and oxidative stress may negatively affect egg quality and reproductive organ health, reducing fertilization and conception rates. To make matters worse, chronic inflammation can cause severe uterine lining dysfunction. It can compromise your uterine lining’s ability to facilitate egg implantation thus putting a stop to further embryo development and increasing the probability of pregnancy loss.  

  

Omega-3 – The Key To Counter Chronic Inflammation & Boosting Fertility

There are 2 types of essential fatty acids (EFAs), omega-3 and omega-6. Both are essential to our health. Omega-6 fats facilitate a pro-inflammatory response, while omega-3s have an anti-inflammatory response.

Vital Health Benefits of Omega-3 Fatty Acids:

  • Reduced Inflammation*
  • Promotes fetal brain development*
  • Lower risk of premature labor*
  • Lowering insulin resistance*
  • Lower risk of diabetes*
  • Lower risk of heart disease
  • Anti-inflammatory benefits, reduces arthritis symptoms*
  • Reduced triglycerides count (bad cholesterol)*
  • Weight Loss*
  • Improved gastric function (Improved Crohn’s disease symptoms) *
  • Improved vascular function*
  • Reduced risk of coronary artery disease*
  • Improved depression symptoms*

How Much Do You Need?

It is crucial to maintain a 3:1 ratio between the two. This balance is important to prevent prolonged inflammation and more importantly to maintain your fertility. Most Americans suffer from an omega-3 deficiency due to excessive omega-6 in the diet, leaving them prone to chronic inflammation, which negatively impacts your fertility and eventually may decrease your chances to conceive.

The Easiest Ways to boost your omega-3 intake

  1. Add Omega-3 rich foods to your diet: They include fatty fish like salmon, mackerel, trout, anchovies, tuna, and sardines, nuts, and perilla.
  2. Supplement: You can also use an Omega-3 supplement to boost your intake. However, not all Omega-3 supplements are created equal! In addition to using a reputable brand, you must ensure the supplement provides the correct Omega-3 to Omega-6 ratio like found in our Vitagenis OmgeaPure.
  3. You can also use an Omega-3 supplement to boost your intake. Finally, while raising your omega-3 intake, you must also make an effort to lower your omega-6 intake. You can do that by minimizing the use of processed seed & vegetable cooking oils such as corn, safflower, and sunflower oils.

How Stress Impacts Your Chances Of Pregnancy?

Research has shown that unchecked stress can severally disrupt your body’s hormonal balance and reproductive organs, therefore may directly lead to infertility. importantly, hormonal imbalance can be equally damaging to those trying to conceive on their own or going through fertility treatments such as IVF.


This kick-starts a cycle where stress and infertility feed off of each other, spiraling out of control and making it more difficult for you to conceive.


That said, essential oils can help you manage chronic stress and boost fertility. You can either use individual oils or an essential oil blend, such as Fertility Balance, which provides an optimal ratio of active ingredients to help reduce stress, improve reproductive health and fertility.However, steer clearof fragrance oils. They are not essential oils and do not offer health benefits.

What Are Essential Oils?

They are concentrated oils extracted from plants. The oils capture the essence of the plant i.e. their scent and flavor. The natural aromatic compounds found in the plants’ leaves, seeds, bark, roots, and flowers give each essential oil its unique aromatic character. They are extracted either through water or steam distillation or cold pressing.

Can Essential Oils Boost Fertility?


Experts believe there are 4 main ways essential oils can aid in boosting fertility.


  1. Stress Reduction: Lavender is one of the most popular essential oils widely used for its healing effects. It could help lower cortisol levels thus helping you stay calm. It may also help improve your sleep quality leaving you well-rested and energized.
  2. Gut Microbiome Support: Your digestive health plays an important role in maintaining fertility. Essential oils help promote the multiplication of beneficial bacteria and other useful microorganisms within your gut, keeping it functioning properly.
  3. Hormonal Balance: A hormonal imbalance can disrupt ovulation and lead to female infertility. Conditions such as polycystic ovary syndrome (PCOS) are often a result of hormonal imbalance. Including essential oils in your routine may help correct these imbalances. Clary sage oil may be beneficial for this purpose.

Which Essential Oils To Use?

That’s a valid question. Instead of using any particular essential oil, using a blend of fertility-boosting essential oils such as Fertility Balance, that may help you get better results with respect to fertility and overall health. It uses a carefully calibrated formula of several fertility-improving ingredients such as:   


  1. Lavender Oil: It is known for various benefits for female reproductive health. It can be effective during menopause and may reduce stress, anxiety and depression that often occur through a fertility journey and calm you down by regulating the hormonal cycle. Research shows it may help lower cortisol levels – the human body’s stress hormone. Lavender Oil is also known to improve sleep quality, meaning you’ll feel rested and energized throughout your day.
  2. Neroli-Petitgrain Oil:  Both Neroli and Petitgrain essential oils may help improve your overall health. In addition to improving joint health, they may facilitate a balanced monthly cycle for women.
  3. Rose Geranium Oil: It may help support your adrenal system, which regulates your metabolism, immune system, and response to stress. It soothes you down and improves your mood. It may also boost libido by promoting sensual feelings. According to a study published in 2017, geranium and rose may help raise estrogen levels in women experiencing menopausal symptoms, which impact a woman’s ability to conceive naturally.
  4. Clary Sage Oil:  Is known as the woman's oil. In addition to stress reduction, it offers many health benefits such as reduction in muscle spasms, pain, and inflammation. It may also boost your sexual wellness and libido along with strengthening the immune system and minimizing the effect of harmful bacteria.
  5. Sandalwood Nut Oil: It is rich in Ximenynic acid, which helps in reducing inflammation and also improves blood flow to vital organs. Also, it is full of antioxidants, which may strengthen your hair and give you healthier, more vibrant skin. According to a 2014 study, the active compounds in sandalwood may lower inflammation markers in the body called cytokines.


A study published in the Journal of Complementary Therapies in Clinical Practice revealed that sandalwood aromatherapy helped reduce stress and anxiety among patients receiving palliative care

Oxidative Stress & Its Impact On Your Fertility

Oxidative stress is a condition that occurs due to an imbalance between free radicals and the antioxidants required to neutralize them. Put simply, free radicals are unstable molecules that cause cellular and tissue damage. In addition to speeding up the body's aging process, it can significantly increase your chances of becoming infertile.

Excessive generation of free radicals fosters an environment that is not ideal for normal female physiological reactions. This can often lead to several reproductive complications such as PCOS, Endometriosis, unexplained female infertility, miscarriage, recurrent respiratory loss (RPL), preeclampsia, and intrauterine growth restriction.

Coenzyme Q10 (CoQ10) – The Key To Preventing Oxidative Stress


Commonly known as CoQ10, it is an antioxidant our body naturally produces. CoQ10 plays a critical role in producing the energy our cells need to function properly. Secondly, it is vital for reducing oxidative stress because it blunts the effect of excessive free radicals.


Moreover, CoQ10 can help improve egg quality. A significant amount of energy is needed for egg maturation, fertilization, and embryonic cell division. When there is inefficient cellular energy production due to oxidative stress, it can lower egg quality. However, boosting your CoQ10 intake improves energy production thereby improving egg quality and the probability of successful IVF cycles and conception. 


Easy Ways To Reduce Oxidative Stress

Small yet consistent lifestyle changes can help stop oxidative stress in its tracks and improve your chances of a healthier, stress-free pregnancy. Use the following hacks to keep oxidative damage at bay:

  • Minimize sugar & processed foods: Processed foods are usually full of sugar and when the body is loaded with more sugar than it can handle, this leads to excessive oxidation thereby increased oxidative stress.

  • Stay active: Exercise 4-5 times a week and if you can, complement this with regular sauna sessions and Epsom salt baths – the constant activity keeps your body's detoxification process in overdrive thereby strengthening your body's natural elimination pathways.

  • Supplementation: In addition to the above tips, incorporating natural supplements containing CoQ10 such as Ova Balance can help boost the production of antioxidants thus preventing oxidative stress.

Insulin Resistance – A Culprit That

Can Easily Pull Your Pregnancy Off-Track

Insulin is a hormone your body produces to utilize sugar (glucose) as its main source of energy. When you become insulin resistant, your body stops responding to insulin and fails to use glucose. As a result, your body starts producing excess insulin and the blood sugar drastically rises.

High blood sugar is the main risk factor that leads to type-2 diabetes, high blood pressure, obesity, and heart disease. And it doesn’t end there.

Women with insulin resistance and high blood sugar are highly likely to suffer from PCOS – a direct cause of female infertility. In addition to preventing ovulation, insulin resistance reduces your egg quality, therefore severely impacting the chances of conception.

There is a direct connection between insulin resistance and several reproductive complications such as unsuccessful IVF outcomes, birth defects, and smaller fetuses.

Insulin resistance prior to conception can also increase the risks of gestational diabetes during conception.

Can High Blood Sugar In Men Reduce Your Chances of Conception?

Yes, it can. In addition to an increased infection risk, diabetes damages blood vessels and nerves. It can lead to several sexual and reproductive issues such as erectile dysfunction, lower libido, ejaculation problems, and foreskin inflammation. An in-depth research review conducted in 2018, establishes a direct connection between high blood sugar and male infertility.

Another study found that men with high blood sugar had damage to their sperm DNA, were more likely to have no sperm in the ejaculate, and had lower testosterone levels and their fertility hormone production was disrupted.

Easy Ways To Manage Insulin Resistance

There are several highly effective lifestyle changes you can make to successfully combat insulin resistance while also improving your chances of conception.

  1. Exercise: used to increase muscle mass can drastically reduce insulin resistance. Lean muscle requires quite a bit of glucose to function. The more muscle you add through working out, the more sugar they'll consume. Consequently, your body's dependence on insulin for sugar metabolism will significantly decrease. Research shows that a 45-minute strength training session can bring down insulin resistance for a day and a half. Plus, regular exercise may also positively affect your fertility as it reduces stress and helps with better sleep.
  2. Consume Fiber & Stay Away From Sugar: Nothing messes with your health than consuming processed sugar. It rapidly absorbs within our bloodstream causing sudden blood sugar spikes. Secondly, add more fiber, such as seasonal vegetables, to your diet. There are 2 key benefits. It regulates insulin release and also slows down sugar absorption thus preventing abrupt sugar highs and crashes.
  3. Never Compromise On Your Sleep: Sleep deprivation disrupts your circadian rhythm. This starts a vicious chain reaction leading to stress, a higher risk of insulin resistance, and eventually infertility. Aim for 7-8 hours of uninterrupted sleep.
  4. Medication & Supplementation: With the guidance of your doctor, you can take supplements such as Lowsitol, which is fortified by inositol, D chiro inositol, and Choline DL- Bitrate. Research tells us Choline DL- Bitrate may help in managing a fatty liver, which is considered a risk factor for insulin resistance. A study carried out in 2017 revealed that infertile women supplementing with inositol (also known as myoinositol), had a higher rate of successful outcomes during their IVF treatment.


According to a 2021 research literature, a 3-month course of inositol normalized ovarian function, and improved embryo quality among women with PCOS.

Disclaimer: While our customers have reported experiencing these benefits but they are not verified by the FDA. Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.

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