When you’re on your fertility journey and trying to conceive, every part of your health matters – your cycle, hormones, stress, and especially your nutrition. Many women focus on things like ovulation tracking or timing intercourse but miss the role their diet plays in fertility.
This blog will take you through five common signs that your diet might be working against your hormonal health and egg quality – and what you can do to turn it around.
1. Your cycles are irregular or missing altogether
If your period is irregular or has stopped, it could be a sign that your body isn’t getting the right nutrients it needs to ovulate properly. Ovulation is key to falling pregnant, and it requires enough energy, balanced hormones, and the right mix of vitamins and minerals.
Things that can affect this include:
- Eating too little
- Cutting out carbs or fat
- Not getting enough iron, zinc, or vitamin D
Fixing this often starts with eating regularly, fuelling your body properly, and correcting any deficiencies.
2. You’ve cut carbs or fat in an effort to “eat clean”
Eating clean sounds healthy, but when it becomes too restrictive, it can actually harm your fertility. Your body needs both carbohydrates and healthy fats to produce hormones and support good egg quality.
Why they matter:
- Carbs help your thyroid and metabolism work well
- Healthy fats (from avocado, olive oil, nuts, seeds, and salmon) help your body make key hormones
If your diet is very low in carbs or fat, it could be stopping your body from working at its best for fertility.
3. You’re eating the same 10 foods over and over
Routines can be helpful, but eating the same small group of foods every week might mean you’re missing out on important nutrients that support fertility. These include:
- Iron
- Zinc
- Omega-3s
- Antioxidants like vitamin C and E
Try to mix up your meals. Add new vegetables, different protein sources, and healthy fats across your week.
Tip: Eating a rainbow of colours and changing up your meals helps cover all the nutrients your body needs for hormone health and egg quality.
4. You’re taking random supplements you saw on TikTok
It’s tempting to try every supplement trending online, but what works for someone else might not be safe or helpful for you. Some can even stop your body from absorbing other nutrients properly.
Common supplement mistakes:
- Taking zinc and iron together (they compete for absorption)
- Overusing vitamins A or E
- Trying herbs or hormone boosters without professional advice
A tailored supplement plan based on your blood work and lifestyle is a better and safer option.
5. You’re overwhelmed by advice and don’t know where to start
If you’ve got 20 open tabs and you’re Googling more than you’re actually eating well, you’re not alone. There’s so much conflicting advice online, and it can lead to confusion and decision fatigue.
If you feel stuck or unsure what’s right for you, it’s time to simplify and get support.
What helps: Working with a fertility dietitian who understands your goals and can create a realistic plan that’s evidence-based and easy to follow.
What To Do Next
If any of these signs sound familiar, you’re not failing – your body just needs more support.
Fertility nutrition is personal and powerful. It can help you regulate your cycle, improve egg quality, and increase your chances of falling pregnant.
🧡 I offer 1:1 nutrition consults and VIP coaching packages to help you feel confident, supported, and nourished on your journey to conception.
📞 Ready to take the next step?
Click here to book your free 15-minute discovery call. We’ll chat about where you’re at, your goals, and how I can help.
