There are many reasons to improve your diet, and increasing your fertility is one of them. This article details food for women that can assist in boosting their reproductive systems and overall female fertility.

Reasons for improving diet for reproductive reasons:

  1. It takes 90 days (3 months) for the body to produce an egg. By changing and sustaining your eating habits at least 3 months before trying to conceive with a partner you guarantee higher rates of success.
  2. Eating certain foods can help regulate your hormones and even out your menstruation cycle, resulting in: lessening of cramps and PMS, creating regular ovulation and increasing the body’s readiness for pregnancy.
  3. Eating better will have you feeling and functioning better in general.

The Food Gems

Fish (salmon, mackerel, sardines, trout)

Nutrients:Vitamin D, Omega 3, Zinc,B12, Iron, selenium, CoQ10

Benefits:Omega 3 aids in production of hormones and helps regulate the menstrual cycle. CoQ10 and selenium increase egg health and protects DNA. Vitamin D is vital to create sex hormones which affect ovulation and hormone balance.

Best time to eat:all cycle


Nutrients: Vitamin D, B12

Benefits:Vitamin D is vital to create sex hormones which affect ovulation and hormone balance and B12 helps regulate cycle.

Best time to eat: Follicular stage and ovulation

Leafy greens  (spinach, kale, rocket, cabbage, cauliflower, broccoli)

Nutrients: Iron, Folic Acid,Vitamin A, B6, C,E, Magnesium, Calcium, DIM

Benefits: Vitamin C can help boost progesterone levels and correct luteal phase issues. Zinc also boosts progesterone and increases follicle-stimulating hormones for egg release. Magnesium fights oestrogen dominance. Phytonutrient di-indolylmethane (DIM) helps women metabolise estrogen

Best time to eat:  Menstruation to help absorb iron and ease cramping. Follicular stage to help metabolise oestrogen.

Red Meat

Nutrients: Omega 3, Iron, B12

Benefits: Iron will help with loss of nutrients during menstruation. Omega 3 and B12 helps regulate cycle.

Best time to eat: Menstruation and luteal phase


Nutrients: Vitamin D, zinc, iron, folic acid, B12

Benefits: 110g is over 200% of folic acid needs. B12 can boost endometrium lining in egg fertilisation. B12 deficiency has been linked with irregular ovulation. Iron important for ovulation and good egg health.

Best time to eat: Ovulation and luteal phase

Lentils and Beans (black beans, chick peas, kidney beans)

Nutrients: Iron, Folic Acid

Benefits: Lentils are the second highest source of iron in ALL foods and second highest for folic acid. 1 cup is 90% daily folic acid needs.  Folic acid is necessary for a healthy pregnancy.

Best time to eat: Menstruation and follicular stage

Nuts (walnuts and almonds)

Nutrients: Omega-3,Vitamin E, Iron

Benefits: Vitamin E important for egg DNA. Omega 3 will help balance hormones and regulate cycle.

Best time to eat: All cycle

Seeds (flax seed, sesame seed and pumpkin seed)

Nutrients: Omega-3, Zinc, Vitamin E, Iron

Benefits: Flax seed has lignans – phytoestrogen for boosting oestrogen levels. Zinc great for balancing hormones and increasing reproductive system function.

Best time to eat: Follicular phase to support follicle fluid. Don’t have flax seeds during luteal phase.


Nutrients: Beta-carotene, bromelain, Magnesium, Vitamin B6, C, folate and zinc

Benefits: Beta-carotene keeps hormones balanced and can help prevent early miscarriages. Also has bromelain which reduces inflammation in the uterus and support egg implantation.

Best time to eat: Luteal phase

Royal Jelly

Nutrients: Vitamins A, B,C,D and E, iron

Benefits: Has all essential amino acids, plus antibacterial and immune stimulating properties.

Best time to eat: All cycle


Do you have a male partner also looking to boost their fertility? Read our list of foods to improve male fertility.


All these foods will make a big difference on the female reproductive system, but it might not solve everything. It is always good to check with your GP or TCM therapist about other options as well. You can always book your next acupuncture appointment with us by calling 07 3162 6888 or email us at