When it comes to improving fertility, food is one of the most powerful tools we have. What you eat can either nourish your hormones, stabilize blood sugar, and reduce inflammation, or it can quietly work against your fertility goals. The best part is that you do not need complicated diets or extreme restrictions. You simply need to focus on nutrient-rich foods that provide the vitamins, minerals, and healthy fats your reproductive system depends on.
Over the years, after reviewing countless studies and working with women over 40 from all around the world, I have found that certain foods consistently rise to the top for supporting optimal fertility. These foods contain the building blocks for healthy eggs, balanced hormones, and a strong early pregnancy. If you are wondering where to begin, this is the perfect place to start.
Save these and add them to your next grocery list.
1. Pasture-Raised Eggs
Eggs are one of the most complete fertility foods. They provide healthy cholesterol, choline, DHA, B vitamins, and fat soluble vitamins A, D, E, and K. Each of these nutrients plays a direct role in hormone balance, early fetal development, and supporting healthy egg quality. When trying to conceive, especially after 40, eggs are one of the foods I recommend most often.
2. Grass-Fed Beef
Grass-fed beef is a fertility powerhouse rich in absorbable iron, choline, zinc, and vitamin B12. These nutrients support ovulation, healthy oxygenation of reproductive tissues, and optimal hormone production. Choosing grass-fed beef also means fewer contaminants and higher levels of antioxidants and omega-3 fats compared to grain-fed beef.
3. Wild Salmon
Wild-caught salmon offers protein, essential fatty acids, iodine, choline, and DHA, which are critical for egg quality, embryo development, and a healthy pregnancy. Wild salmon contains more fertility-nourishing nutrients and significantly fewer toxins than farm-raised salmon, making it the superior choice.
4. Grass-Fed Butter
Healthy cholesterol is essential for hormone production and overall fertility. Grass-fed butter contains the right types of fats your body uses to create balanced reproductive hormones. And despite outdated myths, natural foods containing cholesterol generally support, rather than harm, fertility and metabolic health. That said, this doesn’t apply to everyone; some people have genetic predispositions that affect how they process cholesterol.
5. Avocados
Avocados contain vitamins, minerals, and monounsaturated fats that stabilize blood sugar, calm inflammation, and support regular ovulation. Their phytonutrients can help protect cells from damage and support a healthy uterine lining. They are one of the easiest and most delicious daily fertility boosters.
If you want to go even deeper and learn exactly how to use food to improve your fertility, my recipe book Fueling Fertility was created for you. It includes more than eighty nutrient-rich recipes designed specifically for women over 40 and their partners, along with simple guidance on how to eat for better egg quality, balanced hormones, and a healthier pregnancy.
You can get your copy inside my shop and start nourishing your fertility today.
And remember:
Always seek medical advice from your physician regarding any health concerns, including your diet, supplements, medications, or pregnancy planning.