11 Foods That Boost Ovulation and Improve Hormone Health Naturally

Infertility is a complex condition with many possible causes, but research shows that nutrition plays a crucial role. In fact, suboptimal nutrient intake is one of the leading factors affecting fertility.

The good news? The right foods can actively support ovulation, hormone balance, and overall reproductive health—giving you more control over your fertility. But which foods are the most beneficial? In this article, we’ll explore 11 fertility-boosting foods and nutrients to help optimize your reproductive health. Let’s dive in!

1. Eggs

Eggs are one of the best sources of choline,1,2 a nutrient that plays an important role in fertility. Choline supports hormone regulation by helping synthesize phosphatidylcholine, a key component of cell membranes that maintains ovarian cell function and hormone signaling necessary for ovulation. It also plays a crucial role in methylation and DNA synthesis, which are essential for developing healthy eggs and supporting gene expression critical for conception.

Choline is also important during the luteal phase, the part of your cycle after ovulation. It helps your body produce progesterone, a hormone that prepares the uterus for a possible pregnancy. Since many people don’t get enough choline from their diet, eating eggs is an easy way to support hormone balance and reproductive health.

2. Vitamin A

Vitamin A is a crucial nutrient for your immune system and the growth of most cells and organs, including your eyes, lungs, and heart.

Vitamin A also plays an essential role in the development of the embryo. During pregnancy, there is an increased demand for vitamin A, particularly during the third trimester due to rapid fetal development.3

There are two main sources of vitamin A:

• Preformed vitamin A (retinol and retinyl esters) can be found in foods from animal sources, such as dairy products, fish, egg yolks, and organ meats like liver.4
• Provitamin A (carotenoids) are compounds that your body can convert into vitamin A. Provitamin A is found only in plants, such as sweet potatoes, carrots, leafy greens, and pumpkin.5

If you take supplements, it’s important to monitor your total intake of preformed vitamin A, especially if you’re pregnant. Taking supplements that have high amounts of preformed vitamin A, paired with animal sources, could increase your risk of vitamin A toxicity.6,7 Studies show vitamin A toxicity during pregnancy may lead to severe birth defects and spontaneous abortion.8

Fortunately, there’s no risk associated with dietary or supplemental provitamin A.9 But the conversion of carotenoids into active retinol is inefficient, and some women have a genetic variation (BCMO1 enzyme mutation) that further reduces their ability to perform this conversion.

That’s why I recommend setting a foundation with a well-balanced diet with a variety of plant and animal foods first, then supplementing as needed with different forms of vitamin A to optimize your nutrient intake.

3. High-Fat Dairy

Fat is often a controversial topic when it comes to fertility. Some experts suggest that consuming high-fat food can negatively affect reproductive functions, while others say the quality of fat is more important than its amount.10

That seems to be the case for dairy. One study found that eating a lot of low-fat dairy foods increased the risk of infertility due to lack of ovulation. On the flip side, women who consumed high-fat dairy foods showed a decreased risk.11

In another large study, women who had the highest intake of a “fertility diet” that included high-fat dairy foods had a 66% lower risk of infertility related to ovulatory disorders.12

This suggests that high-fat dairy may be more supportive of fertility than low-fat options.

4. Prebiotics and Fermented Foods

As we continue to learn more about the importance of a robust gut microbiome for our overall health, it shouldn’t come as a surprise that it can also influence fertility and reproductive health.

Short-chain fatty acids (SCFAs), produced when gut bacteria break down dietary fiber, may play a key role in how the gut microbiome affects female reproductive health. Lack of SCFA production and SCFA-producing bacteria have been linked to a higher risk of pregnancy-related complications, menstrual anomalies, and other health issues.13

The most effective way to support SCFA production is to eat a diet rich in prebiotic dietary fiber and fermented foods, such as:

• Asparagus
• Garlic
• Onion
• Jerusalem artichokes
• Dandelion greens
• Burdock root

Eating these foods can help nourish beneficial gut bacteria, supporting both digestive and reproductive health.

5. Omega-3

Omega-3 fatty acids are healthy fats that provide structural support to all of your cells (including your egg cells!) and are well known for their ability to combat oxidative stress and inflammation.

Additionally, omega-3 fatty acids may help improve the following in women:14

• Hormonal balance
• Oocyte quality
• Menstrual cycle function
• Embryo implantation

Research shows that omega-3 intake can significantly improve pregnancy and fertilization rates in women.15 Conversely, a diet deficient in omega-3s is associated with increased risk of miscarriage and premature birth.16

The easiest way to get omega-3 in your diet is to consume oily fish, such as salmon and sardines. Plant-based omega-3 sources include:

• Chia seeds
• Flaxseeds
• Walnuts
• Hemp seeds
• Seaweed
• Edamame

If you’re looking for an omega-3 supplement, look for a product that is packaged in a dark glass bottle, is tested for freshness, and contains natural antioxidants. 

6. Pumpkin Seeds

Seeds are nutritional powerhouses that can provide numerous nutritional benefits for your health and fertility. One micronutrient of particular importance for hormonal balance is zinc. Zinc deficiency has been linked to menstrual cycle disturbances, irregular synthesis and secretion of follicle-stimulating hormone and luteinizing hormone, and even polycystic ovarian syndrome (PCOS). 

Low zinc intake has also been linked to increased risk of preterm delivery, slowed fetal growth, and impaired neural development.17,18

Pumpkin seeds are an excellent source of zinc. A 1-ounce serving of unsalted pumpkin seeds contains about 2.2 milligrams of zinc, which is about 25% of the recommended daily allowance for this miracle mineral.19

7. Brazil Nuts

Brazil nuts are one of the richest food sources of selenium, a necessary mineral for fertilization and embryo development. Research shows that selenium deficiencies may lead to:20,21

• Implantation failure
• Reduced libido
• Miscarriages
• Damages to the fetus’s nervous and immune system
• Low birth weight
• Infertility
• Pre-eclampsia
• Gestational diabetes
• Preterm birth

Selenium is also a powerful antioxidant and is necessary for normal thyroid function, both of which support ovulation and hormone balance.22

You don’t need a lot of brazil nuts to get the recommended daily amount of selenium either. Just 1 to 2 fresh brazil nuts a day will fulfill your selenium needs. 

8. Hemp Seeds

Magnesium is required for over 300 enzyme systems that regulate biochemical reactions in your body, including those that are directly linked to reproductive health.23 Therefore, getting adequate levels of magnesium should be a part of your plan if you want to achieve hormonal balance. 

One of the best sources of magnesium is hemp seeds. Thirty grams (3 tablespoons) of hemp seeds contain about 210 milligrams of magnesium, which makes them a super easy way of getting more than half of your recommended daily magnesium amount.24

Hemp seeds are also a good source of:

• Fats
• Fiber
• Protein
• Vitamin E
• Phosphorous
• Potassium
• Sodium
• Zinc
• Calcium
• Iron

In other words, hemp seeds are incredibly versatile nutrient powerhouses and are key in supporting fertility!

9. Sulfur-Rich Foods

Most people don’t think of sulfur when we think about detoxifying our bodies. However, sulfur is one of the most abundant minerals in the human body. It plays key roles in a large number of cellular processes, including the synthesis of glutathione, often called the “master antioxidant.” 

Glutathione is crucial for your overall health (including your hormone balance) because it combats inflammation and removes harmful chemicals from your body.25

This means that if your diet is deficient in sulfur (and thereby glutathione), your body may have a harder time detoxing. Without proper detoxification, estrogen metabolites that are supposed to be excreted from your body will be put back into circulation instead, potentially leading to hormonal imbalances.

Add these sulfur-rich foods to your diet to support your body’s detox processes:

• Garlic
• Onions
• Arugula
• Asparagus
• Eggs
• Dairy

Including these sulfur-rich foods in your diet can help promote hormone balance and support your body’s natural detoxification process.

10. Low-Glycemic Foods

Excess sugar consumption can lead to insulin resistance, and studies show that insulin has a direct influence on the ovaries, even in healthy women.26 It’s also why there is such a strong relationship between PCOS and insulin resistance.

One study published in 2024 involving 300 infertile women and 300 fertile women showed a positive correlation between high glycemic index diets and infertility.27 So if you struggle with infertility, lowering your consumption of high glycemic index foods may be something to consider.

Foods that support the stabilization of insulin and blood sugar levels include:

• Non-starchy veggies
• Quinoa
• Legumes and beans
• Nuts
• Seeds

11. Iron-Rich Foods

Your body needs iron to make hemoglobin, a protein found in red blood cells that delivers oxygen to tissues throughout your body. Iron is also used to make myoglobin, a protein that stores and transports oxygen in muscle cells. Additional roles of iron include hormone regulation, fetal development, cellular metabolism, and immune function. 

Lack of iron in your diet can lead to anemia, in which your blood doesn’t have enough red blood cells or hemoglobin to carry oxygen throughout your body. Iron deficiency is also one of the most common nutrient deficiencies identified in women struggling with fertility.28

The American Pregnancy Association recommends 18 mg of iron a day (the amount in 3 oz of lean ground beef).29 Examples of whole-food sources of iron include:

• Beef
• Bison
• Lamb
• Chicken
• Organ meats
• Eggs

The form of iron in meat (heme iron) is more easily absorbed by the human body than the form found in vegetables (non-heme iron). If it is difficult for you to get an adequate amount of iron from your diet, you may need to take an iron supplement. 

Achieve Your Nutrition Goals With a Women’s Hormone Specialist in Boston

It’s perfectly normal to think eating healthy is confusing or that it takes too much work. And since everybody processes foods differently, looking online to find the “healthiest diet” simply won’t work. 

That’s where I can help. As a women’s hormone specialist and naturopathic doctor, I can work with you to customize a balanced, healthy diet that fits your needs and lifestyle.

Ready to take the next step? Schedule a 15-minute complimentary consultation with me. I work with women all across the United States.