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5 Things You Need to Do Now to Boost Your Future Fertility
Planning for a baby someday? These five nourishing steps, from tracking your cycle to eating well, help protect your hormones and future fertility now.
Written and medically reviewed by Dr. Courtney Ranieri, ND, a licensed naturopathic doctor registered with the College of Naturopaths of Ontario (Reg. #3726). Last reviewed July 2026.
Thinking about trying to conceive in the next month or even few years? Even if pregnancy isn't your top priority right now, what you do today directly affects your fertility in the future. Females are born with a finite number of eggs, so daily choices have a major impact over your lifetime. This goes for men too: sperm takes 3 months to mature.
1. Get to know your cycle, really well
To become pregnant, you must ovulate. Your ovaries release an egg each month, usually around Day 14, but this doesn't happen for every woman every month. Start tracking now with a period app like Flo or Clue. You should know your cycle length, whether and when you ovulate, your bleeding days, and your PMS symptoms. Note that hormonal birth control blocks ovulation, and it can take up to 2 years for your cycle to regulate after coming off. See my post on The Pill.
2. Focus on what you're eating and its quality
Caffeine and alcohol have been linked to decreased fertility in both partners. Choose organic where it matters (see the Dirty Dozen and Clean 15), and eat a diet high in vegetables, leafy greens, fatty fish, whole grains and healthy fats to get enough B12, folic acid, iron and omega-3. Vegans and vegetarians should pay special attention to these nutrients. Maintaining a healthy weight matters too, since both under- and overweight can affect ovulation and sperm.
3. Make a healthy environment a priority
Smoking is linked to lower ovarian reserve and a longer time to conceive. Endocrine disruptors (synthetic substances that alter hormones) can also affect fertility, so choose glass over plastic, avoid microwaving in plastic, and choose natural personal-care products. For men, high heat from saunas, hot tubs and laptops on the lap can lower sperm production.
4. Do some digging and run lab testing
You need optimal levels of all hormones to ovulate, conceive and maintain a pregnancy. Lab work can include Estrogen (Estradiol), LH:FSH ratio, Progesterone, Insulin and/or HbA1C, TSH (and T3, T4, anti-TPO), and Anti-Mullerian Hormone.
5. Know how other health conditions can impact your fertility
If you have a history of hypothyroidism, autoimmune conditions, PCOS, endometriosis, fibroids, obesity, or pelvic inflammatory disease, check in with your Naturopathic Doctor to understand how these may affect your fertility and how to optimize your chances.
About the author
Dr. Courtney Ranieri, ND is a board-licensed naturopathic doctor and the founder of Somewhere Health. She earned her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto and holds an Honours Bachelor of Science from the University of Western Ontario. Her clinical focus spans hormonal health, fertility, digestion, and women's health, with advanced training in pelvic floor therapy and integrative fertility care.
