Balanced Diet

Prioritize whole foods and aim for 5-7 servings of fruits and vegetables daily. Incorporate lean proteins like legumes, and opt for whole grains over refined ones.

Maca Root

If considering supplementation, start with a lower dose, around 1,500-3,000 mg daily. If using in powdered form, add 1-2 teaspoons to daily smoothies. Always consult a healthcare provider before starting.

Maintain Healthy Weight

Aim for a BMI between 18.5-24.9 for optimal fertility. Regular check-ins with a nutritionist or healthcare provider can help maintain or achieve this range.

Antioxidants

Include at least 2-3 servings of antioxidant-rich foods daily. For vitamin C, consider citrus fruits; for vitamin E, nuts and seeds; for beta-carotene, carrots and sweet potatoes; and for selenium, Brazil nuts and sunflower seeds.

Zinc

Incorporate zinc-rich foods into your daily diet. Aim for a serving of beans, or nuts several times a week.

Chasteberry (Vitex)

If choosing supplementation, the typical dose ranges from 20-40 mg daily. For teas, steep 1-2 teaspoons of dried chasteberry in hot water once daily. Consultation is essential.

L-arginine

For those considering supplementation, the typical dosage is between 500-1000 mg daily.

Avoid Alcohol and Tobacco

Limit alcohol to no more than 1 drink a day for women and 2 for men. Avoid smoking entirely, as even minimal tobacco use can impact fertility.

Manage Stress

Dedicate at least 10-20 minutes daily for relaxation techniques. Joining group sessions or classes can help establish a routine.

Evening Primrose Oil

If taking as a supplement, the recommended dose is typically around 500-1,500 mg daily from menstruation onset to ovulation. Always consult with a healthcare provider before starting.

Coenzyme Q10

For men considering supplementation, the typical dosage ranges from 200-600 mg daily. Always start with a lower dose and increase gradually under medical supervision.

Red Raspberry Leaf

Drink 1-2 cups of red raspberry leaf tea daily, preferably starting after menstruation and stopping during ovulation.

Fenugreek

If choosing to supplement, the common dosage is around 500-600 mg daily. Always start with a lower dose and consult a healthcare provider.

Pycnogenol

Dosages in studies often range from 60-200 mg daily. Always consult a healthcare provider before supplementing.

Keep Cool

For men, reduce exposure to sources of direct heat. If working in high heat conditions, take frequent breaks. Switch from tight briefs to looser-fitting boxers.

Royal Jelly

If supplementing, a common dosage is around 1,000-2,000 mg daily. Always start with a lower dose and consult a healthcare provider.

Exercise Moderately

Engage in moderate aerobic exercise like walking or swimming for at least 150 minutes a week, combined with two days of strength training. Avoid excessive high-intensity workouts.

Dong Quai

If considering supplementation, the typical dosage is between 500-1,000 mg daily. Consult with a healthcare provider before use.

Stay Hydrated

Drink at least 8-10 glasses (2-2.5 liters) of water daily to maintain hydration for optimal reproductive function.

Avoid Endocrine Disruptors

Choose glass or stainless steel containers over plastic. If using plastic, avoid those marked with recycle codes 3 or 7, as they may contain BPA. Avoid microwaving food in plastic containers.