How To Get Fertility Fit
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Fertility isn’t just about timing - it’s about prep. Alison Hall, OVA’s Director of Nutrition and BANT Registered Nutritionist, says we’ve got a golden window to support both egg and sperm health with diet and lifestyle changes. Women’s eggs mature in 3-4 months before ovulation, while men’s sperm are produced constantly, taking about 74 days to mature. The good news? A few simple adjustments can improve both.
Here's our no-sweat guide to happier, healthier eggs and sperm.
1. Load Up on a Rainbow of Fruits and Veggies
Add 2-3 colors of fruit and veggies per meal to load up on antioxidants like vitamins C and E. More colors mean more nutrients, fighting oxidative stress that damages egg and sperm health. Think: a sprinkle of herbs, a squeeze of lemon, or a colorful salad!
2. Snack on Walnuts
Rich in omega-3s, walnuts help reduce inflammation, regulate hormones, and improve sperm motility. If you're vegan or allergic to nuts, OVAOmega is the supplement you need for that omega-3 boost DHA boost.
3. Embrace Broccoli & Raw Carrots
Broccoli (and other cruciferous veggies) helps eliminate excess estrogen, which is key for hormone balance, especially in PCOS and endometriosis. Raw carrots work the same magic - plus, they’re packed with antioxidants to protect both eggs and sperm.
4. Cooked Tomatoes = Sperm Boost
Tomatoes contain lycopene, which shields sperm from DNA damage and supports egg health. Cooking them (especially with olive oil) makes lycopene even more effective. You’re welcome, future baby-makers!
5. Choline is Your New Best Friend
Choline regulates hormones, supports ovarian function, and boosts sperm health. One large egg packs 25% of your daily choline intake. It’s also found in salmon, poultry, and veggies like broccoli and Brussels sprouts. Need a shortcut? OVAHer and OVAHim have you covered with this fertility powerhouse.
6. Prioritize Sleep
Sleep is huge for fertility. Melatonin not only helps you sleep, it’s a powerful antioxidant that supports ovarian health. Aim for 7-8 hours of shut-eye to let your body repair, rest, and produce the reproductive hormones you need.
7. Myo-Inositol for Hormonal Balance
This fertility hero (aka Vitamin B8) plays a crucial role in blood sugar, hormone balance, and egg maturation. It’s naturally found in whole grains, nuts, and legumes, but OVAPlus is your new non-negotiable for hormonal health and cycle regulation.
8. Move Daily
Exercise isn’t just for your fitness goals -it’s a fertility booster too. Regular movement improves blood flow, reduces stress, and helps maintain a healthy weight. All of which are essential for healthy eggs and sperm.
