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How Nutrition Helped Me Heal Through Infertility

After five years and two miscarriages, our columnist turned to food, science and mindfulness to nourish her way forward.

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In March 2022, after five years of unexplained infertility and two devastating miscarriages, I welcomed my son, Bodhi. In honor of World Infertility Awareness Month, I want to share part of my story—and some of the science-backed strategies that helped me along the way. This isn’t about magical thinking, but about making informed, practical choices to support reproductive health. 

Infertility affects one in six people worldwide, yet it often unfolds in silence. The isolation can be overwhelming. My turning point came in January 2021. After a second loss, I hit what felt like rock bottom. I decided to focus on what I knew best and could control: nutrition.

While I’d always watched my intake—focusing on fresh juices, fruits, whole foods—I decided to overhaul my diet with almost exclusively organic, plant-based ingredients. Alcohol was nixed in favor of tea and more than 80 ounces of water daily. We invested in a Berkey water filter to reduce exposure to contaminants, and swapped out all of our grooming and cleaning supplies to decrease our daily chemical load. I was stunned by how many everyday items were introducing toxins through our skin, our largest organ, and airways, without us even realizing it. 

At the same time, I leaned into research. While nutrition can’t guarantee conception, studies show that certain nutrients support reproductive health for both partners. My husband and I adopted a Mediterranean-style diet—rich in plant proteins, moderate amounts of fish and poultry, and minimal processed foods. Studies link the diet to improved sperm quality, higher pregnancy success rates in assisted techniques like in vitro fertilization (IVF), and slower reproductive aging over time (though more research is needed on this one).

Knowing these foods support overall well-being, too, I stocked up on healthy fats, like salmon, chia seeds and hemp hearts, which are said to reduce inflammation and support hormones. Micronutrients played a key role, too. I prioritized foods packed with ovarian-healthy iron, folic acid, Vitamin B12 (known to regulate homocysteine, an amino acid associated with increased miscarriage risk), and Vitamin D (linked to hormone regulation, uterine health and stronger immunity).

Meals rich in quinoa, leafy greens, avocados, chickpeas and mushrooms became my foundation. I also focused on supplementing my diet with berries and kiwi—foods loaded with antioxidants, like Vitamin C, Vitamin E and flavonoids, which help shield eggs, sperm and developing embryos from oxidative stress. Being mostly vegetarian, I was surprised to learn how essential animal-based sources of zinc are and started taking a supplement.

This wasn’t about quick fixes. I worked with professionals like Naples acupuncturist Dr. Luann Pham (who has an M.D. from France) and drew on my nutritionist background to create a sustainable plan. I chose a high-quality, food-based prenatal vitamin that my body could easily absorb. But food always came first: Nutrients from whole foods are far more bioavailable than anything in a capsule. Meals like a bright arugula, lemon and hemp heart salad, or a simple bowl of chickpeas with avocado and garlic, became not just fuel but part of how I felt more alive. 

Beyond nutrition, I learned that managing stress was essential. I treated myself like one of my clients and didn’t cancel on my self-care, including meditating twice daily, sometimes for up to an hour. 

After Bodhi was born, we continued with our low-tox, clean-eating lifestyle (and largely still do today). I was happily surprised to get pregnant again right away. We welcomed our daughter, Suri, 18 months later. 

Infertility is a complex, often painful journey with no guaranteed outcomes. My story ended with the birth of my two miracle babies, but I know that’s not everyone’s experience. Wherever you are, know that you are not alone. Focus on nourishing your body rather than pursuing perfection, and trust in the power of small, consistent changes. If you need a boost today, know I’m rooting for you.  

This story reflects the author’s personal experience and wellness practices. It is not intended as medical advice. Always consult with your doctor or qualified healthcare provider before making changes to your diet, supplementation or fertility plan.