Whether you're trying to conceive or supporting your cycle, nutrition matters. Folate, zinc, healthy fats, and key vitamins help balance hormones, support egg and sperm quality, and create a fertile foundation.

Female Fertility

Nourish your body to support reproductive health

Your daily dose of nutrients for better energy, gut health, and mood

Eating a variety of fruits and vegetables is one of the best things you can do for your body.
             They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.

Fruit & Veg

The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.

The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.

US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.

Apple

Broccoli

Carrot

Orange

Spinach

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

The fundamental nutrient for building new cells and supporting healthy development

Vitamin B9, or Folate, plays a fundamental role in building and repairing your body. It is essential for creating new cells and forming DNA—the blueprint for all cell growth and function.

This role becomes especially critical during periods of rapid growth, which is why Folate is so important for a healthy pregnancy. For this reason, a folic acid supplement (the synthetic form of folate) is strongly recommended for women who are planning a pregnancy or are in the early stages.

Like other B vitamins, Folate is water-soluble, meaning your body can't store large amounts. A consistent intake of folate-rich foods is key to keeping your cellular repair and renewal systems well-supplied.

Vitamin B9 (Folate)

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Avocado

Black beans

Lentils

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Cheese

Tuna

Supports thyroid function and regulates metabolism

Iodine's primary role is to create thyroid hormones. Think of these hormones as your body's master regulator, controlling the speed of your metabolism and playing a vital part in brain development and function.

        Because iodine is absorbed from the soil and sea, its main food sources are dairy products, eggs, and sea fish. The iodine content in plants can be unpredictable as it depends entirely on the soil they're grown in. For this reason, including sources like iodised salt or fortified plant milks can be a reliable strategy, especially for those on a vegan diet.

Iodine

Learn about iodine's key role in your health, the best food sources, and the daily amount to aim for.

Salt

Seaweed

Essential for oxygen transport and maintaining energy

Iron's most critical role is building haemoglobin, the protein in your red blood cells that acts like a transport system, carrying oxygen from your lungs to every cell in your body. This oxygen delivery is fundamental to your body's energy production and overall vitality.

        There are two forms of iron in our diet. Heme iron, found in animal products like red meat, is easily absorbed. Non-heme iron, found in plant-based sources like beans, nuts, and leafy greens, is also valuable, and its absorption can be boosted by pairing it with a source of Vitamin C.
        
        Because of menstrual blood loss, the iron needs for pre-menopausal women are significantly higher than for men. This is why being mindful of regular iron-rich sources in the diet is particularly important for this group.

Iron

Learn about iron's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific iron RDAs for different life stages.

WHO warns that iron deficiency anaemia is widespread and encourages iron-rich diets and fortification to prevent deficiency.

Liver

Red meat

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific zinc RDAs for different life stages.

Beef

Cashews

Pumpkin seeds

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.