Gail Madalena
Wild Nutrition Fertility Nutritional Therapist
Thinking parenthood thoughts? Supporting reproductive health can begin months, even years, before trying. Here’s how to lay the fertility foundations.
Traditionally, we’ve been taught how to prevent pregnancy, rather than prepare for it. Yet, biologically, fertility doesn’t act like a switch. Nutrition, sleep, stress and lifestyle all play their part, making the months before trying a valuable window of opportunity.
We need to start earlier
Our research from The Fertility Disconnect report found that only 44% make dietary changes and 32% stop drinking alcohol when trying to conceive (TTC).* However, egg and sperm health have a much longer lead time.
Egg development takes approximately three months while sperm renew roughly every 74 days. That makes preconception an important time for both partners to focus on nutrition, movement, sleep and alcohol intake.
Around half of ovarian ageing can be influenced by potentially modifiable factors, so thinking about reproductive health earlier can be valuable.
Understand your cycle
Your menstrual cycle is one of the clearest windows into your reproductive health. However, heavy bleeding, pain and irregularity are often normalised, leaving women disconnected from what their cycles may be telling them.
The Fertility Disconnect found that 10% of Gen Z know ‘nothing’ about fertility and only one in five know ‘a lot’ about egg health.* Moreover, 41% of women don’t know cycle length.** Knowledge is power. Understanding your cycle provides valuable signposts to what’s normal for you and what you might need to discuss with a GP.
Think preparation, not perfection
Start with your plate. Aim for a nutrient-dense diet that’s rich in whole foods, fibre, protein, healthy fats, fermented foods and key nutrients such as Folate-rich leafy greens and Omega 3-rich oily fish and walnuts.
One nutrient deserves special attention before TTC: folic acid. Recent research finds that fewer than one in five women take it before pregnancy.*** Yet, it takes time for levels to accumulate for healthy neural tube development, ideally at least three months before TTC.
Quality sleep, stress management and regular movement all have a role.
Think small, intentional changes.
Look beyond diet. Quality sleep, stress management and regular movement all have a role. Think small, intentional changes.
Support for the journey ahead
As nutritional therapists, we connect with over 1,300 women a month, many navigating fertility after understandably waiting for the right career, home or bank balance. The issue is, reproductive biology isn’t moving with them.
The Fertility Disconnect found that 79% of respondents want more children than they currently have, while 52% required medical intervention* on their fertility journey — poignant reminders that supporting your reproductive health doesn’t have to begin with a problem.
Understanding your cycle, nourishing your body and asking questions about your reproductive health can start so much earlier, whether parenthood is three months or three years away.
Key statistics
3 months
Egg development
74 days
Sperm renewal
52%
Required medical intervention*
44%
Make dietary changes only when TTC*
* The Fertility Disconnect report by Wild Nutrition surveyed 1,000 UK adults who had tried to conceive in the past five years.
** Wainwright, E. et al. (2025), Reproductive Health, 22(1), p. 152.
*** Schoenaker, D. et al. (2026), BJOG: An International Journal of Obstetrics & Gynaecology.
† 50% off 3-month subscription orders available to new customers only at wildnutrition.com. Not valid with other offers. Ends 31/10/26.
