The role of nutrition in women’s health and fertility

Nutrition is not a secondary aspect of health—it is its foundation. For women in particular, daily dietary choices directly affect hormonal balance, inflammation, the gut microbiome, and metabolism. These factors influence a wide range of issues: menstrual pain, PMS, Polycystic Ovary Syndrome (PCOS), vaginal health, fertility, and overall well-being during menopause.

The goal is not a “perfect” diet but a consistent, Mediterranean-style pattern that can be followed without stress.

What a balanced approach looks like

• Half the plate: colorful vegetables, complemented by at least one fruit daily. The fiber helps regulate blood sugar and reduce sugar cravings.

• The other half: lean proteins and complex carbohydrates. Fish, eggs, yogurt, or poultry provide satiety and muscle support, while whole grains and legumes ensure a steady energy release.

• Healthy fats: Olive oil as the main cooking fat provides antioxidant benefits. Fatty fish, eaten two to three times per week, supply omega-3 fatty acids, which are linked to reduced inflammation and a more balanced menstrual cycle.

By contrast, frequent consumption of processed foods and sugary snacks destabilizes blood sugar and can worsen bloating, headaches, or fatigue.

A day on your plate

Breakfast: yogurt with oats and fruit.
Lunch: legumes with salad and olive oil.
Dinner: fish with a whole grain (such as bulgur) and fresh tomato salad.
Snacks: a piece of fruit with nuts, and plenty of water.
Consistency, not perfection, makes the difference.

Key nutrients for women

• Iron: Heavy menstrual bleeding increases iron needs. Lentils, chickpeas with lemon, spinach paired with vitamin C sources, and moderate red meat help restore balance. If symptoms such as fatigue or dizziness appear, blood testing is essential before considering supplements.

• Gut and vaginal health: A plant-rich diet and fermented foods (yogurt, kefir) support microbial diversity. This does not replace treatment for infections but provides a stronger defense system.

• Pregnancy: A Mediterranean-style diet supplies protein, complex carbs, and healthy fats. Special attention is needed for iodine and iron. Folic acid supplementation, ideally started at least one month before conception and continued through the first trimester, is non-negotiable.

• Menopause: Protein at every meal, abundant fiber, calcium and vitamin D from food and safe sun exposure, while limiting sugar and alcohol. Regular physical activity complements nutrition—the body benefits more from consistency than intensity at this stage.

Foods that Support Fertility

Studies suggest that a Mediterranean-style eating pattern is associated with better reproductive health markers and, in some cases, higher pregnancy rates during fertility treatments.

• Favor plant-based proteins (legumes, nuts, seeds) over animal protein.

• Emphasize monounsaturated fats (olive oil, avocado, almonds).

• Choose low-glycemic carbohydrates (oats, brown rice, whole-grain bread).

• Moderate amounts of full-fat dairy may support fertility more than low-fat alternatives.

• Fatty fish (sardines, mackerel, salmon) two to three times weekly provide omega-3s, which have been linked to improved fertility outcomes.

Folate-rich foods (dark leafy greens, legumes, citrus) and iron sources (legumes with lemon, lean red meat occasionally) also play a key role in supporting ovulation and pregnancy.

Supplements: When and Why

Supplements are not a substitute for nutrition—they are considered only when there is a specific medical need.

• Folic acid: essential before and during early pregnancy.

• Iron: only if deficiency is confirmed through testing.

• Calcium: may help with PMS if dietary intake is low.

• Omega-3s: useful if fish is absent from the diet.

• Probiotics: for recurrent vaginal infections, only under medical guidance.

The principle is individualization—right dose, right duration, medical supervision.

In summary: A balanced, Mediterranean-style diet works as a natural regulator for women’s health and fertility. Supplements can be valuable, but they are most effective when targeted and medically indicated. Every woman’s needs are unique—consult your gynecologist to create a personalized plan that fits your life.