Traditional Chinese Medicine Fertility Boosting Diet

(Apollo Health 2026)

The oocytes, or maturing eggs, are highly susceptible to oxidative stress, which is a primary factor in reduced egg quality and female fertility. You can visualize this process as internal "aging," similar to how a sliced apple turns brown or steel becomes rusty when exposed to the elements. As the largest cell in the human body, the oocyte is an energy powerhouse containing a significant number of mitochondria. This metabolic activity generates essential energy but also produces reactive oxygen species (ROS) as a byproduct. When ROS levels exceed the egg's natural antioxidant defenses, oxidative stress occurs, potentially disrupting the viability of the egg.

By prioritizing specific dietary choices, we can manage this oxidative stress and better support your reproductive health.

Recommended Foods

1. Berries: Packed with antioxidants that combat cell damage and reduce inflammation. In Traditional Chinese Medicine (TCM), goji berries, Schisandra berries, Cornus fruit, and Korean black raspberries are frequently used for fertility support.

2. Black Foods: Foods such as black beans, black tahini, blueberries, and blackberries contain high concentrations of anthocyanins. In TCM, these support the "Kidneys" and "Adrenal Glands," which may benefit those experiencing lower back pain, hair loss, fatigue, tinnitus, or bladder conditions.

3. Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of Omega-3 fatty acids (EPA and DHA). Omega-3 improves pelvic circulation, reduces inflammation, and may help alleviate menstrual pain, menstrual clots, and cold limbs.

4. Nuts and Seeds: Chia, flaxseed, walnuts, brazil nuts and almonds provide Omega-3, Vitamin E, and zinc. These nutrients protect cell membranes and support the ovaries, which is particularly helpful for dry skin or vaginal dryness.

5. Cruciferous Vegetables: Broccoli, kale, and cauliflower enhance the liver’s ability to metabolize excess estrogen. This is beneficial for those experiencing PMS symptoms like breast tenderness, bloating, or skin breakouts.

Supplements

While obtaining nutrients from whole foods is ideal, supplements can "fill the gaps" in specific situations.

1. Coenzyme Q10 (CoQ10): Restores mitochondrial function. It is particularly beneficial for those over 35, those taking statin drugs, or individuals experiencing chronic fatigue.

2. Cod Liver Oil: A source of Omega-3 and Vitamins A and D. It supports ovary membrane integrity and may be helpful for those with low immunity, dry eyes, lack of oily fish intake, or irregular menstruation.

3. Melatonin: A powerful antioxidant within the follicular fluid that improves oocyte quality. It is often recommended for those with irregular sleep patterns, though short-term use is advised unless preparing to conceive.

4. Vitamin B Complex and Vitamin C: These support immune function and protect cells from oxidative stress. They are especially useful for individuals with high stress levels, those who consume alcohol , smoking cigarettes, those taking oral contraceptives, those who experience delayed wound healings. 

A 90-day preconception diet 

It takes approximately 90–120 days for eggs to mature before ovulation. This 3-month window allows nutritional changes to directly improve egg quality and prepare the body for a healthy pregnancy.

Please incorporate the following recommended foods into your daily routine. As adjusting your entire diet can be challenging, you may find it helpful to focus on modifying one meal per week.

Recommended meal options include:

- Breakfast: Overnight oats or a yogurt parfait, both topped with berries, nuts, and seeds.

- Lunch or Dinner: Cruciferous vegetables paired with grilled fatty fish or another protein source, or a burrito bowl with chipotle black beans.

- Snacking: Yogurt with berries, berries or citrus fruits with hard cheese, nuts, or seeds.

As many cruciferous vegetables have a firm texture, I recommend steaming, stir-frying, blanching, or baking them to support digestion.

Acupuncture

Acupuncture for preconception aims to boost fertility by improving blood flow to the ovaries, regulating cycles, and reducing stress. To support natural conception or enhance IVF outcomes, weekly sessions are recommended for 3–4 months prior to conception, alongside dietary changes.

About the Author

Youngmi Choi

Ripple Acupuncture | Charlestown | Newcastle

As an AHPRA-registered acupuncturist with 15 years of nursing experience, I offer safe, effective, and holistic care. My special interests include women’s health & fertility, pain management, psycho-emotional well-being, and digestive balance. My approach is outcome-focused, and clients receive a clear care plan with personalized lifestyle advice.

Please contact me if you have questions regarding these services or wish to discuss how acupuncture can support your fertility journey.

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