Author: Plum

Introduction

So, you’re in the Two-Week Wait (TWW). First of all—big hugs, because this part of the fertility journey? It’s rough. One moment, you’re feeling super positive and imagining cute pregnancy announcement ideas, and the next, you’re googling “does sneezing mean I’m pregnant?” for the third time today.

If you’ve been trying to conceive (TTC) for a while—whether naturally, through IUI, or IVF—you already know the TWW can be an emotional rollercoaster. Every tiny symptom feels like a clue (Was that implantation cramping? Why do my boobs hurt? Am I imagining this?). And let’s be real—staying calm and “just not thinking about it” is basically impossible.

But listen, you don’t have to do this alone. This guide is here to help you survive the wait without losing your sanity—with real talk, practical tips, and ways to stay distracted until it’s finally time to test.

Take a deep breath. We got this

Understanding the Emotional Impact of the Two-Week Wait

Okay, let’s be real—the two-week wait (TWW) is basically a mind game that no one prepared us for. You’ve done everything you possibly can this cycle. You tracked your ovulation, timed everything just right (or had your IUI/IVF transfer), and now? Now, you just have to wait.

And let’s be honest—that’s the hardest part.

The Emotional Rollercoaster

One minute, you’re super hopeful, convinced this is finally your month. The next, you’re in a deep Google spiral reading about “early pregnancy symptoms” for the hundredth time. It’s totally normal to feel:

• Hopeful: “This could be it!”
• Anxious: “What if it’s not?”
• Obsessive: “Was that a cramp? A pregnancy cramp? Let me check my notes from last cycle.”
• Exhausted: “I just want to know already.”
• Nervous to test: “Do I even want to see the result?”

This back-and-forth? It’s SO normal. The TWW puts your emotions through the wringer because there’s so much waiting and uncertainty.

How to Stay Grounded During the Two-Week Wait

The two-week wait is tough, and there’s no way around that. But instead of counting the days and analyzing every symptom, let’s focus on ways to support yourself, feel more at ease, and stay emotionally balanced during this time.

1. Set a Google Limit (Seriously, Step Away From the Forums)

We’ve all been there. One quick search for “two-week wait symptoms” turns into a deep dive into old fertility forums, reading about someone’s experience from a decade ago. But here’s the reality—Google doesn’t have your answer.

• The TWW symptoms are almost identical to PMS
• Every person’s body reacts differently to early pregnancy
• Searching “Am I pregnant?” won’t make time go faster

Instead of falling into a research spiral, try setting a time limit on fertility searches so you can stay informed without overwhelming yourself.

Plum Tip: When the urge to Google hits, chat with Lina instead. She’s built to answer fertility questions in a way that is actually helpful, without leading you into an internet rabbit hole.

2. Find Ways to Support Yourself Emotionally

This is not about distracting yourself—it’s about finding ways to feel good and supported during this time. Whether that means taking intentional time for self-care, leaning on friends, or connecting with people who understand, your well-being matters.

• Spend time with people who make you feel at ease
• Have a self-care day—whatever that looks like for you
• Come into Plum and talk with other women who actually get it
• Do things that make you feel connected—whether that’s journaling, movement, or spending time in nature

The TWW doesn’t have to feel isolating. Sometimes, just talking to someone who understands can take the weight off your shoulders.

3. Support Your Body & Hormones During the TWW

Your body is doing a lot right now—whether this is your cycle or not. The hormone shifts during the luteal phase (the second half of your cycle) can impact mood, energy, and how you feel day to day.

• Focus on progesterone-supporting foods like healthy fats and leafy greens
• Get gentle movement—walking, stretching, or yoga can help with circulation
• Stay hydrated and prioritize sleep to keep stress hormones balanced
• Avoid anything that makes you feel on edge (like overanalyzing symptoms)

This isn’t about treating yourself like you’re already pregnant—it’s about supporting your body in a way that feels good, no matter what happens this cycle.

4. Journal Your Feelings Instead of Bottling Them Up

There’s a lot going on emotionally right now. Some days you might feel hopeful, and others might feel heavy. Instead of letting it all build up, try writing things down.

• Journal Prompts for the TWW:
• What’s one thing I can do today that feels good?
• What would I tell a friend going through this?
• How can I take care of myself, no matter the outcome?

Not into journaling? Start a conversation inside Plum instead. Talking through your thoughts with people who get it can make all the difference.

5. Have a Game Plan for Test Day

Waiting two weeks just to see one line instead of two? That can be hard. That’s why it helps to prepare emotionally for both possible outcomes.

• Decide ahead of time when you’ll test (early testing can lead to false negatives)
• Have support lined up, whether it’s a friend, your partner, or our community
• Remember: One cycle does not define your entire journey

If you need support on test day, Plum is here for you. Whether it’s a positive test or time for another plan, you don’t have to navigate it alone.

You Got This, and Plum Has You

The two-week wait is one of the hardest parts of the fertility journey, but you are not in this alone. Plum is here as a space to talk, share, and connect with people who understand.

• Join the Plum Community to meet women on the same path
• Chat with Lina when you need guidance or reassurance
• Take care of yourself, because your well-being matters—no matter the outcome

This wait won’t last forever, even if it feels like it right now. We’re here for you every step of the way.

Self-Care Tips for the Two-Week Wait That You Haven’t Heard a Million Times

By now, you’ve probably seen every self-care list telling you to light a candle, take a bath, and relax. But when you’re in the two-week wait (TWW), sometimes those surface-level tips just don’t cut it.

Real self-care is about finding ways to feel grounded, supported, and connected—especially when your emotions are all over the place. So here are some less obvious self-care ideas that actually help during the TWW.

1. “Write a Letter to Future You”

This one’s powerful. Sit down, grab a notebook (or open your notes app), and write a letter to your future self.

• If this cycle is a yes—what would you want to remember about this moment?
• If this cycle is a no—what would you say to comfort yourself?
• What is something you want to remind yourself, no matter the outcome?

When test day comes, you can read it back and see how much love and compassion you gave yourself in this moment.

2. Watch a Show That’s Completely Unexpected

Not a show about pregnancy, motherhood, or relationships. Not even something you’d normally watch. Try something completely random—a documentary on deep-sea creatures, a show about glassblowing, or an old sitcom you’ve never seen before.

Something that’s just light, weird, and totally different from anything related to fertility. It helps break the mental loop of overanalyzing symptoms and timelines.

3. Go Somewhere You’ve Never Been (Even Just a Coffee Shop)

The TWW can make every day feel the same, and that makes time drag even more. So mix it up.

• Find a new spot—a café, a bookstore, a walking trail, a flower shop.
• Change up your morning routine—make a new drink, journal outside, listen to a podcast.
• Even driving a different route can shift your mind into a fresh space.

A tiny new experience can remind you that life is still moving, even when time feels frozen.

4. Take a Break from Tracking Every Symptom—Do This Instead

Instead of obsessively logging symptoms (because let’s be honest, the symptoms of PMS and early pregnancy are the same), try a positivity tracker instead.

• Each day, write down:
• One thing that made you smile
• Something that felt good physically
• A moment where you felt strong

By shifting focus from waiting to living, the TWW doesn’t feel like time wasted.

5. Make a Playlist for Your Current Mood

Not a calm fertility playlist. Not something curated to manifest a pregnancy. Just a soundtrack for exactly how you feel today.

• Angry? Find songs that match that energy.
• Anxious? Pick something upbeat and fast.
• Hopeful? Choose music that lifts you up.

Music is a powerful way to release emotions without forcing yourself to “think positive.” Let your playlist meet you where you are.

6. Talk to Someone Who’s in the Same Boat

It’s one thing to vent to friends who care, but talking to someone who truly gets it? That’s different.

• Join a Plum group and talk to people who actually know what the TWW feels like.
• Post anonymously if you just need to let it out.
• Even if you don’t comment, just reading other people’s experiences can remind you—you’re not alone in this.

7. Make Something With Your Hands

When your mind won’t stop spinning, let your hands do something.

• Make homemade bread (punching dough is therapeutic)
• Try watercolor painting (it doesn’t have to be good, just fun)
• Plant something (even if it’s just putting basil in a jar of water and watching it grow)

Doing something tangible helps get you out of your head and into the present moment.

8. Let Yourself Be Honest About How You Feel

Some days, you might feel hopeful and excited. Other days, you might feel exhausted and over it. Both are okay.

• You don’t have to be positive all the time.
• You don’t have to act like the wait is no big deal.
• You’re allowed to be hopeful and scared at the same time.

However you’re feeling today, let yourself feel it—without judgment.

Self-Care Looks Different for Everyone

The best self-care during the two-week wait isn’t about avoiding emotions—it’s about finding what makes you feel grounded, comforted, and connected.

Come into Plum, talk to women who get it, and lean on the support that’s here for you. However this cycle turns out, you don’t have to go through it alone.

When to Seek Professional Help: Knowing When It’s Time for Extra Support

The two-week wait (TWW) can bring up a lot—hope, anxiety, excitement, exhaustion. Some days, you might feel totally fine. Other days, the weight of it all might feel unbearable.

If you’re struggling, you’re not weak. Fertility challenges are hard, and no one should have to go through this alone. So how do you know when it’s time to reach out for extra support—whether that’s a fertility specialist, a therapist, or even just a deeper conversation with someone who understands?

Let’s talk about the signs.

1. If You Feel Like You’re Losing Yourself in the Process

Trying to conceive can take over everything—your thoughts, your emotions, even how you see yourself. If you find that your entire life is revolving around the outcome of this cycle, and it’s affecting your daily happiness, it might be time to step back and talk to someone.

• Are you avoiding social situations because you’re afraid of pregnancy talk?
• Do you feel like your emotions are out of your control?
• Has TTC made you feel like a completely different person—one you don’t recognize?

It’s okay if the answer is yes to any of those. A therapist who specializes in fertility can help you navigate this process while still feeling like yourself.

2. If the TWW Feels More Like a Trigger Than a Hopeful Time

The two-week wait is hard on everyone, but if it’s sending you into a spiral of anxiety, fear, or panic, that’s something to pay attention to.

• Do you wake up with a pit in your stomach every morning of the TWW?
• Does the thought of another negative test feel physically unbearable?
• Are you dealing with intense mood swings, hopelessness, or breakdowns every cycle?

If your mental health is significantly impacted each cycle, it’s not something you have to just “push through.” There is support available. You deserve help navigating this in a way that protects your emotional well-being.

3. If Trying to Conceive Has Strained Your Relationship

Fertility struggles can put a huge strain on relationships—whether that’s with a partner, family, or even close friends.

• Do you and your partner struggle to communicate about TTC without arguments or frustration?
• Have you started avoiding certain friends or family members who just don’t get it?
• Do you feel isolated—like no one understands what you’re going through?

A fertility counselor or couples therapist can help you and your partner stay on the same team, rather than letting this process create distance between you. And if you’re feeling alone, finding a supportive community (like Plum!) can remind you that you’re not the only one going through this.

4. If You’ve Been Trying for a While Without Success

If you’ve been trying to conceive for a while and haven’t gotten the answers you need, it might be time to see a fertility specialist.

• Under 35? If you’ve been trying for 12 months with no pregnancy, it’s worth getting checked.
• Over 35? If it’s been 6 months without success, a fertility evaluation is recommended.
• Irregular periods? PCOS? Endometriosis? If you already have known reproductive health concerns, you don’t have to wait—seeking professional support sooner can be helpful.

There are so many potential factors that can impact conception, and sometimes, getting more information is the best way to move forward.

5. If You’re Struggling After Pregnancy Loss

If you’ve experienced a miscarriage, chemical pregnancy, or failed implantation, the two-week wait can bring up a whole different level of emotions.

• Do you feel anxious every time you enter the TWW, afraid of another loss?
• Are you struggling to process your emotions around past pregnancies?
• Do you feel like you “should be over it by now” but still carry the grief?

Grief doesn’t have a timeline. You don’t have to go through it alone. A therapist specializing in pregnancy loss and fertility trauma can help you work through the emotions in a way that feels safe and validating.

Where to Find Support

✔ Plum Community – Connect with women who actually understand what you’re going through. No awkward small talk, no “just relax” comments—just real support from people who get it.
✔ Lina, Plum’s AI Chat – If you need immediate guidance, Lina is here to answer fertility questions in a way that actually makes sense.
✔ Fertility Counselors & Therapists – A mental health professional who specializes in fertility can help you work through the emotional toll of TTC.
✔ Fertility Clinics & Specialists – If it’s time to seek medical support, a reproductive endocrinologist can help you explore the next steps

You Deserve Support—In Whatever Form You Need

There’s no right or wrong way to feel during the two-week wait. Some days you might feel hopeful. Other days, it might all feel like too much. Both are okay.

The important thing? You don’t have to go through this alone. If you need support—whether that’s emotional, medical, or just a space to talk about it—it’s okay to ask for help.

Plum is here for you whenever you need it

You Don’t Have to Go Through This Alone

The two-week wait (TWW) is one of the hardest parts of the fertility journey—because it’s exactly that: a wait. A stretch of time where you’re doing everything you can to stay hopeful, but you’re also preparing yourself for any outcome. It’s emotional, it’s exhausting, and if you’re feeling all over the place, you are not alone.

But here’s the thing—you don’t have to process it alone, either.

Plum is here to be more than just a place to read about fertility. It’s a space where you can connect with women who are walking the same path, share your own experiences, and get real support from people who actually understand.

Join the Two Week Wait Group inside Plum and share:

• What’s the hardest part of the two-week wait for you?
• Do you have any go-to coping strategies that help pass the time?
• What’s one thing you wish you had known before going through the TWW?

If you’re feeling overwhelmed, post in the group. If you need answers, chat with Lina, our AI fertility guide. And if today is just one of those days, know that you have a whole community here to lean on.

We’re in this with you. And whatever happens next, you don’t have to go through it alone.

Introduction

Okay, girl, real talk—if you’ve been trying to conceive (TTC) for a while, you’ve probably tried just about everything. Tracking ovulation down to the minute, tweaking your diet, starting supplements, and going to countless appointments. But let’s pause for a second: has your doctor ever mentioned checking your partner’s fertility?

If your answer is no, you’re definitely not alone. For some reason, fertility convos often focus almost entirely on women, leaving out one majorly important piece: male infertility accounts for almost half of all fertility struggles. Yep, nearly 50%.

It might feel a little awkward bringing it up, but here’s the good news: testing for male fertility is super simple, completely painless, and could give you answers you’ve been searching for.

In this article, we’re diving into:
✔ Why male fertility tends to get overlooked
✔ Exactly what testing your partner involves (spoiler: it’s easy!)
✔ How to have this conversation with your doctor and partner without stress
✔ Treatment options if something does come up

So grab your coffee, settle in, and let’s talk about the missing piece that could make all the difference in your TTC journey.

Understanding Male Infertility

What Male Infertility Actually Means

Let’s dive into what male infertility really means, because it’s a topic that doesn’t get enough attention, yet it’s so important in the journey of trying to conceive (TTC).

Defining Male Infertility

Male infertility refers to a man’s inability to cause pregnancy in a fertile female partner after one year of regular, unprotected intercourse. It accounts for about 20–30% of infertility cases globally, and contributes to 50% of cases overall, when combined with female factors. ​

Key Factors in Male Fertility

Several factors play a role in male fertility:

• Sperm Count: This is the number of sperm present in a given semen sample. A lower sperm count can reduce the chances of fertilizing an egg.​
  
• Sperm Motility: This refers to the ability of sperm to move efficiently. Poor motility can hinder sperm from reaching and fertilizing the egg.​
  

Sperm Morphology: This pertains to the size and shape of sperm. Abnormal morphology can affect the sperm’s ability to penetrate and fertilize the egg.​

Common Causes of Male Infertility

Understanding the common causes can shed light on potential issues:

• Varicocele: An enlargement of veins within the scrotum that can affect sperm quality.​
  
• Infections: Certain infections can interfere with sperm production or health.​
  
• Hormonal Imbalances: Issues with hormones like testosterone can impact fertility.​
  
• Lifestyle Factors: Habits such as smoking, excessive alcohol consumption, drug use, and obesity can negatively affect sperm quality.​
  

Prevalence and Global Impact

Infertility affects approximately 8–12% of couples worldwide, with male factors being a primary or contributing cause in about 50% of these cases. This highlights the importance of considering both partners in fertility assessments.​

Why This Matters

Recognizing that male infertility is a significant factor is crucial. It emphasizes the need for comprehensive evaluations of both partners when facing fertility challenges. Addressing male infertility not only broadens the understanding of potential obstacles but also opens up more avenues for effective treatments.​

Takeaway

Male infertility is more common than often perceived and plays a substantial role in a couple’s ability to conceive. Understanding its definition, contributing factors, and prevalence is a vital step toward addressing fertility issues comprehensively and compassionately.

Why Male Fertility Often Gets Overlooked

Alright, let’s chat about something that’s honestly pretty frustrating: why is male fertility so often overlooked? If you’ve been through the fertility process, you probably know exactly what I’m talking about. Doctors usually focus heavily on us—checking hormones, tracking ovulation, and doing a million blood tests. But when it comes to the guys? It’s crickets.

Why does this happen? Well, part of the reason is cultural. Historically, fertility has always been viewed as primarily a woman’s responsibility. Think about it—how often do you see advice for women on boosting fertility versus advice directed at men? Exactly.

But here’s the kicker: male factor infertility is a key issue in almost half of all fertility struggles. Yes, half. Research published in the Lancet even says that male factors contribute significantly to about 50% of infertility cases worldwide. Yet, it’s still not talked about enough.

Another reason it’s overlooked? Male fertility issues often have no obvious symptoms. Your partner might look and feel completely fine, even if something’s off with his sperm count or motility. Because symptoms aren’t obvious, many couples simply don’t even consider it could be part of the problem.

The good news, though, is that once you’re aware, you can totally shift this conversation—with your partner, your doctor, and even your friends. And trust me, having clarity on both sides of the fertility equation can make your journey so much easier.

So, next time you’re at your appointment, consider asking your doctor directly: “Hey, should we also test his fertility?” Because knowing the full story is exactly what you both deserve.

What Male Fertility Testing Actually Looks Like

Okay, here’s some really good news (because we could all use some!): Male fertility testing is honestly pretty straightforward. Unlike all the invasive exams and endless appointments we often go through, fertility testing for your guy is usually quick, painless, and gives you clear answers right away.

Step One: Semen Analysis

This is the starting point, and it’s exactly what it sounds like—a simple check of your partner’s sperm. Here’s what it looks at:

• Sperm Count: Basically, how many swimmers are actually present. A healthy count is key for conception.

• Motility: How well can these little guys swim? Good motility means they’re moving straight and fast toward the egg.
• Morphology: The shape and size of sperm. It sounds strange, but abnormal shapes can impact their ability to fertilize an egg.
• Semen Volume and pH: These help create a good environment for sperm to thrive.

And don’t worry—it’s as simple as providing a quick sample at a lab. No needles, no complex procedures.

Step Two (If Needed): Additional Testing

Depending on the semen analysis results, your doctor might recommend some additional checks:

• Hormone Tests: Usually a quick blood test to check hormones like testosterone and LH, since hormonal imbalances can affect sperm health.
• DNA Fragmentation Test: Sounds complicated, but it’s just checking if the sperm’s DNA has damage. It’s super helpful if previous tests haven’t provided answers.
• Ultrasounds: Again, simple and painless. Doctors might use this to see if your partner has any physical issues like varicoceles (enlarged veins around the testes), which are surprisingly common and easy to fix.

The Big Takeaway

Honestly, the hardest part about male fertility testing might just be getting your partner on board—mainly because the idea makes a lot of guys feel awkward or anxious. But once he sees how simple the process actually is, it’s a huge relief. And the best part? Getting these results can help you both finally understand the full picture of your fertility journey.

If you’re ready to have that conversation but feel a bit stuck, bring it up gently, keep it light, and remind him that you’re in this together. Because knowing exactly what’s going on can be such a game-changer—and you deserve all the clarity and support possible.

Nutrients for Sperm Health: Foods That Can Really Make a Difference

Alright, let’s talk food—because honestly, what we eat has such a huge impact on fertility, and yes, that includes your guy. Believe it or not, certain nutrients can make a major difference in sperm quality. Here’s the scoop, backed by research, but explained like you’d talk to your best friend over a latte.

1. Zinc: The MVP for Sperm Health

If sperm health had a best friend, it would definitely be zinc. Seriously, research shows zinc plays a huge role in sperm production, quality, and even motility (how well sperm swim). One study actually found that zinc supplementation could improve sperm count, motility, and overall sperm quality significantly

What your partner should eat:

• Oysters (like the fancy dinner-date kind) – loaded with zinc!
• Lean beef or lamb
• Pumpkin seeds and cashews
• Legumes like chickpeas or lentils

2. Folate (Vitamin B9): Keeps the DNA Healthy

Think of folate like a little repair technician for sperm DNA—it helps keep things running smoothly and protects sperm from damage. Research suggests low folate can lead to issues in sperm quality and even affect pregnancy outcomes.

Foods high in folate:

• Leafy greens like spinach or kale
• Citrus fruits
• Beans and lentils

 Selenium: The Protective Shield

Selenium is basically sperm’s personal bodyguard. It’s an antioxidant that protects sperm from damage, keeping those swimmers healthy and active.

Foods rich in selenium:

• Brazil nuts
• Tuna or salmon (great for easy dinners)
• Whole grains like brown rice or whole-wheat pasta

4. Vitamin C: The Immune Booster for Sperm

Vitamin C isn’t just for cold season—it’s also amazing at protecting sperm and boosting their motility. Research shows it significantly helps sperm move better, which is super important for fertility.

Foods packed with vitamin C:

• Oranges, strawberries, and blueberries

• Red and green bell peppers
• Tomatoes and broccoli

5. Omega-3 Fatty Acids: Sperm’s Favorite Fuel

Omega-3s are known to boost sperm motility and even their shape. Healthy fats equal healthier swimmers—it’s as simple as that.

Foods to add to your diet:

• Salmon or sardines (perfect on toast or in pasta!)
• Chia seeds or flaxseeds (throw into smoothies or oatmeal)
• Walnuts

6. Coenzyme Q10 (CoQ10): Energy Booster for Sperm

Sounds fancy, but CoQ10 is just another powerful antioxidant that helps energize sperm cells. Studies show it can significantly improve sperm health and motility.

Best food sources:

• Beef, chicken, or fish
• Whole grains

Easy Ways to Sneak These Nutrients into His Diet:

• Make a morning smoothie with berries, spinach, and chia seeds.
• Try a salmon and quinoa salad for lunch
• Snack on nuts and seeds for a fertility-friendly afternoon pick-me-up.
• For dinner, whip up stir-fry with lean beef, bell peppers, and broccoli for a nutrient-packed meal.

A Quick Reminder:
You don’t have to overhaul your entire life overnight—just adding in some of these foods regularly can make a difference. And if supplements are something you’re considering, always chat with your doctor first!

So next time you’re planning meals together, just remember—these foods aren’t just good for your fertility journey; they’re great for overall health too. Win-win, right?

You’re In This Together

Look, infertility can be emotionally draining and honestly, pretty isolating at times—especially when you’re not getting the answers you need. But remember, it’s never just on you. Making sure your partner’s fertility is part of the conversation is incredibly empowering, and it brings clarity that can help both of you move forward confidently.

We might not have a community specifically for men (yet!), but we absolutely have a community for you. Inside Plum, you can connect with other women navigating similar experiences, ask questions, and share your journey openly.

And if you’re feeling unsure about how to talk to your partner about any of this, or just want some quick answers, Lina, our AI fertility guide, is here 24/7. She can help you figure out next steps or give you ideas on how to approach sensitive topics.

Here’s a thought:
Join our group dedicated to conversations around Male Infertility & Starting Our Family and tell us:

• Has your partner gotten fertility testing yet?
• How did you bring it up, or how do you plan to approach it?
• Have you noticed changes when your partner adjusted his diet or lifestyle?

Remember, fertility is a team effort. The more informed you are, the better decisions you’ll make together. You’re doing amazing—let’s keep talking!

Introduction

Okay girl, let’s talk AMH—because honestly, if you’ve just been told your levels are low and you’re under 35, you’re probably feeling all kinds of confused, stressed, or even scared. First things first: take a deep breath. You’re definitely not alone, and more importantly, low AMH does not automatically mean you can’t have a baby.

AMH (short for Anti-Müllerian Hormone) is basically one way doctors gauge how many eggs you’ve got left—aka your “ovarian reserve.” But here’s the thing: there’s so much more to your fertility than just your AMH number. Your age, lifestyle, and overall health all play a huge role in your fertility journey.

So grab your favorite drink and get comfy—we’re going to break down exactly what low AMH means, what it doesn’t mean, and the real, practical steps you can take to protect and even boost your fertility. Ready? Let’s dive in!

What Exactly Is AMH (And Why Does Everyone Keep Talking About It)?

Alright, let’s back it up for a quick second. You’re probably hearing “AMH” everywhere—maybe your doctor mentioned it, or maybe you stumbled across it while scrolling fertility forums late at night. Either way, let’s clear things up.

AMH stands for Anti-Müllerian Hormone—fancy name, simple job. Basically, it’s a hormone your ovaries produce that gives doctors an idea of your ovarian reserve, meaning how many eggs you still have tucked away.

Think of it like your body’s little fertility messenger. Higher levels usually mean you’ve got a healthy stock of eggs, while lower levels might suggest that reserve is smaller than expected. But—and this is super important—a lower AMH number does not mean zero chance of pregnancy. Your AMH level is just one piece of a larger fertility puzzle.

Here’s the key thing to remember:

• AMH doesn’t measure egg quality, only quantity.
• AMH can fluctuate slightly, so one test isn’t always the full picture.
• Your fertility involves many factors, not just AMH—things like age, overall health, diet, stress levels, and more.

Bottom line? Low AMH isn’t a sentence—it’s simply an indicator that might help you plan your fertility journey better. Now, let’s explore why your AMH might be low at a younger age and what you can realistically do about it!

Why Is My AMH Low If I’m Under 35? (And Should I Be Worried?)

First off—deep breath. Low AMH when you’re under 35 can feel super stressful, but let’s unpack what’s really going on, because understanding it helps take away some of the anxiety.

Here’s the deal: most women’s AMH naturally decreases with age, typically dropping more significantly after your mid-30s. But if you’re younger and seeing low AMH, it usually raises some red flags (or at least a ton of questions). So why is this happening?

Common Reasons for Low AMH in Younger Women:

• Genetics: Sometimes it’s simply your genetics at play. Maybe your ovaries were always destined to have fewer eggs—it doesn’t automatically mean they’re lower quality.
• Endometriosis or Ovarian Surgery: Conditions like endometriosis, or surgeries involving the ovaries, can temporarily or permanently affect ovarian reserve.
• Autoimmune or Hormonal Conditions: Conditions like autoimmune disorders, thyroid problems, or PCOS might impact your AMH.
• Lifestyle Factors: Smoking, chronic stress, and certain environmental exposures can sometimes lower AMH levels as well.

But Should You Be Worried?

Honestly, it’s normal to feel worried, but don’t panic! Low AMH does not equal infertility—it simply means your fertility planning might need a bit more attention. Many women with low AMH conceive naturally, or successfully through fertility treatments, every single day.

Here’s what you can do right now:

• Get a complete fertility workup: Make sure you’re looking at the whole fertility picture, not just AMH alone.
• Consider early fertility preservation: Egg freezing can be a great option if you’re not ready to conceive yet.
• Adopt fertility-friendly lifestyle habits: Small changes in diet, stress levels, sleep, and supplements can really help.

Bottom line? It’s totally okay (and smart!) to pay attention to your AMH levels, but it’s also crucial to remember that a single hormone isn’t writing your fertility story—you are.

Next, let’s get into some practical things you can actually do to support and even boost your fertility, no matter what your AMH number says!

1. Give Your Diet Some Extra Love

Your body thrives on good nutrition, especially when it comes to fertility. Here’s what to focus on:

• Antioxidant-Rich Foods: Think berries, leafy greens, and colorful veggies—they help protect egg quality.
• Healthy Fats: Avocados, nuts, seeds, and oily fish like salmon help balance your hormones and nourish your eggs.
• Protein Power: Eggs, lean meats, beans, and lentils keep your hormones steady and your ovaries well-nourished.

2. Supplements That Really Help

Supplements aren’t magic, but certain nutrients have solid research behind them:

• CoQ10 (Ubiquinol): Supports egg quality and overall ovarian health.
• Vitamin D: Helps regulate hormones and supports reproductive function.
• Omega-3 Fatty Acids: Reduces inflammation and boosts overall egg health.
• Folate (Folic Acid): Supports early embryo development—plus, it’s essential for a healthy pregnancy.

(Quick tip: always chat with your healthcare provider before starting supplements!)

3. De-Stress Your Life (Seriously!)

Stress might feel unavoidable, especially if you’re navigating fertility worries. But managing stress levels can genuinely make a huge difference:

• Find Your Calm: Meditation, yoga, or gentle walks in nature can do wonders.
• Lean on Your Tribe: Open up to friends, family, or your Plum community—remember, you’re never alone in this journey.
• Prioritize Sleep: Getting enough quality sleep helps balance your hormones naturally. Treat yourself to an evening routine that truly relaxes you.

4. Consider Fertility Preservation

Egg freezing can be a total game-changer. It gives you breathing room, knowing you have a backup option if you’re not quite ready for babies yet. If you haven’t thought about it, now might be a great time to chat with a fertility specialist about this proactive option.

5. Be Proactive & Informed

Stay empowered by keeping track of your cycles, hormone levels, and overall health. Regular check-ins with a trusted fertility specialist can help you feel in control and prepared for any next steps.

Look, here’s the truth: Low AMH isn’t the end—it’s just a starting point. With the right mindset and practical steps, you’ve got every chance to achieve the family you’re dreaming of.

Can I Still Conceive Naturally with Low AMH? (Spoiler: Yes, You Can!)

Let’s tackle a big question that’s probably keeping you up at night: “Can I still get pregnant naturally with low AMH?” Girl, the short answer is a hopeful YES!

Here’s the thing—while low AMH is often painted as a scary fertility diagnosis, research shows it isn’t necessarily a deal-breaker. AMH levels indicate how many eggs you have, but they don’t say much about the quality of those eggs or your body’s overall ability to conceive naturally.

Here’s what research actually tells us:

• A comprehensive study (meta-analysis) found that low AMH doesn’t automatically mean reduced natural fertility. It turns out many women with low AMH conceive naturally without fertility treatments.
• Yes, some research suggests women with lower AMH might take a bit longer to get pregnant naturally—but pregnancy is still absolutely possible. One study showed women with low AMH had around a 23% lower likelihood of natural conception compared to those with normal AMH levels.
• Even with very low AMH levels, natural conception isn’t out of the picture. Cases have been documented where women with extremely low AMH still conceived naturally.

So, what’s the real takeaway here?

Your fertility is much more than one hormone measurement. Yes, low AMH might mean fewer eggs—but remember, you only need one healthy egg to conceive. Many women with low AMH still have successful natural pregnancies.

The best thing you can do? Stay informed, talk to a fertility specialist to get the full picture, and take good care of your body (and mind!) in the meantime. You’ve absolutely got this—and we’re right here to support you every step of the way.

How Lina Can Help You Build a Fertility-Friendly Meal Plan

Okay, girl, let’s make things easier—because figuring out the right foods for fertility (especially with low AMH) can feel totally overwhelming. The good news? Lina, your fertility AI bestie, is right here on Plum to help you build an easy, personalized meal plan designed specifically to support your hormones and ovarian health.

Wondering what to ask Lina? Here are some super helpful prompts you can use to get started:

• “Hey Lina, what foods should I eat to naturally support my AMH levels?”
• “Can you help me put together a weekly meal plan for better hormone balance?”
• “Lina, what’s a good fertility-friendly breakfast or snack idea?”
• “Are there any specific supplements or nutrients that help improve ovarian health?”
• “What foods can help reduce stress and support fertility naturally?”

Feel free to tweak these prompts however you like—Lina’s here 24/7 to chat and provide you with personalized, easy-to-follow advice so you can focus less on stress and more on self-care.

Ready to create a delicious, fertility-friendly meal plan that genuinely supports your body? Just head over and start chatting with Lina now!

Why Emotional Support and Community Matter (Hint: You’re Not Alone!)

Okay, let’s pause for some real talk. Navigating fertility—especially with something like low AMH—can sometimes feel incredibly isolating. But girl, trust me on this: you are not alone, and finding your tribe can change everything.

Here’s why emotional support and community are total game-changers:

• You Feel Seen and Understood: Connecting with other women who genuinely get what you’re experiencing makes everything feel lighter. You don’t have to explain yourself—they just know.
• Access Real-Life Tips & Advice: Sharing stories and experiences within a supportive community gives you access to practical tips you might never have discovered on your own.
• Less Anxiety, More Hope: Simply having someone to talk to (even virtually!) can significantly reduce stress, boost your mood, and help you stay positive and proactive about your journey.

Plum is Your Place

Here at Plum, we’ve built a vibrant, judgment-free community exactly for moments like these. It’s a place where you can ask honest questions, share your highs and lows, and lean on each other through every step of your fertility journey.

Ready to Join In?

We’d love to welcome you! Jump into our dedicated “Low AMH under 35” group here on Plum, where you’ll find a supportive community of women who truly get it.

Let’s start the conversation:

• What’s been your biggest challenge or fear about your AMH diagnosis?
• Or, share your best tip for staying positive during stressful fertility moments.

You’ve got this—and we’ve got you. Let’s talk it out together!

Introduction

It is believed that 70% of women with PCOS deal with infertility issues. The biggest question that we see is: can you get pregnant with PCOS? Yes of course; it is important to note that infertility does not mean that you will never be able to get pregnant. Infertility truly means that you have not been able to conceive naturally for at least 12 months’ worth of trying to conceive.

What is Polycystic Ovarian Syndrome (PCOS)?

PCOS is characterized by an imbalance in reproductive hormones, leading to a variety of symptoms. The term “polycystic” refers to the presence of multiple small cysts on the ovaries, but not all women with PCOS have these cysts, and their presence isn’t necessary for a diagnosis. The exact cause of PCOS remains unknown, but factors like genetics and insulin resistance play significant roles.

Common Symptoms of PCOS:

• Menstrual Irregularities: Experiencing infrequent, irregular, or prolonged menstrual cycles.
• Excess Androgen Levels: Elevated male hormones can lead to physical signs such as hirsutism (excess facial and body hair), severe acne, and male-pattern baldness.
• Polycystic Ovaries: Enlarged ovaries containing numerous small fluid-filled sacs (follicles) that surround the eggs.
• Weight Gain: Many women with PCOS struggle with weight gain or find it challenging to lose weight.
• Skin Changes: Darkening of the skin, particularly along neck creases, groin, and underneath breasts; skin tags in the armpits or neck area.

Can You Get Pregnant with PCOS?

Yes, there are women that are able to get pregnant by trying to conceive naturally, some women are able to make better lifestyle changes for their PCOS, and some need additional support by working with a fertility specialist. PCOS is a complex condition but there are still many families out there that are able to start their families whilst they have the condition. 

How does insulin resistance affect PCOS fertility?

Insulin resistance is increasingly common in the United States for several reasons such as high-carb diets, living in a high-stress environment, etc. It doesn’t mean that you have diabetes or pre-diabetes but it does mean your body is struggling to produce healthy levels of insulin.

High levels of insulin are also associated with high testosterone. In women with PCOS, high levels of insulin contribute to raising testosterone levels which impact the body’s ability to develop healthy levels of estrogen that are necessary for ovulation. This is why some women with PCOS can deal with infertility however, improving testosterone levels have been shown to improve ovulation and fertility rates of women with PCOS.

Medical Treatments for PCOS Fertility

Not every path is “natural”—and that’s okay. There’s no shame in using medical support to help your body do what it’s struggling to do on its own. The right plan depends on your specific symptoms, labs, and how long you’ve been trying.

Ovulation Induction

If your cycles are irregular or you’re not ovulating consistently, your provider may recommend:

• Letrozole (Femara) – Considered the first-line medication for PCOS-related infertility. It works by encouraging ovulation and has shown higher pregnancy rates than Clomid in recent studies.
• Clomid (Clomiphene Citrate) – An older, well-established fertility drug that stimulates ovulation.
• These meds are often taken for 5 days at the start of your cycle and monitored through bloodwork or ultrasound.

Metformin

Originally a diabetes medication, Metformin helps lower insulin and androgen levels in women with PCOS. It may:

• Help restore ovulation
• Improve menstrual regularity
• Support weight loss (in some cases)

It’s sometimes used alongside Letrozole or Clomid for even better outcomes.

IUI & IVF

If ovulation meds alone don’t do the trick—or if you’ve been trying for 6+ months with no success—your doctor may recommend:

• Intrauterine Insemination (IUI) – Sperm is placed directly into the uterus during your fertile window.
• In Vitro Fertilization (IVF) – Eggs are retrieved, fertilized in a lab, and transferred back into the uterus.

Women with PCOS may be at a slightly higher risk of Ovarian Hyperstimulation Syndrome (OHSS) during IVF, so clinics typically use “low and slow” protocols to reduce the risk.

PCOS Infertility Treatments

Supplements That Actually Do Something

Let’s talk supplements—not the trendy stuff that shows up on your TikTok feed, but the ones that are actually backed by open-source clinical research and show real promise for women with PCOS who are trying to conceive.

1. Inositol (Myo-Inositol + D-Chiro-Inositol)

Inositols are probably the most well-studied supplements for PCOS—and honestly, they’re kind of a big deal.

What the research says:
A meta-analysis from 2016 published in International Journal of Endocrinology found that myo-inositol supplementation significantly improved ovulation rates, menstrual regularity, and insulin sensitivity in women with PCOS.¹ Even more compelling? Some studies show inositol works similarly to Metformin (the insulin resistance drug), but with fewer side effects.

Why it matters for fertility:
Myo-inositol helps restore ovulatory function, especially in insulin-resistant PCOS patients. Combining it with D-chiro-inositol in a 40:1 ratio seems to mimic the body’s natural inositol balance.

Coffee convo vibe:
If you’ve been told to “just lose weight” or “wait and see,” this supplement might be a gentle nudge in the right direction—no prescription required.

2. Vitamin D

Women with PCOS are frequently low in vitamin D—and this isn’t just a “winter blues” issue.

What the research says:
A 2020 study in Reproductive Biology and Endocrinology showed that vitamin D supplementation in vitamin D-deficient PCOS patients led to improvements in menstrual cycle regularity and metabolic markers.

Why it matters for fertility:
Vitamin D is involved in follicle development, ovulation, and hormone balance. And since PCOS can interfere with all three, keeping your levels optimal matters big time.

3. N-Acetyl Cysteine (NAC)

This one flies under the radar, but it deserves some spotlight.

What the research says:
A randomized controlled trial published in Fertility and Sterility (2007) found NAC to be as effective as Metformin in improving insulin sensitivity and ovulation in women with PCOS.

Bonus: It’s also a powerful antioxidant, which means it may support egg quality—a growing concern for many women TTC (trying to conceive).

4. Omega-3 Fatty Acids (EPA/DHA)

Fish oil isn’t just for your heart—it’s fertility gold for women with PCOS.

What the research says:
Supplementation with omega-3s has been shown to improve insulin resistance, reduce testosterone levels, and support a more regular cycle. A 2013 study in Iranian Journal of Reproductive Medicine showed a reduction in serum testosterone and improved menstruation patterns.

5. CoQ10 (Ubiquinol)

If you’re exploring IVF or IUI, this supplement might already be on your radar.

What the research says:
CoQ10 has been shown to improve mitochondrial function in eggs, support energy production, and increase ovulation and pregnancy rates, particularly when taken with Letrozole in PCOS patients.

Lifestyle Changes for PCOS Fertility

Let’s start with the good news: lifestyle changes are one of the most powerful tools you have to improve fertility with PCOS. And no, this doesn’t mean crash dieting or running 5 miles a day. It means working with your body—not against it.

Nutrition

Food is foundational. Research shows that lower-carb, higher-protein diets can improve insulin sensitivity, hormone balance, and ovulation in women with PCOS. This doesn’t mean keto is the answer for everyone, but it does mean being mindful of blood sugar spikes.

Try this instead:

• Focus on whole foods: lean proteins, vegetables, healthy fats, and low-glycemic carbs like quinoa, oats, and legumes.
• Reduce ultra-processed foods and added sugars.
• Experiment with anti-inflammatory staples: olive oil, turmeric, leafy greens, berries, and fatty fish.

Movement (Not Overtraining)

The goal isn’t to burn out—it’s to support hormone balance. Studies show that moderate, consistent movement helps lower insulin resistance and supports ovulation.

Best options for PCOS:

• Strength training (improves insulin sensitivity and supports metabolic health)
• Walking, cycling, and low-impact cardio
• Yoga or pilates (help regulate cortisol, which can also impact ovulation)

Stress Management

High cortisol levels (your stress hormone) can throw off reproductive hormones and worsen insulin resistance.

What helps:

• Mindfulness practices (journaling, breathwork, meditation)
• Quality sleep (7–9 hours per night is non-negotiable)
• Boundary setting (especially when you’re navigating the stress of TTC)

What to Ask Your Doctor About PCOS & Fertility

Knowing what questions to ask can make all the difference. If you have PCOS and are trying to conceive (or thinking about it), walking into your appointment with clarity and confidence matters. Here’s what you should consider bringing up—especially if you’ve felt dismissed or unheard before.

1. “Am I ovulating regularly?”

Not every irregular period means you’re not ovulating, but many women with PCOS experience anovulatory cycles(where no egg is released). You can ask about:

• Progesterone testing (typically done 7 days after suspected ovulation)
• Ovulation predictor kits and their reliability with PCOS
• Ultrasound monitoring if you’re doing treatment

2. “Should we test for insulin resistance or blood sugar issues?”

Even if you’re not diabetic, it’s worth asking about:

• Fasting insulin
• HbA1c (a longer-term look at blood sugar)
• Glucose tolerance test

Why? Because insulin resistance impacts hormones, ovulation, and overall fertility—and it’s often missed unless you ask directly.

3. “What lifestyle interventions should I focus on first?”

There’s a lot of noise online. A good provider will help tailor changes based on your lab results, symptoms, and goals. Ask:

• Should I get help from a nutritionist or specialist?
• Is weight loss necessary for me to conceive—or are there other priorities?

4. “What medications or supplements could support my fertility?”

Your doctor might recommend:

• Letrozole, Clomid, or Metformin (and when to try each)
• Inositol, Vitamin D, or other targeted supplements
• Whether you should test nutrient levels first before supplementing

5. “When should we consider fertility treatments?”

You don’t have to wait 12 months if you have a known diagnosis like PCOS. It’s totally fair to ask:

• At what point should we consider IUI or IVF?
• What kind of monitoring or testing can we do now to plan ahead?

Bonus Tip: Bring a list

You’re not being “too much” by writing it all down. You deserve answers, options, and a provider who helps you build a plan—not just tells you to “wait and see.”

You’re Not Alone — And You Deserve Clear Answers

If you’ve been navigating PCOS and wondering whether your fertility journey will ever feel “normal,” take a deep breath. You are not alone. Whether you’re just starting to think about growing your family or you’ve been trying for a while, your questions, your symptoms, and your struggles are valid—and they deserve more than vague answers or generic advice.

What we know is this: PCOS looks different for every woman. But with the right combination of information, support, and medical care, pregnancy is absolutely possible. There are real tools, treatments, and lifestyle changes that can help your body move toward balance—and your story isn’t over just because it’s starting off differently.

At Plum, we believe that fertility support should be clear, empowering, and community-driven. We built this platform to help women like you connect, ask better questions, and get real, research-backed answers—without the overwhelm.

If you’re looking for more support, conversations that actually go somewhere, and a space where fertility meets clarity: you belong here.

Join us on Plum. Let’s figure this out together.

If you’ve been diagnosed with endometriosis and you’re trying to figure out what that means for your chances of getting pregnant… you’re not alone. The internet can be overwhelming, and honestly, a lot of the advice out there feels either super clinical or way too vague.

The truth is, endometriosis affects everyone a little differently—and when it comes to fertility, there’s no one-size-fits-all answer. But here’s what we do know: around 30% to 50% of women with endometriosis may experience difficulty conceiving. That sounds scary at first, but it doesn’t mean pregnancy is off the table. Not even close.

This article is your judgment-free, research-backed guide to understanding how endo and fertility interact—whether you’re just starting to think about having kids or you’ve been on the trying-to-conceive rollercoaster for a while. We’re breaking down the science, the options, and the real talk—all in one place.

Because no one should have to decode their diagnosis alone.

What Is Endometriosis?

Let’s break this down simply: endometriosis is a condition where tissue similar to the lining of your uterus (called the endometrium) starts growing outside of it. Think ovaries, fallopian tubes, the outer surface of the uterus, and even the intestines. These rogue cells still respond to your monthly hormone cycle—thickening, breaking down, and bleeding—but with nowhere to go, they cause inflammation, scarring, and sometimes intense pain.

According to a 2021 open-access review in Frontiers in Reproductive Health, endometriosis affects around 10% of reproductive-age women worldwide, and many go undiagnosed for years.¹ It’s not just a “bad period”—it’s a whole-body condition that can impact fertility, digestion, immune response, and mental health.

What makes it even more confusing? You can have severe endometriosis and little to no pain, or experience debilitating symptoms with a mild stage diagnosis. And while it can absolutely affect fertility, it doesn’t automatically mean you can’t conceive.

There are four stages of endometriosis—minimal, mild, moderate, and severe—but these stages don’t always predict how hard it will be to get pregnant. That’s why understanding how it affects your body is more important than just knowing your stage.

In short: it’s complex, frustratingly under-researched, but treatable—and you’re not making it up.

How Endometriosis Impacts Fertility

Okay, let’s talk about why endometriosis can make it harder to get pregnant—and what you can actually do about it.

Endometriosis doesn’t just cause pain—it can interfere with fertility in multiple ways. According to a 2020 open-access review in Reproductive Biology and Endocrinology, the main mechanisms include:

• Inflammation: Endo lesions release inflammatory molecules (like cytokines and prostaglandins), which can negatively affect egg quality, sperm mobility, fertilization, and implantation.¹
• Scar tissue & adhesions: As endometrial-like tissue grows and breaks down, it can cause scar tissue and adhesions that physically block or distort the reproductive organs—making it harder for eggs to travel down the fallopian tubes.
• Hormonal disruption: Endometriosis can interfere with estrogen-progesterone balance, which is key for regular ovulation and a receptive uterine lining.
• Endometriomas (ovarian cysts): These fluid-filled cysts can impair ovarian reserve and egg quality if left untreated.

The good news? You’re not powerless here—and certain treatments can significantly improve your odds of conceiving.

Why Excision Surgery Helps

Laparoscopic excision surgery is currently considered the gold standard for surgically managing endometriosis. Unlike ablation (which burns the surface), excision actually removes the lesions from the root, including deeper ones that may not be visible on scans.

According to a 2023 open-access study in the European Journal of Obstetrics & Gynecology and Reproductive Biology, women with endometriosis who underwent laparoscopic excision saw pregnancy rates as high as 57–70% within 6–12 months after surgery.² The best outcomes were observed within the first six months post-surgery, especially when the fallopian tubes and ovaries were preserved.

The takeaway: if you’re struggling to conceive and suspect endometriosis might be part of the picture, excision surgery could make a major difference. Especially when performed by an endo specialist—not just a general OB-GYN.

Why Inflammation Matters (and How You Can Reduce It)

Let’s get one thing clear: inflammation is not always the enemy. But chronic, unchecked inflammation—like what happens with endo—can interfere with everything from ovulation to implantation.

That’s why anti-inflammatory lifestyle changes can be a game changer when you’re trying to conceive.

Anti-Inflammatory Diet for Endometriosis and Fertility

If you’ve ever googled “endometriosis diet,” you probably ran into a mix of random lists, conflicting advice, and Pinterest meal plans. Let’s cut through the noise.

The goal with an anti-inflammatory diet isn’t perfection—it’s helping your body stay in balance, lower inflammation, and create a more supportive environment for ovulation, implantation, and hormone regulation.

So what exactly is an anti-inflammatory diet?

It’s not about restriction—it’s about supporting your body’s natural hormone detoxification and reducing chronic inflammation (which we know can interfere with conception). A 2019 open-access study published in Nutrients showed that adherence to a Mediterranean-style diet—which is naturally anti-inflammatory—was associated with improved fertility outcomes and reduced endometriosis-related symptoms.¹

What to Focus On:

1. Omega-3-rich foods:

• Wild salmon, walnuts, flaxseeds, chia seeds
• These help regulate prostaglandin production (the hormone-like substances involved in inflammation and pain)

2. Leafy greens & cruciferous vegetables:

• Kale, spinach, broccoli, arugula, cabbage
• Support estrogen detoxification and are loaded with fiber and antioxidants

3. Healthy fats:

• Olive oil, avocado, nuts, seeds
• These fats help regulate hormones and reduce systemic inflammation

4. Colorful berries & anti-inflammatory herbs:

• Blueberries, strawberries, turmeric, ginger
• Rich in antioxidants that protect cells and reduce oxidative stress on eggs

5. High-quality protein:

• Organic chicken, eggs, lentils, chickpeas, tofu
• Supports hormone production and blood sugar regulation

Foods to Reduce or Avoid (without obsessing):

• Refined carbs & added sugar: Can spike insulin and drive inflammation
• Dairy (for some): Some women with endo feel better when they limit dairy, though the research is mixed
• Processed meats & fried foods: Linked to higher inflammatory markers
• Alcohol & excess caffeine: Both can worsen estrogen imbalance and oxidative stress

Supplements That Can Actually Support Your Body with Endometriosis

Let’s be real—supplements aren’t magic pills. But when you’re dealing with endo, the right ones can help support your hormones, reduce inflammation, and make your body feel just a little more like it’s on your side.

Here’s a breakdown of supplements worth looking into (and what they’re actually doing behind the scenes).

Magnesium

If you’re dealing with cramps that feel like your uterus is throwing a tantrum—magnesium might be your best friend. It helps relax your muscles, calm your nervous system, and can even support sleep and mood (which, let’s be honest, takes a hit when you’re living with chronic pain).

You can get it from foods like leafy greens, pumpkin seeds, and dark chocolate—but a supplement might help if you’re not getting enough.

DIM (Diindolylmethane)

DIM is a compound that comes from cruciferous veggies like broccoli and Brussels sprouts. It helps your body process estrogen more efficiently—which matters because endometriosis often involves estrogen dominance.

If your body struggles to break down estrogen the way it should, DIM helps reroute things in a gentler, more balanced direction.

Let’s talk bloating—the kind where your jeans don’t fit by noon and you’re not even sure what you ate. Digestive enzymes help your body break down food better, which can ease that inflamed, gassy feeling that’s way too common with endo.

Bonus: better digestion also supports hormone clearance (especially estrogen) through your gut.

Zinc

This little mineral does a lot—immune support, hormone regulation, inflammation control. If you’ve been constantly rundown, dealing with acne, or feeling like your body is fighting itself, zinc may be something to look into.

Foods like oysters, pumpkin seeds, and lentils are great sources—but supplements can help fill the gaps too.

Selenium

Selenium is one of those quiet but powerful minerals. It helps calm inflammation, supports detox pathways, and plays a role in thyroid health—which is often overlooked when talking about fertility and endo.

Just a couple Brazil nuts a day give you enough—but many women with endo still benefit from additional support.

Omega-3s

These are your anti-inflammatory MVPs. Think of them as cooling things down inside your body—reducing prostaglandins (which are linked to pain), supporting egg quality, and making your cycle just a little smoother.

Salmon, chia seeds, flax… yes. But if you’re not eating those often, a good fish oil supplement can do wonders.

NAC (N-Acetyl Cysteine)

NAC is kind of like your body’s cleanup crew. It boosts glutathione (your master antioxidant), helps your liver detox hormones like estrogen, and may even reduce the size of endometriomas over time.

Some women also find it helps regulate cycles and improve ovulation—especially if PCOS is part of the picture too.

Vitamin D

Most of us are low and don’t even realize it. But vitamin D is crucial for immune balance, hormone regulation, and reproductive health. If your levels are low, your inflammation tends to be higher—and your chances of implantation may take a hit.

Get your levels checked if you can, but don’t sleep on this one.

Probiotics (Especially SIBO-Friendly Ones)

Gut health and hormone balance are BFFs. A good probiotic can help reduce bloating, improve digestion, and support estrogen detox via the gut. If you’re sensitive or dealing with SIBO, look for soil-based or spore-forming strains that are easier on the system.

And remember: your gut is one of the main ways your body gets rid of excess estrogen—so if it’s sluggish or inflamed, everything else gets harder.

Not a Cure but A Long Term Management Plan

No supplement is going to “fix” endo on its own. But the right ones—when combined with nutrition, rest, and medical support—can help your body work with you rather than against you. Think of them as part of your team, not the whole game plan.

Stress Reduction That Actually Helps When You’re Dealing with Endo & TTC

Let’s just say it: stress is not the reason you have endometriosis, and no—you’re not going to “relax your way” into getting pregnant. But chronic stress? It really can throw your hormones off, increase inflammation, and make the whole fertility process feel even more overwhelming.

So no guilt here—just options. These are gentle, supportive ways to help your nervous system chill out a bit and give your body space to heal and function at its best.

1. Nervous System Regulation (This Is Bigger Than It Sounds)

When your body is constantly in “fight or flight” mode (hello, pain, medical gaslighting, TTC stress…), it sends signals that it’s not a safe time to prioritize reproduction. Over time, this can mess with ovulation, increase cortisol, and keep inflammation levels high.

What helps:

• Breathwork: Try box breathing (inhale 4, hold 4, exhale 4, hold 4). It literally signals to your body that it’s okay to relax.
• Cold therapy: Even just a splash of cold water on your face or a quick cold shower can calm the vagus nerve and shift your nervous system.
• Grounding techniques: Walking barefoot outside, sipping tea slowly, or placing your hand on your chest to slow your heart rate—simple but powerful.

2. Gentle Movement

Exercise doesn’t have to mean HIIT or running marathons. In fact, if your body is already inflamed or exhausted, pushing too hard might do more harm than good.

Try this instead:

• Walking: Daily, low-intensity walks help reduce cortisol and support lymphatic flow.
• Yoga or stretching: Especially poses that target the pelvis and hips.
• Dancing in your kitchen: Yes, it counts.

3. Creative Outlets (Yes, They Matter)

Painting, journaling, playing music, baking, pottery—whatever lights you up a little or gets you into “flow.” Creativity activates the parasympathetic nervous system (the rest + digest mode), which helps your body shift away from chronic stress patterns.

And no, it doesn’t have to be good. It just has to feel good.

4. Boundaries & Saying No

This one might be the hardest but most healing: cutting out unnecessary energy drains. Whether it’s toxic group chats, unhelpful doctors, or a jam-packed schedule, saying “no” is one of the most underrated ways to reduce stress on your body.

Create space for rest—and protect it like it matters. Because it does.

5. Mindfulness, Meditation, or Just Being Still

We’re not saying you have to sit cross-legged on a mountain. But making time for even 5 minutes of stillness each day—without screens, noise, or to-do lists—can lower inflammation and improve hormone signaling.

Try:

• Guided meditations (Insight Timer and YouTube have free options)
• Gratitude journaling
• Just sitting quietly with your hand on your belly, breathing slowly

Quick Reminder:

Stress is part of life, and you’re not failing if you still feel anxious or frustrated. But finding ways to soften the edges—even a little—can make your fertility journey feel less like a battlefield and more like a process your body and mind can walk through together.

You don’t have to do it all. Just start with one thing that feels doable this week—and build from there.

What to Discuss with Your Doctor About Endometriosis and Fertility

Navigating endometriosis while considering fertility can feel overwhelming. Open, informed discussions with your healthcare provider are key to developing a treatment plan that aligns with your goals. Here are some pivotal questions and considerations to bring up during your appointment:

2. Evaluating Treatment Options

• What are the available treatment options for managing my endometriosis, especially concerning fertility preservation?Discuss both medical and surgical treatments, weighing their benefits and potential impacts on fertility.​

3. Surgical Interventions: Excision vs. Ablation

• Can you explain the differences between excision and ablation surgeries for endometriosis? It’s crucial to understand that while both procedures aim to remove endometrial tissue, their effectiveness varies.​
• Which surgical method do you recommend for my case, and what is your experience with excision surgery? Excision surgery involves the complete removal of endometriotic lesions and is considered the gold standard for treatment. Studies have shown that excision results in lower recurrence rates compared to ablation. For instance, research indicates that laparoscopic excision of endometriomas is associated with a reduced rate of recurrence compared to ablation techniques. ​
• If you don’t perform excision surgery, can you refer me to a specialist who does? Seeking a surgeon skilled in excision techniques can significantly impact treatment outcomes and reduce the likelihood of recurrence.​

4. Fertility Preservation and Enhancement

• How might endometriosis affect my ability to conceive, and what steps can we take to optimize my fertility? Discuss fertility assessments and potential interventions to enhance your chances of conception.​
• Are there lifestyle changes or adjunct therapies you recommend to support fertility alongside endometriosis treatment? Incorporating dietary adjustments, stress management strategies, and appropriate supplements may complement medical treatments.​

5. Post-Surgical Expectations and Follow-Up

• What should I expect in terms of recovery and symptom relief following surgery? Understanding the recovery process can help you plan and set realistic expectations.​
• How will we monitor for potential recurrence, and what follow-up care will be necessary? Regular follow-ups are essential to detect and address any signs of recurrence promptly.​

6. Exploring Assisted Reproductive Technologies (ART)

• If natural conception proves challenging, what ART options should we consider, and how does endometriosis affect their success rates? Understanding the role of treatments like IVF in the context of endometriosis can inform your family planning decisions.​

Empowering Yourself Through Informed Dialogue

Remember, you have the right to seek care that aligns with your health goals and values. If your current provider lacks experience with excision surgery, don’t hesitate to seek a second opinion or request a referral to a specialist. Building a collaborative relationship with a knowledgeable healthcare team can make a significant difference in managing endometriosis and optimizing fertility outcomes.

Doctor Red Flags to Watch For

Let’s be honest—navigating endometriosis is hard enough without being handed outdated, dismissive, or flat-out wrong information. If you hear any of the following from your doctor, it might be time to seek a second opinion or find someone more aligned with evidence-based care:

🚩 “Pregnancy is a cure for endometriosis.”

This one’s still floating around, and it’s just not true. While some women do experience temporary symptom relief during pregnancy, endo is not cured by getting pregnant. The inflammation, lesions, and underlying hormonal imbalances don’t magically disappear—many women have symptoms return postpartum, and some worsen.

🚩 “Lupron (or hormonal suppression) will stop your endometriosis.”

Hormonal suppression can reduce symptoms temporarily—but it doesn’t remove endometriosis. Medications like Lupron can mask pain by shutting down your cycle, but they don’t treat the actual disease, and they often come with serious side effects (like bone density loss, mood swings, and more).

That’s why most endometriosis excision specialists avoid these medications as a long-term solution. Excision surgery is the only approach shown to actually remove the disease at its root.

🚩 “You’re too young to have endometriosis.”

Endometriosis doesn’t care how old you are. It’s been found in teens, women in their twenties, and even in post-menopausal women. If your symptoms match—even if you’re young—you deserve to be taken seriously.

🚩 “Painful periods are normal.”

Nope. Common? Yes. Normal? No. If you’re missing school, work, or social plans because of pain—or relying on heavy medications just to function—it’s time to dig deeper.

You Deserve Better

If you hear any of this, take a deep breath and know this: you are not overreacting, and you are not imagining it. There are incredible doctors out there who understand this disease and can help you move forward with real solutions. And you’re allowed to find one who listens.

You Deserve Support That’s Rooted in Truth—And Built for You

If you’re navigating endometriosis and trying to figure out your fertility, you’ve probably been hit with a mix of confusion, overwhelm, and “wait and see” advice that doesn’t actually help. But you deserve more than that.

You deserve a plan. A place to feel understood. Real answers from people who actually get it.

That’s why we created Plum—and why we built Lina, your personal AI guide. Lina is here to help you map out your next steps: whether it’s building a lifestyle routine that actually supports your body, understanding your nutrition needs, or figuring out what to ask at your next doctor’s appointment.

You can also join our Endo & Fertility community inside Plum, where women share stories, ask questions, and lift each other up without judgment or noise.

Because navigating endometriosis shouldn’t be something you do alone—and now, you don’t have to.

Join us on Plum, meet Lina, and let’s figure this out together.

Introduction

Whether you are trying to conceive (TTC) naturally or going through fertility treatments – there are no doubts that there are supplements that can’t help you on this journey. For example, adequate levels of B complexes like B12 and B9 are involved in the synthesis and regulation of estrogen. Estrogen is a crucial hormone for healthy egg development and ovulation. 

But we bet that your question really starts with – do fertility supplements actually work? And if they do, what are the best fertility supplements to take? 

Do Fertility Supplements Work?

Like any supplement out there, there are some supplements that are better than others based on factors such as the Vitamins and minerals that are included, are the right vitamins included, and what forms of those vitamins & minerals exist within the supplement.

Because we want to make this easy for you – we are going to tell you the best supplements to get pregnant but we are also going to give you the recommended supplement brands that we work with. This is because they are trusted based on their evidence-based research and quality of ingredients. Yes, this will also include prenatal vitamins for TTC!

Best Fertility Supplements

Omega- 3 Fertility Benefits

Omega 3s are a form of fatty acid that we often get from foods such as fish. High levels of inflammation have a correlation with infertility and omega 3s have been shown to reduce inflammation levels.

Research suggests that higher serum levels of omega-3 fatty acids are associated with a higher probability of clinical pregnancy in women undergoing assisted reproductive technology (ART) cycles.

Having plenty of omega-3 fatty acids are also necessary to help us absorb Vitamin A, D, E, & K. Research indicates that women with sufficient vitamin D levels are more likely to produce high-quality embryos and achieve successful pregnancies through IVF compared to those with deficiencies. As well as In women with PCOS, vitamin D supplementation has been associated with higher ovulation and pregnancy rates, as well as lower levels of androgens, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and reduced early miscarriage rates.

How much Omega-3 do you need to have: there is currently no recommendation for the daily amount.

Foods that are high in Omega-3 fatty acids are flax seeds, salmon, chia seeds, and walnuts. 

Myo-inositol PCOS fertility

Myo-inositol, a naturally occurring compound, has been extensively studied for its potential benefits in managing Polycystic Ovary Syndrome (PCOS) and enhancing fertility. Research indicates that myo-inositol supplementation can positively influence various aspects of reproductive health in women with PCOS.

Research indicates that myo-inositol is effective in normalizing ovarian function, leading to improved ovulation rates in women with PCOS. As well as Myo-inositol has been associated with improvements in oocyte and embryo quality in women with PCOS undergoing assisted reproductive techniques. 

How much do you need daily: It is usually recommended around 1mg

Foods that are high in myo-inositol are foods such as cantaloupe, oranges, chickpeas, almonds, and peanuts. 

Pre-Natal Vitamins for TTC

While there are individual supplements it is so important to find a supplement that has a range of healthy levels of a range of vitamins & minerals that are needed for not only a healthy egg to develop but also for a healthy mom to carry them for 9 months. 

Our Trusted Fertility Vitamins

Needed

We highly recommend the brand Needed which has been formulated by registered dieticians (RD) for supplements to get pregnant. If your doctor does recommend other supplements specifically for you – this is a great brand to refer to. We highly recommend their

• Prenatal Multi-Essentials (Vanilla or Citrus)
• <a href="https://thisisneeded.com/products/prenatal-omega-3?srsltid=AfmBOorMS7KlgP6c8PG0RqEANbpPQx_bZiGRmg26q3NZ5lWK1xHiGbKi&variant=44366982938869" data-type="link" data-id="https://thisisneeded.com/products/prenatal-omega-3?srsltid=AfmBOorMS7KlgP6c8PG0RqEANbpPQx_bZiGRmg26q3NZ5lWK1xHiGbKi&variant=44366982938869">Prenatal Omega-3</a>
• CoQ10

Ritual

Ritual is another great brand that not only has regular health-based supplements but also caters to high-quality prenatal & pregnancy-based supplements. We recommend

• Prenatal Multivitamin
• Omega 3DHA & EPA

Thorne

Thorne is a highly reputable brand that has a range of pregnancy products. But the main reason we wanted to point you towards Thorne is for their myo-inositol which also has additional benefit fertility ingredients. We recommend

• Ovarian Care

Fertility Supplements That May Not to Be Worth Your Money

There is no doubt there are supplements that don’t have an abundant amount of research but have still supported women’s fertility journey. There are several supplements that have not been well-researched and hence are not supported by doctors. But the important thing to remember here is that women were not included in research until the 1990s meaning that there has been a high priority of research on supplements for women’s health let alone their fertility. So there is still limited research and while these supplements don’t have enough research to support that they are in fact beneficial, these are the supplements your doctors are likely not to recommend for you.

Evening Primrose Oil

Often marketed to improve cervical mucus and balance hormones, evening primrose oil lacks substantial scientific evidence supporting its effectiveness in enhancing fertility. 

Vitex (Chasteberry)

Promoted for regulating menstrual cycles and improving fertility, Vitex has insufficient high-quality studies validating its efficacy in fertility enhancement

What’s the best time to take fertility supplements?

Starting supplementation at least one month prior to conception is recommended to ensure adequate levels of essential nutrients, particularly folic acid, which is crucial during the early stages of fetal development.

Folic acid supports early neural tube development from the time of conception and in the first 3-4 weeks after conception. Since folate takes some time to build up in the body and since most women don’t know they’re pregnant until around 2 weeks after conception (around the time of their first missed period), taking folate regularly before pregnancy can help avoid a gap.

It is almost always recommended to take your supplements with foods and away from medications (unless otherwise advised by your doctor). While there is no particular time of day women often opt to take their supplements during breakfast or lunch. 

IUI for Fertility

When preparing for intrauterine insemination (IUI), it’s advisable to begin taking prenatal vitamins and any recommended fertility supplements well in advance. 

Starting supplementation at least three to four months before the planned IUI procedure is beneficial. This timeframe allows essential nutrients to accumulate in your body, supporting optimal reproductive health and enhancing the quality of both eggs and sperm. 

Again, it is almost always recommended to take your supplements with foods and away from medications (unless otherwise advised by your doctor). While there is no particular time of day women often opt to take their supplements during breakfast or lunch. 

IVF for Fertility

When preparing for in vitro fertilization (IVF), initiating supplementation well in advance can be beneficial. Starting prenatal vitamins at least three months before attempting to conceive is generally recommended. 

This preparation ensures that essential nutrients, such as folic acid, are adequately present in your body to support early fetal development. It’s crucial to consult with your healthcare provider before beginning any supplementation regimen to ensure it’s appropriate for your individual health needs and to determine the correct dosages.

FAQ

Are there any risks or side effects associated with fertility supplements?

You should always consult with your doctor or healthcare professional before taking any supplements. There are certain supplements that can have elevated levels of certain vitamins & minerals that can cause harm. Additionally, it is always important to check your ingredients to ensure there are no allergies included.

Do I need a prescription to take fertility supplements?

You don’t! The only time that you would need a prescription is if your doctor needs to give you a certain dosage which they would have the authority to do.

Can fertility supplements interact with other medications?

Yes! This is why it is usually advised to take supplements at least 90 minutes away from any of your medications. 

Is it safe to take fertility supplements during pregnancy?

It is always important to consult with your midwife or your doctor however, most supplements are safe during pregnancy. It may be advised that you change supplements once your baby starts developing more. 

Why Plum is Your New Fertility Guide:

Plum is a safe, empowering space where you can find support, knowledge, and encouragement on your fertility journey. We created Plum to give you a place to connect with others who understand what you’re going through and access helpful tools like Lina—your AI fertility companion, always available to answer your questions.

Ready to Connect?

Check out our variety of Fertility Meal Plans & Recipes page on Plum (even chat with Lina for a custom one for you & your family), where you’ll find helpful resources to support your fertility journey. Whether you’re looking for fertility-boosting recipes, meal plans, or tips on nutrition, we’ve got you covered.

Let’s start a conversation:

What’s your go-to fertility meal?
Or share one nutritional tip that’s made a difference for you.

We’re here with you every step of the way.