This article discusses fertility nutrition, hormone balance and reproductive health to optimise chances of conception for both partners. Dr Noah Lebowitz also covers targeted herbal support to help improve egg and sperm quality, support a healthy uterine environment and give baby the best possible start.
When we think about a healthy pregnancy, the focus is almost always on the nine months after conception. However, the true foundation for a healthy baby - and a healthy pregnancy - begins months before a positive test. In clinical practice, we often refer to this preconception period as "Trimester Zero".
Fertility is not just a female equation; it requires optimal health from both partners. By taking a proactive approach 3 to 6 months before trying to conceive, both men and women can significantly improve egg and sperm quality, balance hormones and create the ideal environment for conception.
Here is how both partners can prepare their bodies for fertility using foundational nutrition and targeted botanical support.
For Men: The 90-Day Sperm Cycle
Many men are surprised to learn that the sperm they produce today actually began its development nearly three months ago. Spermatogenesis - the lifecycle of sperm maturation - takes roughly 74 to 90 days. Because of this, men need to begin their fertility preparation a minimum of 3 months prior to conceiving.
During this 90-day window, sperm are highly vulnerable to oxidative stress, nutrient deficiencies and environmental toxins. Providing the body with the right fuel and herbal support during this time is crucial for optimal sperm count, morphology and motility.
Top Preconception Support for Men:
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GÜD for ALL Multivitamin (GÜD THINGS): Proper methylation is essential for DNA synthesis and sperm health. Taking a high-quality daily multivitamin from GÜD THINGS ensures you are getting active, methylated B-vitamins (like methylcobalamim) to protect sperm DNA from oxidative damage.
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Ashwagandha Supreme: As an elite adrenal adaptogen, Ashwagandha is incredible for male fertility. Clinical studies on men with low sperm counts who took Ashwagandha for 90 days showed a 167% increase in sperm count, a 53% increase in semen volume and a 57% increase in sperm mobility.
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Mucuna Supreme: Mucuna pruriens has been shown in countless studies to increase both sperm count and motility. It naturally contains L-Dopa, which supports dopamine levels in the brain, helping to lower stress and normalise healthy libido.
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Shatavari Supreme: While often thought of as a female herb, Shatavari is traditionally used as an aphrodisiac for men as well. Studies have shown it can increase erection time, seminal fructose content and overall sperm count.
For Women: The 3 to 6 Month Preconception Window
For women, the preconception window should ideally begin 3 to 6 months before trying to conceive. This time is required to ensure nutrient stores are fully saturated, the uterine lining is healthy and the hypothalamic-pituitary-ovarian axis is communicating smoothly. It takes roughly 100 days for an ovarian follicle to fully mature before ovulation, meaning the health of your body 3 months ago dictates the health of the egg you release today.
Top Preconception Support for Women:
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GÜD for MAMAs Prenatal: Do not wait until you are pregnant to take a prenatal. GÜD for MAMAs is designed to be taken months in advance to build up the immense nutrient reserves required to grow a baby, utilising active, absorbable vitamin forms.
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Shatavari Supreme: Known in Ayurveda as the "Queen of Herbs", Shatavari is deeply nourishing for the female reproductive system. It enhances folliculogenesis and ovulation, moistens dry tissues and helps prepare the womb for conception. Note: Shatavari is traditionally used in Ayurvedic practice to support pregnancy and lactation. However, clinical evidence on its safety during pregnancy is limited, so its use should be considered on a case-by-case basis.
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Ashwagandha Supreme: Chronic stress can shut down reproductive hormone production. Ashwagandha is phenomenal during the preconception phase to restore adrenal health, lower cortisol and reduce the "tired but wired" feeling. Note: Ashwagandha is strictly for the preconception phase. Once you receive a positive pregnancy test, it must be discontinued.
Building the Foundation
Conception is a reflection of overall vitality. By dedicating 3 to 6 months to targeted nutrition, stress reduction and high-quality supplementation, couples can profoundly influence their fertility journey. By combining foundational methylation support from GÜD THINGS with pure, filler-free herbs from Supreme Nutrition Products, you are giving your future child the healthiest possible start.
Disclaimer: Always consult with your healthcare provider before beginning any new supplement protocol, especially if you are currently taking prescription medications or undergoing fertility treatments.
About the Author
Dr Noah Lebowitz is a second-generation chiropractor and applied kinesiologist based in Maui. Noah developed an early interest in natural medicine after seeing clients with complex, long-standing conditions improve under his father’s care.
He earned his Doctor of Chiropractic degree from Parker University and holds a degree in Biology from Arizona State University. His approach focuses on identifying underlying contributors to health concerns using applied kinesiology, clinical evaluation and lab testing. With training in nutrition, functional biochemistry, neurology and acupuncture, he supports clients with an individualised, natural approach.
Please note: This article was written by Dr Noah Lebowitz and adapted by Amrita Nutrition. It reflects his individual perspectives and professional experience. We always recommend speaking to your own healthcare practitioner before making any changes to your diet, lifestyle or supplement regimen.
References & Clinical Research
Ashwagandha (Withania somnifera) & Male Fertility
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Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420. (Note: Supports the specific 90-day 167% sperm count and 57% motility increase claims).
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Mahdi, A. A., Shukla, K. K., Ahmad, M. K., et al. (2009). Withania somnifera Improves Semen Quality by Regulating Reproductive Hormone Levels and Oxidative Stress in Seminal Plasma of Infertile Males. Fertility and Sterility, 95(2), 589-593.
Mucuna (Mucuna pruriens) & Male Fertility
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Shukla, K. K., Mahdi, A. A., Ahmad, M. K., Shankhwar, S. N., Rajender, S., & Jaiswar, S. P. (2009). Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertility and Sterility, 92(6), 1934-1940.
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Gupta, A., Mahdi, A. A., Ahmad, M. K., et al. (2011). A proton NMR study of the effect of Mucuna pruriens on seminal plasma metabolites of infertile males. Journal of Pharmaceutical and Biomedical Analysis, 55(5), 1060-1066.
Shatavari (Asparagus racemosus) & Female/Male Fertility
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Sharma, K., & Bhatnagar, M. (2011). Asparagus racemosus (Shatavari): A Versatile Female Tonic. International Journal of Pharmaceutical & Biological Archives, 2(3), 855-863. (Note: Details its specific applications in ovulation enhancement, uterine preparation, and miscarriage prevention).
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Thakur, M., Chauhan, N. S., Bhargava, S., & Dixit, V. K. (2009). A Comparative Study on Aphrodisiac Activity of Some Ayurvedic Herbs in Male Albino Rats. Archives of Sexual Behavior, 38(6), 1009-1015. (Note: Supports the claims regarding increased erection time, seminal fructose, and male sexual behavior).