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Supporting Your Fertility in 2025: 10 Strategies to Start the New Year Right

The start of a new year brings opportunities to reflect and set new goals. 

For many, like you, this includes prioritising their fertility journey—whether it’s welcoming a first child, adding a sibling, or preparing for conception after a long road of infertility challenges.

At arxi, we believe in empowering individuals with evidence-based tools and resources to optimise reproductive health. With this mission in mind, here are 10 strategies to support your fertility in 2025.

1. Start with Preconception Bloodwork

This is one of the most commonly misunderstood aspects of fertility health. It is encouraged and recommended to seek out your general practitioner (GP) for an appointment 3 months prior to actively commencing trying to conceive. 

That’s right, you don’t have to wait until you’ve been trying for 6 months or 12 months or more. This is an important opportunity to identify any potential barriers to conception from the very beginning and help overcome them.

It could be as simple as improving your nutrient levels because you’re found to be deficient or diagnosing a condition like an underactive thyroid (hypothyroidism) which can impact your menstrual cycle regularity.

So, this is your sign, go and schedule a comprehensive preconception bloodwork panel with your GP to check:

  • Nutritional markers (Vitamin D, Folate, Vitamin B12, Iron)
  • Thyroid function
  • Vaccination status
  • Preconception genetic carrier screening

There are many other markers that may be assessed by your doctor subject to your unique medical history. Learn more about how your GP can support you on your trying to conceive path.

Whilst you’re at it, if you’re trying to conceive with a partner, then book them in for a separate appointment too for their own health checks.

2. Minimise Endocrine Disrupting Chemicals (EDCs)

Reduce your exposure to Endocrine Disrupting Chemicals (EDCs) found in plastics, cosmetics, thermal receipts and cleaning products that may interfere with hormone function. EDCs can interfere with our reproductive hormones and interfere with cycle regularity and even the development of eggs and sperm too (Silva et al., 2023).

Now, we can’t become the person in a bubble, because inevitably plastic is quite literally everywhere. We do know that one of the largest contributors to your total EDC exposure each day is through the containers and wrappings on your food & drinks.

So, with that in mind, some swaps to make:

  • Glass or stainless-steel food containers, especially when heating up your food, we love the Seed & Sprout range.
  • Switch to a stainless steel water bottle, our favourite brand is Beysis for a personalised water bottle.
  • Update your cookware to stainless steel or non-toxic ceramic coating, our favourite here at arxi is the Our Place pans.
  • Review your personal hygiene products like deodorants, fragrance and even your pads & tampons - check out Sensoriam for a range of natural fragrances and consider switching to period undies instead!

Wondering how much of an impact these changes can have? Well, one study looked at a group of people who ate packaged and processed foods for 3 days and measured the BPA (bisphenol A; one of the endocrine disrupting chemicals) content of their urine. Then switched the same people to a unpackaged & unprocessed diet for 3 days showed a drop of BPA content in the urine by 66% (Rudel et al., 2011).

3. Load Your Plate with Antioxidant-Rich Foods

Antioxidants are crucial ingredients to support the follicular fluid that surrounds the egg in the 90-120 days prior to ovulation and potential conception. Little wonder why we packed in 4 key antioxidants into our world-first preconception supplement, OvaGold. Antioxidants also help to protect sperm from damage too.

Before supplementation, the first step is to focus on your diet! Brighten up every meal with at least three colourful fruits or vegetables. Each colour of fruit and vegetables provide a different set of antioxidants offering its own unique protection from inflammation and oxidative stress, translating to more support for egg and sperm health. 

Try purchasing a new fruit or vegetable each week that is in season to help boost variety!

4. Move Your Body Mindfully

Regular physical activity enhances blood flow and reduces stress, both crucial for fertility. However, overdoing it can have negative impacts on fertility health too. Overexercising can disrupt regular ovulation due to low energy availability (Mussawar et al., 2023).

Finding a routine of regular moderate intensity movement that you enjoy for both your physical & mental health.

Learn more about movement and fertility health from Accredited Exercise Physiologist, Courtenay Polock AEP.

5. Stay Organised

We get it, there’s a lot to keep track of as you enter your preparation for parenthood lifestage. 
From tracking your menstrual cycle to scheduling medical appointments, following up results and planning healthy meals and exercise.

Being organised and keeping track is key to reducing overwhelm.

Some people find using fertility tracking apps helpful, others prefer pen & paper and their Google or Outlook calendar instead. You can check out an IVF journal like this one from Write to Me.

6. Embrace Omega-3s with Fish and Seafood

A study performed on 501 couples who were trying to conceive looked at how much and how often they ate seafood and how long it took them to get pregnant. Fascinating the couples that ate about 2 servings per week showed a 61% improvement in the chance of getting pregnant (Gaskins et al., 2018). 

Why? Well, they were not quite sure in this study but we suspect it may be thanks to the omega-3 fatty acids found in fish & seafood. We know that omega-3 fatty acids have anti-inflammatory properties and can help support healthy blood flow including to the reproductive organs.

So, aim to enjoy seafood 2–3 times a week, focusing on low-mercury, nutrient-rich options like salmon, sardines, and trout or white fish like flathead, snapper, bream, dory. These are packed with omega-3s, which support egg quality, implantation, and overall reproductive health.

Check out these salmon recipes from Monique Cormack, fertility nutritionist and co-founder of arxi.

7. Limit Alcohol Intake

Alcohol can impact both egg and sperm quality and can delay the time it takes to get pregnant. The best advice is for all conception partners to have zero alcohol, especially when you think you might be pregnant (or the two week wait).

Some research highlights that more than two to four standard drinks per week may start to negatively impact reproductive health outcomes (Van Heertum & Rossi, 2017).

Learn more about going alcohol-free when trying to conceive at Every Moment Matters.

8. Invest in a Quality Prenatal Supplement

Choose a prenatal multivitamin tailored to your needs, containing folic acid and iodine as essentials and ideally some vitamin D, choline, zinc, selenium, B vitamins. Prenatal multivitamins can help support your preconception health and also supports a healthy pregnancy too.

Supplements like OvaGold are designed to accompany your prenatal supplement to support healthy reproductive function and protect your cells from free radicals. OvaGold features a unique blend of antioxidants crafted by Australian fertility nutrition professionals to support your preconception health from day zero.

9. Hydration is Key

It goes without saying, water is essential for us all. However, its role in reproductive and fertility health is underestimated. Being hydrated is key to support healthy cervical mucus production to allow the sperm to swim effectively through the reproductive tract around the time of ovulation and also supports healthy seminal fluid volume in males.

Make hydration fun by tracking your daily intake or infusing water with citrus and herbs. Or download an annoying (but effective) Drink Water Reminder App to nudge you to drink regularly throughout the day.

10. Prioritise Sleep and Mental Wellbeing

Restful sleep and stress management are non-negotiable for good health but especially when trying to conceive. We are beginning to understand the role of the sleep-inducing hormone, melatonin, in IVF outcomes which highlights the importance of adequate quality sleep (Yong et al., 2021).

Develop a bedtime routine going to bed and waking at similar times each night, yes, even on weekends! Try a bedtime story, white noise or pre-bed time meditation to help you wind down. 

And, of course, seek support from professionals or groups when navigating the emotional complexities of fertility. Connect with COPE for more support.

Your 2025 Fertility Journey Starts Here

Optimising fertility and reproductive health is a whole-of-person and whole-family approach that encompasses physical health, emotional resilience, and proactive preparation. 

At arxi, we’re here to simplify your journey with science-backed supports like OvaGold, designed to support your reproductive health from day zero.

Let’s make 2025 the year that you take control of the controllables on your trying to conceive path.

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