Fertility hormones: Essential female reproductive hormones and how to balance them for conception

An illustration of a woman and fertility hormones.
  • Updated Nov 28, 2024
  • Published

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Created with Hector Chapa, MD, FACOG, Clinical Assistant Professor of Obstetrics and Gynecology, USA

In this article
In a nutshell
  • The four main fertility hormones in females include FSH, LH, estrogen, and progesterone. The LH and FSH hormones are involved in ovulation, and progesterone and estrogen hormones prepare the uterine lining for the baby’s growth and development. 
  • An imbalance of fertility hormones can interfere with ovulation and affect the female’s ability to conceive. 
  • Lifestyle factors, like a healthy diet, moderate exercise, limiting smoking and alcohol and using certain supplements with the doctor’s recommendations, can help improve fertility and restore hormonal balance.

The four major female fertility hormones involved in the reproduction cycle include FSH, LH, estrogen and progesterone. The FSH and LH hormones help in ovulation (the release of egg from the female’s ovaries) and promote follicular growth. Estrogen and progesterone prepare the female’s uterine lining for implantation, making the body ready for conception. 

A balance of all the fertility hormones is necessary for a healthy pregnancy to occur. Moreover, hormonal imbalance may disrupt the process of ovulation and fertilization and increase the risks of infertility. So, let’s discuss female fertility hormones, how to balance hormones for fertility, and healthy conception in detail.

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What are fertility hormones?

The female reproductive hormones, also known simply as “fertility hormones,” work together to stimulate ovulation and create a healthy environment in the female’s uterus for the embryo to grow and develop into a baby.

The four significant hormones, estrogen, progesterone, LH, and FSH, are released monthly to prepare the female’s body for pregnancy. If the pregnancy is successful, the body releases another hormone called the Human chorionic gonadotropin (hCG) hormone, which is a strong indicator of a positive pregnancy.

A chart showing female reproductive hormones during a menstrual cycle.

FSH hormones

During the beginning of the female’s menstrual cycle, the pituitary gland releases follicle-stimulating hormones (FSH) to initiate the growth and maturation of ovarian follicles containing an egg.

Estrogen

As the follicles in the ovary grow, the body releases estrogen hormones. Estrogen thickens the lining of the uterus and prepares it for conception.

LH hormones

Right after the maturation of follicles in the ovaries, a surge in LH hormones causes the ovaries to mature and release an egg. The luteinizing hormone stimulates the ovulation process.

Progesterone

Progesterone production begins after the luteinizing hormone (LH) starts the ovulation process. Progesterone prepares the uterine lining (endometrium) for the embryo to implant and grow.

hCG hormone

After a successful implantation of the embryo in the female’s uterine lining, the placenta (a temporary organ that develops in the uterus after conception) releases a hormone called human chorionic gonadotropin (hCG) hormone. The levels of hCG appear in a female’s blood 11 days after conception, and they continue to increase during the first 8 to 10 weeks of pregnancy.

The hCG hormone triggers the body to release more progesterone and estrogen hormones. These three hormones work together to thicken the uterine lining, create an environment for the embryo to grow, and develop and inhibit menstruation.

👉Find out more: How long does it take to get pregnant after sex: Understanding the timeline

Which hormone is responsible for ovulation?

So, primarily, what hormone triggers ovulation or which hormone is responsible for ovulation? The LH (luteinizing hormone) is the primary and major hormone responsible for ovulation. As soon as the developing egg follicles mature in the ovary and become dominant, a sudden increase in LH levels triggers ovulation. An LH surge stimulates the ovaries and causes the dominant follicles to release an egg, which travels to the fallopian tubes.

The LH surge is the most fertile period as your ovaries release an egg that is ready to be fertilized. The egg remains viable up to 24 hours after releasing from the ovary, during which conception is possible. After this time, the egg ruptures and releases out of the body through menstruation.

Hormones essential for getting pregnant

All four hormones, including LH, FSH, estrogen and progesterone, are the fertility hormones in females and are crucial for a successful pregnancy. FSH and LH hormones help in ovulation, and low or high levels of these hormones can cause premature ovulation or anovulation, reducing the chances of a successful implantation. 

A low estrogen and FSH hormone level can reduce follicle growth and prevent it from developing into a mature egg, affecting ovulation and fertilization. 

Progesterone prepares the uterine lining for embryo growth and development, and disrupted levels of progesterone can impair the thickening of the uterine lining to an acceptable level, affecting the growth of an embryo.

How to balance hormones for fertility

Having regular and proper menstruation every month is a strong indicator of your hormonal health. It means all fertility hormones are released in your body correctly, resulting in ovulation, endometrial thickening and menstruation. So, as soon as a healthy sperm reaches your egg during ovulation, it will lead to fertilization and pregnancy. 

But how to balance hormones for fertility? Here are some natural ways to balance your fertility hormones:

1. Diet

One of the most natural ways to boost your fertility hormones is focusing on your diet. Studies suggest that a diet rich in vitamins, minerals, plant-based proteins, dietary fiber and omega-3 fatty acids (i.e., Mediterranean diet) can improve female fertility, and a diet high in sugars, trans fats, and refined carbohydrates can negatively affect fertility. 

  • The Mediterranean diet recommends a high consumption of vegetables, fruits, pulses, and unrefined carbohydrates, like brown rice, oats, quinoa, legumes, poultry, low-fat dairy, and fish, and a low consumption of simple sugars and red meat. 
  • Moreover, a diet rich in fruits, vegetables, grains, legumes, nuts, and seeds will also help in increasing your estrogen hormones naturally. In addition, a diet rich in healthy fats, like coconut oil, avocados, and zinc and magnesium-rich foods, and omega-3 fatty acids helps boost progesterone hormone naturally.

Consuming high glycemic index foods (high-carb foods), like white bread, potatoes, white rice, pasta, snacks, and high-starch foods, can increase insulin resistance and cause oxidative stress and dyslipidemia, negatively impacting fertility and significantly affecting ovarian functions.

Hence, focusing on a diet that avoids high-carb, sugary, and trans fats food and increasing the intake of plant-based, omega-3 fatty acids, and unrefined carbohydrates is a fundamental way to improve your fertility hormones.

2. Exercise

Physical activity helps improve blood circulation, maintain weight, and reduce stress, which are all beneficial for a woman’s reproductive health. 

Studies show that females involved in moderate-intensity exercise or physical activity have a 15-27% higher fertility rate than inactive females. 

Exercise increases blood circulation to the entire body and the uterus and ovaries, which improves egg quality and embryo implantation, resulting in a healthy conception. 

However, excessive exercise may harm fertility, so it is important to choose the right, moderate form of physical activity to improve your fertility, like: 

  • Stretching before exercise to improve flexibility and release tension. It also helps minimize the risk of injuries during exercise.
  • Cardio exercises, like walking, jogging, and aerobics for around 30 minutes daily.
  • Regularly lifting small weights to strengthen your core muscles, pelvis, upper abdomen, and legs to make them strong and flexible to carry a baby.
  • Engaging in yoga, like legs up the wall, back rolls, extended triangle, frog pose, extended puppy pose, bridge, and cobra to relieve stress and tension and tone down the body.

3. Lifestyle modifications

Other lifestyle changes that can improve your reproductive health include: 

  • Avoid smoking. Smoking can negatively impact your ovaries and diminish your egg supply too early.
  • Limit or avoid heavy alcohol consumption. Heavy drinking of alcohol can cause problems in ovulation.
  • Avoid exposure to harmful toxins, like pesticides, lead, dry-cleaning solvents, and other chemicals.

👉Find out more: How do I know if I am fertile enough to get pregnant? Key signs and tips

Supplements to balance hormones for fertility

Certain herbal or plant-based supplements are available which are composed of natural ingredients that can help you balance hormones for fertility. However, it is important to consult your healthcare provider before starting any supplement as they can guide you based on your individual health condition.

Some of the most common supplements to balance hormones for fertility include:

1. Vitex

Vitex is a large shrub or a deciduous tree that produces berries. It contains flavanoids, essential oils, fatty oils, and an alkaloid known as viticin. Vitex has been known to treat low progesterone production, lower high prolactin levels, and treat corpus luteum insufficiency, which helps improve fertility. It is available as a supplement in capsule form to support female hormonal balance.

2. Maca root

Maca root is another plant rich in protein, essential amino acids, iron, potassium and calcium. It also contains bioactive compounds, like alkaloids, glucosinolates, and macamides. Maca root has been known to improve libido and increase fertility. It is available as a  supplement in capsule and powder form. However, it is important to consult your healthcare provider before starting this supplement.

3. Omega-3

Omega-3 fatty acids are the healthy fats needed to support the body’s health. It is found in fatty fish, chia seeds, and flax seeds. You need to take these fats from your diet as the body can’t produce it in the required amount. Omega-3 fatty acids are also needed to support fertility as it helps improve hormonal balance, embryo implantation, and oocyte quality. 

Apart from taking them from diet, omega-3 is also available as a supplement in capsule form to help your body achieve the amount needed to improve fertility and support pregnancy.

Factors that can disrupt fertility hormones

The following factors can disrupt fertility hormones: 

  • Lifestyle factors including poor diet, smoking, alcohol abuse and stress.
  • Environmental factors including  exposure to toxins and chemicals.
  • Certain medical conditions, like PCOS, hypothyroidism, and hyperthyroidism, can disrupt fertility hormones and lead to infertility if the condition persists or remains untreated.
  • Age: As a woman reaches 35 years old, her fertility begins to decline, which can affect the egg quality and quantity, causing problems in conceiving.

When to consult a doctor about fertility hormones

It is ideal to consult your healthcare provider about your fertility hormones if: 

  • You have irregular periods, no periods, or very painful periods, and symptoms like excessive hair growth, weight changes and acne.
  • You are 35 or older and have been trying to conceive for over a year.
  • You have been diagnosed with any female reproductive disorders, like endometriosis, PCOS, sexually transmitted infections, cervical cancer, or others and are experiencing problems in conceiving.

Your doctor may recommend fertility treatments depending on your condition. The three standard treatment options for infertility include medicines like clomiphene or gonadotropins to stimulate ovulation, surgical procedures to correct the cause of infertility, or assisted conception, like in-vitro fertilization.

Trying to fix your hormones?

Try Femia’s plan that helps remove your blocks to get pregnant

Try Femia now

Questions from the Femia community

  • Is it possible to track my fertility hormones at home?

    Yes, certain methods are available that can help you track your fertility hormones at home, like follicle-stimulating hormone (FSH) tests and ovulation predictor kits that use strips to detect your fertility hormones.

  • How does thyroid health affect my fertility hormones?

    Your thyroid gland produces essential hormones, like T3 and T4, which control the body's metabolism, growth, and development and indirectly regulate FSH and LH production. Hypothyroidism is a condition in which the thyroid gland doesn't produce enough T3 and T4 hormones, which affects ovulation and can lead to infertility.

  • Can birth control impact my fertility hormones long-term?

    No, the use of birth control pills or any form of contraceptive doesn't impact your fertility for the long term, regardless of the duration of use. It can alter your hormonal levels or dysregulate your menstrual cycle for a short period, which returns to normal within a few weeks of stopping the contraception.

  • What role does insulin play in fertility hormones?

    Insulin resistance affects female fertility by activating oxidative stress, which interferes with hormone secretion, oocyte development, energy metabolism, and embryo quality and implantation.

The bottom line

Our fertility hormones are involved in each stage of the reproductive cycle. The LH and FSH hormones help develop follicles within the ovaries and stimulate ovulation, while estrogen and progesterone prepare the uterine lining for implantation and embryo development.

A dysregulation in the levels of any of these hormones can impact ovulation, affecting the female’s ability to conceive. Luckily, various lifestyle changes, like following specific diets, like the Mediterranean diet, moderate exercise and yoga, limiting alcohol and smoking and adding supplements to balance hormones for fertility, can help restore hormonal balance and enhance fertility. Using an app to track fertility windows can help you monitor ovulation and identify the optimal time for trying to conceive.

However, it is essential to consult your healthcare provider for an individualized checkup before you start any supplement, especially if you experience symptoms like an irregular menstrual cycle, weight changes, increased sensitivity to cold or heat, fatigue, depression, or changes in bowel movement, as they may be a sign of hormonal imbalance.

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