How to Improve Ovulation Naturally

Many assume that if they have regular cycles, then they must be ovulating, but this isn’t true!

A regular period does NOT mean that you are ovulating.

In fact, 10-15% of those with regular periods are NOT ovulating.

When you don't ovulate, this means that the body isn’t producing enough progesterone in the luteal phase. This can lead to estrogen being relatively too high in comparison which is commonly termed as estrogen dominance.

If you’re not ovulating, there are home remedies for ovulation that can help support your body without the use of medication. This is one of my areas of expertise and where natural medicine solutions shine!

The first step is to determine WHY you’re not ovulating.

This could be due to one or several of the following most common reasons:

• Insulin resistance
• Diminished Ovarian Reserve due to congenital, medical, surgical, or age
• Functional Hypothalamic Amenorrhea (FHA)
• Hypothalamic and pituitary disorders or injury
• Polycystic Ovary Syndrome (PCOS)
• Hyperprolactinemia
• Thyroid disorders
• Ovarian cysts

If you are trying to conceive, it’s important to know IF and WHEN you are ovulating. This is where ways to boost ovulation naturally come into play. The highest probability of conception occurs when sperm enters the uterus and tubes 1-2 days before ovulation. This gives sperm and egg a higher chance to meet, as sperm can survive for 5-6 days.

Ways to determine ovulation:

Menstrual Cycle Tracking

I use the Flow app, but you can browse the period tracking apps to see what you like. (Just using an app to predict when you’re ovulating is the least effective method). Other apps I love monitor your basal body temperature (BBT) and are listed below.

Cervical Mucus

Your cervical mucus changes throughout your cycle. During ovulation, cervical mucus tends to be a stretchy, vicious-like, egg-white like substance. After ovulation the cervical mucus becomes sticky and thick.

Basal Body Temperature (BBT)

To take your BBT, you need a special thermometer for this. In order to use this method in the most precise way, you must take your temperature every morning before getting out of bed. Right after ovulation, you will notice 0.5-1 degree rise in temperature. BBTs: Iproven, Daysy Fertility Tracker, TempDrop, Natural Cycles, and Kindara Fertility

Ovulation Predictor Kit (OPK)

Ovulation occurs approximately 14-26 hours after a positive test. A word of caution: home kits have a 5-10% false reading (either negative or positive). Therefore, serum confirmation can be useful in patients who cannot detect a urinary LH surge.

Progesterone

This is generally a standard blood test taken on Day 18-24 of the cycle or 7 days before expected menses. Urine metabolites may also be used as is done with Dutch Test and Proov Test.

Transvaginal Ultrasound

Usually not necessary unless you are doing Assisted Reproductive Technology (ART).

Ways to support ovulation naturally

If you're not ovulating, there are several interventions depending on the root cause. For women entering perimenopause, who have premature ovarian insufficiency (POI), or diminished ovarian reserve (DOR) taking progesterone can be helpful because this is naturally a time of life when the body stops ovulating and, therefore, stops making progesterone. It simply replaces the hormone the body can no longer produce. In other cases, when the body is capable of ovulating, lifestyle changes and supplements can make a significant difference in restoring one’s progesterone production. Natural supplements for ovulation like inositol or omega-3s can improve outcomes in cases of insulin resistance or Functional Hypothalamic Amenorrhea (FHA).

Diet

Diets favoring omega-3 fatty acids, lean organic proteins, whole grains, fruits, and vegetables support fertility. Foods that support ovulation are organic and GMO-free when possible.

Exercise

Work with a practitioner to determine what is the best type of exercise for you! For example, in PCOS: An exercise plan that includes 30 min 3x weekly with a target of 60–70% of VO2max has been shown to improve fertility. In FHA: The more restorative exercise, the better.

Supplementation

• Inositol - used to support anovulatory cycles as impacted by insulin resistance.
• Melatonin - can act as an antioxidant in ovaries to remove free radicals and decrease DNA damage.
• Black Cohosh - can increase luteal progesterone concentration in cases such as PCOS.
• Omega 3’s - can lower the frequency of anovulation, especially in FHA.
• Vitamin C - can increase luteal progesterone production in cases of luteal phase defect.

If you’re experiencing ovulation issues, it’s essential to address your unique root cause to boost ovulation naturally and/or improve your fertility.

And if you’re looking for help on your fertility journey, schedule a free 15-min discovery call with us!