Blood sugar. It’s not always what we think about first when we talk about getting pregnant. Most of us picture hormones, cycles, or maybe even supplements and tests. But, surprisingly, the way our body manages glucose—the energy fuel in our blood—has a profound impact on our ability to conceive.
Whether you’re just starting to try, have been at it for a while, or simply want to nourish your wellbeing, understanding blood sugar balance is an empowering step. It’s not about perfection or fear—just gentle, everyday awareness that honors both science and the lived experience of being in a body that hopes, tries, and sometimes struggles.
Blood sugar (more formally, blood glucose) is the amount of glucose circulating in your bloodstream. This comes mainly from what we eat—especially carbohydrates, but also from the breakdown of other nutrients. Our bodies use this glucose as a prime source of energy for cells. To manage blood sugar, we rely on hormones—mostly insulin—to keep levels steady, not too high or too low.
Why does this matter? Because stable blood sugar supports everything from mood and energy to hormone balance, including the delicate orchestra of hormones involved in conception.
Let’s get specific. When blood sugar isn’t well-regulated, our bodies are in a kind of “stress mode” more often. Here’s what that can mean for reproductive health:
Research has consistently found that even women without a medical diagnosis like diabetes or polycystic ovary syndrome (PCOS) may have suboptimal fertility if their blood sugar frequently swings up and down. In fact, according to the Nurses’ Health Study, women whose diets maintained more stable blood sugar had significantly fewer problems with ovulation.
Polycystic ovary syndrome (PCOS) impacts up to 1 in 10 women of reproductive age, and it’s one of the most studied links between blood sugar and fertility. Around 70% of people with PCOS have some degree of insulin resistance—even before weight is taken into account (National Institutes of Health).
If your cycles are irregular, you’ve been told you have “hormonal imbalance,” or you’re struggling with acne or excess hair growth, PCOS and underlying blood sugar sensitivity might be a missing piece to consider.
Sometimes, blood sugar imbalances go undiagnosed for years. You don’t need a label to start benefitting from more stable energy. Some common signs include:
If these feel familiar, it’s not about blame. Most of us haven’t been taught how everyday habits shape our blood sugar landscape. The encouraging news: Small steps can shift the terrain, often in a matter of days or weeks.
Each part of the menstrual cycle has different hormonal needs, and blood sugar can either help—or hinder—them:
This means that working gently to support blood sugar throughout the month is one of the most caring things you can do for your fertility.
No one needs a rigid diet plan or “perfect” nutrition to help their fertility. Instead, think of blood sugar-friendly habits as a form of nourishment and self-compassion. Here are simple ways to support balance:
None of these changes need to be all-or-nothing. Try one or two that feel gentle and accessible, and notice how your energy, mood, or even your cycle shifts with time.
Some foods are especially helpful for balancing blood sugar and nourishing fertility. Consider integrating these:
Meanwhile, keep ultra-processed foods, packaged snacks, and refined sugars as the exception, not the rule. The goal isn’t deprivation, but nourishment—and finding pleasure in foods that love you back.
For many, the hardest part of making changes isn’t what’s on the plate, but the feelings it stirs up—especially when hopes for a baby are already entangled with so many emotions. Remember: Small steps matter. There’s no one way to “do it right.” Even gentle shifts in how you approach meals, snacks, and daily rhythm can build trust with your body and lay a stronger foundation for fertility.
If you find yourself overwhelmed or frustrated, take a deep breath. Consistency, not perfection, is what nourishes the body and the heart over time.
Sometimes, even with the kindest intentions, blood sugar remains a struggle—especially with PCOS, irregular cycles, or signs of prediabetes. Working with a nutritionist, naturopath, or holistic fertility coach can make all the difference. Blood tests (like fasting glucose, HbA1c, or insulin levels) can offer valuable insights to tailor your self-care even more closely to your needs.
Balanced blood sugar is about much more than numbers. It’s about supporting your body’s deep intelligence so it can do what it’s meant to do, with as much resilience and grace as possible. Whether you’re trying to conceive now, preparing for the future, or simply wanting to feel more vibrant in your own skin, small, steady shifts in everyday habits ripple out into all parts of life—including your hopes for growing your family.
Above all, honoring the journey—messy, imperfect, beautiful—is the most potent nourishment of all.