Have You Heard About Wheatgrass for Lowering FSH? Here’s Why We Say Skip It (and What to Do Instead)

If you’ve been on a fertility journey, you’ve likely heard about wheatgrass shots as a natural remedy to lower high follicle-stimulating hormone (FSH) levels. While wheatgrass is packed with nutrients and has been linked to hormone balance we suggest exercising caution before following this generalized dietary recommendation.

The Wheatgrass Hype: What It Offers

It’s true that wheatgrass has some health benefits that may seem promising for fertility:

• Hormone balance: The antioxidants and nutrient density in wheatgrass may help support hormonal balance and reduce stress levels.
• Menstrual problems: Wheatgrass may help relieve issues like PMS, potentially improving overall cycle health.
• Sperm quality: The folic acid in wheatgrass is linked to improved sperm count, DNA stability, and semen quality.
• Cell structure: Chlorophyll, a key compound in wheatgrass, may improve cell structure, reduce inflammation, and counteract toxins.
• Digestion: Wheatgrass contains amino acids that can aid in digestion, which is crucial for nutrient absorption.

While these benefits sound great, they come with a catch. Wheatgrass, even when labeled gluten-free, can still be cross-contaminated with gluten during harvesting or processing. For those with non-celiac gluten sensitivity (NCGS)—a condition we frequently see in clients with high FSH and low AMH —this can create unnecessary inflammation and stress in the body. And all of these incredible benefits can be found in foods, supplements and lifestyle choices that are much easier on your body and taste buds. 

Why We Recommend a Functional Approach

Instead of relying on wheatgrass shots (and holding your nose while drinking them), we believe in a more comprehensive, functional approach to lowering FSH and improving fertility. Here’s what you can do:

1. Get the Right Nutrients Through Diet

Fuel your body with foods that support hormone health:

• Omega-3-rich foods: Omega-3s support hormone production and help regulate the menstrual cycle in women while enhancing sperm quality in men (1, 2). Rich dietary sources of omega-3s, such as fish like salmon, mackerel, and sardines, possess potent anti-inflammatory properties. To increase your omega-3 intake beyond fish, consider incorporating other foods into your diet. Flaxseeds, chia seeds, hempseeds, and walnuts are rich in alpha-linolenic acid; sprinkle them on meals or snacks. Certain seaweeds and algae, particularly those containing DHA, are a great plant-based omega-3 food source. Diversifying your intake with these foods can help support hormone balance and reproductive health effectively.

• Protein: Determining your daily protein needs depends on factors like age, gender, weight, and activity level. Experts suggest aiming for 1.2 to 2.2 grams per kilogram of body weight daily. For example, a 130-pound woman should aim for about 70 grams daily, with optimal intake around 129 grams. 

• Berries: Blueberries, strawberries, raspberries, and cranberries contain antioxidants, particularly flavonoids and vitamin C. These compounds reduce oxidative stress and inflammation, promoting healthier eggs and sperm.

• Leafy Greens and Vegetables: Spinach, kale, and Swiss chard are abundant in vitamins, minerals, and phytonutrients. These foods are also rich in antioxidants such as lutein and zeaxanthin. These antioxidants are known to have positive effects on reproductive health. Furthermore, broccoli and other brassica vegetables contain phytoestrogens that help maintain female hormone balance. 

• Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats and micronutrients. They are rich in CoQ10, selenium, zinc, and vitamin E, which are essential for fertility and reducing inflammation 

• Pre and Probiotic Foods: Prebiotic foods like asparagus, bananas, garlic, and onions nourish beneficial gut bacteria, enhancing nutrient absorption and immune function. Meanwhile, probiotic foods such as sauerkraut, and kimchi contain live beneficial bacteria that directly influence gut health, hormone balance, and inflammation reduction, ultimately enhancing reproductive health. 

2. Supplement Wisely

• Omega-3 fatty acids: Essential for reducing inflammation and supporting hormone production.
• Methylfolate Prenatal - skip the folic acid which is the synthetic form of folate.  Over 60-80% of us have the MTHFR gene mutation making it difficult to absorb the folic acid. 
• Probiotic - Pathogenic bacteria in the gut can certainly be a reason for preventing pregnancy success. Not to mention the link between hormone regulation and gut health are closely linked together considering one of our main hormones, estrogen, metabolism pathway can be impacted by microbes in the gut. In addition, inflammation is seen at lower levels in the body for those who use probiotics.
• DHEA: This hormone precursor can help balance reproductive hormones, but consult your doctor first before supplementing as there are side effects and not everyone needs additional DHEA.  
• Bioidential Hormones - consider bioidentifcal hormones such as progesterone and estrogen.  Always select bioidentical form as synthetic forms can make symptoms worse and be sure to make targeted diet/lifestyle changes alongside the HRT.

3. Manage Stress Levels

Chronic stress can wreak havoc on your hormones. Incorporate stress-reducing techniques like:

• Meditation
• HeartMath
• Yoga
• Deep-breathing exercises
• Taking walks outside

4. Add Magnesium

Eighty (80%) percent of us are deficient in magnesium.  Magnesium deficiency can be linked to PMS, leg cramps, insomnia, heart palpations, fatigue, migraines and anxiety.  When added via supplementation or lotion/oil it can balance progesterone and estrogen and help to decrease inflammation which ultimately helps with successful embryo implantation.

5. Test, Don’t Guess

Most importantly, we recommend identifying the underlying cause of your high FSH through functional testing. Hormonal imbalances, inflammation, nutrient deficiencies, and even gut health issues can contribute to elevated FSH levels. Testing can help pinpoint the exact issue so we can create a customized plan for you.

A Better Way Forward

Instead of throwing spaghetti—or in this case, wheatgrass shots—at the wall, let’s work smarter to understand your unique fertility needs. The path to pregnancy is about more than quick fixes; it’s about uncovering the root cause of your fertility struggles and supporting your body with personalized, effective solutions.

Ready to learn more? Check out our podcast episode "Does Wheatgrass Really Help Low AMH and How?" for a deeper dive into this topic.

Your fertility journey deserves more than a one-size-fits-all approach. Let’s uncover the best path forward—no wheatgrass required.