Fertility Nutrition: What to Eat When Trying to Conceive or Thinking Ahead
When you're trying to conceive, it's natural to want to do everything possible to support your fertility. While there's no magic fertility diet that guarantees pregnancy, research consistently shows that certain nutrients and eating patterns can significantly support reproductive health for both women and men.
You might be thinking "What should I eat to boost my fertility?" The answer isn't in strict rules or elimination diets, but in nourishing your body with the nutrients it needs for optimal reproductive function, before (and during) pregnancy.
The Science Behind Fertility Nutrition
Multiple studies demonstrate the connection between diet and fertility outcomes:
The Nurses' Health Study found that women following a "fertility diet" pattern had a 69% lower risk of infertility
Research shows that certain nutrients directly support egg and sperm quality
Studies indicate that dietary patterns can influence hormone balance and ovulation
Evidence suggests nutrition can impact IVF success rates
The key principle: Focus on nutrient density rather than restriction.
Essential Nutrients for Fertility
Folate (Not Just Folic Acid)
Why it matters: Critical for DNA synthesis and preventing neural tube defects Best sources: Dark leafy greens, legumes, asparagus, avocado
Omega-3 Fatty Acids
Why it matters: Support hormone production and reduce inflammation Best sources: Fatty fish (salmon, sardines, mackerel), walnuts, flaxseeds, chia seeds Target: 2-3 servings of fatty fish weekly or high-quality supplement
Antioxidants (Vitamins C, E, and others)
Why they matter: Protect eggs and sperm from oxidative damage Best sources: Colourful fruits and vegetables, nuts, seeds Focus on: Berries, citrus fruits, bell peppers, nuts, seeds
Iron
Why it matters: Iron deficiency can impact ovulation Best sources: Lean red meat, poultry, fish, legumes, spinach Tip: Combine plant-based iron with vitamin C for better absorption
Zinc
Why it matters: Essential for hormone production and egg development Best sources: Oysters, lean meat, pumpkin seeds, chickpeas Note: Particularly important for male fertility
Vitamin D
Why it matters: Impacts hormone regulation and may influence IVF success Best sources: Fatty fish, egg yolks, fortified foods, sunlight Consider: Testing levels and supplementing if deficient
The Fertility-Supporting Eating Pattern
Rather than focusing on individual nutrients, aim for an overall eating pattern that supports reproductive health such as a mediterranean style approach.
Emphasise:
Plenty of vegetables and fruits (aim for 7-9 servings daily)
Whole grains over refined grains
Healthy fats (olive oil, nuts, seeds, avocado)
Quality protein sources
Moderate amounts of dairy (if tolerated)
Fatty fish 2-3 times per week
Daily Structure Example
Breakfast: Greek yoghurt with berries, nuts, and 1 tbsp of pumpkin seeds Lunch: Large salad with mixed greens, chickpeas, avocado, and olive oil dressing Snack: Apple slices with almond butter Dinner: Grilled salmon with roasted vegetables and quinoa
Foods to Limit (or Eliminate)
Highly processed foods: Focus on whole foods most of the time Excessive caffeine: Keep to 1-2 cups of coffee daily Trans fats: Avoid commercially baked goods and fried foods High mercury fish: Limit shark, swordfish, king mackerel and Tuna Alcohol: Consider reducing or eliminating completely while trying to conceive
Special Considerations
If You Have PCOS
Focus on balanced meals with protein, healthy fats, and fiber
Choose complex carbohydrates over simple sugars
Consider inositol supplementation if advised by your health care provider
Focus on maintaining steady blood sugar levels
If You Have Endometriosis
Emphasise anti-inflammatory foods and anti-oxidants
Include plenty of omega-3 fatty acids
Consider reducing dairy and gluten if they trigger symptoms
Focus on gut health with fermented foods and fiber
Male Fertility Nutrition
Key nutrients for sperm health:
Zinc (oysters, pumpkin seeds, lean meat)
Selenium (Brazil nuts, fish, eggs)
Antioxidants (colorful fruits and vegetables)
Omega-3s (fatty fish, walnuts)
Folate (leafy greens, legumes)
Practical Implementation Tips
Meal Planning
Plan 2-3 fertility-supporting meals per week
Batch cook grains and legumes on weekends
Keep frozen vegetables and fruits on hand
Prepare snacks in advance
Shopping Strategy
Shop the perimeter of the grocery store first
Choose organic for the "Dirty Dozen" when possible
Buy fatty fish fresh or frozen
Stock up on nuts, seeds, and whole grains
Eating Out
Look for Mediterranean, Japanese, or other cuisines emphasising whole foods
Ask for dressings and sauces on the side
Choose grilled or roasted proteins over fried
Add extra vegetables when possible
When to Seek Professional Support
Consider working with a fertility nutritionist if:
You have specific dietary restrictions or food allergies
You've been diagnosed with PCOS, endometriosis, or other conditions
You're preparing for fertility treatments
You want personalised meal planning and supplement guidance
You’ve had ongoing symptoms without resolve and are ready to investigate the root cause
You're feeling overwhelmed by conflicting nutrition, supplement and lifestyle information
The Bottom Line
Fertility nutrition isn't about getting everything perfect all the time. It's about consistently nourishing your body with the nutrients it needs for optimal reproductive function. Small, sustainable changes often have more impact than dramatic dietary overhauls.
Remember: while nutrition plays an important role in fertility, it works best as part of a comprehensive approach that can also include medical care, stress management, and lifestyle optimisation.
Ready to optimise your fertility nutrition? Consider booking a free discovery call to assess your current approach and identify any areas for improvement.
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