Fertility & Nutrition: What to Eat When You’re Trying to Conceive

Discover the top foods to support fertility, hormone balance, and egg quality. Backed by science and tailored for women trying to conceive.

🌱 Why Diet Matters for Fertility

When trying to conceive, you’ve likely heard advice about ovulation tracking, prenatal vitamins, or timing—but what you eat every day can also influence your fertility in a major way.

Your body uses the nutrients in food to produce hormones, mature eggs, support implantation, and prepare for pregnancy. An imbalanced diet can disrupt these processes. In contrast, a fertility-friendly diet can improve egg quality, menstrual regularity, and overall reproductive health.

🍓 The Fertility Diet: Backed by Research

The Harvard Fertility Diet and other studies have linked certain eating patterns with improved ovulation and conception outcomes—especially for women with ovulatory infertility.

Here’s what to focus on:

✅ Fertility-Friendly Foods

• Leafy Greens: Spinach, kale, arugula (rich in folate and iron)

• Berries & Citrus: Antioxidants protect eggs from oxidative stress

• Whole Grains: Brown rice, quinoa, oats (regulate blood sugar & hormones)

• Healthy Fats: Avocados, olive oil, nuts, seeds (boost hormone production)

• Lean Proteins: Eggs, chicken, fish, tofu, legumes

• Full-Fat Dairy: Linked with better ovulation rates than low-fat options

• Omega‑3s: Salmon, walnuts, flaxseeds support egg quality & reduce inflammation

🚫 What to Avoid When Trying to Conceive

Certain foods and habits may hinder fertility and hormone balance:

• Trans Fats: Found in processed snacks, baked goods, margarine

• Refined Carbs & Sugar: Can spike insulin, affecting ovulation

• Highly Processed Foods: Often low in nutrients and high in additives

• Excess Caffeine: Aim for <200mg per day (about 1 cup of coffee)

• Alcohol & Smoking: Both reduce egg quality and increase miscarriage risk

🧪 Key Nutrients to Prioritize

Whether through diet or supplements, these nutrients are essential:

• Folate (B9): Crucial for early fetal development and ovulation

• Iron: Supports healthy periods and oxygen delivery to cells

• Vitamin D: Regulates menstrual cycles and improves IVF success

• Zinc & Selenium: Key for hormone balance and egg protection

• CoQ10: May improve egg quality, especially in women over 35

• Choline: Supports neural development and overall fertility health

🥄 Sample Daily Meal Plan for Fertility

Breakfast:
Oatmeal with flaxseeds, almond butter, and blueberries

Lunch:
Quinoa salad with kale, chickpeas, avocado, and lemon-olive oil dressing

Snack:
Greek yogurt with walnuts and sliced strawberries

Dinner:
Grilled salmon with sweet potatoes and steamed spinach

Bonus:
Hydrate well and aim for 7–9 hours of sleep!

🩺 Nutrition & Medical Support Go Hand-in-Hand

While food can be powerful, it isn’t a replacement for medical care—especially if you’ve been trying to conceive for over a year (or 6 months if over 35). Pair your healthy diet with:

• Regular fertility checkups

• Hormonal testing

• Stress reduction strategies

• Personalized treatment, if needed

✅ Final Thoughts

Food is one of the most empowering areas you can control on your fertility journey. The right nutrients can balance hormones, protect eggs, and prepare your body for pregnancy.

📍 Need clarity or support?

FAQs

• 1. Can diet really impact fertility?

  Yes. Research shows that certain dietary patterns can improve ovulation, hormone balance, and egg quality. A nutrient-rich, anti-inflammatory diet may increase your chances of conceiving naturally or through assisted reproduction.

• 2. What is the best fertility diet?

  The best fertility diet focuses on whole foods: leafy greens, whole grains, healthy fats (like avocado and olive oil), lean proteins, full-fat dairy, and antioxidant-rich fruits. It limits processed foods, trans fats, added sugars, and refined carbs.

• 3. Are there specific foods that boost egg quality?

  Yes. Foods high in antioxidants, omega‑3 fatty acids, folate, and coenzyme Q10 (CoQ10) may support egg health by reducing oxidative stress and inflammation. Examples: salmon, berries, leafy greens, walnuts, and eggs.

• 4. What foods should I avoid when trying to conceive?

  Limit or avoid:

  • Processed foods

  • Sugary snacks or drinks

  • Trans fats

  • Excess caffeine (>200 mg/day)

  • Alcohol

  • Artificial sweeteners and highly refined carbs

• 5. How soon can a diet change improve fertility?

  Sperm and egg development take about 70–90 days, so diet changes may begin to show impact in 2–3 months. Consistency over time matters most.

• 6. Should I take supplements in addition to eating well?

  If you have gaps in your diet, supplements can help. Key nutrients to discuss with your doctor include: prenatal vitamins, folic acid, vitamin D, iron, zinc, selenium, and omega‑3s.