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

When you’re trying to conceive (TTC), it’s easy to focus on timing, cycles, and supplements. But what you put on your plate every day can also play a powerful role in your fertility journey.

Nutrition directly influences hormone production, ovulation, egg and sperm health, and even embryo implantation. While there’s no magical superfood that guarantees pregnancy, science shows that certain eating habits can increase your chances of conception.

Here’s how fertility and food are connected—and what to eat (and limit) when TTC.

🍳 How Nutrition Affects Fertility

Your reproductive system is tightly linked to your overall metabolic health. Nutrients support hormone regulation, ovulation, uterine lining development, egg quality, and sperm production.

The key ways nutrition supports fertility:

• Regulates insulin, which affects ovulation

• Supports hormonal balance (like estrogen and progesterone)

• Helps prevent oxidative stress and inflammation

• Supports healthy body weight and BMI (too low or high can impair ovulation and sperm health)

• Enhances egg and sperm quality through antioxidants and micronutrients

✅ Best Fertility-Boosting Foods

Here’s what a fertility-friendly diet often includes, inspired by the Mediterranean-style approach:

🥬 Leafy Greens & Veggies
High in folate, iron, and antioxidants—essential for egg health and early pregnancy development.

🥚 Lean Proteins
Eggs, poultry, fish, tofu, and legumes help build hormones and provide essential amino acids.

🐟 Omega‑3 Rich Fish
Salmon, sardines, and mackerel reduce inflammation and support hormone production. (Avoid high-mercury fish like swordfish and king mackerel.)

🥜 Nuts & Seeds
Almonds, walnuts, flaxseeds, and pumpkin seeds are packed with healthy fats, zinc, selenium, and vitamin E.

🍓 Antioxidant-Rich Fruits
Berries, oranges, and kiwi help combat oxidative stress, which can damage eggs and sperm.

🍞 Whole Grains
Brown rice, quinoa, oats, and whole wheat help regulate blood sugar and insulin—important for ovulatory health.

🥛 Full-Fat Dairy (in moderation)
Some studies show a link between moderate full-fat dairy and reduced ovulation disorders.

❌ Foods to Limit for Fertility

While no food needs to be “banned,” reducing certain items may improve your reproductive health:

🚫 Trans Fats
Found in processed snacks and fried foods—associated with inflammation and ovulatory dysfunction.

🚫 Refined Carbs & Sugary Drinks
Can spike insulin and lead to hormone imbalances, especially in conditions like PCOS.

🚫 Excess Soy
Phytoestrogens in soy may impact hormone levels—moderation is key.

🚫 Alcohol
Excessive drinking (more than 1–2 drinks/week) can reduce fertility in both men and women.

🚫 Caffeine
Over 200 mg per day (about 2 cups of coffee) may impact conception or early pregnancy—aim for moderation.

🧬 What About Male Fertility?

Sperm health also responds well to good nutrition.

Men trying to conceive should focus on:

• Zinc (pumpkin seeds, beef)

• Selenium (Brazil nuts, tuna)

• Folate (leafy greens)

• Vitamin C and E (citrus, almonds)

• Omega‑3s

• Hydration and weight management

🧪 Should You Take Fertility Supplements?

A good prenatal vitamin is often recommended even before pregnancy—for both partners.

Look for a supplement that includes:

• Folate (NOT folic acid)

• Iron

• Zinc

• Vitamin D

• CoQ10 (especially for women 35+)

• Omega‑3 (DHA/EPA)

• Myo-inositol (for PCOS or egg quality)

Talk to your fertility doctor before adding new supplements.

📝 Final Thoughts

Fertility is influenced by many things you can’t control—but your diet is one thing you can.

Whether you’re just starting your TTC journey or exploring fertility treatment, shifting your nutrition to support hormone health and egg quality can make a meaningful difference.

📍 Need clarity or support?

FAQs: What to Eat When You’re Trying to Conceive

• 1. Can what I eat really affect my fertility?

  Yes—nutrition plays a vital role in reproductive health. The right nutrients support hormone balance, egg and sperm quality, ovulation, and a healthy uterine lining. While diet alone can’t guarantee pregnancy, it can help improve your chances, especially when combined with healthy lifestyle choices.

• 2. What’s the best diet for trying to conceive?

  The Mediterranean-style diet is one of the most recommended for fertility. It includes lots of vegetables, fruits, whole grains, lean protein, healthy fats (like olive oil and nuts), and omega-3-rich fish. It’s anti-inflammatory, hormone-friendly, and supports long-term metabolic health.

• 3. Are there specific nutrients I should focus on?

  Yes. Some of the top fertility-boosting nutrients include:

  • Folate (leafy greens, lentils)

  • Iron (beans, red meat)

  • Omega‑3s (fatty fish, flaxseeds)

  • Zinc & selenium (pumpkin seeds, Brazil nuts)

  • Antioxidants like Vitamin C, E, and beta-carotene (berries, citrus, carrots)

• 4. Should I avoid certain foods when TTC?

  Try to reduce:

  • Trans fats (fried or processed foods)

  • Excess sugar and refined carbs

  • High-mercury fish

  • Over 200 mg of caffeine per day

  • Excessive alcohol

  • Ultra-processed snacks

    All of these can impact hormones, inflammation, or egg and sperm health.

• 5. What about prenatal vitamins—should I start them before pregnancy?

  Absolutely. Fertility experts recommend starting a prenatal vitamin 3 months before conception. Look for folate (not folic acid), vitamin D, iron, and omega-3s. CoQ10 and myo-inositol may be added for women over 35 or with PCOS.

• 6. Can nutrition help male fertility too?

  Yes! Sperm health improves with a diet rich in:

  • Zinc, selenium, folate, omega‑3s

  • Antioxidants (like vitamin C and E)

  • A healthy weight and reduced alcohol/smoking

    It takes about 3 months to see the effects of dietary changes on sperm.