Does Diet Really Affect Fertility?
While no food is a guaranteed path to conception, research does suggest that diet and nutritional status play a meaningful role in reproductive health — for both people with ovaries and those with sperm. A nutrient-rich, balanced diet supports healthy hormone production, egg and sperm quality, and a uterine environment that's conducive to implantation.
Here's a practical, evidence-informed look at how to eat with fertility in mind.
Nutrients That Support Female Fertility
Folate (Folic Acid)
Perhaps the most widely known fertility nutrient, folate is essential not just during early pregnancy but in the lead-up to conception. It supports cell division and reduces the risk of neural tube defects.
- Found in: leafy greens (spinach, kale), chickpeas, lentils, asparagus, fortified cereals
- Supplementation is strongly recommended: 400mcg daily, ideally starting at least one month before conception
Iron
Adequate iron levels are associated with healthier ovulatory function. Iron deficiency is one of the more common nutritional gaps for women of reproductive age.
- Found in: red meat, lentils, tofu, dark leafy greens, pumpkin seeds
- Pair plant-based iron with vitamin C to improve absorption
Omega-3 Fatty Acids
These healthy fats support hormone regulation and may improve egg quality. They also play a role in reducing inflammation, which can affect reproductive function.
- Found in: oily fish (salmon, mackerel, sardines), walnuts, chia seeds, flaxseed
Antioxidants
Vitamins C and E, selenium, and zinc help protect eggs and sperm from oxidative stress. A diet rich in colourful fruits and vegetables naturally provides these.
Nutrients That Support Male Fertility
Sperm health matters just as much as egg health. The following nutrients are particularly relevant for sperm quality, motility, and count:
- Zinc: Oysters, red meat, pumpkin seeds, chickpeas
- Selenium: Brazil nuts (just 1–2 a day is sufficient), fish, eggs
- Vitamin C: Citrus fruits, peppers, strawberries
- Coenzyme Q10 (CoQ10): Meat, fish, whole grains — also available as a supplement
- Folate: Also important for sperm DNA integrity
Foods and Habits Worth Limiting
| What to Limit | Why |
|---|---|
| Alcohol | Can disrupt hormone balance, reduce sperm quality, and affect egg development. Best to minimise or avoid entirely when TTC. |
| Ultra-processed foods | High in trans fats and refined sugars which may negatively affect ovulatory function and insulin sensitivity |
| Excess caffeine | High intake has been associated with reduced fertility in some studies; most guidance suggests under 200mg/day when TTC |
| High-mercury fish | Shark, swordfish, marlin — limit these when trying to conceive and during pregnancy |
The Mediterranean Diet as a Fertility-Friendly Framework
Rather than following a rigid fertility diet, many nutritionists and reproductive specialists suggest that the Mediterranean diet is one of the most evidence-supported eating patterns for overall reproductive health. It emphasises:
- Plenty of vegetables, fruits, and legumes
- Whole grains over refined carbohydrates
- Healthy fats (especially olive oil)
- Moderate amounts of fish and lean protein
- Limited red meat and processed foods
A Practical Note
Dietary changes support fertility over time — they're not quick fixes. Give yourself at least 3 months to see the potential benefits, as this roughly aligns with the development cycle of both eggs and sperm. And remember: a balanced diet is one piece of the puzzle. Stress management, a healthy weight range, quality sleep, and avoiding smoking all contribute meaningfully to reproductive health.
If you have concerns about your nutritional status or fertility, speaking with a registered dietitian and/or your GP is always a worthwhile step.