Fertility and Nutrition: What to Eat When Trying to Conceive
Fertility and Nutrition: What to Eat When Trying to Conceive
Nutrition plays a more significant role in fertility than many people realise. Research consistently shows that dietary patterns can influence ovulation, sperm quality, and overall reproductive health.
The Fertility Diet: What the Science Says
A landmark study from Harvard's Nurses' Health Study followed over 18,000 women and identified specific dietary patterns associated with improved fertility. The key findings form what researchers call the "fertility diet."
Foods That Boost Fertility
Leafy greens and folate-rich foods: Spinach, kale, and broccoli are rich in folate, essential for healthy cell division and preventing neural tube defects. Aim for at least 400mcg of folic acid daily.
Omega-3 fatty acids: Found in salmon, sardines, walnuts, and flaxseeds. These healthy fats support hormone production and reduce inflammation that can impair fertility.
Whole grains: Brown rice, quinoa, and oats provide slow-release energy and B vitamins. Studies show women who eat whole grains have better ovulatory function.
Lean proteins: Chicken, fish, beans, and lentils provide amino acids needed for egg and sperm development. Plant-based proteins may be particularly beneficial.
Antioxidant-rich fruits: Berries, citrus fruits, and pomegranates protect eggs and sperm from oxidative damage.
Healthy fats: Avocados, olive oil, and nuts support hormone balance and nutrient absorption.
Foods to Limit or Avoid
Trans fats: Found in processed foods and fast food, these can impair ovulation.
Excessive caffeine: Limit to 200mg daily (about one cup of coffee). High intake is linked to longer time to conception.
Alcohol: Even moderate consumption can affect fertility in both men and women.
Refined sugars and processed carbohydrates: These cause blood sugar spikes that can disrupt hormone balance.
High-mercury fish: Limit swordfish, king mackerel, and tilefish.
Nutrition for Male Fertility
Men's diet matters too. Zinc (found in oysters, beef, and pumpkin seeds), selenium, and antioxidants have been shown to improve sperm count, motility, and morphology.
Supplements Worth Considering
- Folic acid (400-800mcg) for women
- Vitamin D — have your levels tested
- Coenzyme Q10 — may improve egg quality
- Zinc and selenium for men
- Omega-3 if not eating oily fish regularly
The Mediterranean Connection
The Mediterranean diet — rich in vegetables, fruits, whole grains, fish, and olive oil — has been repeatedly linked to improved IVF outcomes and natural fertility. Consider adopting this eating pattern 3-6 months before trying to conceive.
Practical Tips
- Start dietary changes at least 3 months before trying to conceive
- Stay hydrated — aim for 2 litres of water daily
- Eat the rainbow — diverse coloured foods provide diverse nutrients
- Cook at home more to control ingredients
- Consider a fertility-focused prenatal vitamin
Always consult your doctor before starting supplements, especially if you have underlying health conditions.
