Fertility Diet: What to Eat (and Avoid) When Trying to Conceive

Diet is one of the most powerful — and most overlooked — factors influencing fertility. Decades of nutritional research now show that what you eat in the months before conception directly affects egg quality, sperm health, hormonal balance, and the likelihood of successful implantation. A fertility diet is not a strict prescription plan; it's an evidence-based approach to nourishing your reproductive system from within.

This guide covers the foods, nutrients, and dietary patterns supported by the strongest evidence for improving fertility outcomes — for both women and men trying to conceive.

The Science Behind Diet and Fertility

Your eggs and sperm are biological cells that respond to their nutritional environment. The developing follicle surrounding an egg is a microenvironment rich in nutrients, antioxidants, and hormones — directly shaped by your diet. Similarly, sperm cells are highly vulnerable to oxidative stress, which diet can either amplify or counteract.

Several landmark studies have established diet-fertility connections:

• The Nurses' Health Study II (Harvard, following 17,000+ women) found that women with the highest fertility diet scores had significantly lower rates of ovulatory infertility
• A Mediterranean diet pattern has been directly associated with higher IVF live birth rates in women undergoing assisted reproduction
• The Western diet pattern (processed foods, trans fats, red meat, sugar) consistently associates with poorer sperm parameters and reduced female fertility
• Antioxidant-rich diets are linked to reduced sperm DNA fragmentation and improved embryo quality

The mechanism is multifactorial: diet influences oxidative stress, inflammation, insulin resistance, hormonal signalling, and the direct nutritional availability of micronutrients required for DNA replication, egg maturation, and sperm production.

The Mediterranean Fertility Diet: The Gold Standard

The Mediterranean dietary pattern has the most consistent evidence base for fertility support. It is characterised by:

• Abundant plant foods: Vegetables, fruits, legumes, nuts, seeds, whole grains
• Olive oil as the primary fat: Rich in oleocanthal (anti-inflammatory), monounsaturated fats, and polyphenols
• Regular oily fish: Sardines, mackerel, salmon, anchovies — providing omega-3 DHA and EPA
• Moderate dairy and eggs: Full-fat dairy shows stronger associations with fertility than low-fat varieties in observational data
• Limited red and processed meat: Replace with plant proteins and fish
• Low refined sugar and processed foods
• Moderate red wine (or none when TTC): The polyphenol benefit of wine can be obtained from grapes, berries, and olive oil without alcohol

A 2018 study in Human Reproduction found women following a Mediterranean diet pattern had a 40% higher probability of achieving a successful IVF pregnancy compared to those with the lowest adherence. For male partners, Mediterranean diet adherence consistently associates with higher sperm concentration, motility, and morphology.

Key Fertility Foods to Prioritise

Leafy Greens and Dark Vegetables
Spinach, kale, bok choy, broccoli, and asparagus are rich in folate (essential for DNA synthesis and preventing neural tube defects), iron, antioxidants, and vitamin K. The folate in vegetables is naturally accompanied by cofactors that improve absorption. Aim for 2–3 servings of dark leafy greens daily.

Oily Fish
Salmon, sardines, mackerel, and anchovies provide DHA — the omega-3 fatty acid most critical for egg membrane fluidity, sperm motility, and early fetal brain development. Studies show women with higher omega-3 levels have better embryo quality and higher IVF success rates. Aim for 2–3 servings per week; avoid high-mercury fish (shark, swordfish, king mackerel).

Legumes and Pulses
Lentils, chickpeas, black beans, and soybeans provide plant protein, folate, iron, and complex carbohydrates that support insulin sensitivity. Women who replace animal protein with plant protein have lower rates of ovulatory infertility according to the Nurses' Health Study. Note: soy in normal dietary amounts is safe; very large supplemental doses of soy isoflavones may interfere with hormonal signalling and should be avoided.

Whole Grains
Brown rice, oats, quinoa, and whole grain bread provide B vitamins, fibre, and complex carbohydrates that support sustained energy and stable insulin levels. The fibre in whole grains supports excess oestrogen clearance via the gut — important for hormonal balance. Replace refined carbohydrates (white rice, white bread, pastries) with whole grain alternatives.

Nuts and Seeds
Walnuts are the richest plant source of omega-3 ALA and have been directly shown in clinical trials to improve sperm vitality and morphology. Pumpkin seeds are among the highest dietary sources of zinc — critical for sperm production and testosterone. Brazil nuts provide selenium (1–2 daily supplies the recommended amount). Almonds and sunflower seeds provide vitamin E for antioxidant protection.

Berries and Brightly Coloured Fruits
Blueberries, raspberries, and strawberries are dense sources of anthocyanins and vitamin C — potent antioxidants that protect eggs and sperm from oxidative damage. Pomegranate has received specific research attention for male fertility, with one study showing improvements in sperm motility after daily pomegranate juice consumption.

Full-Fat Dairy
The Harvard Nurses' Health Study found that full-fat dairy consumption was associated with lower rates of ovulatory infertility, while low-fat dairy showed the opposite pattern. This may relate to the androgenic compounds in dairy fat that support ovulatory hormone function. 1–2 servings of full-fat dairy daily (yoghurt, milk, cheese) may be beneficial for women with ovulatory conditions.

Foods to Limit or Avoid When Trying to Conceive

Alcohol
No safe level of alcohol consumption during the conception period has been established. Alcohol impairs ovulation, reduces sperm quality, and is a significant teratogen (harmful to embryo/fetal development). The most conservative and evidence-based recommendation is complete abstinence while trying to conceive.

Trans Fats and Processed Foods
Trans fats (found in margarine, commercial baked goods, and deep-fried fast food) are directly associated with ovulatory infertility in women and reduced sperm quality in men. The Harvard Nurses' Health Study found that each 2% increase in energy from trans fats (replacing carbohydrates) was associated with a 73% higher risk of ovulatory infertility.

Refined Sugar and High-GI Foods
A high dietary glycaemic load drives insulin resistance — which disrupts the insulin-like growth factor signalling that influences ovarian function. Women with PCOS (who already have insulin resistance) are particularly sensitive to dietary carbohydrate quality. Replace sugary drinks, white rice, white bread, and confectionery with low-GI alternatives.

High-Mercury Fish
Mercury accumulates in eggs and early embryos, where it is particularly harmful. Shark, swordfish, king mackerel, and marlin should be avoided when TTC. Tilefish and bigeye tuna are also high mercury. Stick with low-mercury oily fish (sardines, salmon, mackerel under 30cm, anchovies).

Excessive Caffeine
High caffeine intake (>300 mg/day) is associated with reduced fertility in women and may increase miscarriage risk. Moderate caffeine (1–2 cups of coffee or equivalent) appears safe. Consider reducing to 1 coffee per day or switching to green tea (contains EGCG, an antioxidant with fertility-supportive properties) during the TTC period.

The Role of Supplements Alongside a Fertility Diet

Even the best fertility diet cannot deliver all the nutrients needed at optimal levels for reproductive health. Key supplements bridge the gap:

• Methylfolate: Dietary folate from food is variable and often insufficient. Supplemental methylfolate ensures adequate levels for DNA synthesis and neural tube protection — essential from before conception
• CoQ10: The amounts obtainable from food (meat, fish) are far below the doses shown effective in clinical trials for egg and sperm quality. Supplementation (200–600 mg/day) is necessary to achieve therapeutic levels
• Vitamin D: Deficiency is endemic in many populations, particularly those with limited sun exposure. Supplementation (1000–2000 IU/day) is widely recommended alongside dietary sources
• Omega-3 DHA: If oily fish consumption is below 2–3 servings per week, DHA supplementation (500–1000 mg/day) fills the gap

The Conceive Plus fertility supplement range provides a comprehensive, clinically-informed base of essential fertility nutrients — designed to work alongside (not replace) a fertility-optimised diet.

Sample Fertility Diet Day: What a Day of Eating for Fertility Looks Like

Breakfast: Oat porridge with walnuts, blueberries, and a drizzle of honey | Full-fat Greek yoghurt (provides probiotics, protein, full-fat dairy benefit) | Green tea

Mid-morning: Handful of mixed nuts and seeds (almonds, pumpkin seeds, 1–2 Brazil nuts) | Piece of fruit (kiwi for vitamin C, orange, or pomegranate)

Lunch: Large salad with spinach, chickpeas, cherry tomatoes, avocado, pumpkin seeds, olive oil and lemon dressing | Grilled sardines or salmon | Whole grain sourdough bread

Afternoon: Hummus with vegetable crudités (carrots, celery, capsicum) | Water or herbal tea

Dinner: Grilled mackerel or salmon | Roasted broccoli, sweet potato, and kale with olive oil | Brown rice or quinoa | Mixed berry dessert

Supplements: Conceive Plus fertility supplements with breakfast

Frequently Asked Questions About Fertility Diet

How quickly can diet changes improve fertility?

Sperm take approximately 90 days to develop; eggs develop over a similar timeframe. Dietary changes made today will influence the quality of eggs and sperm available 3 months from now. Improvements in oxidative stress markers can appear more quickly (within weeks), but the full fertility benefit of dietary change requires at least 3 months of consistent effort.

Is a fertility diet different for men and women?

The overall principles are the same (Mediterranean-style, antioxidant-rich, low processed food), but specific emphases differ. Men particularly benefit from zinc (pumpkin seeds, meat), selenium (Brazil nuts, fish), CoQ10, and omega-3 DHA for sperm quality. Women benefit from folate-rich foods (leafy greens, legumes), full-fat dairy, and antioxidants for egg quality and hormonal balance.

Can being vegetarian or vegan affect fertility?

A well-planned plant-based diet can absolutely support fertility. Key nutrients to monitor and supplement when needed: B12 (essential, not available from plant foods in adequate amounts), DHA omega-3 (algae-based DHA available as a supplement), iron, zinc, and vitamin D. Folate from plant foods is excellent. Many fertility supplements, including Conceive Plus, offer vegan-friendly formulations.

Does body weight affect fertility, and can diet help?

Yes significantly. Both overweight (BMI >25) and underweight (BMI <18.5) are associated with disrupted ovulation and reduced fertility. Even modest weight changes (5–10% of body weight in overweight women) can restore ovulatory function. A fertility-focused Mediterranean diet naturally supports healthy weight management without severe restriction.

What are the best foods for egg quality specifically?

Foods highest in nutrients most linked to egg quality: avocado (monounsaturated fats, vitamin E), leafy greens (folate, iron), berries (antioxidants), oily fish (DHA), full-fat dairy (protein, fats), walnuts (omega-3, antioxidants), and coloured vegetables (carotenoids, polyphenols). CoQ10 supplementation is the nutrient with the strongest specific evidence for egg quality improvement.

Conclusion: Your Fertility Starts on Your Plate

The evidence is unambiguous: diet directly influences fertility outcomes, for both women and men. A Mediterranean-style fertility diet — rich in antioxidants, omega-3s, plant proteins, whole grains, and vegetables, with minimal alcohol, trans fats, and refined sugar — provides the nutritional foundation that eggs and sperm need to develop optimally.

Alongside targeted supplementation with nutrients you can't reliably obtain from food alone (CoQ10, methylfolate, vitamin D, DHA), your fertility diet is one of the most powerful investments you can make in your conception journey.

Conceive Plus is here to complement that foundation — with evidence-based fertility supplements designed for the nutritional reality of modern life.