For some couples, the process of getting pregnant can be relatively quick and easy. However, for many others, it can be a little more complicated. There can be lots of reasons why people struggle to conceive, including hormonal imbalances, problems with ovulation or sperm quality, health conditions such as endometriosis and polycystic ovarian syndrome (PCOS), as well as excessive drinking, smoking, and many more.
But did you know that the foods that you eat may also influence your reproductive health1? While even the healthiest diet won’t fix some of the most severe issues impacting female or male fertility, there’s plenty of evidence that eating a balanced, nutritious eating plan can help improve both egg and sperm quality and play a role in enhancing your ability to conceive.
Keep reading to discover the essentials on diet and fertility, including the best fertility boosting foods for men and women, foods to avoid in a fertility diet, and the nutrients you should consider adding to your daily routine to maximise your chances of getting pregnant.
Can You Use Foods to Boost Fertility?
Regarding pregnancy, good nutrition is key for keeping the mother-to-be and the developing baby healthy and strong. A nutritious diet during pregnancy is linked to good brain development2 and a healthy birth weight and can also reduce the risk of many congenital anomalies.
But even before conception, an unhealthy diet or one containing too many or too few calories3 can negatively impact fertility and may even indirectly affect the health of your future child.
Diet is linked to fertility in many ways, including:
Hormonal balance: Hormones play a key role in regulating reproductive function, and certain nutrients are essential for hormone synthesis and balance. Deficiencies in folate, iron, vitamin D, and omega-3 fatty acids have been linked to hormonal imbalances that can disrupt fertility and reproductive processes4.
Weight and body composition: Your weight and fat distribution can also affect fertility. Both excess body fat and being underweight can disrupt hormonal balance5, leading to irregular menstrual cycles, ovulatory dysfunction, and reduced fertility. Adipose (fatty) tissue, especially visceral fat (belly fat), can lead to the secretion of hormones and inflammatory factors that may interfere with conception and reproductive function.
Insulin sensitivity and metabolic health: Insulin resistance, a condition characterised by reduced responsiveness to insulin, can lead to hyperinsulinemia (elevated insulin levels), which can disrupt ovarian function6 and increase the risk of conditions such as PCOS in women and reduced sperm quality in men. Diets high in refined carbohydrates and sugars can exacerbate insulin resistance, whereas balanced diets that promote stable blood sugar levels support metabolic health and fertility.
Inflammation: Chronic inflammation is linked to several reproductive disorders7, such as endometriosis, pelvic inflammatory disease (PID), and male infertility. Eating too many processed foods, refined sugars, and unhealthy fats can promote inflammation in the body. On the other hand, a diet rich in anti-inflammatory nutrients like omega-3 fatty acids, antioxidants, and phytonutrients can lower inflammation and potentially enhance fertility.
What Are the 6 Best Foods for Fertility?
There aren’t any magical foods to increase fertility or that help you get pregnant fast, especially if you or your partner have underlying issues that may require medical attention. However, a straightforward way to support your fertility is to ensure you include enough healthy choices from all major food groups.
Generally speaking, the foods that help with fertility are the same as those that improve your general health. That said, if you’re looking for a specific fertility diet for women, research shows8 that anti-inflammatory diets, such as the Mediterranean diet, may boost overall health and improve fertility.
The Mediterranean diet is a primarily plant-based diet that includes whole grains, healthy fats (particularly those in certain fish and seafood), plenty of vegetables, beans, nuts, and legumes. Dairy, red meat, chicken, and eggs are only eaten in small amounts. These are some of the foods that increase fertility based on the Mediterranean diet approach:
Fruits and Vegetables
Incorporating fruits and vegetables into your diet is crucial for fertility support. Fresh fruits and vegetables aid in hormonal balance,9 reduce inflammation, and protect reproductive cells against oxidative damage, making them excellent fertility foods when you’re trying to conceive. Here are some options to include in your fertility diet:
- Dark leafy greens like kale, spinach, broccoli, bok choy, and mustard greens
- Asparagus, which is rich in folate, an essential nutrient for reproductive health
- Brussels sprouts, which are high in vitamin C, an antioxidant that supports hormonal function
- Tomatoes, which contain lycopene, a powerful antioxidant that protects against oxidative stress
- Avocado, which is packed with healthy fats and vitamin E, a nutrient that supports hormone production
- Citrus fruits, like lemons, oranges, grapefruits, and tangerines, are high in vitamin C and other antioxidants
- Watermelon, which is also rich in lycopene and other antioxidants that support reproductive health
- Pomegranate, which contains polyphenols that protect against oxidative damage
- Dates, which are high in fibre, potassium, and other essential nutrients
- Sweet potatoes, which are rich in beta-carotene, an antioxidant that supports reproductive health.
Complex Carbs
Carbs often get a bad rap, but if you’re looking to boost your fertility, it’s essential to include complex carbohydrates in your diet. These carbs, found in whole grains, legumes, fruits, and vegetables, are vital to regulating blood sugar levels and hormone balance. And they provide essential nutrients that are crucial for reproductive health.
Unlike simple carbs, complex ones digest slowly, preventing blood sugar spikes10 that can mess with your hormones. Complex carbs also offer a range of essential vitamins, minerals, fibre, and phytonutrients necessary for reproductive health. Fibre aids digestion and hormone regulation, while vitamins and minerals play important roles in reproductive processes and overall health.
Seafood Rich in Omega-3 Fatty Acids
According to a study11 from Harvard University, couples who eat more seafood are more likely to conceive than those who don’t. For the study, researchers followed over 500 couples trying to get pregnant. Couples with the highest seafood intake (eight or more servings per cycle) had 61% greater fecundity than those with the lowest intake, translating to faster time-to-pregnancy. The effect was particularly strong when both partners consumed higher seafood quantities—when both partners had high intake, they were 61% more likely to conceive within a given cycle than couples with lower intake. This represents improved fecundity (speed of conception) rather than absolute conception rates.
Fatty fish such as salmon, mackerel, sardines, and trout are excellent fertility foods for women and men trying to conceive. These fish are abundant sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which play vital roles in hormone production, inflammation modulation, and cell membrane integrity.
Omega-3 fatty acids are known to reduce inflammation, which can contribute to infertility. They also help maintain the structural integrity of cells, including those comprising reproductive organs. Additionally, omega-3s have been shown to improve blood flow to the reproductive organs, enhancing fertility and supporting healthy pregnancy outcomes.
Raw Nuts & Seeds
Nuts and seeds, such as almonds, walnuts, pistachios, and chia seeds, are packed with nutrients, making them a great snack choice and a delicious and crunchy addition to salads, smoothies, and soups. They’re an excellent source of anti-inflammatory monounsaturated and polyunsaturated fatty acids12 and are packed with fertility-supporting nutrients that play vital roles in the production of both sperm and eggs.
Different nuts and seeds provide different nutrients, so munching on a wide variety is a great way to help meet your conception needs, for example:
- A handful of walnuts, chia seeds, pumpkin seeds, and flaxseeds provide plant-based omega-3 fatty acids, a type of healthy fat that helps regulate male and female hormones
- A single Brazil nut a day meets your daily needs for selenium, which supports thyroid function as well as sperm health and follicle development
- Pistachios, almonds, cashews, sesame seeds, and flax seeds all help build your iron stores, helping you prepare for increased demands in pregnancy
- Pine nuts, cashews, almonds, and sunflower seeds are a few of the many nuts and seeds that are rich in zinc, which is necessary for healthy egg and sperm development
Folic Acid and Vitamin B12
Folic acid (folate) and vitamin B12 are two essential nutrients for reproductive health. Folate13 is necessary for DNA synthesis, cell division, and neural tube development in the early stages of pregnancy. It’s particularly important for women who are planning to conceive because a deficiency in folate can lead to congenital disabilities, such as spina bifida, in developing fetuses.
Vitamin B12, on the other hand, supports neurological function and red blood cell production. It helps in the development of the spinal cord, brain, and nervous system of the foetus. A deficiency in vitamin B12 can also lead to congenital anomalies, increase the risk of miscarriage, and may be a contributing factor to difficulty in conceiving14.
You can get folate and vitamin B12 from a variety of foods. Some of the best sources of folate include leafy greens, such as spinach and kale, as well as legumes like lentils and chickpeas.
Fortified cereals, eggs, and seafood like salmon and shrimp are also excellent sources. Vitamin B12 is mostly found in animal-based food sources such as meat, poultry, fish, and dairy. If you’re a vegetarian or vegan, you can still get vitamin B12 from fortified cereals, plant-based milk, and nutritional yeast.
Important: If you are undergoing fertility treatment, discuss any supplements with your fertility specialist before use, as some supplements may interact with fertility medications.
H3: Fertility Supplements
While technically not a food, adding a female fertility supplement to your diet can be a helpful way to support your conception efforts. That is because several vitamins and minerals that are included in high-quality fertility supplements can have a positive impact on reproductive health.
One of the most important nutrients for fertility is folic acid, which can help prevent congenital disabilities and support healthy foetal development. While you can get some of your daily requirements from food, it’s recommended15 that women trying to conceive take at least 400 micrograms of folic acid per day. Another essential nutrient for fertility is iron. Iron helps support healthy ovulation16 and can help prevent anaemia, which can have a negative impact on fertility.
Magnesium can help support healthy hormone levels and improve overall fertility17. It can also help reduce stress and anxiety. CoQ10 has been shown18 to enhance egg quality and may also help prevent age-related decline in fertility. Furthermore, L-arginine, an essential amino acid, can increase blood flow to the ovaries and help boost cervical mucus production, which is vital for conception.
Male fertility supplements can also be helpful for men to improve sperm health and fill nutritional gaps. For example, L-carnitine is critical to the formation of healthy sperm and may increase sperm health and motility19. L-acetyl-carnitine, the most abundant amino acid in the male system, can stimulate testosterone production, stabilise sperm membranes, and rejuvenate testicular function. Finally, in a small pilot study of 9 men, maca root was shown20 to increase sperm volume, count, and motility.
| Nutrient | Role in Reproductive Health | Top Food Sources | Daily Considerations |
|---|---|---|---|
| Folate/Folic Acid | Essential for DNA synthesis and cell division; supports healthy egg development and reduces neural tube defects in pregnancy. | Leafy greens, asparagus, lentils, chickpeas, avocado, fortified grains, broccoli. | Aim for 400–800 mcg daily; many fertility-focused women take a folic acid or methylfolate supplement alongside food sources. |
| Iron | Critical for oxygen transport and energy production in eggs; deficiency may impair ovulation and increase miscarriage risk. | Red meat, poultry, fish, spinach, lentils, beans, fortified cereals, pumpkin seeds. | Pair iron-rich foods with vitamin C to enhance absorption. Women of childbearing age need 18 mg daily; discuss supplementation with your healthcare provider. |
| Omega-3 Fatty Acids | Support egg and sperm quality; reduce inflammation and support blood flow to reproductive organs; may improve ovulation and hormone balance. | Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, fortified eggs, algae supplements. | Aim for 2–3 servings of fish weekly or 1–2 tbsp daily of plant-based omega-3 sources. Consider an algae-based omega-3 supplement if vegan. |
| Vitamin D | Regulates ovulation and menstrual cycle; supports immune function and inflammation balance; deficiency linked to reduced fertility outcomes. | Fatty fish, egg yolks, fortified milk, mushrooms (exposed to sunlight), sunlight exposure (15–30 minutes daily). | Many fertility specialists recommend blood testing; supplementation of 1,000–4,000 IU daily may be beneficial depending on your levels. |
| Zinc | Critical for sperm quality and testosterone production in men; supports ovulation and egg maturation in women; enhances immunity. | Oysters, beef, poultry, pumpkin seeds, cashews, chickpeas, fortified cereals. | Women: 8 mg daily; men: 11 mg daily. Pair with copper-rich foods to maintain mineral balance. |
| Antioxidants (Vit C & E) | Protect eggs and sperm from oxidative stress; reduce inflammation; support mitochondrial function, which is essential for egg energy. | Citrus fruits, berries, bell peppers, kiwi, almonds, sunflower seeds, olive oil, dark leafy greens. | Aim for varied, colourful produce daily; supplementation may support fertility in cases of oxidative stress. |
| Vitamin B12 | Essential for red blood cell formation, energy production, and nervous system function; deficiency may impair egg development. | Beef, fish, poultry, eggs, dairy, fortified plant milks, nutritional yeast (for vegans). | Aim for 2.4 mcg daily; vegans should supplement or consume fortified foods. Blood testing can identify deficiency. |
| Coenzyme Q10 (CoQ10) | Supports mitochondrial energy production in eggs; research suggests supplementation may improve egg quality, particularly in women over 35. | Organ meats, fatty fish, whole grains, nuts, seeds; more readily available through supplementation. | Food sources provide modest amounts; supplementation of 200–600 mg daily is common in fertility support protocols. |
Which Foods Should You Avoid in a Fertility Diet?
Although knowing which foods to add to your fertility diet can be helpful, it’s also important to understand that some foods may negatively impact21 your efforts to get pregnant. At the same time, being flexible and allowing yourself a well-deserved treat occasionally without feeling guilty or anxious is just as important during this often stressful period of life.
If you’re trying to get pregnant, try to cut down or avoid the following:
- Red and processed meats
- Processed baked goods and refined carbs
- Sugary soft drinks
- Alcohol
- Too much dairy
- Trans fats
Boost Fertility with FertilitySmart
If you and your partner are looking to conceive, incorporating fertility-friendly foods into your diet can be a great way to support your reproductive health. And in addition to eating a balanced diet, you might consider adding FertilitySmart’s non-prescription formulas to your routine.
Our award-winning, scientifically validated supplements are specially designed for both men and women and contain all-natural ingredients and essential vitamins that can help promote hormonal balance and reproductive wellness. Unlike other conception products, our solutions do not contain harmful chemicals or synthetic hormones. Our supplements are designed to naturally support your fertility and increase your chances of conceiving.
Ready to get started? Learn more about our fertility supplements for women and male fertility supplements and check out our success stories today!
Frequently Asked Questions About Fertility Diet
What foods are best for boosting fertility?
The most fertility-supportive foods are those rich in antioxidants, healthy fats, and key micronutrients. Focus on leafy greens (spinach, kale), fatty fish (salmon, sardines), legumes, whole grains, berries, avocado, eggs, and nuts such as walnuts and almonds. These provide folate, omega-3 fatty acids, zinc, and CoQ10 — all nutrients with proven roles in egg and sperm health.
Are there foods I should avoid when trying to conceive?
Yes. Foods that may negatively affect fertility include processed and trans-fat foods, refined sugars, high-mercury fish (swordfish, king mackerel), excess alcohol, and heavily processed meats. High-sugar diets can disrupt insulin sensitivity and hormone balance, particularly in women with PCOS. Replacing these with whole, nutrient-dense foods can meaningfully support reproductive health.
How does folic acid support fertility?
Folic acid (vitamin B9) is critical for DNA synthesis and cell division — processes central to egg maturation and early embryo development. Adequate folate levels are linked to a lower risk of ovulatory infertility and neural tube defects in the developing baby. Most fertility specialists recommend starting folic acid supplementation at least three months before trying to conceive.
Can a fertility diet help with PCOS?
Yes. A fertility-focused diet can significantly benefit women with PCOS by improving insulin sensitivity and reducing androgen levels. Key strategies include reducing refined carbohydrates and sugars, increasing fibre intake, and incorporating anti-inflammatory foods. Some women with PCOS also benefit from a lower-glycaemic diet, which helps regulate blood sugar and can restore more regular ovulation cycles.
How long after changing my diet will I see fertility improvements?
Egg development (folliculogenesis) takes approximately 90 days, so dietary changes typically take around three months to influence egg quality. Sperm also takes roughly 74 days to mature, meaning dietary improvements in men can show results within a similar timeframe. Consistency is key — sustained dietary changes yield the best outcomes when trying to conceive.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Marina Carter
Fertility Health Writer at FertilitySmart
Marina Carter is a specialist health writer with nearly a decade of experience in reproductive health, fertility nutrition, and research-informed conception support. She has authored over 30 in-depth articles for FertilitySmart, translating peer-reviewed research into clear, practical guidance for individuals and couples on their fertility journey. Read full bio →