News & Blog

Diet and fertility: foods to eat to help support conception

fertility diet food

Journeying into parenthood can be simultaneously exciting and daunting. For some couples, conception may not happen as quickly as they would have hoped. Fertility problems affect around one in seven heterosexual couples in the UK.

Many factors affect fertility, including nutrition and diet – both of which can often be overlooked. This guide explains what nutrition should look like when you want to conceive, how nutrition and fertility are connected and some fertility foods to eat for conception. Discover everything you need about diet and fertility with the Bristol Centre for Reproductive Medicine.

What does nutrition look like when trying to conceive?

Understanding and optimising your fertility is vital when trying to conceive. A well-balanced diet rich in the correct nutrients is essential for men and women as it lays the foundation for reproductive health and wellness.

When you decide to try and conceive, you’ll want to make healthy nutritional choices beforehand. You could change your diet for the better and speak with your doctor or fertility specialist to understand what nutrients you may be lacking.

Knowing what’s suitable for your body and what your body needs is crucial as it means you may boost your chances of conception naturally or with the help of fertility treatments.

While there’s no one-size-fits-all approach to nutrition when trying to conceive, some recommended changes may help optimise your fertility.

How are nutrition and fertility connected?

Nutrition and fertility are closely linked; what you eat may affect your fertility and reproductive health, so getting the right nutrients and vitamins is essential.

Hormone regulation

Your diet may affect hormone production – different vitamins and minerals are needed for your body to make the reproductive hormones you need for healthy fertility. For example, oestrogen and progesterone produced in women and testosterone produced in men may decrease if you have a diet lacking essential nutrients, such as zinc and omega-3.

Egg and sperm quality

Your diet may impact the quality of eggs and sperm. Antioxidants help to protect your reproductive cells from oxidative stress, which can cause damage to the DNA within sperm and eggs. Vitamins C and E and minerals like zinc can help boost your antioxidant intake.

One study shows that low vitamin D may affect sperm production and motility which could reduce your chances of conception. However, more research is needed to confirm these effects and if vitamin D does truly influence fertility.

Weight management

Being overweight or underweight can negatively affect your fertility. In women, being overweight can cause an overproduction of oestrogen, which may cause problems with ovulation. On the other hand, being underweight can lead also prevent ovulation.

In men, being overweight is associated with lower testosterone levels and poor sperm quality. So, eating a well-balanced, nutritious diet is crucial for both men and women.

Fertility foods to eat for conception

Generally speaking, if you eat a well-balanced, varied diet, you should be able to get all the nutrients you need. But sometimes, people aren’t able to get enough of the nutrients they need during their fertility journey for all sorts of reasons.

Although there isn’t one type of diet that boosts fertility, certain foods may support better fertility and enhance your conception chances.

Let’s look at some fertility foods you can incorporate into your diet to support your fertility.

Leafy greens

Leafy greens are convenient sources of folate, a B vitamin vital for a foetus’s brain and spinal development. One study showed that it may also boost fertility and decrease the amount of time it takes you to fall pregnant.

Most leafy greens also contain iron, an essential nutrient. Getting enough iron may support the normal functioning of your ovaries, but it is also vital in forming enough red blood cells once pregnant. Foods high in vitamin C can increase the absorption of iron from food when eaten together, and drinks like tea and coffee can stop iron from being absorbed into your body.

Leafy greens include foods such as:

  • Spinach

  • Kale

  • Cabbage

  • Romaine lettuce

  • Swiss chard

  • Radicchio

  • Coriander

  • Mint

Healthy fats

Healthy fats such as omega-3 fatty acids and monounsaturated fats help to maintain a healthy balance of progesterone and oestrogen in women and testosterone in men. Monounsaturated fats may help with insulin sensitivity and inflammation, two typical problems associated with PCOS.

You can find omega-3 fatty acids in foods like:

  • Salmon

  • Mackerel

  • Walnuts

  • Flaxseeds

  • Edamame

You can find monounsaturated fats in foods such as:

  • Avocado

  • Olive oil

  • Sesame oil

  • Hazelnuts

  • Almonds

  • Peanuts

  • Brazil nuts

  • Cashews

Complex carbohydrates

Simple carbohydrates cause spikes in your blood sugar and are found in things like sugar, white bread, white pasta and white rice. Simple carbohydrates may affect your reproductive health by impacting ovulation, making your menstrual cycles less predictable when undergoing fertility treatment or trying to conceive naturally. One study found that women who eat more simple carbohydrates may have a higher risk of ovulatory infertility (struggles with conception due to not ovulating).

Complex carbohydrates take longer to digest and release energy slowly. They also help to stabilise your blood sugar levels which may support hormonal balance and fertility. This is because high blood sugar levels or uncontrolled prediabetes or diabetes may put you at an increased risk of ovulatory infertility.

Complex carbohydrates include foods like:

  • Lentils

  • Chickpeas

  • Black beans

  • Sweet potatoes

  • Carrots

  • Apples

  • Berries

  • Pears

Antioxidant-rich foods

Antioxidant-rich foods may protect your eggs and sperm from oxidative stress and damage, helping to maintain the quality of your eggs and sperm.

You can find antioxidants in foods such as:

  • Berries (strawberries, blueberries and raspberries)

  • Leafy greens

  • Almonds

  • Sunflower seeds

  • Eggs

  • Brazil nuts

  • Whole grains (whole-grain pasta and bread)

Staying hydrated

You also need to think about hydration in addition to eating a balanced diet. Staying hydrated is vital for your fertility as your water intake influences your overall health. Proper hydration supports and maintains balanced hormones and cervical mucus production. Cervical mucus is essential for sperm transport and survival, which play critical roles in conception.

Try to drink between six and eight glasses of water a day to keep yourself properly hydrated.

What diet should you follow when trying to get pregnant?

When you’re trying to get pregnant, whether naturally or with fertility treatments, you should consider what you’re eating. However, there isn’t one diet that works for everyone.

No matter what diet you follow, planning your meals around fertility foods to ensure you’re getting all the nutrients you need is important.

For example, if you’re vegan but eat a lot of vegan junk food, then you may be lacking in the nutrients your body needs. It’s worth noting that many vegan options, although marketed as healthier alternatives, may actually be ultraprocessed and higher in salt and preservatives and lower in certain nutrients. However, if you consciously choose a variety of foods that meet your nutritional needs, then it may have a positive effect on your overall health and fertility.

Important nutrition and fertility points to remember

Trying to incorporate all sorts of foods and vitamins into your diet can be confusing, but the simplest thing to remember is that fertility foods are the same foods as those that are good for your general health. By eating a diet rich in all the nutrients your body needs regularly, your fertility will also naturally be supported.

Some other tips to consider when trying to eat well include:

  • Eat a diet low in saturated fats

  • Avoid fried and high-sugar foods

  • Avoid ultra-processed foods

  • Monitor your portion sizes

  • Try to stick to three meals a day – do not skip breakfast

  • Avoid excessive caffeine consumption – aim for a maximum of 2 cups a day

  • Avoid excessive alcohol consumption – less than 4 units/week for women and less than 10 units/week for men

If you’re unsure about what to eat, speak to your doctor. They’ll advise you on what’s essential for your body’s needs and can perform any blood tests necessary to check for nutrient deficiencies.

Get in touch with the Bristol Centre for Reproductive Medicine

Our dedicated fertility team can help if you want to expand or start your family. We offer various fertility tests and treatments tailored to meet your unique needs. Our services include care by qualified counsellors to fully support your emotional wellbeing, so you can start or continue your parenthood journey with knowledge and confidence.

Get in touch with our caring fertility team today and we’ll happily discuss your options and get you on the right track for your fertility needs.