Fertility & Nutrition: How What You Eat Can Shape Your Fertility Journey
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Fertility & Nutrition: How What You Eat Can Shape Your Fertility Journey
After completing my medical studies, I trained as an embryologist, and in 2020, I earned a diploma in nutrition. With a passion for both fields, it felt natural to explore how nutrition can influence fertility.
Through my studies in epigenetics, I discovered the emerging science of nutrigenomics—how food and nutrients affect not only our health, but also the development of future generations. Research shows that with consistent, optimal nutrition, many aspects of infertility can be improved. Let’s explore how.
How Can Nutrition Help Fertility?
Following a fertility-friendly diet benefits everyone trying to conceive. In one study from the University of Surrey, couples with a history of infertility who made positive changes to their:
Lifestyle
Diet
Nutritional supplementation
…achieved an impressive 80% success rate in conception.
Whether you’re preparing for IVF, ICSI, or trying to conceive naturally, nutrition plays a powerful role. A balanced diet provides the building blocks needed for healthy egg and sperm development, helps regulate hormones, and reduces inflammation in the body.
It takes roughly three months for eggs and sperm to mature—so starting a pre-conception nutrition plan at least three months ahead can make a significant difference.
What Does a Fertility-Friendly Diet Look Like?
Research consistently points to the same core principles:
Emphasize fruits, vegetables, nuts, seeds, and pulses
Include oily fish rich in Omega-3 (salmon, sardines, anchovies, mackerel)
Choose more plant-based meals
Reduce processed meats and red meats
Minimize sugar, unhealthy fats, and ultra-processed foods
These changes support reproductive health in both men and women.
Essential Nutrients for Fertility
Folic Acid
Folic acid is essential for preventing neural tube defects like spina bifida. It also supports DNA and RNA production in a developing embryo.
Take 400µg daily at least 14 weeks before conception and for the first 12 weeks of pregnancy.
Pair with Vitamin B12, especially if you're vegan, as both work together to support your baby’s genetic development.
Zinc & Selenium
Though often associated with male fertility, these minerals are crucial for everyone.
Zinc supports hormone balance, thyroid function, and protects reproductive cells from damage.
Selenium, a powerful antioxidant, is vital for egg and sperm quality.
Best sources:
Zinc: Meat, chickpeas, nuts, seeds
Selenium: Just 1 Brazil nut per day can meet your needs!
Note: Zinc absorption is reduced if you take PPIs (e.g., for acid reflux). If you’re vegan, soak or sprout your pulses and seeds to increase absorption.
Vitamins C & E
As we age, egg quality declines—but powerful antioxidants like Vitamin C and E can help protect reproductive cells.
Vitamin E supports a healthy uterine lining; one study showed 1,000mg/day improved endometrial thickness.
Vitamin C is abundant in fresh fruits, particularly citrus.
Include: Almonds, avocados, sunflower seeds, olive oil, sweet potatoes, and at least 2 portions of fruit + 5 portions of veg daily.
Omega-3 Fatty Acids
Essential for hormone function and reducing inflammation, Omega-3s play a central role in fertility.
Aim for 2 servings of oily fish per week, or
Supplement with at least 500mg of EPA and DHA if you don’t consume fish.
Amino Acids
These are the building blocks of protein, and some—like L-arginine—support uterine blood flow and endometrial thickness, key for successful implantation.
One study showed that 6g of L-arginine daily significantly improved endometrial receptivity.
Vitamin D
Conception rates rise in summer, suggesting Vitamin D plays a role in fertility.
Vitamin D receptors are found in the ovaries and uterus.
Supplement cautiously—Vitamin D is fat-soluble and can accumulate in the body.
Coenzyme Q10 (CoQ10)
Especially beneficial for women over 35, CoQ10 helps preserve egg quality and mitochondrial function.
Supplementing for 3 months before fertility treatment may improve outcomes.
Lifestyle Habits That Influence Fertility
Caffeine
Studies show caffeine can negatively affect fertility:
Just one cup of coffee daily may reduce your chances of conception.
Two or more cups have been linked to a higher risk of miscarriage.
Limit caffeine during the prenatal period.
Alcohol
Alcohol can cut fertility by up to 50%. Avoiding it during the pre-conception period is strongly advised, especially if undergoing assisted conception.
Once pregnant, abstain completely.
Smoking
Smoking reduces fertility in both men and women and can trigger early menopause. Stopping before pregnancy gives your body the best chance to recover.
Exercise
Regular, moderate exercise helps manage weight, reduce stress, and regulate hormones.
Great options: Walking, swimming, Pilates, yoga
Aim for consistency and avoid excessive, high-intensity workouts.
Stress Management
Stress is a major barrier to conception. It raises cortisol, which can impact hormone balance and increase the risk of miscarriage.
To reduce stress:
Eat regularly to stabilize blood sugar and cortisol
Choose whole grains over refined carbs
Snack on nuts and seeds
Prioritize good sleep
Try guided meditation, yoga, or deep breathing exercises
Vitamins B and Magnesium are helpful in regulating cortisol levels.
Final Thoughts
Fertility isn’t just about reproductive organs—it’s about the whole body, and nutrition plays a foundational role. Whether you're just beginning to plan for pregnancy or are undergoing assisted fertility treatment, the choices you make today can improve your chances of success and positively impact the health of future generations.
Small, consistent changes to your diet and lifestyle can truly transform your fertility journey.
References
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ii Rafraf M et al, 2012, J Am Coll Nutr, Oct;31(5):361 – 8
iii Aksoy,Y. et al, 2006, Prostaglandins Leukotrienes and Essential Fatty Acids, Aug, 75(2), 75 – 79.
iv Safarinejad MR, 2011, Andrologia, 43, 1, 38 – 47
v Blomberg Jensen M et al, 2011, Hum Reprod, 26, 6, 1307 – 17
vi Hayes, C. E. et al, 2003, Cell Mol Biol. 49(2):277 – 300
vii Showell MG et al, 2011, Cochrane Database Syst Rev, CD007411
viii Safarinajad et al, Int Urol Nephrol. 2012 Jun;44(3):689 – 700
ix Wong WY, 2002, Fertility and Sterility, 77, 3, 491 – 8, Omu AE et al, 2008, Med Princ Pract, 17, 2, 108 – 16
x Scott R et al, 1998, British Journal of Urology, 82, 1, 76 – 80
xi Hovdenak N., Haram K., 2012: 127 – 32, Eur J Obstet Reprod Biol, Oct;164(2))
xii Greco E et al, 2005, Hum Reprod, 20(9):2590 – 4