Fertility Diet: The Best Foods to Eat When Trying to Conceive

What you eat matters enormously when you're trying to conceive. A fertility diet — one rich in specific nutrients that support reproductive health, hormone balance, and sperm and egg quality — can meaningfully improve your chances of conception. The science is clear: dietary choices affect egg quality, sperm motility, ovulation regularity, and even IVF outcomes. This guide covers the evidence-based foods and nutrients to prioritise, and what to avoid, when you're trying to get pregnant.

The Science Behind a Fertility Diet

Research from Harvard's Nurses' Health Study — one of the largest fertility nutrition studies ever conducted — found that women who followed a "fertility diet" were 66% less likely to experience ovulatory infertility than those who ate a standard Western diet. The fertility diet emphasised:

• Plant-based protein over animal protein
• High-fat dairy over low-fat
• Complex carbohydrates over refined sugars
• Iron from plant sources
• Multivitamins, particularly folic acid

These findings have been replicated in multiple subsequent studies, with Mediterranean-style eating patterns showing particularly strong associations with improved fertility outcomes for both men and women.

Top Fertility Foods for Women

When building your fertility diet, these foods should form the foundation:

Leafy Greens and Folate-Rich Vegetables

Spinach, kale, broccoli, and asparagus are rich in folate (vitamin B9), which is critical for preventing neural tube defects and supporting egg quality. Folate is involved in DNA synthesis and methylation, processes central to healthy cell division in developing embryos. Aim for 400–800 mcg daily from diet and supplementation.

Fatty Fish

Salmon, sardines, mackerel, and trout are excellent sources of omega-3 fatty acids (DHA and EPA). These fats reduce inflammation, support ovarian function, and improve uterine blood flow. Research shows women with higher omega-3 intake have better ovarian reserve and improved IVF outcomes. Aim for 2–3 servings per week, choosing low-mercury options.

Legumes and Lentils

Chickpeas, lentils, black beans, and edamame provide plant-based protein, iron, and fibre. Replacing animal protein with plant protein was one of the strongest dietary predictors of reduced ovulatory infertility in the Harvard study. Legumes also have a low glycaemic index, supporting stable blood sugar and insulin levels — important for women with PCOS.

Full-Fat Dairy

Counterintuitively, full-fat dairy appears to be more fertility-supportive than low-fat. The Harvard study found that women who consumed at least one serving of full-fat dairy per day had a 27% lower risk of ovulatory infertility. Full-fat dairy may preserve beneficial hormones that are stripped during fat removal. Sources include full-fat yoghurt, whole milk, and cheese.

Avocados

Rich in monounsaturated fats, vitamin E, folate, and potassium. Monounsaturated fats are linked to better IVF outcomes, with research from Harvard finding that women with the highest avocado consumption had 3.4x better IVF success rates. Vitamin E is a potent antioxidant that protects eggs from oxidative damage.

Eggs

Whole eggs provide choline (critical for fetal brain development), vitamin D, B12, and high-quality protein. The yolk contains the majority of the egg's nutritional value — don't discard it.

Walnuts and Seeds

Walnuts are the best plant source of omega-3s and also provide arginine, which supports blood flow to the uterus. Pumpkin seeds provide zinc, essential for ovulation. Flaxseeds contain lignans that support oestrogen balance.

Top Fertility Foods for Men

Male fertility is equally influenced by diet. Sperm take approximately 72–90 days to develop, meaning dietary improvements today will show results in 3+ months.

Zinc-Rich Foods

Zinc is essential for testosterone production, sperm formation, and DNA integrity. Deficiency is associated with low sperm count and poor morphology. Best sources: oysters (the richest dietary source), red meat, pumpkin seeds, cashews, and lentils.

Lycopene Sources

Lycopene — the antioxidant that gives tomatoes and watermelon their red colour — has been shown in multiple studies to improve sperm count and motility. Cooked tomatoes provide more bioavailable lycopene than raw. A 2020 randomised controlled trial found 14mg lycopene daily improved sperm motility and morphology.

Brazil Nuts

Just 2–3 Brazil nuts per day provides the daily requirement for selenium, a trace mineral critical for sperm motility and preventing oxidative DNA damage to sperm. Selenium deficiency is associated with male infertility.

Dark Chocolate

Contains L-arginine (an amino acid that boosts sperm count and motility) and powerful antioxidants. 1–2 squares daily of 70%+ dark chocolate provides fertility benefits without excessive sugar.

Pomegranate

Rich in polyphenol antioxidants, pomegranate juice has been shown in clinical studies to significantly improve sperm concentration, motility, and morphology. It is one of the most antioxidant-rich foods available.

Foods to Avoid on a Fertility Diet

What you remove from your fertility diet matters as much as what you add:

• Trans fats: Found in some processed foods. Strongly associated with ovulatory infertility — each 2% increase in trans fat calories was linked to a 73% higher risk of ovulatory infertility in the Harvard study.
• High-sugar foods and refined carbs: Drive insulin spikes that disrupt ovulation hormones, particularly problematic for women with PCOS or insulin resistance.
• Processed soy in excess: Soy phytoestrogens can disrupt hormone signalling in excessive amounts. Moderate whole soy (edamame, tofu) is fine; avoid concentrated soy supplements.
• High-mercury fish: Swordfish, king mackerel, shark, and tilefish accumulate mercury, which is toxic to developing embryos and sperm. Replace with low-mercury fish (salmon, sardines, trout).
• Excessive alcohol: Even moderate drinking is associated with reduced fertility in women. Men should limit to 1–2 drinks per day; women trying to conceive should ideally abstain.
• Excess caffeine: More than 200–300mg daily (2–3 cups of coffee) is associated with longer time to conception and increased miscarriage risk.

Key Supplements to Complement Your Fertility Diet

Even the best fertility diet often can't provide optimal levels of every fertility-critical nutrient. These supplements are well-evidenced:

• Folate/5-MTHF: 400–800 mcg daily. MTHF (the active form) is better for women with MTHFR gene variants who can't efficiently convert folic acid.
• CoQ10 (Coenzyme Q10): 200–600mg daily. Supports mitochondrial energy production in eggs and sperm. Particularly important for women over 35 and men with motility issues.
• Vitamin D: Many Australians are deficient despite sunshine levels. Vitamin D receptors are present in ovarian tissue; deficiency is linked to PCOS and poor IVF outcomes.
• Myo-inositol: Particularly effective for women with PCOS, improving ovulation regularity, egg quality, and insulin sensitivity.
• Omega-3 (DHA/EPA): 1,000–2,000mg combined DHA/EPA daily if fish intake is low.

Conceive Plus fertility supplements are formulated to address these specific nutrient needs, providing an evidence-based supplement to your fertility diet.

The Mediterranean Diet and Fertility

Multiple studies have confirmed the Mediterranean diet as one of the most fertility-supportive eating patterns. It naturally incorporates most of the foods on the fertility diet list — olive oil, legumes, fish, vegetables, fruits, nuts, whole grains, and moderate dairy — while limiting red meat, sugar, and processed foods.

A 2018 Spanish study of IVF patients found that those following a Mediterranean diet in the 6 months before treatment had a 40% higher chance of clinical pregnancy and a 65% higher chance of live birth compared to those who didn't.

The Mediterranean approach also supports male fertility: a 2019 study found men following this pattern had significantly higher sperm concentration, total sperm count, and motility.

Frequently Asked Questions About Fertility Diet

Q: How long does it take for a fertility diet to have an effect?

A: Egg quality is influenced over the 90-day maturation period (folliculogenesis). Men's sperm renew every 72–90 days. For meaningful impact, follow a fertility diet for at least 3 months before expecting changes in reproductive cells.

Q: Should men also follow a fertility diet?

A: Absolutely. Male factor infertility contributes to 40–50% of conception difficulties. A diet rich in zinc, selenium, lycopene, omega-3s, and antioxidants has been shown to significantly improve sperm count, motility, and DNA integrity.

Q: Can a fertility diet help with PCOS?

A: Yes. A low-glycaemic, anti-inflammatory fertility diet is particularly beneficial for women with PCOS, helping to improve insulin sensitivity, reduce androgens, and support more regular ovulation. Myo-inositol supplementation is additionally beneficial.

Q: Is organic food better for fertility?

A: Some pesticides act as endocrine disruptors. Research suggests higher pesticide exposure is associated with lower fertility. Prioritise organic for the "dirty dozen" (highest-pesticide foods) if budget allows — especially strawberries, spinach, apples, and capsicum.

Q: Can I drink coffee on a fertility diet?

A: Yes, in moderation. Keep caffeine below 200–300mg daily (approximately 1–2 cups of coffee). There is no strong evidence that moderate caffeine consumption significantly impairs fertility, though high intake is associated with longer time to conception.

Q: Does being vegetarian or vegan affect fertility?

A: Well-planned plant-based diets can be fertility-supportive, but require attention to vitamin B12, zinc, iron, omega-3s, and vitamin D — nutrients predominantly found in animal foods. Supplementation is usually necessary.

Q: What is the best breakfast for fertility?

A: Focus on protein, healthy fats, and fibre. Examples: eggs with avocado and spinach, full-fat Greek yoghurt with walnuts and berries, or oats with flaxseeds and almond butter.

Q: How important is hydration for fertility?

A: Very. Adequate hydration is essential for cervical mucus production, uterine lining health, and sperm production. Aim for 2–2.5 litres of water daily.

Conclusion: Building Your Fertility Diet

A fertility diet is not about perfection — it's about consistently choosing foods that support your reproductive health. Focus on the Mediterranean-style pattern: abundant vegetables and fruits, legumes, fatty fish, whole grains, nuts and seeds, and quality dairy. Reduce processed foods, refined sugars, trans fats, and alcohol.

Supplement strategically — folate, CoQ10, vitamin D, and myo-inositol are the best-evidenced additions. And give your dietary changes time to work: the cells developing today are the eggs and sperm you'll be using 3 months from now.

Conceive Plus is here to support every step of your fertility journey, from targeted nutritional supplements to fertility lubricant and beyond.